Working out just got better. Every bodybuilder knows the importance of metabolic conditioning workouts and their role in helping burn fat and lose weight. Holistically, metabolic conditioning is defined as training your heart through circuit-based exercises. MMA is a good choice for beginners as it has been shown to improve cardiorespiratory endurance, flexibility, power, and even bone density, resulting in a fit, healthy fighter. MMA training combines both cardiovascular exercise and resistance exercise.
Cardiovascular and aerobic conditioning has long been integral to mixed martial arts fighters’ training regimens. When you think about how important it is to be world-class at striking and grappling, it becomes clear how important it is to have an elite-level aerobic capacity. So, if you want to do well at a high level of MMA competition, you must have a strong cardiovascular system.
In this blog, I will be describing the seven best MMA metabolic conditioning workouts for beginners, but before that, let me tell you that if you are trying to get indulged in any workout to improve your fitness and athletic performance, make sure that you are wearing sweat-wicking and immensely comfortable gym outfits so that you can get the maximum out of your workout and training session.
What Is Metabolic Conditioning Exercise?
Metabolic conditioning workouts are customized endurance training sessions built around high-intensity exercises. These are done over shorter periods, from 10 minutes to 30 minutes. This training focuses more on cardiovascular/anaerobic strength and endurance than power training does. Metabolic conditioning workouts increase your body’s ability to endure and thrive during stressful situations. Metabolic conditioning workouts are becoming more popular every day.
A lot of people use them in their quest to gain muscle and lose fat without sacrificing power and speed. Others want to feel better, look better, and live better. Whether you want to be the fastest or leanest person at your CrossFit box or looking to improve your overall health, it’s never been a better time to try metabolic conditioning workouts.
Also, a metabolic conditioning workout is considered a full-body workout and mainly focuses on the below-mentioned movements.
- Abs and core
- Lunges or squats
- Press
- Push or pull
- Kettlebell or compound strength movements.
Similarly, the metabolic circuit exercises comprise polymetric, power training, cardio, muscular endurance, strength, and core development.
What Is The Goal Of a Metabolic Conditioning Workout?
The ideal workout routine is going to be based on your current level of MMA fitness, as well as your goals and training schedule. When making a metabolic conditioning program, the goal is to put as much wear and tear as possible on the body in a way that works in intervals.
Instruction To Follow
For 60 seconds, you should perform the maximum number of repetitions followed by 15 to 20 seconds of rest.
Also, you must do 10 to 15 minutes of warm-up exercises before starting the workout and stretches after you’re done.
Mixed Martial Arts Metabolic Conditioning Exercises
Here are some of the mixed martial conditioning exercises for beginners.
1) Kettlebell swing workouts
The kettlebell swing is a simple exercise, but it’s also one of the more advanced ones. With the right form, you can do tons of reps and burn plenty of fat; with bad form, you can injure yourself. The kettlebell swing is a workout that engages your glutes, core, and hamstrings. Moreover, to build your explosive power, you must incorporate a kettlebell swing workout.
How to perform
- There are seven steps/phases you need to follow to perform the Side-to-side Kettlebell Swings correctly:
- Start with your feet shoulder-width apart and knees bent at a 45-degree angle. Hold the kettlebell with both hands, palms facing inwards towards each other.
- Extend your arms above your head and lean forward slightly, placing most of the weight onto the balls of your feet (no heels).
- Swing the kettlebell like a golfer, moving it back and forth like an extension of your arm.
- As you swing the kettlebell back and forth, slowly lean forward until your torso is almost parallel to the ground.
- At this point, push off with your feet and thrust upwards as if you were going to do a standing jump.
- While you’re going up, bring your arms down
- Afterward, repeat the exercise 10 to 15 times on each side.
2) Pull-ups For Beginner MMA Athletes
As a metabolic workout, weight lifting eschews many popular cardio techniques (e.g., spinning), which are popular among people looking to lose weight. One of the simplest but most effective exercises for building a strong and toned upper body is the pullup. Daily workouts that include pull-ups will not only build muscle but also burn calories more quickly than many other common exercises.
First, you should know three different ways to perform pull-ups. They are wide grip, narrow grip, and close grip. The first thing you have to do is determine which version is suitable for you. If you are a beginner, start with wide-grip pull-ups. A good way to do this is by placing your hands slightly wider than shoulder-width apart. This will allow for a more comfortable and easier exercise movement.
If you want to know how to perform pull-ups correctly, then follow these simple steps:
- Place your hands on the bar shoulder width apart, and straighten up your back.
- Hold the bar tightly and lift yourself until your chin is above it.
- Once you are in this position, slowly lower yourself back down and repeat the exercise, you should also make sure to keep your back straight and avoid arching it while performing pull-ups.
3) Barbell High Pulls For Beginners MMA Athletes
Barbell High Pulls target the posterior chain, specifically the hamstrings. These muscles are important for building the strength and power needed for tackling, blocking, kicking, and punching in MMA. Additionally, high pulls improve your core stabilization which is an important feature for a combat sports athlete. So MMA athletes need to include barbell high pulls in their training because it strengthens the back and upper body muscles.
4) Forward Lunges For Beginners MMA Athletes
Forward lunges are an excellent way to separate your legs and open up your hips while you build muscle with lunges. These exercises strengthen your quads, glutes, calves, hamstring, and ankle flexibility. This exercise hits a lot of muscles in the legs and backside including the rear deltoid. Forward Lunges are also important for MMA athletes as they perform this movement throughout their training in the ring or cage.
5) Abs Bicycle Kicks For Beginners MMA Athletes
The abs bicycle kick is an important part of Muay Thai, Brazilian Jiu-Jitsu, and MMA fighting. The abs bicycle kick can also be used in mixed martial arts styles. The bicycle kick is a move that combines the illusion of speed with a flashy look to make yourself harder to hit for your pro-MMA fight. It is mainly used to target the head and shoulders but can also be used against unprotected legs. It is more effective from one of three directions: directly above, on your side, or behind you. Bicycle kicks are usually performed in MMA not as a single strike but as part of a combination where multiple kicks are thrown quickly.
