Circuit Training

The purpose of circuit training is to build strength and muscular endurance. It will also improve your cardio, as well. In the MMA world, we want to focus on only those exercises that benefit what we do, just as a baseball player is going to focus on sprinting and the muscles used in swinging a bat. We want to improve the power of our punches, kicks, takedowns, and so forth. So, our circuit training routines are going to be based around the foundation of fighting. In other words, train to win.

Circuit training consists of really high intensity exercises done in a particular sequence, and then repeated. We may repeat it just 3 times, or maybe 5. If you can repeat it ten times, you'll need to increase the challenge. However, if you are just beginning, you'll need a minute or two of rest between each circuit.

Moving from one exercise to the next, in a circuit, is immediate. There is no time taken to rest. This is why circuit training is typically reserved for stages three and four of training.

You can design your own circuits to follow, but I'll give you some very effective routines that I use, which I had learned from the Mixed Martial Arts Conditioning Association, which are used by top level professional fighters. This means they work, but it also means they're hardcore, so proceed at your own peril.

There are different methods for performing circuit training routines. Some of the more popular forms include Tabata, which was designed by Dr. Izumi Tabata, and Hurricanes, created by world reknown fitness pro Martin Rooney. Coaches typically create their own circuits based on the client's needs, but a great place to begin is with the routines I'll be offering below.

MMA circuits differ from regular work out circuits. This isn't the same kind of conditioning you'll see people doing at Planet Fitness. These routines are specific to the skills you will need as an MMA fighter.

The following circuits are to be done in 30 second intervals. There are no breaks. Just move from one exercise to the next, following up with the next round immediately. The tools utilized in these work outs can be substituted with similar items. For instance, I often use dumbbell plates in place of kettle bells. If something seems impossible to sub with the equipment you have, you can try making one, or just sub an entirely different exercise. For instance, the sandbag clean and squat. If you have a barbell, you can just do clean and presses, or use dumbbells with a squat, curl, overhead press combo.

Circuit One

Tools Needed: heavy bag, 2-3lb dumbbells, jump rope, medicine ball
Instructions: Run to the end of the mat (or about ten meters) between each set.

Ground & Pound
- Performed on the heavy bag. 20 strikes, in any combination.
Heavybag Slams (alternating sides)
- Lift the heavy bag over your shoulder and slam it down on the floor. Perform five on each side (10 total)
Dumbbell Punches
- Use only 2 or 3 pound dumbbells. Jab/Cross combo. 20 punches.
Jump Rope
- Any style of jumping rope. Weighted ropes help strength, while speed ropes are good for cardio. 20 reps.
Medicine Ball Squat & Toss
- Squat all the way down, then stand back up as you toss the ball overhead. Go back down as you catch the ball.

Circuit Two

Tools Needed: heavy bag, sand bag, jump rope, medicine ball
Special note: Running is only performed with the first exercise.

Heavy Bag Runs
- Lifting the heavy bag with a squat, hold it with a bear hug and run to the end of the mat and back
Sandbag Clean & Squat
- Squat down and grab the sand bag, clean it so that it's resting on your arms, squat, then roll it back out, letting your arms hang down, and squat again
Muay Thai w/ Dumbbell
- Use only 2 or 3 pound dumbbells. Use punches and kicks
Medicine Ball Twist
- Holding the medicine ball straight out, twist left and right, as far as is comfortable.

Circuit Three

Tools Needed: heavy bag, sand bag, medicine ball.

Heavy Bag Slam
- Lift the heavy bag over your shoulder and slam it down on the floor. Perform five on each side (10 total)
Sandbag Lift
- Grab the sand bag by the top handle, in a squat, and lift it up to your side as you extend your legs. Set it down and lift with the other had. 5 each side.
Medicine Ball Alternate Hand Push Ups
- One hand on the medicine ball, and one on the floor. Do one push up, then switch hands on the ball, and perform another push up with the opposite hand on the floor. Five on each side.