MMA Gym Workouts
No matter which sport an athlete participates in they must be able to perform certain movements in the heat of competition. The most basic of these movements in simply be able to move quickly, powerfully, and efficiently in all directions. Being efficient at moving in all directions will have positive effects on a fighters’ offensive and defensive success.
This MMA gym workout builds on multi directional mobility and power by adding resistance to the MMA gym workout to help build additional strength.
Best MMA Gym Workouts
The Victory Ropes MMA Fitness Shuffles And Drop Steps are a dynamic movement that uses the Victory Ropes to help athletes build quickness and power while moving in all directions. To perform the Victory Ropes MMA Fitness Shuffles And Drop Steps athletes will need 1-2 Victory Ropes, 2-3 Speed and Agility Cones and a partner or anchor to secure the Victory Ropes.
Athletes who have the space available are encouraged to connect two of the Victory Ropes to increase the distance of the Victory Ropes MMA Fitness Shuffles And Drop Steps. A single Victory Rope will stretch 8-20 feet while attaching two Victory Ropes will increase the distance of the MMA gym workout up to 40 feet. This will allow athletes to incorporate more endurance training into their functional and strength MMA fitness training.
To connect the Victory Ropes athletes will take the end of one Victory Rope and feed it through the handle of the other Victory Rope. Athletes will then feed the first Victory Rope back through its own handle and pull the Victory Ropes tight.
Victory Ropes MMA Fitness Shuffles And Drop Steps
To begin the Victory Ropes MMA Fitness Shuffles And Drop Steps athletes will attach their Victory Ropes, place a Speed and Agility Cone at each end of the MMA gym workout, and secure the Victory Ropes around the athletes waist by feeding one end of the Victory Ropes through the opposite handle until an appropriate size is achieved. Athletes using one Victory Rope will stand 12-20 feet from their anchor while athletes with two Victory Ropes will stand 24-40 feet away from, and facing their anchor.
Athletes will move in a lateral shuffling motion for 40 seconds. Athletes should work against the resistance provided by the Victory Ropes and maintain fluid, natural movements. Athletes can use the Victory Ropes MMA Fitness Shuffles And Drop Steps as a great MMA gym workout warm up or as strength and conditioning training. The type of training will dictate the speed at which the athlete performs the Victory Ropes MMA Fitness Shuffles And Drop Steps.
After performing the lateral shuffling portion of the MMA gym workout for 40 seconds athletes will reset and move into the drop step portion of the Victory Ropes MMA Fitness Shuffles And Drop Steps. Athletes will place a third Speed and Agility Cone 8-12 feet away from and in the center of the first two Speed and Agility Cones. Athletes will start at the front Speed and Agility Cone as they open up their hips, drop their left leg back, and drop step shuffle to the left Speed and Agility Cone. Once athletes reach the Speed and Agility Cone they will keep their feet in the same position as they diagonally forward shuffle back to the single Speed and Agility Cone. Athletes will switch the direction of their hips and which foot is dropped back as they transition and move back toward the opposite Speed and Agility Cone. Continue this alternating drop step pattern for 40 seconds before stopping to rest for 45 seconds and repeating the Victory Ropes MMA Fitness Shuffles And Drop Steps Drill.
Athletes will complete 4-6 resisted repetitions of the Victory Ropes MMA Fitness Shuffles And Drop Step before moving into upper body strength and conditioning drills or additional MMA fitness training.
Advanced MMA Gym Training Drills
The Victory Ropes MMA Fitness Shuffles And Drop Steps can be performed at different levels of intensity. Athletes should always be searching for ways to additionally challenge themselves, but should also keep the goal of the training in mind.
The Victory Ropes MMA Fitness Shuffles And Drop Steps can be a great dynamic warm up which can help to circulate blood, warm up the muscles, and prepare the body for physical activity. Dynamic and active warm ups not only decrease the likelihood of an injury but will also help athletes to train at a higher level. Athletes using the Victory Ropes MMA Fitness Shuffles And Drop Steps should keep the distance of the MMA fitness drill shorter, allowing the athlete to properly warm up before the real MMA gym workout begins.
Athletes who wish to use the Victory Ropes MMA Fitness Shuffles And Drop Steps and endurance, speed, or conditioning training should alternate between performing the drill with two Victory Ropes and more generously spaced Speed and Agility Cones, and shorter distance for the Victory Ropes MMA Fitness Shuffles And Drop Steps. The longer distance will be more taxing on the cardiovascular system, as the shorter distances force athletes to start and stop more frequently.
Athletes can also raise the intensity and strength, speed and power benefits of the MMA gym workout by attaching a set of Kbands Leg Resistance Bands just above their knees before performing the Victory Ropes MMA Fitness Shuffles And Drop Steps. This added resistance forces more muscle activation in the hips, thighs, and legs. For additional MMA fitness and training drills that can be performed with the Victory Ropes and Kbands Leg Resistance Bands go to the Boxing/MMA Section.
Good form should always be observed regardless of the intensity at which the athlete is performing the MMA fitness drill. While moving side to side athletes should focus on keeping a high chest position, while engaging their core, and keeping their shoulder, eyes, and toes pointing forward. While performing the drop steps athletes should mimic competitive scenarios by keeping their eyes facing forward to where their opponent will be.
Boxing / MMA Training Equipment