Combat Conditioning – Advanced MMA Workout

combat conditioning mma workout

There are a million different ways to train out there. Some are good. Some are bad.

But one of the worst ways to train (in my opinion) is getting stuck doing the same lame, rehashed, boring ‘bodybuilder’ style workouts for months on end.

I don’t know about you but I really get sick of doing the traditional back/bi’s, chest/tri’s, shoulders/abs, legs, split all of the time! Yawn!

That’s why I like to mix things up and do MMA style workouts sometimes instead of traditional bodybuilder workouts.

So I bet you’re probably wondering…but Jamin…do bodybuilding workouts actually work? Relax. Of course they work. In fact, traditional bodybuilding style workouts are VERY effective for building muscle and burning fat…and I do them myself quite often.

The only problem I have with traditional bodybuilding workouts is (1) they get boring, and (2) they aren’t for everyone. I usually only recommend them for high level bodybuilders, fitness competitors, or people who have been training seriously for 5 years or more.

If you’ve been a reader of mine for a while, you’ll probably know that I am a big fan of training like an athlete.

And with the emergence of MMA/UFC as one of the most popular sports in North America, the top MMA fighters in the world are now household names and are considered to be some of the most elite athletes on the planet.

Their workouts are tough, and everybody knows it.

So if MMA fighters and athletes are are some of the biggest, baddest, most cut, and most jacked dudes in the world…why not copy their plan and train like them? Duh, right??

Now I’m not saying you have to train for 4-6 hours per day like GSP or Tito Ortiz…all I’m saying is that by incorporating some MMA style workouts into your training routine…it could help take your physique to levels that you never thought possible.

Plus, incorporating MMA workouts into your training split every once in a while will help eliminate the boredom that often comes with doing traditional bodybuilding style workouts all of the time…especially if you’re not a pro bodybuilder and have no desire to be…

Wait for it…wait for it…YAWN! πŸ˜€

So why are MMA style workouts so effective?


You simply can’t get a better aerobic + anaerobic conditioning workout than MMA style training anywhere.


You’ll build strength, endurance, and power…boost muscle growth…improve your six pack abs, and build up phenomenal conditioning.

I’ve been training MMA for about 10 years now and it’s one of the best things that’s ever happened to me. Not only has it helped me improve my physique and overall conditioning but it also helped save my life.

I know there is a ton of confusion out there about what’s the best way to train, blah blah blah, but here’s how I see it:Β  If you want to be considered a TRUE athlete, you’re going to have to do more than just sit there looking ripped. Your muscles need to serve a purpose! Can you run fast? Can you climb? Can you swim? Can you defend yourself if your life was on the line?

Seriously, what good does looking ripped do you if you’re being attacked by a bear…or worse…if some psycho is trying to assault one of your loved ones? (Cheat sheet: no good at all!) πŸ˜€

On a side note: There is nothing more impressive in ANY GYM than seeing someone kick a heavy bag with good form and great power. It turns just about every head in the entire building each and every time. The loud WHAP is simply impossible to ignore!

Anyways, you’ll find one of my favorite MMA workouts posted below. It’s a variation of one of the workouts you can find in my Free Combat Conditioning MMA Workout Manual.

Master this advanced workout and perhaps you’ll be “The Badass” of your gym someday!


MMA WORKOUT DISCLAIMER: This is an advanced workout. Try at your own risk.

Round #1. Plate Complex (Using a 45 pound plate)
Shoulder circles above your head :30 seconds each way
Bent over rows :30 seconds
Overhead squat :30 seconds
Plate to chest squat :30 seconds
Plate push :30 seconds
Heavy Bag kicks :30 seconds
Rest for 60 seconds & repeat.

Round #2.
Heavy bag burpees :30 seconds
Burpee pull-ups :30 seconds
2 handed overhead kettlebell slam :30 seconds
Handstand pushups :30 seconds
Heavy Bag strikes: 30 seconds
Rest for 60 seconds & repeat.

Round #3.
Bear crawl w/5 lb dumbbells in hands :30 seconds
Backwards bear crawl w/5 lb dumbbells in hands :30 seconds
Bear crawl with push-up every 5 steps : 30 seconds
Backwards bear crawl with push-up every 5 steps : 30 seconds
Rest for 60 seconds & repeat.

Round #4.
Lateral Shuffle :30 each way
Tornado ball :60
Tornado push-ups 5
Single hand kettlebell slam 8 each arm
Scorpions 4 each side
Rest for 60 seconds & repeat.

Round #5
Speed Rope :60
Shadow boxing 3:00 minutes (then :60 second rest)
Heavy Bag upper body strikes 3:00 minutes (then :60 second rest)
Heavy Bag kicks & knees both sides 3:00 minutes (then :60 second rest)

Round #6 Cool Down
Walk for 10-15 minutes on the treadmill at a slow pace.

Rinse & Repeat another day πŸ˜€

I hope you enjoyed the workout. Don’t forget to download my Free Combat Conditioning Workout Manual off of my Facebook page which has weekly MMA style workouts just like this one you can try out.

If you have questions, please drop them in a comment below. Thanks for reading!

Jamin Thompson
Over the past 10 years, Jamin Thompson – actor, sport & fitness model, and former world ranked tennis player – has appeared in or on publications such as Men’s Fitness, Muscle & Fitness,; as well as worked as a sponsored athlete for and/or been featured in commercials and print ads for Nike, Reebok, ESPN, Wilson Sporting Goods, Powertec Fitness, Gifted Nutrition and more. Using his real world, in the trenches experience, writes to help others dominate in the gym, on the field, and in life. His book, The 6 Pack Secret, has been sold in over 50 countries and has helped thousands of folks from all walks of life get cut and jacked the healthy way.
Jamin Thompson


🎬πŸŽ₯πŸ’ͺ🏽 Super Natural / Actor / Creator
Ayyyyyeee that's me α•¦πŸ˜†α•€ (and yes I do all 5 of these regularly, you guys. Add them in if you're not already doing t… - 5 hours ago
Jamin Thompson
Jamin Thompson
Come see my world. Follow me on Instagram at @JaminThompson

7 Responses to Combat Conditioning – Advanced MMA Workout

  1. Carlos October 11, 2011 at 6:03 am #

    This looks like an awesome workout man. Thanks for posting, I’ll have to give it a go tomorrow.

  2. @perfectbodyrx January 29, 2013 at 6:39 pm #

    Advanced MMA Workout

  3. @jaminthompson January 30, 2013 at 6:16 pm #

    If you think you can handle it, try this Advanced MMA Workout sometime this week (Lemme know if you survive

  4. @cstrathmeyer January 30, 2013 at 6:51 pm #

    @SuperStrathBro @pppageturner Dare you to try @jaminthompson’s MMA workout

  5. @jaminthompson January 30, 2013 at 9:24 pm #

    Thx for sharing Cori πŸ™‚ RT @cstrathmeyer: @SuperStrathBro @pppageturner Dare you to try @jaminthompson’s MMA workout

  6. Joshwa Frey January 31, 2013 at 2:40 am #

    Reading this is inspiring and confusing. So many of these excercises I’ve never even heard of… I think this is one for youtube. πŸ˜€

    • Jamin Thompson June 8, 2013 at 5:46 pm #

      I will keep that in mind Joshwa…lol. I’ll try to create some video workouts like this soon.

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