MMA is not just only about speed & flexibility, but also strength, endurance and mental toughness. If you lack the strength and power in your upper and lower body, then you’ll be missing a very important piece of the puzzle. Therefore, being a beginner you need to concentrate on improving your strength. If you’ve been doing the same exercise over and over again, step up from them and try the routine given below.
Core Strength
Cross-Body Crunch

Do: 3 sets x 10 repetitions each side
Lie down with your back on the floor and knees bent at 60 degrees. Place your hands behind your head loosely. Now, simultaneously bring your right shoulder and elbow across the body as you bring your left knee towards the left shoulder. Try to reach for the knee with your right elbow, exhale and contract the abs as you perform this movement. Now, go back to the starting position as you inhale and repeat the same movement with your left elbow and the right knee. Continue performing this exercise in an alternating manner.
Do: 3 sets x 10 repetitions
Do you know that plank is also known as the Prone Iso Abs. No? Well, now you do. So, to reap the benefits of this exercise get into a recumbent position on the floor. Support your complete body weight on your forearms and toes alone. Make sure to place those forearms directly below the shoulders. And, keep your body in a straight line from top to bottom. Hold this position for as long as possible. Once you master it, increase the level of difficulty by raising an arm or a leg simultaneously.

Upper Body Strength
Dumbbell Shoulder Press

Do: 3 sets x 6 repetitions
Hold a dumbbell in each hand and sit down on a utility bench that can support your back. On top of your thighs, place the dumbbells upright. Use your thighs to propel the dumbbells to shoulder height one at a time. Make sure to rotate the wrists so the palms face forward. Let this be your starting position. Now, exhale and push the dumbbells until they reach the top. Hold this position for a brief time. To return to the starting position slowly lower the weights down to the floor. And, repeat it again.

Dumbbell Bench Press
Do: 3 sets x 10 repetitions
Begin by lying down on a bench with a dumbbell in each hand placed on top of the thighs and palms facing each other. Now raise the dumbbells with the help of your thighs one at a time to hold them in front of you at the shoulder width. Rotate your wrist forward, so the palms face away from you. Make sure that the upper arm and the forearm create a 90 degree angle while holding the dumbbells and consider this as your starting position. Then use your chest to push the dumbbells up. Hold this position for a second and return to the starting position.

T-Bar Row with Handle
Do: 3 sets x 5 repetitions
Position the bar in a place to keep it from moving. Load it with an appropriate weight onto your end. Now, stand over the bar and position the Double D row handles around the bar next to the collar. Rise to a standing position using your hips and legs. Take a wide stance with your hip, back & the chest up and the arm extended. Let this be your starting position. So, now pull the weight towards your upper abdomen, retracting the shoulder blades and flexing the elbows. Hold this position for a brief time and then return to the starting position.

Lower Body Strength
Barbell Deadlift

Do: 3 sets x 5 repetitions
Begin by placing your feet shoulder width apart, standing at the center of the bar. Bend down at the hip to grip the bar at shoulder width apart. Use your feet to set a grip as you take a big breath in. Lower your hip and flex the knees. Look forward, keep your chest up, back arched and begin to move the weight up pressing the heels into the floor. After the bar crosses the knees, pull your shoulder blades together and aggressively pull the bar back. Now, lower the bar as you bend at the hips, guiding the bar to the floor.

Split Squat with Dumbbells
Do: 3 sets x 12 repetitions each leg
Place yourself in a position with your rear foot elevated and front foot forward. Hold a dumbbell in each hand by your side. By flexing your knees and hip, begin lowering your body down. Make sure to keep the front knee in line with the foot. Maintain a good posture as you perform the exercise. To return to the starting position, at the bottom of the previous movement, drive through the heel to extend the knees and the hip.
Maintaining a good hygiene in MMA workout training is equally important as the strength training itself. Since you’ll be getting in touch with the equipments used by other people as well. Make sure to wash your hands with the best antibacterial bar soap afterwards Or, even better, take a shower with an antibacterial soap to keep away from the skin infections. So, don’t let anything stop you from working harder! Good luck folks!

evieAmanda Dawson is a fitness coach and health writer based in Boston, MA. Her passion is to encourage others to rediscover their lifestyle and get inspired for organic living.