MMA Conditioning Workout At Home For Everyone

MMA FITNESS

June 1, 2020

Disclaimer: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.

The sport of MMA is growing in popularity daily, the anticipation of seeing the world’s greatest fighters collide in the ring makes for an all-around great and exciting watch. Have you ever wanted to feel and look just like them? If so, you are in the right place.

Fighter or not, the drills that will be included in this article will have you looking and feeling like you should be in the ring. With that being said, have you ever thought about how the MMA fighters get in such good shape? Once you experience the effects of these MMA conditioning drills, you will finally put this question to bed.

In this article, I have put together 10 different MMA conditioning drills that can be done at home and do not require any form of special equipment! I have full faith that with consistency, time and all of your might, this MMA workout program will have you looking and feeling like some of the higher tier fighters in today’s world, let’s do this.

Mountain Climbers

One noticeably important aspect you will notice when looking at an MMA fighter is their low body fat content. Regardless of their reasoning behind this, the exercise I will soon take you through will assist you in achieving this shredded toned physique.

Mountain climbers are an incredibly high-intensity bodyweight workout that will not only improve your cardiovascular health but will massively assist you in losing weight. Anyway, enough said, let’s get into the movement.

How to perform mountain climbers

1. To execute this movement, you should start by getting down into the pushup stance.

2. Once you’re in this stance, you should then arch your back and bring your knees closer to your chest whilst applying more pressure onto your hands.

3. Then begin the movement by bringing each leg back and forth alternating between each leg.

4. Whilst doing this movement, around 70% of your body weight should be placed onto your arms and if you’re doing this movement correctly, it will appear as though you’re running on the spot, with the exception that you are partially in the pushup stance.

5. This movement should be done to full intensity in intervals of 30 seconds with 30 seconds rest in between.

Jump Rope

Also commonly referred to as the skipping rope, the jump rope is another movement that will assist you in melting the fat right off your body.

This exercise is best done in a wide and spacious area as doing this in a small space may result in damage to any surrounding objects and could furthermore result in injury. Without further ado, let’s get into the movement.

Using the jump rope is a very simple movement, although it can take a lot of practice to become skillful with it. Now, while they’re numerous variations you can use, I will be covering the most basic movement as this movement can be completed with the fullest of intensity.

How to effectively execute this movement

1. Start this movement with a normal posture standing upright, each handle of the rope should be held in each hand with the rope behind your back on the floor.

2. Then simply swing the rope of your head from behind by swiftly flicking both of your wrists, this movement will send the rope your way which you must then avoid by jumping over it.

3. As simple as this movement is, it can be quite tricky at first, with practice you will find yourself getting better and better.

4. Complete this workout with the formula of 30 seconds rest, 30 seconds work.

Jumping Lunges

A much more advanced and intense form of the original movement. Jumping lunges make for a great leg routine that will increase your overall muscular power, endurance and strength.

Jumping lunges are also an effective way to lose weight and this factor can be narrowed down to the increased physical intensity that is a direct result of the jumping lunges. Let’s get into how to perform this exercise.

How to perform the Jumping Lunges

1. To fully grasp the movement associated with this exercise, you will need to know how to perform the standard lunge movement.

2. To perform the standard lunge variation, you simply step forward with one leg from a standing upright posture, the leg you step forward with should end up in a 90-degree angle, at this point you should feel a tremendous amount of weight placed onto your quads.

3. After this, you simply stand back up straight and alternate between legs.

4. The jumping variation of this movement is much more advanced, so to effectively master this movement, you must perfect the standard variation first.

5. The jumping lunges movement involves the second part of the standard variation, but instead of standing back up normally and switching legs, you jump whilst switching legs in the air.

6. After one jump your other leg will now be the leg in front of your body whilst the other will be behind.

7. This should be completed until you simply cannot go anymore, this is known as going til failure.

Non-Weighted Squats(Body Squats)

Another classic leg builder, squats are the go-to leg movement for most people. The movement is simple, effective and can be done anywhere and the combination of these aspects makes it one of the greatest leg builder of all time.

This movement can be completed with an additional weight load, however, this article will be primarily focusing on workouts that can be done from home.

How to execute non-weighted squats

** To perfectly execute this exercise you will need to start with your legs a meter apart with your feet facing straight forward.

With your legs remaining completely still, you must lower yourself into a seated like stance.

If you are completing this part of the movement correctly, it will look as though you are sitting down on an invisible chair.

Once in the position, simply stand back up. Repeat this movement over and over for 15 repetitions before taking a 30 seconds break.

To perfectly execute this movement, your back and torso remain perfectly straight throughout the entirety of the movement.

Maintaining the correct posture ensures all your body weight remains focused on your quads, furthermore ensuring the maximum amount of muscle and strength gain.

Plank

If you’re looking to add more overall muscle tone and core strength to your torso, this movement was created for you. The plank is by far the easiest movement to complete on this list which just makes it that much more appreciated.

With that being said, do not mistake this move being easy for it being ineffective, this couldn’t be further from the truth. Anyway, let’s discuss how to perform this exercise.

Performing the plank

To perform this workout, you need to simply lower yourself into the pushup stance and remain there.

That’s it, that’s the exercise, easy right? This exercise is known as an isometric contraction, meaning your muscles are being contracted by not shortened, hence there is no movement.

This movement may sound easy but after a certain length of time holding this movement, I can guarantee you will start to struggle.

Form is incredibly important with this movement, by utilizing the incorrect form you may end up incorporating other muscle groups whilst simultaneously leaving out your core.

To perform this exercise correctly, your back must remain completely straight and the same must be applied to your legs.

To maximize your results from this exercise you must complete this workout until failure on each set with 30 seconds rest in between.

Pushups

Pushups are an unbelievably effective muscle building workout, they target the front shoulder area alongside the chest and triceps.

Some of the most successful bodybuilders still utilize this great movement and one of the world’s most popular exercises was invented from this movement – (the bench press).

Like many exercises on this list, there are many variations, so I will be going over the standard press-up movement to avoid over complicating things. Let’s break down the movement.

How to perform press-ups

1. To perform the press up, you will need to simply lie on your front on preferably a solid surface. Then place both your hands flat down on the ground approximately shoulder-width apart and straighten out your arms until full extension.

2. Whilst holding this posture, straighten out your back and pull your legs tightly together with your toes pressing against the floor. Your torso and legs should now be off the ground except for your feet.

3. With your stature remained, you must now lower your body to the floor, this must only be done through flexion of your elbows. Whilst maintaining the tension, you must extend your elbows again bringing your body back up.

4. This movement should be repeated until you physically can’t do it anymore. Rest for 30 seconds.

Pull-ups

Hands down the most effective movement in giving you that wide door frame look, a look that many MMA fighters seemed to have obtained.

Pull-ups are involved in the building up of the forearms muscles and the back muscles. Like push-ups, pull-ups are a very simple movement yet are very effective in building a fantastic looking physique.

How to execute the movement

1. Pull-ups are best done on a bar of any kind, preferably something that can handle your body weight.

2. Begin this workout by standing directly under the bar with your arms out in front slightly wider than shoulder-width.

3. Then raise your arms maintaining the same width apart and grip the bar, cross your legs over each other and begin your pull-up.

4. As you pull yourself up to the bar, it’s important that you maintain a straight back throughout the movement, not doing so could result in less muscular contraction in your back.

5. Pull yourself up until the bar ends up below the neck or parallel to the chin.

6. As you lower yourself down, try to complete this motion slower than you pulled yourself up. The second part of the movement known as the eccentric is where you damage more muscle fibers, which results in more muscle gain.

Crunches

An often looked down on exercise, crunches are primarily utilized to assist with the development of a six-pack. As we all know, almost every MMA fighter has a six-pack, this, in turn, making this exercise a must on this list.

Having stronger abdominals will help with a wide array of different tasks in life and this movement is a great stepping stone to further help you achieve this. Let’s break down the movement.

Crunches are a very basic yet effective MMA conditioning drill that must be performed by anyone looking to develop a stronger and more defined looking stomach.

How to effectively perform crunches

1. To begin this movement, you will need to be lying down on your back.

2. Flex both legs from the knee joint and bring your legs closer to your body until your feet end up flat on the floor.

3. Now you’re ready to go, place your hands by the side of your head and simply sit up all the way.

4. Make sure when sitting up your legs and feet must remain in the same posture, by changing their position, you may unintentionally make the exercise easier.

5. Continue this movement until failure and allow yourself 30 seconds rest in between sets.

Tricep Dips

This exercise, like many on this list, has been around for a long time. The tricep is the muscle located behind your bicep on the back of your upper arm. It is responsible for pushing movements and takes up 2/3 of your arm, which makes working this muscle a must for a fighter who throws a punch.

How to execute the Tricep Dip

For this movement, you will need some form of ledge to be able to work with as this is what you will be using to perform the tricep dips on.

To get started, you will need to present your hands in a neutral position and place them behind your back onto the ledge.

Whilst gripping the ledge you will need to bring your legs to full extension whilst ensuring they are pressed together.

This should give you enough room to be able to lower your torso down to the floor whilst only flexing your arms.

In doing this movement, you involuntarily place a big fraction of your body weight onto your triceps.

To complete this exercise you simply alternate between the raising and lowering of your torso through arm flexion and extension.

Try to go to failure on each set with around 30 seconds of rest in between.

Jackknives

A much more advanced abdominal movement, jackknives are a great workout to massively improve your core body strength and are also brilliant for developing a full and defined looking six-pack.

Incorporating this movement into your workout program will not only contribute to you looking like an MMA fighter but will have you feeling like one, this is due to the strength and power gains that you will experience from this movement.

This is an advanced abdominal movement, so your first attempts at this may be difficult.

How to perform Jackknives

1. To begin this movement, you must start by lying down, ensure that your arms and legs are both at full extension.

2. While they are at full extension, you must raise both your arms and legs into the air simultaneously until they meet.

3. When they meet in the air, make an attempt to touch your feet with your fingertips and once you’ve achieved this positioning you may lower both your arms and legs back to their original position.

4. Do each set until failure and be sure to include 30-45 seconds of rest in between.

5. When completing this movement, make sure your arms are together, this must be the same with your legs.

Conclusion –

The greatest aspect of the list above is that these moves can be performed anywhere. Every MMA workout provided above are extremely effective and can be applied to your workout routine instantly. When trying to achieve an MMA fighters physique and strength, the above MMA drills when done at full intensity and power can deliver you both of these aspects.

This list is filled with a wide array of different MMA styled workouts that will all have similar and different results, so when choosing your workout routine, you must align your goals with your chosen workouts. I included the above workouts into this list for a reason, they work! So, put your mind, heart and soul into every drill and you will find yourself looking and feeling like an MMA fighter.

10 Athletes Who Could Have Been Top MMA Fighters

Staff Writer

May 31, 2020

Following the mainstream rise of the Ultimate Fighting Championship (UFC) over the last two decades, we’ve seen many athletes with incredible genetics and talent coming from the other sports to compete and test themselves inside the Octagon.

Some of the most memorable examples like Matt Mitrione and Eryk Anders came from the NFL, while the others like Brock Lesnar and Bobby Lashley transitioned from the WWE acting to the more realistic fighting experience.

The reality is, every sport has an athlete whose genetics, talent, and many other x-factors make them capable of quickly picking up the fundamentals of the fighting game. Although imagining the athletes from other sports fighting the top-level MMA competition is considered as fantasy, history proved us wrong many times.

We’re counting down top 10 all-time great athletes from various sports who had athletic potentials to become great MMA fighters!

10. Zlatan Ibrahimovic

Although the European version of football (soccer) is not that popular on the US soil, there is no way you are unfamiliar with the charming L.A Galaxy scorer. While sports such as NFL and WWE proved as solid backgrounds for MMA, soccer just isn’t one of them. However, we assure you “Ibra” isn’t an ordinary soccer player!

Ibrahimovic is one of those naturally gifted players who have always been able to adapt to new environments and equally perform for almost all top European soccer clubs. During his European run, Ibrahimovic was able to win league titles with six different teams located in four different countries and is the only player to play UEFA Champions League with seven teams!

He holds many other amazing records and to this day has scored over 400 goals playing for gigantic clubs like Paris St. Germain (PSG) and AC Milan.

However, his rise as an athlete was closely followed by the overconfident and sometimes egoistic personality which got him in serious troubles and controversies over the years. It’s not a secret that his teammates were afraid of him and some of them even got beat up by Zlatan at some point!

It’s reasonable to ask, why did the others allow such behavior? Well, the answer is simple: Zlatan Ibrahimovic is an imposing figure who’s 6’5” and holds a black belt in Taekwondo!

“Zlatan is very strong on mixed martial arts – you certainly wouldn’t want to take him on.” – Tony Strudwick (Manchester United’s Head of Performance)
(source)

Taekwondo certainly helped Ibrahimovic improving his soccer skills as well. He used the variety of kicks to score incredible goals such as the famous bicycle kick for Sweden against England (2012), volley for PSG against Monaco (2014), and many others.

With the height and reach of Jon Jones, McGregor’s personality, and Stephen Thompson kicking background, we firmly believe that Ibrahimovic could have been a great MMA fighter!

9. Shaquille O’Neil

Looking at the massive size of Shaquille O’Neal, the one can quickly create an incorrect perspective of his athletic abilities. If we take a closer look at his memorable games or at least highlights, we can see that Shaq is an excellent example of the balance between agility and core strength.

“He makes 6’11, 270-pounders look like they’re not even there,”
– Rod Thorn (President of basketball operations) about O’Neal

Immediately upon his arrival in NBA, O’Neil got portrayed as a freak of nature, and how not? He is a 7’1” and weighing an incredible 325 pounds! In 20 years long career, Shaq crowned himself with incredible six NBA rings and left carnage in almost every game he participated in.

However, as much as he was capable of breaking boards and dominate the game with his size, O’Neal demonstrated vast ability to dribble and pull the spin moves! Plus, can you imagine the amount of conditioning and durability it takes to carry that size and banging and bruising with Nba’s finest players!

Perhaps this may surprise you, but Shaq is a longtime MMA fan and he even trained Brazilian Jiu-Jitsu for a while! If you doubt still, take a moment to look at his grappling exchanges with the UFC Hall of Famer Forest Griffin at UFC Performance Institute here.

Had he decided to switch his career on MMA, Shaq’s reach and size advantage would be a pure nightmare for every Heavyweight fighter! Intelligent as he is, Shaq could use his reach and range to keep anybody at distance and with a bit of wrestling defense, taking him down would have been mission impossible.

8. Dwayne “The Rock” Johnson

Compared with the others on this list, Johnson was the closest to entering the MMA Octagon! Weighing 260 pounds, having an incredibly muscular body and coming from wrestling and football backgrounds, the Rock perfectly fits into the modern heavyweight division.

If his friend and companion from WWE days Dave Bautista was able to make successful MMA debut, we’ve every reason to believe the physically equal Johnson can repeat the same.

“The Rock” has been primarily known for amazing movie blockbusters and incredible WWE wrestling career which brined his tremendous financial success and popularity. However, the roots of his athleticism go way back during the college days and once-promising football career which never developed into reality because of injuries.

The interesting fact is that Dwayne Johnson actually once considered switching his pro wrestling career to MMA, as said by the man himself:

“I thought, man, I achieved everything I wanted to achieve in WWE, my movie career is floundering a little bit, what do I do? I thought, oh well, maybe UFC,”
(source)

Being involved in many sports throughout his professional career, Johnson proved the unique athletic ability to reach the highest points of any sports and powerful mindset to deal with everything that’s in front of him. Stepping into the Octagon and leaving a significant mark would certainly be the ultimate achievement of this icon!

7. Roy Jones Junior

Roy Jones is often described as Anderson Silva of boxing and vice versa. What they both have in common is the unique ability to change the face of the fighting game completely. For so many years, their styles were a mystery and so ahead of everything that the top-level opposition had to offer.

We’ve all thought that they will die undefeated! At one point, Anderson Silva wanted to fight Jones in a boxing match and unlike from the other freak shows in history, we believe there is a lot of logic behind this one.

Even by today’s standards, the hand speed, footwork and head movement of the former boxing World champion in four weight classes are astonishing! Like many athletes on this list, Roy Jones had all the talent to quickly pick up the necessary MMA skills like checking the leg kicks and defensive wrestling fundamentals.

If we just add the phenomenal timing and killer instincts on top of that, Roy Jones could possibly enjoy equal success in MMA as well!

6. Ray Lewis

At first look, MMA and NFL are not similar sports, but if we look into more details, there’s a bunch of reasons why NFL players are often recognized as great prospects for MMA. What they both have in common is the sheer strength, speed, explosiveness, and agility.

Plus, NFL is also a brutal sport with a lot of contacts, takedowns, and collisions that are closely connected with what MMA fighters are facing inside the Octagon. One of the NFL finest players whose MMA debut is often mentioned over the years is the former #52 Baltimore Ravens Middle linebacker, Ray Lewis.

Lewis is largely recognized for the warrior mentality, leadership and superhuman physical attributes which helped him to crown with two Super Bowl Championships and get into the Pro Bawler ten times! Throughout his career, Lewis demonstrated great coordination and arm strength which could easily channel into developing devastating boxing skills.

Plus, with the incredible 2,061 tackles on his record, the ability to advance to the mat would come naturally for him. Without a doubt, this fearsome defensive player has everything needed for a successful MMA career. At the end of the day, if Greg Hardy can do it, there’s no reason why Lewis can’t do it as well.

5. Rico Verhoeven

Verhoeven is one of the most dominant and accomplished kickboxers the World has ever seen! Like many successful strikers, he began his martial arts career in Kyokushin karate at the age of five and made the transition to kickboxing a few years later.

Throughout his incredible career, the “Prince of kickboxing” crowned himself with many titles and the most significant ones are:

2014 Glory Heavyweight (+95 kg) World Championship champion
Glory Heavyweight (+95kg) Championship with incredible eight title defenses!
Kickboxer of the year award (2013, 2016 and 2017)

What makes him so special are the unbelievable physical attributes, unique and unpredictable striking, and high fighting intelligence. Looking at his robust body, especially the massive legs, we can identify many similarities to wrestlers.

What’s more, Verhoeven is open-minded and willing to undertake whatever it takes to improve himself as an athlete. At one point, he worked closely with the boxing Heavyweight champion Tyson Fury and was training at the famous MMA gym, American Kickboxing Academy (AKA) in California!

Considering he just entered his prime and already got tested against Daniel Cormier at AKA, don’t be surprised if you hear the breaking news about his MMA debut!

4. Wladimir Klitschko

Often described as “strategic and intellectual fighter”, Wladimir isn’t the most exciting boxer. However, his style is very effective, and it made him one of the most dominant Heavyweights in history. Just take a look at his accomplishments:

Belts: The Ring, IBF, IBO, WBO, WBC and WBA
Longest combined World championship in Heavyweight history at 4,383 days
Most wins in World title bouts in the international expansion Heavyweight history at 25
Longest unified championship reign in professional boxing history – 14 consecutive title defenses
1996 Olympic Gold medalist in Atlanta

Along with his older brother Vitaly, Wladimir took a kind of different, more scientific approach to boxing. Although he is built like a tank and naturally possesses serious power in his wrists, Wladimir preferred being more tactical and waiting to capitalize on his opponent’s mistakes.

Stepping into pocket exchanges, taking two to land one was never his thing. He barely even got hit with the clean punch in his career.

We firmly believe Klitschko would fit perfectly in today’s MMA game. Over the years, we’ve seen many UFC Heavyweights being more cautious, tactical, and relying on their fight IQ more than on sheer power. As said above, the Ukranian is the pioneer of this style and no one understands it better than him!

3. Kurt Angle

Undoubtedly, Kurt Angle is one of the greatest forgotten wrestlers of all time! Despite many serious neck injuries and being constantly undersized in wrestling, Angle was able to overcome all the issues and win many championships.

In the city of Atlanta, he captured the 1995 Wrestling World Championship and is the 1996 Olympic Games gold medalist. We’ve to point out his ability to compensate for the lack of size and reach with incredible technique.

At the end of his successful wrestling career, Angle made a transition to WWE to entertain millions of fans across the globe. Although he became one of the biggest names in the Company, people are still forgetting and overlooking his accomplishments!

Considering the wrestling domination in modern-day MMA, we can’t escape but asking ourselves what Kurt Angle would be able to achieve inside the Octagon? The closest comparison is the UFC Flyweight and Bantamweight Champion Henry Cejudo who also won the wrestling Olympic Gold in Beijing (2008) and many Pan American championships.

Looking at the current UFC Heavyweight roster, we can’t see anybody dealing with the wrestling abilities of Angle. Had he learned basics of BJJ and improved striking just so he can set up the takedowns and be more unpredictable, Angle could have been one of the greatest fighters in the history of the sport!

2. James Harrison

Harrison is not just one of the greatest NFL defensive players in history, but also the most fearsome one! The reason for his success is not hiding behind some mystery talents but rather in pure dedication and work ethic!

Basically, throughout his entire football career, Harrison never stopped working out and was always in “game ready” shape. This approach kept him healthy, far away from injuries, and brined a ton of success.

In his 15 years long career, Harrison won two Super Bowl championships with Pittsburg Steelers, went to five Pro Bawls (2007-2011) and received the “Defensive player of the year” award for 2008. In 2017, Harrison reported that he was retiring from the sport.

However, the fact that he went to the gym just two hours after speaks a lot about this work out freak. Although he was an obsessed man when it comes to training and preparations make no mistakes, he was an incredibly gifted athlete.

Considering the successes of other NFL players like Matt Mitrione and Eryk Anders inside the Octagon, we have every reason to believe that Harrison’s meanness and dedication could easily transition to MMA.

Knowing his motivation and approach, Harrison would have put his body and soul into MMA training that can hardly be matched by any fighter!

1. Mike Tyson

Without a doubt, Mike Tyson is the most intimidating boxer of all time! What he was capable of doing inside the Ring could only be expressed as sheer violence and destruction.

The youngest heavyweight champion (20yrs) was so dominant during his prime that many fight fans think he could have tremendous success in the early days of MMA. What’s more, even the UFC placed him in their “UFC 3” game!

Tyson had everything it takes to compete at the highest levels of MMA and become one of the greats. Although he always fought under height and reach disadvantage, the ability to close the distance at lightning speed and connect with vicious power and precision always made him unique.

Plus, he was a heavily built wrecking machine that maintained an incredible balance and agility.

While recalling all those spectacular knockouts, just imagine Tyson mastering the takedown defense during the late 80s! What’s more, he doesn’t even have to learn fancy grappling techniques!

As long as he learns how to keep the fight standing or controlling the clinch from which he could land those famous uppercuts, the sky is the only limit.

Tips To Improve Endurance For MMA Fighters!

MMA FITNESS

Jeff J.

May 31, 2020

** MEDICAL DISCLAIMER **

MMACHANNEL strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. MMACHANNEL is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

In MMA, endurance is the bread and butter of every fighter! While possessing elite striking or grappling skills is important, what is just as important is the ability to keep high levels of energy and strength over an extended period of time. Even if a fighter’s skills are average at best, the ability to maintain a consistent pace can win you a fight in the later rounds!

In MMA, endurance is the bread and butter of every fighter! Possessing an elite striking or grappling skills is important, but the ability to keep high levels of energy and strength over an extended period can also make a lot of difference. Even if a fighter’s skills are average at best, the ability to maintain a consistent pace can win you a fight in the later rounds!

You have to undergo various types of endurance workouts away from MMA training to improve your endurance level more effectively. Battle rope workout, sprint running, circuit training, gymnastic, and high altitude training are some of the very effective endurance workouts for MMA fighters.

But this is not just for fighters to increase your fighting stamina, anyone can do this to improve their stamina. If you pick just a single one from our list below and add it to your weekly training schedule, we assure you will experience significant improvements in a short period!

Battle Rope Workout

While jumping ropes have been in combat sports for many decades, battle rope workout became popular relatively recently. Maneuvering the long thick ropes in linear and circular motions will boost your cardio to the higher levels and the muscles burning and screaming will tell you that your upper body is improving as well.

Most of the aerobic and anaerobic exercises are typically affecting the lower body. Even if some have an effect on the upper body, the imbalance between is huge. The famous fitness trainer Don Saladino who transformed the regular bodies of actors Ryan Reynolds and Sebastian Stan into the superheroes, gave his opinion on the battle ropes:

“The ropes are great for someone who is completely healthy and needs to give lower body a bit of a break, but can also work for people who are recovering from a lower body injury.”

Although battle ropes are a new thing, there are a couple of credible studies conducted on its effectiveness. One Canadian research discovered that performing a battle ropes workout for 15 minutes per week can increase the max press-ups by 24% and sit-ups by 7% in just four weeks! The scientist from the University of Minnesota came out with their study which indicated that 10 minutes of this exercise significantly raises metabolic burn and fat loss (source).

Sprint Running

Sprint running has always been the traditional punishment for disobeying the gym rules, and for a reason! Short sprints are very intense and require 100% of your energy and all muscle power. Although these exercises could be among the hardest, they are excellent for improving the cardiovascular system, muscles, stamina and they also burn a lot of calories.

The good news for all of us who don’t like to spend many hours a week jogging is that short sprints have an equal or even greater effect! As Fitness and Adventure Sports Expert Mr. Bihod Bhadri suggests:

“Doing the same type of workout every day is boring; moreover it is not effective for your body. Every day, I see people going for long runs or are just simply running on the treadmill in order to lose weight. That’s not how fitness regimes work, people should have variety. Doing sprints adds just that” said Mr Bhadri.

However, the most astonishing fact about sprints is that it enhances muscle strength just as weight lifting does! As a part of anaerobic exercises, sprinting naturally requires every muscle in a body to work hard and by doing so enhances the protein synthesis! The study performed at Karolinska Institutet in Sweden indicated that sprinting can enhance protein pathways by as much as 230 percent!

To make it easier for you, here are a couple of tips for you to begin with (source):

4 x 200 meters
Rest 1 minute between runs and rest three minutes after the last before starting the 300’s

3 x 300 meters
Rest one minute between the runs and rest three minutes after the last run before starting with 400’s

2 x 400 meters
Rest one minute between runs

Circuit Training

In case you are unfamiliar with this type of training, the circuit training program is a combination of intense strength exercises and aerobic/anaerobic exercises. Both strength and conditioning workouts have an enormous effect on improving cardiovascular fitness and combining the two will maximize the effect!

This program was developed by R.E. Morgan and G.T. Anderson in 1953 and represents the group of physical activities which athlete performs by using different equipment at the rapid pace. During one circuit, the athlete must complete the following exercises:

Upper-body (push-ups, bench dips, back extensions, medicine ball chest pass, bench press and inclined press up)

Core & trunk (sit-ups, stomach crunch and back extension chest raise)

Lower-body (squat jumps, compass jumps, astride jumps, step-ups, shuttle runs, hopping shuttles and bench squats)

Total-body (burpees, treadmills, squat thrusts, skipping and jogging)

We agree, the exercises presented above look hard and completing the circuits in a short time is even harder. However, the benefits a fighter could enjoy are huge! Studies performed at Baylor University and The Cooper Institute indicated that circuit training is the most effective way to improve cardiovascular fitness and muscle endurance (source)!

Gymnastic

Like MMA and wrestling, gymnastics naturally requires an insane amount of conditioning and endurance which they are building up through the intense aerobic training. The close connection between the two sports and the benefits that gymnastics can offer to MMA athletes is explained in our “How Gymnastics Exercises Make MMA Fighters More Superior” article. If you haven’t read it by now, be sure to check it out!

As we’ve previously mentioned above, the athlete’s conditioning depends on the maximum oxygen uptake (VO2 max) and oxygen transport (EPO). Presumably, you’ve seen videos of athletes running on the treadmill with the mask over their face. This is a simple method used to accurately determine how much oxygen your body takes during the exercise which further produces the ATP (adenosine triphosphate). Logically, more oxygen leads to more ATP’s and efficient energy. The average VO2 max among the untrained, healthy males is about 35-40mL/kg/min, and for healthy females about 27-31 mL/kg/min.

You can check out the VO2 Max values presented in man and women in this article: Source

In order to increase those numbers, gymnasts use a lot of anaerobic/aerobic training and exercises such as hanging on the bar, the ring workout or L-sits. Getting involved in gymnasts training programs as support for the martial arts training could be very beneficial. Apart from great conditioning, the athletes could enjoy the improvements in the following areas:

Core strength and balance
Hand – eye coordination
Flexibility
Confidence and self-esteem
Improves bone health
Explosiveness

High Altitude Training

Yes, we know, moving the training camp in the mountains seeks a considerable financial investment. However, the technology provided us with some excellent substitutes like the training masks which are decreasing the oxygen intake and simulate altitude training.

One of the best examples of how high altitude affects the MMA fighters is a memorable Heavyweight title fight between Cain Valasquez and Fabricio Werdum, held in Mexico City (7349ft). Werdum, who arrived much earlier and was able to adapt his body to the changes, absolutely demolished the man who has been known for his exceptional cardio! This makes you wonder: What actually happens at a high altitude?

Being exposed to a higher altitude and working in an environment with reduced atmospheric pressure forces the body to battle against the lower temperatures and oxygen pressure. Training in these conditions will naturally force the body to put on a fight to keep the organs running. By doing so, the athletes could enjoy significant improvements in the greater oxygen transport through cells (EPO), the maximum amount of oxygen delivered (VO2 max), and much better blood volume (source).

As a result, the study “Living high-training low” performed by Ben Levine and Stray-Gundersen J. on Olympic runners showed that training at high altitudes enhances performance in elite athletes by 1 to 2 percent!

Heavy Bag Workout

Heavy bag workout is one of those fundamental aerobic exercises that has been the main part of everyone’s training program since the beginnings of combat sports. By throwing the punches at the 100-pounds bag, you are activating the whole body including shoulders, hips, chest, back, waist and legs (source). Apart from the physical benefits, you can genuinely enjoy losing weight without harming your health and reducing anxiety and stress.

Let’s take a look at some of the most important benefits of heavy bag workouts for MMA fighters below:

Improves stability and coordination

Moving around the bag and throwing punches from various positions and angles naturally requires transferring your weight from side to side which significantly increases the stability and coordination.

Improves punching power and explosiveness
Instead of throwing wild single shots, focus on getting everything right in terms of technique and throw combinations. This will enable you to build more muscle which means more power!

Improves endurance

As mentioned above, heavy bag workout is an aerobic workout that puts your cardiovascular capabilities on a test. Doing this exercise a couple of times a week will strengthen the heart and lungs and allow them to supply the body with more oxygen.

Uphill Running

Running has always been the synonym for endurance, but the uphill running could certainly boost the athlete’s conditioning to another level. Uphill running is one of the easiest and challenging workout that can help you dramatically improve your cardio level as a fighter.

Although it may sound odd, this form of running teaches how to properly position the knees (knees up) and is equally great for building leg muscles, quads, lower abs, and upper body. By progressively improving these areas, the athlete could enjoy great benefits in speed, power, and a big gas tank.

If you’re not a fan of strength training, outdoor running could be a perfect substitute for strengthening the muscles in your calves, hamstrings, glutes and Achilles’ tendons that naturally lead to much higher resistance. What’s more, Dr. Bengt Saltin from the University of Copenhagen conducted a study on the effectiveness of hill running, and proved the similar point: hill runners possess higher levels of aerobic enzymes in their quadriceps muscles and have higher resistance!

This is especially important for MMA fighters who are relying on their body resistance and the ability to perform under the high intensity for an extended period.

If you are just a regular beginner, you should start by regularly running on the flat for a couple of weeks to get your body ready for this intense workout. After that, spend a few weeks training on the hills or treadmill and you’ll immediately see the difference when back on flat. Everything becomes much easier!

Swimming

Among all the grueling exercises out there which often force the athlete to throw up or even collapse from exhaustion, swimming is probably the most enjoyable one! I mean, who doesn’t like swimming?! It’s the fourth most popular activity in the US!

Compared to the regular running, getting into the pool and swimming for an hour, the athlete could burn almost the equivalent amount of calories and improve the cardiovascular system. Despite the fact that swimming has many benefits, the most important is that it affects the entire body! Regardless of the style you choose, the advantages are equal:

Increases the heart rate without stressing the body
Builds endurance
Builds strength
Improves tones in muscles

Every MMA fighter who’s training three times a day puts the body and mind through a tremendous amount of stress and pain. Naturally, swimming is one of those aerobic exercises which builds the resistance but doesn’t stress the body and can be used for recovery purposes also. Plus, it teaches you how to get in the control of your breathing and find the perfect rhythm which enables you to maintain the high-energy levels.

Jumping Ropes

Have you ever seen an MMA or any combat sports training video without the fighter performing jumping rope exercises? From the early boxing days, jumping ropes has been always a part of every training session and here is why:

According to the sciencedaily.com, ten minutes of jumping rope is equal to the eight minutes of running! Plus, the calories are burning much faster (up to 1300 per hour) and can significantly help a fighter controlling the weight through the training camps. If you recall those UFC countdowns and embedded series, you can remember fighters doing a lot of jumping rope during the most important parts of weight cuts.

However, most importantly for our research purposes, the academic study conducted at the American College of Sports Medicine showed us that performing these exercises three to five times per week increases your heart and lung health and improves the cardiovascular fitness!

Like swimming, jumping ropes requires the coordination between the mind and the body which enables the athlete to stay calm and focus on breathing. Furthermore, it prevents many injuries from happening by improving the overall strength and bone density. As said by the professor Dr. Daniel W.Barry from the University of Colorado: Source

“Jumping is great, if your bones are strong enough to begin with,” Dr. Barry says. “You probably don’t need to do a lot either.”

Kettle Bell Workout

As simple as it looks, this cannonball looking workout tool is one of the best equipment for improving both cardiovascular and muscle strength! By performing ballistic exercises, the athlete can quickly experience more advantages over the any other training tools out there.

With the ability to work on explosive strength and endurance at the same time, this Russian training tool instantly became extremely popular among the MMA fighters.

While performing some classic lifts such as the Snatch and Clean & Jerk, athletes could quickly develop the ability to sustain power over an extended period of time (power-endurance). Furthermore, significant cardiovascular improvements could be expected from the popular overhead exercises which are forcing the muscles from the respiratory process to assist in the muscular activity (source). These advantages will provide any MMA fighter with the necessary endurance capacity to maintain high energy levels and power for the entire fight.

Conclusion:

As mentioned in the introduction, MMA is a very complicated sport and so is the science behind endurance. Every now and then, the new study or training equipment shows up and completely changes the way we exercise. The workouts and benefits presented in our list are not just focused on professional athletes, but on the people all over the world. As much as endurance helps the MMA fighter, it also helps an average man to go through the daily activities. That said, our last tip for you is to get up, pick one from the list and start building those muscles and endurance!

11 Top Fighters Who Never Won UFC Belts Will Surprise You

Staff Writer

May 26, 2020

When it comes to the pinnacle of MMA sport, there is nothing greater than witnessing UFC president Dana White putting the UFC belt around your waist! Allow me to put it this way: What NFL is to footballers, UFC is to MMA fighters!

For more than a decade now, UFC has dominated the fighting market and got established as the ultimate MMA organization. That being said, winning the UFC title represents the greatest achievement of every fighter’s career.

It’s something that gives them the necessary motivation to sacrifice everything, go through a tremendous amount of pain and put their pride against the best competition inside the octagon.

Throughout the UFC history, we’ve perceived many great fighters holding the UFC belt and leaving a once in a lifetime legacy behind. On the other hand, there are plenty of fighters who despite being perceived as incredible talents and “uncrowned kings” have not won a UFC belt for some reason.

It seems like many stars need to align for a fighter to become a champion and pure talent and sharp skillset are just not enough! Also, there are plenty of different factors including the string of bad luck, contract dispute, injuries or simply the lack of opportunities to do so.

For the purpose of our research, we took these factors into consideration and turned our focus towards the overall fighter’s skill sets, achievements, and experience inside the UFC Octagon. Taking this approach helped us to determine for whom we think is the best fighter that never won the UFC championship belt!

11. Wanderlei “The Axe Murderer” Silva

Silva is arguably the scariest fighter in the history of the sport! He is largely recognized for his explosiveness, insane power and killer instincts which brined him a lot of success. Although he would go down in history as one of the greats, Silva never got the opportunity to hold the UFC belt.

Silva appeared in the UFC Octagon a couple of times during the early beginnings of the Company. After losing against Tito Ortiz at UFC 25, Silva moved to the land of the rising sun to join the prominent PRIDE promotion and his career literally exploded! From 2000 to 2004, Silva scored 17 victories, 15 of which by a knockout!

He won the PRIDE Middleweight Championship, World Grand Prix and holds a record for most victories (22) and knockouts (15).

Silva made a return to the UFC Octagon in 2007 and many fans reasonably expected of him to duplicate the same PRIDE success. However, things turned out to be different. His UFC record stands for 4 wins and 5 losses and we don’t have to mention he never received the title shot opportunity. The reality is, Silva fought his best fights in PRIDE and his UFC run came late.

The devastating losses against Quinton Jackson and Chris Leben proved that those PRIDE wars have started affecting him and that he will never be the same.

However, we still remember the Axe Murderer as one of the most violent human beings and accomplished fighters!

10. Mirko “Cro-Cop” Filipovic

During one UFC press conference, Cro-Cop perfectly described himself in a single sentence: “Right leg hospital, left leg cemetery!” Cro-Cop is the former member of the Croatian anti-terrorist squad and is known as one of the greatest kickboxers ever (26-8-0)!

It’s always worth mentioning he competed in the glory days of K-1 (from 1996 – 2003) and scored spectacular victories over the huge kickboxing names like Remy Bonjasky, Peter Aerts, Sam Greco, and many others.

Right from the K-1, Mirko jumped into the PRIDE organization and had instantly started demolishing people. During his prime days, Cro-Cop was recognized for his technical boxing and vicious round kicks which have sent many opponents into oblivion.

The fact that he was able to quickly add decent takedown defense to his game made him even more dangerous. His success in Japan was enormous, and he holds notable KO victories over Josh Barnett, Mark Coleman and the most famous one against Wanderlei Silva.

Throughout his successful career, Cro-Cop won the K-1 World Grand Prix 2012 Final, 2016 Rizin World Open-weight Grand Prix, and 2006 Pride World Open-weight Grand Prix. By doing so, he established himself as the only person to win K-1, Pride and Rizin championships. However, what about his UFC career?

As in Wanderlei’s case, fight fans all over the world naturally expected nothing but head kick knockouts! But also, Mirko’s arrival on US soil was a bit late. Although he enjoyed early success, the brutal head-kick KO loss to Gabriel Gonzaga at UFC 70 changed his career completely. Cro-Cop finished his UFC career with the record of 5 wins and 6 losses, never receiving the title shot.

9. Ronaldo “Jacare” Souza

Before he started demolishing people inside the Octagon, Souza was a famous athlete in the martial arts world. Just take a look at his grappling resume:

ADCC Submission Wrestling World Championship gold medalist (2x) and silver medalist (3x)

World Jiu-Jitsu Championship gold medalist (8x!) and silver medalist (2x)

However, don’t let this fool you! Right from the start of his MMA career, Souza demonstrated great striking potential which combined with the best grappling skill set made him a well-rounded fighter. On his road to the Strikeforce Middleweight title, Souza showed nothing but sheer violence and spectacular finishes which will mark his UFC career as well.

After conquering Japanese DREAM promotion and Strikeforce, Souza joined the UFC and demonstrated he means business by putting away huge names like Yushin Okami, Gegard Mousasi, and Chris Camozzi! The possible title eliminator bout was set against the powerful wrestler, Yoel Romero at UFC 194.

Although both fighters had their moments, Souza failed to put on a strong performance and Romero took home the split decision. He immediately bounced back with the two finishes and got another opportunity to secure a title shot, this time against Robert Whittaker. However, Whittaker landed that highlight real head kick and crushed Souza’s dreams about UFC gold.

The Brazilian had all the skills needed to become a champion, and momentum was on his side both times. He is one of the best examples of a fighter losing the fights at the wrong time.

To be completely honest, Souza had serious battles with the back and shoulder injuries which likely cost him these important victories. Considering his age and that he passed his prime, we can’t expect anything big off him in the future.

8. Gegard “The Dreamcatcher” Mousasi

For many, Gegard Mousasi is the most underrated fighter in the history of the sport! For almost 26 years now, Mousasi has been smashing people with his incredible Dutch kickboxing skills and tricky submission game.

Although he was the Dream Middleweight and Light Heavyweight Champion, Strikeforce Light Heavyweight Champion and Cage Warriors Middleweight Champion, Mousasi never got the opportunity to claim the UFC title!

Upon his arrival, Mousasi was already portrayed as the future UFC Middleweight king. However, he struggled in his first two years (2013-2015) and lost the important fights against Ronaldo Souza (UFC Fight Night 50) and Uriah Hall (UFC Fight Night 75).

As a true warrior, Mousasi made the necessary adjustments and changes which encouraged him to finally unleash his potential. After he bounced back with the decision victory over Thales Leites, Mousasi would score four TKO stoppages, two of those against former champions Vitor Belfort and Chris Weidman.

Rightfully, Mousasi wanted a shot at the UFC Middleweight crown. However, after going back and forth with UFC Management, Mousasi shocked the world by announcing he’s leaving the company! Although he’s feeling comfortable in Bellator, many fight fans are still wondering: What if?!

7. Nick Diaz

The Diaz brothers are among the most popular MMA fighters all around the globe. Their fighting style and overall perspective of the fight game have always been unique and attractive.

Way back in 2003, Nick Diaz stepped into the UFC Octagon and demonstrated exceptional boxing skills, conditioning, and slick submission skillset. However, after going 7-4 inside the cage, Diaz left the promotion in 2006.

He went on to win the Strikeforce Welterweight title against Marius Zaromskis and after defending it three times (most in Strikeforce history) he left the promotion and signed with the UFC.

Riding on the ten fight winning streak, Diaz immediately faced the fearsome B.J Penn in a title eliminator fight at UFC 137. To this day, the memorable win over B.J Penn is one of his finest performances! Plus, the victory secured him a shot at the Interim Welterweight Title against Carlos Condit at UFC 143.

Although both fighters have put on a show, the fight ended up in a massive controversy. Many fans typically scored the fight as “Diaz in 1, 2 and 5”, but the judges gave the unanimous decision to Condit and have left the world in shock.

Diaz being Diaz quickly talked his way to another shot at the title, this time against his great rival George St. Pierre at UFC 158. However, GSP left no doubts about who is the better man by leading the dance and controlling the majority of the fight.

Diaz would go down in history without the UFC title simply because of bad luck. If the decision against Condit went the other way, Diaz would be described as one of the UFC best Welterweights for sure.

6. Alistair “The Demolition Man” Overeem

Overeem is one of the most rounded Heavyweights in the history of MMA. However, he is primarily known as a vicious striker and is one of the few MMA fighters to win K-1 World Grand Prix championship (2010)!

It’s always fascinating to remember that Overeem started his MMA career as a Middleweight! After his not quite successful PRIDE career, “The Demolition Man” decided to make a move to the Heavyweight division. Whether its horse meat or Mexican supplements, Overeem instantly became a very violent man.

After crowning himself with “Strikeforce” and “Dream” Heavyweight titles, Overeem joined the UFC with the title in his sight. However, Antonio Silva and Travis Browne would knock his plans out and force him back to the drawing board.

He came back with the four-fight winning streak and the TKO victories over Junior Dos Santos and Andrei Arlovski earned him a shot at the title at UFC 203 against Stipe Miocic. Despite the fact that he sent Miocic to the canvas with the hard right hand, the Croatian recovered and went on to close the show with the devastating ground and pound.

To be honest, we’ve all expected from Overeem to capture the Heavyweight gold! The man was in his prime and had tremendous momentum and support behind him. On the other hand, what cost him crucial victories are his low durability and conditioning. The losses against Travis Browne and Stipe Miocic have clearly shown that he can’t take a punch as before.

5. Uriah “The California Kid” Faber

Uriah “The California Kid” Faber is one of the most recognized MMA faces worldwide! Before stepping into the UFC octagon, Faber had already built a solid fan base around him by capturing the WEC Featherweight title and dominating the promotion.

What made him so special is the unique combination of elite NCAA Division I wrestling background and slick Jiu-Jitsu game.

Faber came to the UFC organization as a huge prospect. Immediately after his successful debut against Takeya Mizugaki, he got the opportunity to take the Bantamweight belt out of Dominick Cruz at UFC 132. Unlike in their first fight at WEC 26, Cruz dominated Faber and retained his title.

After an injury forced Dominick Cruz to withdraw from the title bout against Renan Barao at UFC 149, Faber gratefully took the opportunity to step in and shock the world! However, Barao controlled Faber throughout the entire five rounds and had successfully defended his title.

Faber picked himself up and went on to win the next four fights which secured him third title shot and rematch with Renan Barao at UFC 169. This time, Barao stopped Faber via spectacular 2nd round TKO!

As a true warrior, “The California Kid” would bounce back once again and earn the fourth shot at the title against the old rival, Dominick Cruz! Unfortunately, Faber closed the trilogy and long rivalry with one more unanimous decision loss at UFC 199.

We can all agree that Faber got every opportunity in the world to win a UFC title. While other fighters may complain about the injuries or short notice, Faber isn’t one of them. The explanation for his failure is simple: Primetime Renan Barao and Dominick Cruz were clearly better than him.

4. Donald “Cowboy” Cerrone

For many years, Cerrone has been the fan-favorite fighter! At least, everybody needs to respect Cerrone for the love he has for this sport. He is one of the best kickboxers to ever compete in a cage (28-1-0) and his ground game is often underrated!

In his career, Cerrone won many kickboxing tournaments and awards but is still missing the most important one: UFC belt!

Despite enjoying the early four-fight winning streak, the losses against Nate Diaz, Anthony Pettis, and Rafael Dos Anjos pushed Cerrone away from the early title shot opportunity. However, after the RDA loss, Cerrone was on a mission! He went on winning the next eight fights, scoring the victories over Edson Barboza, Eddie Alvarez and Benson Henderson which ultimately secured him a shot at the Lightweight gold.

Cerrone met Rafael Dos Anjos once again at UFC on Fox 17, and his dreams about the title got destroyed early in the first round. We know it’s hard to believe, but this is the only time Cerrone got the opportunity to become a champion.

In this case, we don’t have to dig deep to discover the explanation. Cerrone is a wild man who has taken more short-notice fights than the regular ones! Cerrone never cared that much about winning the title. He was focused on capturing the fans’ hearts and to always put on a show. To confirm this fact, let me drop you some of his accomplishments:

Most wins in UFC history (23)
Most finishes in UFC history (16)
Most post-fight bonus awards in UFC history (18)
Most knockdowns in UFC history (20)

3. Demian Maia

Hands down, Demian Maia is one of the greatest grapplers the MMA world has ever seen! What he is capable of doing inside the Octagon could only be expressed as an art! He is the 2007 ADCC World Champion and 2004 ADCC South American Champion and a 4th-degree black belt in Jiu-Jitsu under Fabio Gurgel!

Maia kicked off his UFC career with five submission stoppages and the decision victory over Dan Miller earned him the opportunity to claim the Middleweight crown. However, standing on his way was one of the greatests of all time, Anderson “The Spider” Silva!

As expected, the striking of prime time Anderson was too much for Maia and lost vs Anderson in decision. In the next four years, Maia remained a relevant name in the division but was unsuccessful to secure another shot at the title.

After going 9-4 as a Middleweight, Maia made a decision to try his luck in the Welterweight Division. In 2014, he went on a seven-fight winning streak, scoring the crucial victories over big names like Gunnar Nelson, Carlos Condit, and Jorge Masvidal! Another crack at the title, this time against the powerful Tyron Woodley was inevitable!

At UFC 214, Woodley managed to execute the perfect game plan and stay away from the grappling exchanges. Although the fight would go down in history as one of the most boring ones, Woodley had done enough to take home the unanimous decision.

From the beginning of his MMA career, Maia remained loyal to grappling. This one-dimensional approach and apparent lack of striking techniques certainly cost him a greater career. In both of his championship fights, he failed against the elite strikers with good takedown defense.

2. Dan “Hendo” Henderson

Although he never won the UFC title, Dan Henderson will always be remembered as one of the most accomplished MMA fighters ever! Hendo built his successful career on brutal knockouts and pure violence.

However, he is naturally coming from the elite NCAA wrestling background. During his wrestling career, Henderson won the Pan American Championship and is a World Cup Silver medalist. As far as his MMA career is concerned, just take a look at his accomplishments:

PRIDE Middleweight champion
PRIDE Welterweight champion
Strikeforce Light Heavyweight champion

At UFC 17, Hendo won the first two UFC fights and left the company to prove himself in the Japanese organizations. During the wild PRIDE days, Henderson stood up as one of the greatest fighters by winning the Middleweight and Welterweight championships.

Immediately upon his UFC return in 2007, he received back to back titles shots against Quinton “Rampage” Jackson at UFC 75 (Light Heavyweight) and Anderson “The Spider” Silva at UFC 82 (Middleweight) but failed both times.

Despite being on a three-fight winning streak, Hendo left the UFC and signed with the Strikeforce promotion. He immediately won the Light Heavyweight belt and even beat the great Fedor Emelianenko in his prime!

When he got back to the UFC for the third time, Henderson was 41 years old. Still, by a strange sequence of events, the UFC gave him the last opportunity to capture the Middleweight crown against Michael Bisping at UFC 204. Although Hendo stepped into the Octagon at 46 years of age, he put on a strong performance and gave Bisping a solid beating in a unanimous decision loss.

1. Alexander “The Mauler” Gustafsson

Remembering Gustafsson being defeated in those title fights always makes us feel sad. The Swedish fighter stormed through the European promotions and came to the UFC as the undefeated prospect (8-0).

What always stood up in his game are the extended physical attributes which combined with great boxing and wrestling defense made him a very dangerous fighter.

After he knocked out Jared Hamman in his official debut at UFC 105, Phil Davis would stop the hype train for a moment by adding the first loss on Gustafsson’s record. The loss forced Gustafsson to fully demonstrate his capabilities by winning the next six fights.

At that moment, we’ve all thought that Gustafsson’s fighting style and size could overthrow Jon Jones off the throne!

What occurred between Gustafsson and Jones at UFC 165 will go down in the history books as one of the most exciting title fights! Both fighters had their moments, and the decision could go either way. That said, judges gave the shocking unanimous decision to Jones, and by doing so triggered many controversies.

After he had bounced back with the TKO victory over Jimi Manuwa, Gustafsson got another opportunity to secure the shot at the title, but this time a heavy-handed Anthony Johnson knocked him out at UFC on Fox 14. With the help of the MMA gods and strange sequence of events, Gustaffson received the call to face Daniel Cormier at UFC 192 for the Light Heavyweight belt!

Once again, “The Mauler” got defeated by a better man and we’ve all thought that this was his last chance to claim the title. However, “The Mauler” had put on a show against Jan Blachowicz and spectacularly knocked Glover Teixeira out in front of the home crowd. In his last title appearance, Gustafsson faced the old rival Jon Jones at UFC 232 and literally got demolished.

Like Uriah Faber, Gustafsson enjoyed many opportunities to win the Light Heavyweight title. Whether it’s a psychological thing, lack of skills or simply bad luck, the Swedish fighter will forever be in the shadows of Jon Jones and Daniel Cormier.

How Gymnastics Exercises Make MMA Fighters More Superior

MMA FITNESS

Clay E

May 26, 2020

As we all genuinely know by now, Mixed Martial Arts (MMA) is the hardest combat sport to compete in! What typically makes it so grueling is not the intense competition, but rather the nature of the sport itself!

If you take a couple of minutes of your time and check our article on “Top 10 Reasons Why MMA Is The Hardest Sport”, you’ll instantly recognize what it takes to be a professional MMA fighter.

Mixed martial arts training programs are typically built around four main combat techniques: Boxing, Muay Thai, Brazilian Jiu-Jitsu, and Wrestling. That said, MMA demands a tremendous amount of strength and energy.

During the mainstream beginnings of the sport, fighters and coaches were focusing on traditional methods of training and on each of the four aspects separately. Shortly after, especially during the 2000s, MMA experts have spotted that this hardcore approach has many holes, especially in terms of body punishment, overtraining and wasting of energy.

The fundamental questions about the effectiveness of the training, consistency of the fighters and their recovery quickly started popping up.

That’s why it’s not a surprise that innovative methods, training systems and the benefits of the sports which don’t have anything with the fighting instantly began to emerge.

One of the leading advocates of gymnastic training in MMA and a directly responsible man for this specific type of evolution is the former UFC Welterweight and Middleweight champion, the great George St. Pierre.

“Gymnasts are the best athletes in the world, they can do movements that nobody else can do”
George St-Pierre on Gymnastic

During his interviews, GSP has been often pointing out the benefits of gymnastics and how it can improve the movement, core strength, coordination, flexibility, and overall conditioning.

Considering that GSP has always been in phenomenal shape and his unique style of fighting a mystery for many years now, it’s hard to argue against this. Asked to give his opinion on gymnastics in MMA, GSP’s head coach Faris Zahabi perfectly stated the following:

“If you take 10 athletes from 10 different sports and you make each athlete plays everyone else his sport, on average the guy who is going to do the best in all the sports is the gymnast”
GSP Trainer Firas Zahabi

Intrigued by the effectives of gymnastics in modern day MMA, we’ve decided to do research for you on the How Gymnastics Can Help MMA Fighters and the results have surprised most of us!

Helps Develop Strength And Power

Watching the Olympics and observing gymnasts doing wild flips and swings while showing the superhuman balance at the same time may force you to think that jumping around the gym is their primary aspect of training.

However, what lies down in the core of their abilities is sheer strength and power. Considering gymnasts traditionally get involved with the sport at a young age, it’s always fascinating to perceive the number of push-ups and sit-ups they can do.

Traditionally, gymnastics exercise programs are not assembled around weight training, especially at the beginnings. Later on, advanced moves require strong triceps and shoulder muscles which could be enhanced through weight lifting. On the other hand, if you are not careful, this could lead up to hypertrophy (exaggerated growth of the muscles) which negatively affects the overall performance.

However, by focusing on the bodyweight exercises and improving the upper body and lower body core strengths, the gymnasts are obtaining identical results as weight lifters! Furthermore, compared to the other athletes, gymnasts enjoy greater balance, coordination and overall awareness!

Significantly improving the core strength could provide you with the great advantage in MMA fight. Most importantly:

The sheer strength and proper balance help you to stuff the takedowns, outmuscle your opponent in the clinch (especially against the cage) and with a bit of technique, score a takedown on your own.

Behind the core strength and power naturally comes stability and explosiveness. MMA fighters who regularly train gymnastics are capable of throwing more powerful kicks and improve the overall striking accuracy and speed.

Improves Flexibility

The effectiveness of being flexible was first introduced into the MMA world through Brazilian Jiu-Jitsu and the master himself, Rickson Gracie!

Today, almost every grappler traditionally relies on flexibility which enables them to make fast transitions on the mat, scramble more efficiently and even escaping dangerous submission attempts.

Improving flexibility naturally requires proper knowledge of your body and which areas of your game are seeking the enhancements. As said by the decorated gymnast Shannon Miller:

“You have to take into account the specifics of each individual. For example, I had to work extra hard on my splits and my back flexibility, but a different gymnast might be naturally more flexible in those areas. You have to work on the parts that need improvements.”
Olympic Gold Medal Winner Gymnast Shannon Miller

There are many “stretching systems” out there but instead of taking the unknown approach, it’s very important to do everything right from the start and stay consistent. Most MMA fighters are enjoying the benefits of stretching through Yoga which not only makes their body flexible but a more clear mind as well.

Progressively increasing flexibility doesn’t just affect the performance in a fight! Improving the limbs, ligaments, and muscles could prevent many potential injuries from happening. A stronger body has a higher resistance and can handle the unconventional movements better.

UFC Lightweight contender Tony Ferguson is the best example of the benefits of flexibility in modern MMA. Being flexible allows him to continuously flow with the movement and attack from unorthodox angles during the stand-up exchanges.

Furthermore, you’ll never see him being passive on the mat as he is always making fast transitions and attacking with submissions from all sorts of positions. Take a couple of minutes of your time to check his routine training video, and get a closer look at the level of flexibility that he possesses.

Another important benefit of being flexible is that your body will be less likely to be injured. Due to the complex nature of the sport, MMA fighters are prone to many injuries. Various injuries can occur during training or during fights due to their inability to be flexible.

Gymnastic exercises which involves stretching and muscle resistance keeps the fighter’s body healthy and less injury-prone because they will be more flexible.

Improves Balance

Although for different reasons, MMA fighters need equal balance abilities just like gymnasts. Whether it’s a clinching in the center or against the cage, defending the takedowns, grappling and scrambling, they all require a perfect balance!

Regularly training in gymnastics will give fighters better stability, stance, self-awareness and better control over your body when off-balance. Furthermore, balance and agility are closely connected. This typically means the fighters could generate a greater force in the kicks and punches, and do more advanced moves on the feet.

Mental Toughness

Being mentally tough is just as important as being physically tough in MMA fights where you need to be able to overcome pre-fight anxiety or anxiety during a fight. Gymnastics training can make fighters mentally tougher and reduce this type of anxiety.

Research conducted by Allison McDavitt titled ‘Psychological Aspects of Gymnastics as Perceived by Athletic Trainers’ published in 2016 stated that gymnastics enables athletes “to overcome fear and regain determination after injury or setbacks”

This study further explains that gymnastics training makes athletes better deal with under pressure. By training in gymnastics, fighters can improve their mental toughness that fighters need in fights.

Improves Endurance And Conditioning

Great conditioning and endurance are the bread and butter of every MMA fighter. That said, during training camps, fighters are heavily focusing on the brutal exercises which will perceive them throwing up and collapsing from exhaustion.

Like MMA and wrestling, gymnastic exercises naturally requires an insane amount of conditioning and endurance which they are building up through the intense aerobic training.

Improves Stronger Grip And Squeeze

The significance of a strong grip and squeeze is well-known among the MMA fighters traditionally coming from the wrestling, Judo or Jiu-Jitsu backgrounds. You can possess all sorts of flashy techniques, but the lack of grip or strong squeeze may cost you performing critical maneuvers.

Watching the gymnast perform, you may spot they are heavily relying on the grabbing strength.

Just take a look at some of their basics exercises such hanging on the bar, the ring workout or L-sits. Keeping the body in these positions looks beautiful but it also asks for a tremendous amount of strength and grip.

Enhances Explosiveness

In gymnastics, explosiveness results in incredible air spins and flips. On the other hand, explosiveness in MMA signifies only one thing: Destruction

Many successful fighters like Yoel Romero and Jose Aldo have made their careers out of the sudden, explosive attacks. The unique ability to close the distance at lightning speed and catch your opponent off guard generally results in a devastating knockout.

Gymnastics provides us with an explanation for these spectacular moves and why they could be executed by just a couple of fighters.

Apart from the core strength and proper balance, being involved in gymnastics also produces a beneficial impact on the burst in muscles. Plus, gymnasts are masters of quick weight shifting and distribution. If we combine these benefits with the elite striking, the result could be similar to the one between Yoel Romero and Chris Weidman at UFC 2015.

Improves Bone Health

Considering that the MMA is based around vicious kicks, wrestling slams, twisting arms, and legs during the grappling exchanges the simple muscle strength is not enough.

Traditionally, fighters are using a lot of supplements to improve the bone strength. However, by regularly participating in gymnastics, this will come naturally!

A research conducted on the bone density proved that the gymnastics improve bone density. By committing to gymnastics, fighters can strengthen the bones and typically prevent many possible fractures and injuries from happening in the future.

How to Fight Taller Opponents – Basic Self-Defense Moves

MARTIAL ARTS FAQ

Clay E

May 5, 2020

Fighting is science and there is a winning formula for every type of fight. For many people, it is a game of chess since there are many factors that can decide the outcome of the fight. It doesn’t matter how small or big you are, every person brings to the table certain advantages or disadvantages.

You see, size does matter whether it’s a fight on the street or in the ring. But people tend to forget that size is just a single factor that can’t be a decisive one. It doesn’t matter how small you are. There’s always a way for you to win a fight against a bigger and taller rival.

In this article, we will explain to you how a shorter person can defeat a taller rival in a self-defense situation using MMA techniques that are proven to be very effective in an MMA fight.

We are not going to overwhelm you with millions of techniques and information. Instead, I will explain in the most basic steps so you can have an idea of how these techniques work especially for those who have no past martial arts background.

But, bear in mind that it takes time to master these techniques and how to perform them the right way.

You Have To Stay Calm First!

Every type of fight is a stressful situation full of emotions like adrenalin and fear. Knowing how to stay calm in a fight is what separates skilled fighters from regular people.

We can often hear MMA fighters talking about the importance of putting the emotions under control. According to them, no techniques can work if your emotions are getting the best of you. This may sound cliché for many people but we can’t stress enough how important this is.

At first, emotions like anger can make you fearless and boost your aggression. But anger blocks your mind from thinking straight and making rational decisions in fights. So there is a high chance for you to make a mistake since you won’t be able to properly assess the situation you are in.

Also, emotions shut down your fighting abilities. For instance, it slows down your reaction time and it clouds your mind so you can’t judge the distance properly. Also, emotions like fear will raise your heartbeat and the body will require more oxygen. This means you will start breathing much faster and get tired early in the fight. Check out this video about how an MMA fighter has to deal with fight anxiety.

So, you must train your mind as much as you train your body. We know, fighting against a taller and bigger person is scary. But you have to keep your mind calm to assess the situation clearly and do what it takes to stay safe.

One of the best tips for you is to take a couple of deep breaths. We know this may sound odd, but people forget to breathe when they are in a stressful situation. With the lack of oxygen, emotions like fear will get more intense and your mind can easily enter the panic mode. It has been scientifically shown that breathing reduces stress and will calm you down significantly.

There is a small margin for error in fighting against a taller opponent, and you must calm your nerve if you want to win.

Protect Yourself At All Time

Protecting yourself at all times is the most important rule of every fight. You must always protect your head and don’t let your guard down at any costs.

But due to the sudden rush of fear and adrenalin, many people forget to cover themselves. You should keep your hands up in a guard position that covers your facial as well as your below the neck area.

But since we are dealing with a bigger and taller person, keeping your hands up in the guard is not enough. A bigger person is stronger and can generate much more power in the strikes. Even if you block them, these strikes can still hurt you. So you can’t just stand in front of them and block their strikers as when you are facing a person similar size.

Instead, if attacked, focus on keeping your head off the center line and dodging the strikes instead of blocking them. This is originally a boxing technique called “Slipping punches.” The key is to slide your head to the outside of the punch and make the opponent “overshoot” with the punch.

This is much safer than blocking since you don’t have to absorb any damage. And it leaves the opponent open for your counter-attack.

Keep Your Distance And Learn The Footwork

Distance is your friend in fights, and staying out of the opponent’s range will keep you safe from all dangers. This is easier said than done when you have a much taller rival who has a huge reach advantage. But you can stop them from utilizing a high reach by using footwork and mobility. Here’s an instructional video about footwork in a fight.

Let’s say the rival comes at you straight forward. Your initial reaction would be to move straight backward. Yet, stepping back makes you off-balance and an easy target for the rival who is already moving in your direction. So instead of moving back in a straight line, you have to step back by moving diagonally at a 45-degree angle.

Whether you pivot left or right, this will make the rival off-balance because they can’t change the direction in the middle of the attack. Since you moved away from their line of attack, there is a great chance you would avoid the strike as well. MMA fighter Stephen Thompson is synonymous with great footwork and escaping troubles by moving to the side.

Staying out of the opponent’s range is one of the fundamentals of fighting. But its importance goes to another level when you are facing a much taller rival. As a shorter person, you must use the mobility to always move left or right and avoid standing in front of them.

Staying out of the range will keep you safe and give time to react. It’s also much easier to apply offensive or defensive moves when there’s a distance between you and the opponent.

The Best MMA Defensive Move Is A Wrestling Takedown

Staying at distance and knowing how to avoid the attack is great. But the worst thing you can do is to stand and trade strikes with a taller opponent because height does matter in a fight unless you know what to do. If a taller person decides to attack, you should shift your focus on taking them down as soon as possible. UFC fighter Henry Cejudo, who stands at only 5’3″, teaches you how to takedown a bigger opponent in this video.

Let’s suppose the opponent who is tall comes at you swinging. The best move you can execute is to duck under and shoot for a takedown. Taking them down instantly nullifies their height and reach advantages. Also, it puts you right into the dominant position. And you can use it to keep them on the bottom or do damage with the MMA ground and pound techniques.

Taking someone down has many benefits. But you need to spend a lot of time training and learning how to execute the moves. Wrestling techniques like single or double-leg takedown may look easy when MMA fighters are performing them. But you have to learn how to position yourself for a takedown and develop timing on the entry to execute these moves the right way.

As MMA fights have shown over the years, a wrestling takedown technique is the best technique for a short/smaller guy to win a fight against taller/bigger guy.

More Tips On Wrestling Takedown

Even if you know how to execute a single or double leg takedown, you can’t just dive in for the opponent’s legs every time. In a nutshell, you must avoid telegraphing the attack by mixing things up so that your opponent does not see or can’t predict your intent. The best trick MMA fighters use is to pretend they are throwing a punch and then duck under and go for a takedown.

The key behind fighting a taller man or any other person is to be unpredictable and keep them guessing. You can have much better success in taking down someone by faking a punch and then quickly move in for a takedown before the rival can set up their defense. This is the most effective way to take a bigger and taller person down.

But taking someone down doesn’t mean you are all safe and in a dominant position. The opponent will try to push you away or overpower from the bottom to reverse the position. You still need to learn how to distribute the weight the right way and keep them on the bottom and stop from scrambling back to their feet.

Knowing how to execute the takedown the right way and establish strong top control is very effective against much taller and bigger opponents.

Striking From The Top Position Is Very Effective

Let’s suppose you are in the mount position and controlling your opponent on the bottom. One of the best things you can do is to posture up and unload with the strikes. In MMA, this technique is called “ground and pound” and is very effective because you are punching with the force going downwards. Thus, you can generate much force and do huge damage by landing just a couple of strikes.

In some way, it is the same as throwing a ball. You can generate more force by throwing a ball directly below you than throwing it in a horizontal line. Punches moving downwards don’t lose much energy like the ones going into the horizontal line.

Also, the opponent will absorb every bit of impact since their head is on the ground. So you don’t have to be a power puncher to land hard punches from the top.

Throwing punches from the top position is not a science and you don’t need any striking skills to be good at it. Every punch thrown from the top position has enough force to hurt the opponent more greatly than during the standup exchanges.

When on top, MMA fighters also use elbow strikes. They are very powerful and can produce nasty cuts. It’s even more effective than a punch since the top of the elbow is very sharp and thick. If you throw them the right way, their power is equivalent to getting hit by an object.

Muay Thai Kicks Are Also Very Effective

Tall people will always have a reach advantage. But if you are comfortable with kicking, you can use Muay Thai low kicks to neutralize the opponent’s attacks and movement.

When a taller opponent swings at you with a punch, throw a low kick to their lead leg. This can instantly stop their attack, and a couple of hard kicks can temporally immobilize their legs and movement. This is the favorite technique of the former UFC champ, Jose Aldo.

This kick is very powerful, and you can learn how to throw them relatively easily. In some way, it is the same as kicking a soccer ball. Just imagine your target is your opponent’s shin area.

Another kick you can use is the popular “push kick.” Although this kick can’t do much damage, it is one of the best ways you can keep the opponent at distance or counter their punches.

Some people have an easier time learning how to kick and some don’t. It truly depends on how flexible and naturally gifted you are for kicking. But you must know how to execute both push kick and low kick when facing a taller opponent.

Avoid If You Can!

In the end, the best advice we can give you is to avoid the fight at all costs. There’s no shame in walking away from petty fight. The technique that works the best in a street fight is not getting into fighting at all.

But as we know, life is unpredictable and sometimes you will find yourself into a situation where you have to defend yourself. All the techniques above are for self-defense purpose and can get you out of trouble if you apply them correctly.

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