Because mixed martial artists require virtually every type of physical attribute when it comes to strength and conditioning, there really isn't one "magic" MMA workout routine that you can perform that will always and forever top any other MMA workout routine.
Instead of getting hung up with finding the perfect MMA workout routine, have some fun and experiment! Depending on what exactly you want to train for in terms of strength and conditioning in a MMA workout routine, there are various types of routines you can follow.
The other day I visited a buddy of mine who is also a personal trainer and is currently training someone who was training to fight in MMA. He explained the workout he constructed for his client and how it covered all the types of conditioning needed in a MMA fight, and how the MMA workout routine covered all of the major muscle movements most used in repetitively in sports.
It was constructed as a circuit to be done 2-3 days a week, with the goal of completing the routine in a shorter and shorter time period as the fighter improved his conditioning. The exercises in the workout basically targeted the muscles most used in MMA and tied in both aerobic and anaerobic conditioning.
Always one to experiment with new routines, he agreed to take me through it. After completing the workout, which took a little under 40 minutes with about 7 minutes of total rest throughout the workout, it taught me the importance of changing up your MMA workout routine often and frequently.
You see, I have been currently training my basic strength and power with barbells, dumbbells, and some occasional sandbag training, and have been training my conditioning with a mix of long distance slow running, interval training, uphill sprints, and rigorous 3 hour Brazilian jujitsu training sessions 3 times a week.
I showed up to my buddies gym thinking I'd be in good enough shape to complete his workout with relative ease, but was surprised to find out how much I struggled to finish the last few circuits in the whole workout.
The moral of this article is, like I stated earlier: there is no one magic MMA workout routine, and because the sport of MMA requires each physical attribute to be developed to its highest level, it is important to continuously change up your routine so that you are constantly challenging your level of strength and conditioning and never letting your body get too "comfortable" with one type of training.
Here's the actual MMA workout routine:
1. 12 burpees with medicine ball
2. 12 pull-ups
3. 12 body-weight shoulder presses
4. 12 reverse rows
5. 12 single leg squats (each leg)
6. 20 push-ups
7. 30 second planks (elbows)
8. 30 second planks (top of push-up position)
9. 3 10 second sprints with 30 second rests in-between
This is ONE circuit, with each exercise to be done immediately after the other with no rest, with exception of in-between the sprints. Rest for 1 minute and then repeat the next circuit except only performing 11 reps for the first 5 exercises. Continue this circuit for 7 circuits, finishing off the last circuit with 6 reps for the first 5 exercises. Give this MMA workout routine a try, and see if you can beat my time of less than 35 minutes!