Hey, fighter! Are you looking for the perfect training plan to improve your MMA skills to the next level? Then you've come to the right place! We at Vikingstore are not only your partner for the best supplements and the necessary equipment, but also your motivator on the way to your sporting goals. This plan is designed for all those who are both beginners and advanced in the MMA are. Let's get straight to it!
Training structure
The training plan is divided into two main components: Technique training and strength and endurance training. We recommend training four to six days a week, depending on your current fitness level and your goals.
Day 1: Technical sparring & striking
Warm-up (15 minutes): Jump rope or relaxation exercises
Technique training (45 minutes):
- Boxing (jab, cross, hook)
- Kick techniques (roundhouse, low kick)
- Sparring (30 minutes): Light sparring with a focus on technique
- Cooldown (15 minutes): Stretching and flexibility exercises
Day 2: Strength and endurance training
Warm-up (10 minutes): Mobility exercises
Strength training (30 minutes):
- Deadlift: 4 sets of 6-8 repetitions
- Bench press: 4 sets of 6-8 repetitions
- Pull-ups: 3 sets until fatigue
- Conditioning unit (20 minutes): Interval training (z.B. HIIT on the rowing machine)
- Cooldown (10 minutes): Stretching the muscles
Day 3: Grappling & ground work
Warm-up (15 minutes): Partner exercises for warming up
Ground work (45 minutes):
- Technology drills (z.B. Guard-Pass, Submission-Transitions)
- Sparring (30 minutes): Ground sparring, focus on technique and control
- Cooldown (15 minutes): Mobilisation of the joints and stretching
Day 4: Interval training and mobility
- Warm-up (10 minutes): Dynamic warm-up
- Interval training (20 minutes): Switch between cardio (z.B. Running, cycling) and strength exercises (z.B. Burpees, kettlebell swings)
- Mobility training (20 minutes): Focus on flexibility and mobility in the hips and shoulders
- Cooldown (10 minutes): Relaxation exercises
Day 5: Mix & Sparring
- Warm-up (15 minutes): Jumping rope or light jogging
- Technique mix (30 minutes): Combination of striking and grappling elements
- Sparring (45 minutes): Free sparring (striking + grappling)
- Cooldown (10 minutes): Stretching
Day 6: Active recovery or light training
It is important not to overstrain your body here. You can do some light jogging, swimming or yoga to loosen up your body and improve your flexibility.
Day 7: Rest day
Rest is crucial for your progress. Use this day to regenerate, keep an eye on your nutrition and prepare for your upcoming training sessions.
Nutrition and supplementation
To maximise your training progress, the right diet is crucial. Make sure you eat a protein-rich diet to build and repair muscle. Supplements such as BCAAs, protein powder and omega-3 fatty acids can provide valuable support. Talk to us if you have any questions about choosing the right supplement - we're here to help!
Conclusion
Whether you're just starting out with MMA or have already achieved success, this training plan will give you the structure and motivation you need to achieve your goals. With our wide range of Equipmentand supplements, you'll be well equipped to perform at your best. We at Vikingstore are proud to be your training partner. Let's work on you together and realise your MMA dreams! If you have any questions, don't hesitate to contact us.
Stay hungry, stay strong!
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