Maximize Your MMA Workouts at Home: Tips and Techniques

February 1, 2023
From: Spartacus
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The electrifying world of Mixed Martial Arts (MMA), where warriors put their strength, speed, endurance, and technique to the ultimate test! Whether you’re a novice or a battle-hardened fighter, there’s one thing you must always remember: a well-rounded training routine is the key to triumphing in the ring.

With the right combination of bodyweight exercises, resistance training, cardio, and MMA-specific drills, you can transform your living room into a top-notch training facility.

The best part? You don’t need an expensive gym membership or fancy equipment to achieve your fitness goals. And with the tips and techniques we have for you, you’ll be well on your way to becoming a true MMA warrior!

So, are you ready to unleash the beast within and conquer the world of MMA from the comfort of your own home? 

Warm-Up Exercises

Let’s start with some warm-up exercises. Warming up is crucial for MMA fighters as it helps prepare your body for the physical demands of training and reduces the risk of injury.

First up, we have jumping jacks. Start with a set of 10-15 to get your heart rate up and warm up your muscles. Pretend you’re a jumping jack in a box, and jump to the beat of the music!


Next, we have squats. Stand with your feet shoulder-width apart and lower your body down into a squat position. Repeat 10-15 times. Imagine you’re sitting down in a chair, and then standing up again. Don’t forget to engage your core!


Moving on to lunges. Step forward with one foot and lower your body until your back knee is close to the ground. Repeat 10-15 times on each leg. Think of yourself as a ninja, ready to strike at any moment!


And last but not least, push-ups. Start with a set of 10-15 to warm up your chest, triceps, and shoulders. Pretend you’re a superhero, getting ready to save the day!


Strength Training

Now that you’re warmed up and ready to go, let’s talk about strength training. Building strength in your upper and lower body will help you generate more power in your strikes and grappling techniques

First up, squats. As mentioned earlier, squats are a great exercise for building strength in your legs and lower body. You can increase the difficulty by adding weights or using a resistance band. 

Next, push-ups. Push-ups are a classic bodyweight exercise that works your chest, triceps, and shoulders. You can modify the difficulty by doing them on your knees or elevating your feet on a bench. 

If you have a pull-up bar at home, pull-ups are a great exercise for building strength in your back and arms.


And last but not least, the plank. The plank is an isometric exercise that works your core and helps improve stability. Hold the plank position for 30-60 seconds and repeat 2-3 times. 


If you’re ready to pump up those muscles, don’t forget about the power of resistance bands and weights! These bad boys can really help you build some serious strength. But don’t go for weights that are so heavy you’ll end up looking like the HULK – aim for a weight that’s challenging but won’t make you compromise on proper form!

Cardiovascular Training

If you’re looking to boost your endurance and stamina for your MMA fights, then cardio exercises should be on your daily workout menu! Let’s explore some fun and sweat-inducing cardio exercises that can be done at home, shall we?

First up, we have burpees! Start in a standing position, then lower your body down into a squat, kick your feet back into a push-up position, do a push-up, and then jump back up to a standing position. Repeat this ten to fifteen times, and you’ll feel like a total champ.


Next, let’s tackle mountain climbers! Start in a push-up position and alternate bringing your knees towards your chest as quickly as possible. Remember to keep those abs engaged and repeat for thirty to sixty seconds. 


Jump rope is also an awesome cardio exercise that can help improve coordination, footwork, and endurance. Start with a few minutes and gradually increase the duration as you get in better shape. You can also challenge yourself by trying different jump rope styles and techniques. Double , anyone?


Last but not least, we have high knees! Stand in place and bring one knee up towards your chest, then switch to the other knee. This exercise will work your core, glutes, and leg muscles, while keeping your heart rate up. Repeat for thirty to sixty seconds, and you’ll be feeling the burn!


When it comes to cardio exercises, the key is to push yourself and keep a consistent routine. So, grab a bottle of water, put on some upbeat music, and get ready to sweat and have fun!

MMA-Specific Drills

Are you ready to level up your MMA skills and technique? Here are some drills that you can do from the comfort of your own home to help you dominate in the ring:

  • Shadowboxing: Imagine you’re in a real fight and practise your punches, kicks, and other moves in front of a mirror. Focus on your technique and footwork to make sure you’re moving smoothly and efficiently.
  • Heavy bag work: If you have a heavy bag, take your striking game to the next level by hitting it with a variety of punches, kicks, and knee strikes. Pay attention to your power, speed, and accuracy as you make contact with the bag.
  • Grappling drills: Use a grappling dummy or partner to practise your grappling techniques, including submissions, escapes, and transitions. Work on your technique and timing to improve your overall grappling game.
  • Footwork drills: Good footwork is key for any MMA fighter. Practise moving forward, backward, and side-to-side with quick, agile movements to help you avoid your opponent’s attacks and set up your own offence.

With these drills in your arsenal, you’ll be well on your way to improving your MMA skills and technique. So get moving and get ready to dominate in the ring!

Equipment Needed for MMA Workouts at Home

Who needs a crowded gym when you can create your own kickass home gym? You don’t need much space or equipment to get a killer workout. Here are some pieces of equipment that will take your home gym to the next level:

Resistance bands

Who says you need bulky weights to build muscle? Resistance bands are the perfect solution for anyone looking to add resistance to their workouts without taking up too much space. These versatile bands can be used for a variety of exercises, including bodyweight workouts, resistance training, and stretching.

Dumbbells or kettlebells

If you want to take your strength training up a notch, dumbbells or kettlebells are the perfect addition to your home gym. These compact weights can be used for a variety of exercises, including squats, lunges, and presses. They are perfect for building muscle, increasing strength, and improving your overall fitness level.

Pull-up bar

Want to build upper body strength like a boss? A pull-up bar is a must-have for any home gym. It’s an excellent tool for building your back, arms, and shoulders, and improving your grip strength. It’s also a great way to challenge yourself and take your workouts to the next level.

Heavy bag

If you’re an MMA fighter or just looking to improve your striking skills, a heavy bag is an essential piece of equipment. It’s the perfect tool for building power, endurance, and improving your technique. 

Grappling dummy

If you’re serious about improving your grappling techniques, a grappling dummy is a game-changer. This versatile tool is perfect for practising submissions, transitions, and improving your ground game. It’s the ultimate partner for anyone looking to take their grappling skills to the next level.

Stretching and Recovery

Stretching and recovery may not be as flashy as throwing a knockout punch, but it’s crucial for any MMA fighter who wants to stay on top of their game. Let’s dive into some tips that can help you recover faster and avoid injuries.

First things first, warming up is crucial before any workout. Take a few minutes to do some dynamic stretches and get your blood pumping. This will help you avoid straining a cold muscle and keep you performing at your best.

Once you’ve finished your workout, don’t forget to stretch. Take some time to work on your flexibility and release any muscle tension. This will reduce muscle soreness, prevent injury, and improve your overall range of motion.

If you really want to step up your recovery game, try using a foam roller. This handy tool can help relieve muscle tightness, increase circulation, and speed up your recovery time. It may be painful at first, but trust us, your body will thank you later.

And while we’re on the topic of taking care of your body, don’t forget to get enough sleep. It’s during sleep that your body repairs and recovers, so aim for at least 7-9 hours of shut-eye each night. Plus, you’ll feel more alert and focused during training sessions.

Don’t forget to hydrate. Water is essential for recovery and overall health, so drink up before, during, and after your workouts. And if you want to switch things up, try coconut water or a sports drink for an extra electrolyte boost.

Maximising MMA workouts at home can be a challenge, especially if you’re used to training in a gym with access to all the equipment. However, with the right mindset and tools, you can create a workout plan that challenges you and helps you improve your skills. That’s where Spartacus comes in – an MMA promotion that offers a one-stop-shop for MMA enthusiasts.

If you’re looking to improve your MMA workouts at home, you can download the Spartacus app and stream live events, watch workout videos, and tutorials by top MMA fighters. What’s more, Spartacus offers 1-on-1 interviews with their MMA fighters, where they share their workout routines and tips on how to improve your training at home. These interviews provide valuable insights into the training methods of top athletes and can inspire you to push harder in your workouts.

If you’re looking for some inspiration for your next workout, Spartacus also streams some of the best MMA events that have happened in the past, so you can relive some of the most intense and thrilling fights. Make sure to follow Spartacus on social media to stay up-to-date on the latest MMA news, workouts, and events.


MMA training at home can be an incredibly versatile and exciting way to reach your fitness goals while having fun. You don’t need to be at a gym to become a better fighter! With the right combination of exercises and equipment, you can build strength, improve your cardiovascular fitness, and work on your MMA-specific techniques, all from the comfort of your own home.

One of the best things about training at home is that you have the freedom to customise your workouts to your liking. You can start with a dynamic warm-up that gets your heart rate up and prepares your muscles for action. So whether you’re a beginner or an experienced fighter, there’s no reason you can’t take your MMA training to the next level from the comfort of your own home. With the right equipment, techniques, and mindset, you can become a better fighter and achieve your fitness goals.


What are the best warm-up exercises for MMA training at home?

Jumping jacks to get that heart rate up, squats for leg activation, lunges to get those legs ready for action, and push-ups to warm up your upper body. Think of yourself as a superhero, prepping to take on the world!

How can I build strength for MMA without going to the gym?

With classics like squats and push-ups, you can’t go wrong. Throw in some pull-ups if you’ve got a bar, and use resistance bands to up the ante. Picture yourself transforming into a mighty warrior, right in your own living room!

What cardio exercises are beneficial for MMA training?

Burpees to feel like a champ, mountain climbers to work those abs, and high knees to really get that heart pounding. And don’t forget the good old jump rope for improving footwork and endurance. Imagine you’re training in a Rocky montage!

Can I do MMA-specific drills at home? What are they?

You bet! Shadowboxing in front of a mirror, heavy bag work for striking, grappling drills using a dummy or a willing partner, and footwork drills for agility. Think of your home as your personal dojo.

What equipment do I need for a home MMA workout?

A set of resistance bands, dumbbells or kettlebells for strength training, a pull-up bar, and if you’re really committed, a heavy bag and grappling dummy. Picture your living room transforming into a badass training camp!

How do I improve my MMA striking skills at home?

Heavy bag work is your best friend here. Focus on a variety of punches, kicks, and knee strikes. Imagine you’re unleashing your inner warrior with every strike!

Are resistance bands effective for MMA training?

Absolutely! These versatile bad boys can help with strength building and even provide resistance for certain MMA drills. Think of them as your stretchy sidekicks for at-home training!

How important is recovery in MMA training at home?

Vital! Stretching, foam rolling, and getting enough sleep are non-negotiables. Picture yourself as an athlete in maintenance mode, ensuring you’re always fight-ready!

How can I improve my MMA grappling techniques at home?

If you’ve got a grappling dummy or a partner, you’re set. Work on submissions, escapes, and transitions. Imagine you’re in the ring, every move bringing you closer to victory!

How much sleep should I get for optimal MMA training?

Ah, sleep—the unsung hero of any rigorous training regimen! For optimal MMA training, aim for a rock-solid 7 to 9 hours of shuteye per night. This isn’t just regular sleep; think of it as deep, restorative “warrior rest” that’ll help your muscles recover and your mind stay sharp. So tuck yourself in and dream of victories to come!

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