{"id":838,"date":"2013-11-20T13:06:34","date_gmt":"2013-11-20T13:06:34","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=838"},"modified":"2026-07-31T14:54:33","modified_gmt":"2026-07-31T14:54:33","slug":"los-10-mejores-ejercicios-para-mma","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/los-10-mejores-ejercicios-para-mma\/","title":{"rendered":"Top 10 Exercises for MMA [2026]"},"content":{"rendered":"<h2><\/h2>\n<p>Top 10 Exercises for MMA [2026]<\/h2>\n<p>This is my best go at creating a top 10 MMA Exercises but remember that <strong>everyone is different<\/strong> and your strength and conditioning should be secondary to actual MMA Training. <\/p>\n<p>Don&#8217;t kill yourself doing strength exercises and then be useless in MMA classes. I used to warm up and do 2\/3 sets before an MMA class, e.g. warm up, 2 sets of chin ups or front squats&#8230;then do an MMA class. This helped me to recover instead of doing another S &amp; C session in the morning.<\/p>\n<p>MMA &#8216;strength&#8217; in my eyes, is all about explosive hips. strong grips, a powerful neck, great balance and core strength. Oh, rotational strength too &#8211; and the ability to &#8220;displace&#8221; your hips &#8211; not sure if that is the correct term &#8211; but for your hips to turn before the rest of your upper body to give you a whipping motion.At the same time strength training should develop and not hinder agility, flexibility and endurance.<\/p>\n<p>Remember &#8211;<br \/>\n<span style=\"color:#ff0000\">The best way to get strong (and fit) for MMA, is to &#8216;do&#8217; MMA and to replicate the movements in your training.<\/span><\/p>\n<p>Aim to use exercises to build the following:<\/p>\n<ul>\n<li>Core Strength &amp; Balance<\/li>\n<li>Grip Strength<\/li>\n<li>Neck strength &#8211; makes it harder for you to be moved around<\/li>\n<li>Explosive Power &#8211; hip extension &#038; rotation<\/li>\n<li>Relevant Whole-Body Movements (not bodybuilding movements)<\/li>\n<\/ul>\n<p>You should also consider building a base of strength and strength-endurance before looking to do explosive power exercises, especially Olympic Lifts.<\/p>\n<p>Remember to think about &#8216;Return on Investment&#8217; and &#8216;Risk to Reward Ratio&#8217; of exercises.<\/p>\n<p>In other words, minimise the risk of injury during conditioning sessions, whilst optimising your progression.<br \/>\nFor example &#8211; I choose not to do Snatches &amp; Olympic Ring exercises, as I feel the risk of injury outweighs the potential benefits for MMA (my friend dislocated his elbow doing snatches, the same friend tore his pec doing muscle ups)<\/p>\n<h2><span style=\"color:#000000\"><strong>1. Power Cleans (or a variation of)<\/strong><\/span><\/h2>\n<p><strong>Explosive hip extension<\/strong> (standing up\/thrusting your hips forward from a squatted down position) is an extremely important movement in most sports.<br \/>\nIn MMA it will help with your bridging, your thai kicks and knees and your general explosive power.<br \/>\nHere&#8217;s me attempting a power clean. \u00a0Don&#8217;t copy it. \u00a0I need to drive my hips through more and get my elbows higher<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/FFN00wefve8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>At the start of doing &#8216;Power Shrugs&#8217;. \u00a0Pick up the bar, as you would with a deadlift, then shrug the bar up and jump up at the same time. Like this, but I would do it more explosively, and with less weight:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/PNblslozVjQ?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=37&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Obviously, if you leave the floor as you jump, it will have some impact on your back and knees when you land, so don&#8217;t over do it.<br \/>\nFrom Power Shrugs, you could then move onto &#8220;High Pulls&#8221;.<br \/>\nKeep your elbows out, deadlift the bar from the floor (with a symmetrical grip though, both palms facing you), drive your hips through and pull the bar up to your chin.<br \/>\nBe careful if you have any shoulder problems.<\/p>\n<p><span style=\"color:#ff0000\">Warning &#8211; with almost every Olympic Lift there is a high chance of injury when you start off.<\/span><br \/>\nI would advise paying an Olympic Lifting coach to tutor you.<br \/>\nI rate Olympic lifts as the best style of exercise for building explosive power, however, they also carry a risk of injury and tax the central nervous system.<\/p>\n<p>Ensure you have adequate time to recover from an Olympic Lifting session.<br \/>\nBe especially careful when performing the snatch exercise.<\/p>\n<h2><strong><span style=\"color:#000000\">2. Neck strength &#8211; Use a band or an iron neck machine<\/span><\/strong><\/h2>\n<p>I wouldn&#8217;t recommend doing neck bridges, you&#8217;ll knacker the discs in your neck.<\/p>\n<p>Instead start with &#8216;manual resistance&#8217; &#8211; use your hand or hands ro resist your neck when very slowly nodding, shaking or sode to side moving your head, and then lateral side to sode movements.<\/p>\n<p>Neck strength is vital in grappling. You have to be able to maintain posture when someone grabs your head or neck, in a clinch, or when they are trying to &#8216;break you down&#8217; from guard.<br \/>\n<span style=\"color:#000000\">Neck bridges are often used by wrestlers, but many believe this exercise is really bad for the discs in your spine.<\/span><br \/>\nI do them anyway, but alternatively, you could use a medicine ball to do exercises, or get your training partner to grab you in a thai-clinch and drill extending your neck back up to a full standing position, after he\/she has pulled your head down.<\/p>\n<p>Isometric neck exercises are a good compromise for those concerned (rightly so) about injuries to the discs in the neck.<br \/>\nJust use your hands to resist, placing them on your forehead as you try to flex your neck forwards (nod forwards). (but not actually moving as isometric exercises are static).<br \/>\nThen put your hands behind your head as you resist backwards movement.<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.bodybuilding.com\/exercises\/exerciseImages\/sequences\/27\/Male\/m\/27_2.jpg\" \/><br \/>\n<em><a href=\"http:\/\/www.bodybuilding.com\" rel=\"nofollow\">http:\/\/www.bodybuilding.com<\/a><\/em><\/p>\n<p>Then resist as you turn your head side to side.<br \/>\nRemember to stretch your neck afterwards<\/p>\n<h2><strong>3. Clinch Pull ups (or pull downs)<\/strong><\/h2>\n<p>Do a chin up, utilising the hand over hand Thai clinch\u00a0plum\/grip.<br \/>\nYou may need to use some kind of sling to do this. Check out 4mins 30 secs on this video:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/AICkyS_mKGg?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><br \/>\nOther people use a kettlebell, suspended by a piece of climbing rope<br \/>\nI sometimes wrap a very thick and taught &#8216;strength band&#8217; around a chin up bar, and pull the band down to my chest and hold it there for 10 secs, before extending my arms and pulling it back down.<\/p>\n<h2><strong>4. Rope Climbs\u00a0<\/strong><\/h2>\n<p>Grip strength has to be the most important and functional type of strength there is.<br \/>\nTraining grip strength can also cause a few different overuse injuries, so make sure you stretch and rotate exercises.<br \/>\nTry rope climbing, with your legs, then without. Here is my training partner Lee, expertly using his legs to climb a rope:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/2AyiiE5UF-M?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>You can also do chin ups with a rope or even a gi.<\/p>\n<p>Take care of your hands \u00a0where possible though. \u00a0Stretch them, massage them etc. \u00a0You don&#8217;t want arthritis in them when you 40&#8230;<\/p>\n<h2><strong>5. Push Press<\/strong><\/h2>\n<p><strong><br \/>\n<\/strong>This can be done with a barbell, a kettlebell, or even dumbells, it doesn&#8217;t make a huge difference.<br \/>\nThe barbell is arguably the most effective for power development, but I find it also places the most strain on my (already knackered) shoulders.<\/p>\n<p>Drive from the legs, through the core and then continue the momentum as you push the bar upwards.<br \/>\nTechnique<span style=\"text-decoration:underline\"> is really important with this Olympic Lift too.<\/span><\/p>\n<h2><strong>6. Medicine Ball Shot Put (&#038; Rotational throws)<\/strong><\/h2>\n<p>Any variation of a medicine ball shot-put or chest-pass is good.<br \/>\nI imagine &#8216;2 points of power&#8217; when executing the movements.<br \/>\nFor example, if I&#8217;m doing a chest pass with the medicine ball. \u00a0I&#8217;ll use maximum power right at the start of the movement, then, again, I&#8217;ll &#8216;push through&#8217; right at the end.<br \/>\nThe &#8216;2nd point of power&#8217; is definitely the most important. I use this concept when I punch, and for most exercises and movements.<br \/>\nFor example, a chest-to-chest sweep from guard. \u00a0I&#8217;ll drive from the floor, and then drive my hips through at the top of the movement, when I&#8217;ve made contact with my opponent\/partner.<\/p>\n<h2><\/h2>\n<h2><strong>7. Sledgehammer or Medicine Ball Slams<\/strong><\/h2>\n<p>Old school, but awesome.<br \/>\nI like to do this with one hand, the immediately throw 5 or 6 overhand right\/lefts on the bag.<br \/>\nGreat for power development from the core.<br \/>\nBe careful though, as with any explosive exercise, make sure you are warm, and make sure it doesn&#8217;t slip out of your hands, or that you end up hitting your feet!<\/p>\n<p>You can do the traditional overhead swings:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/9lAh3zlLQhY?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>You can also hold the sledgehammer so that it&#8217;s upside down, and hit the tyre so that it&#8217;s to your side &#8211; so you are doing a twisting, oblique exercise.<\/p>\n<h2><\/h2>\n<h2><strong>8. Single Leg squats<\/strong><\/h2>\n<p>Any squat is pretty awesome, but single leg squats, with dumbbells or kettlebells are awesome for flexibility, stabilisation etc.<br \/>\nAlso, squats and variations of squats, tend to be more functional, because we tend to use one leg a lot of the time. \u00a0e.g. when jumping some people jump of one leg.<br \/>\n<a title=\"article\" href=\"http:\/\/www.poliquingroup.com\/ArticlesMultimedia\/Articles\/Article\/866\/Ten_Tips_to_Help_You_Increase_Your_Vertical_Jump.aspx\" target=\"_blank\" rel=\"noopener\">This article<\/a> by Charles himself, also suggests that <span style=\"text-decoration:underline\">&#8216;unilateral&#8217; plyometrics<\/span> may be the way forward<\/p>\n<h2><strong>9. Overhead squats<\/strong><\/h2>\n<p>Awesome for core strength, flexibility and shoulder stability.<br \/>\nI find these really difficult to do, as my calves are so tight.<br \/>\nIf you find yourself in the same position as me, try foam rolling your calves before each set, and do some dynamic stretching of your calves too.<br \/>\nBe careful with the knees, don&#8217;t push them forwards too much. Ideally get a (good) fitness instructor to show you the proper form, and\/or film yourself for feedback.<br \/>\nFront squats are awesome for flexibility and core strength too. \u00a0Normal squats, of course are mega awesome as well.<\/p>\n<h2><strong>10. Guillotine hammer curls or band &#8216;curls&#8217;<\/strong><\/h2>\n<p>1 exercise I made up. \u00a0Practice your &#8216;squeeze&#8217; by standing on a strength band, placing your hands together as if your doing a choke, and pulling them upwards and squeezing them like a choke.<br \/>\nHere&#8217;s a rather friend, demonstrating it rather badly. \u00a0It&#8217;s better to put both feet on the band to make it more difficult.<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/aUzp28UBi-s?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Some extras:<\/p>\n<h2><strong>11. Plyometrics &#8211; depth jumps<\/strong><\/h2>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/egnoXByP6ck?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=60&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Awesome for power development.<br \/>\nNot so awesome for the knees etc. so as with most plyometric exercises, I&#8217;d advise to use them sparingly<\/p>\n<p>Nick Curson is big into plyometrics on unstable surfaces like stability balls, BOSUs and air discs.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/uhuJ6MFhs_g?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=71&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<h2><strong><br \/>\n12.\u00a0Stability Ball Bridges &amp; Curls<\/strong><\/h2>\n<p>With a stability ball, try planks, planks into press ups, press ups, etc.<br \/>\nOn a bosu try throwing knees, drill blocking a low thai kick<br \/>\nAlso, if your gym has Olympic rings, get going on those too.<\/p>\n<p>Whenever possible sit, stand or workout on an unstable surface.<\/p>\n<p>As a standard part of your warm up, I would advise doing:<br \/>\n&#8211; Stability ball press ups<br \/>\n&#8211; BOSU squats<br \/>\n&#8211; Stability ball hamstring curls<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/bdGWKKEt2FI?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=10&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<h2><strong>13. Single Leg Romanian Deadlift<\/strong><\/h2>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/WAMBVWe65Qo?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><br \/>\nNormal deadlifts are awesome too.<br \/>\nFor wrestling and defending takedowns, I feel it is important to strengthen the &#8216;kicking back&#8217; movement of a sprawl.<br \/>\nThere also help with the movement of an uchi mata throw in judo.<br \/>\nDo this with bands, dumbbells (trapped between your legs) and &#8216;manual resistance&#8217; &#8211; e.g. get your training partner to pick up your leg as if he\/she&#8217;s going for a single leg takedown, and get him\/her to resist as you try and kick your leg back and plant your foot back on the floor.<\/p>\n<h3><strong>Example MMA Strength Training Programme \/ workout<\/strong><\/h3>\n<p>General Base of Strength<\/p>\n<p><strong><span style=\"text-decoration:underline\"><span style=\"color:#ff0000;text-decoration:underline\">Day 1<\/span><\/span><\/strong><br \/>\n<span style=\"text-decoration:underline\">warm up<\/span> with something functional<br \/>\n&#8211; e.g. pummelling, drilling a technique with a partner, shadow boxing, skipping, shrimping, forward rolls, sit throughs<\/p>\n<p>Foam roll the muscles you are about to use plus anything tight or knotted<\/p>\n<p>Do some dynamic stretching &#8211; e.g. leg swings, sumo squats<\/p>\n<p>&#8211; <span style=\"text-decoration:underline\">Barbell Bench Press<\/span> x 3 sets x 6 reps.<br \/>\nFinal 2 sets are supersetted with <span style=\"text-decoration:underline\">medicine ball chest pass<\/span> x 6 reps<\/p>\n<p>&#8211; R<span style=\"text-decoration:underline\">ope climbs<\/span> or thai clinch chin ups x 2 sets<\/p>\n<p>&#8211; <span style=\"text-decoration:underline\">Front Squats<\/span> x 3 sets of 12 reps<\/p>\n<p>&#8211; D<span style=\"text-decoration:underline\">epth jumps<\/span> x 2 sets x 6 reps<\/p>\n<p>&#8211; <span style=\"text-decoration:underline\">Stability ball plank to press up<\/span> x 2 sets x max reps<\/p>\n<p>&#8211; <span style=\"text-decoration:underline\">Dumbbell push press<\/span> x 3 x 6 reps<\/p>\n<p>&#8211; <span style=\"text-decoration:underline\">Hammer &#8216;swings&#8217;<\/span> on the tyre x 2 sets of 12 reps (alternate right to left arm on each rep)<\/p>\n<p>&#8211; Foam roll again and stretch &#8211; lower back, hip flexors and chest should be stretch after every workout (and every day IMO)<\/p>\n<p><span style=\"text-decoration:underline\"><strong><span style=\"color:#ff0000;text-decoration:underline\">Day 2<\/span><\/strong><\/span><\/p>\n<p>warm up\u00a0with something functional<br \/>\n&#8211; e.g. pummelling, drilling a technique with a partner, shadow boxing, skipping, shrimping, forward rolls, sit throughs<\/p>\n<p>Foam roll the muscles you are about to use plus anything tight or knotted<br \/>\nDo some dynamic stretching &#8211; e.g. leg swings, sumo squats<\/p>\n<p>&#8211; <span style=\"text-decoration:underline\">Barbell Bent Over Row<\/span> x 2 sets x 6 reps<\/p>\n<p>&#8211; <span style=\"text-decoration:underline\">Olympic Ring Row<\/span> (put your feet up on something, hold a ring with one hand and pull yourself up) x 2 sets 12 reps<\/p>\n<p>&#8211; <span style=\"text-decoration:underline\">Power Shrugs<\/span> x 3 sets x 4 reps<\/p>\n<p>&#8211; <span style=\"text-decoration:underline\">Power Cleans<\/span> x 3 sets of 2 reps<\/p>\n<p>&#8211; <span style=\"text-decoration:underline\">Single leg squats<\/span> or <span style=\"text-decoration:underline\">Bulgarian split squats x 2 sets x 12 reps<\/span><\/p>\n<p>&#8211; <span style=\"text-decoration:underline\">Kettle Bell bicep curls<\/span> x 2 sets of 12 reps<\/p>\n<p>&#8211; <span style=\"text-decoration:underline\">Reverse Hyperextension<\/span> x 2 sets x 12 reps<br \/>\nball reverse hyperextension &#8211;<\/p>\n<p>&#8211; Foam roll again and stretch &#8211; lower back, hip flexors and chest should be stretch after every workout (and every day IMO)<\/p>\n<h3><strong>Routine 2 routine \/workout<br \/>\n<\/strong><\/h3>\n<p><b>Day 1<\/b><\/p>\n<p>Deadlifts x 5 sets of 3-6 reps<\/p>\n<p>Barbell Bench Press x 2 sets of 6 reps<\/p>\n<p>Plyometric Press Ups x 3 sets of 6 reps<\/p>\n<p>Cable Punches \/ Band Punches (cross) x 2 sets of 12 reps on each arm<\/p>\n<p>Cable Punches \/ Band Punches (Hooks) x 2 sets of 12 reps on each arm<\/p>\n<p>Multidirectional\u00a0lunges x 2 sets of 6 reps on each leg<\/p>\n<p>Depth Jumps x 3 sets of 6 reps<\/p>\n<p><b>Day 3<\/b><\/p>\n<p>Rope Climbs x 2 sets of maximum &#8211; climb up and down (start on your bum and only go halfway up) until your grip fails<\/p>\n<p>Negative Chin Ups x 3 sets of 10 reps<\/p>\n<p>Bulgarian Split Squats x 3 sets of 8-12 reps on each leg<\/p>\n<p>Negative Barbell Bicep Curls x 2 sets of 8 \u2013 10 reps<\/p>\n<p>Band Guillotine Curls or Dumbbell curls &#8211; 10 reps on each arm. Hold for 30 seconds at the top of the movement.<\/p>\n<p><b>Day 5<\/b><\/p>\n<p>One arm Dumbbell Push Press \/ Kettlebell Press x 3 sets of 10 reps on each arm<\/p>\n<p>Barbell Front Squats x 4 sets of 8-12 reps<\/p>\n<p>Stability Ball Reverse Hyper Extension x 2 sets of 10 reps<\/p>\n<p>Stability Ball Hamstring Curl x 2 sets of 10 reps<\/p>\n<p>Sprints &#8211; 4 x 30 second sprints<\/p>\n<h2><strong>Closing Thoughts<\/strong><\/h2>\n<p>Please consider this:<br \/>\nIf you are not at an elite level, and injury prevention &amp; longevity are your goals, consider avoiding too many functional exercises.<\/p>\n<p>Sounds crazy?<\/p>\n<p>Perhaps, but now I&#8217;m in my mid 30s, I actively avoid doing any grip strengthening work for example.<\/p>\n<p>This is because, if I use my grip extensively when training in a gi, the last thing I want to do is burn out my grip and overtrain by doing gi chin ups etc.<\/p>\n<p>In fact, I&#8217;ll look to do work on wrist extension, to prevent any imbalances.<\/p>\n<p>I don&#8217;t want to overtrain my shoulders or place too much impact &#8216;through&#8217; my back either, so I\u00a0will generally avoid plyometrics.<\/p>\n<p>Balance is key &#8211; vary training to avoid imbalances, and train intense for some periods, but less so for others.<\/p>\n<h3 style=\"text-align:center\"><strong>Balance periods of explosive work &amp; training, with yoga, pilates and low impact work. You must periodise your training or you&#8217;ll burn out<\/strong><\/h3>\n<p>See also how to <a href=\"http:\/\/blackbeltwhitehat.com\/mma\/nutrition\/ultimate-mma-recovery-protocol\/\">enhance recovery<\/a><\/p>\n<p><small><a href=\"http:\/\/startingstrength.com\/article\/the-power-clean\" target=\"_blank\" rel=\"noopener\">Image ref<\/a><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7159\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/los-10-mejores-ejercicios-para-mma\/top_10mma_exercises\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?fit=1068%2C2721&amp;ssl=1\" data-orig-size=\"1068,2721\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Top_10MMA_Exercises\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?fit=402%2C1024&amp;ssl=1\" class=\"alignnone size-full wp-image-7159\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=1068%2C2721&#038;ssl=1\" alt=\"Top 10 MMA Exercises\" width=\"1068\" height=\"2721\" \/><\/small><\/p>\n<p><a href=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6702\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/04\/09\/la-experiencia-de-joe-rogan-con-alex-jones\/fblikepls-3\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/04\/fblikepls1.png?fit=1260%2C679&amp;ssl=1\" data-orig-size=\"1260,679\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"FBLikePls\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/04\/fblikepls1.png?fit=1024%2C552&amp;ssl=1\" class=\"alignnone size-full wp-image-6702\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/04\/fblikepls1.png?resize=1260%2C679&#038;ssl=1\" alt=\"FBLikePls\" width=\"1260\" height=\"679\" \/><\/a><\/p>\n<p>[office src=&#8221;<a href=\"https:\/\/onedrive.live.com\/embed?cid=BA34D5F19BBD6C68&#038;resid=BA34D5F19BBD6C68%21182&#038;authkey=ACfRay1GnLJRImY&#038;em=2&#038;wdStartOn=1&#8243;%5D\" rel=\"nofollow\">https:\/\/onedrive.live.com\/embed?cid=BA34D5F19BBD6C68&#038;resid=BA34D5F19BBD6C68%21182&#038;authkey=ACfRay1GnLJRImY&#038;em=2&#038;wdStartOn=1&#8243;%5D<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Top 10 Exercises for MMA [2026] This is my best go at creating a top 10 MMA Exercises but remember that everyone is different and your strength and conditioning should be secondary to actual MMA Training. Don&#8217;t kill yourself doing strength exercises and then be useless in MMA classes. I used to warm up and [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":502,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-838","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Top 10 Exercises for MMA [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/los-10-mejores-ejercicios-para-mma\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Top 10 Exercises for MMA [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Top 10 Exercises for MMA [2026] This is my best go at creating a top 10 MMA Exercises but remember that everyone is different and your strength and conditioning should be secondary to actual MMA Training. 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I used to warm up and [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/los-10-mejores-ejercicios-para-mma\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:modified_time\" content=\"2026-07-31T14:54:33+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.bodybuilding.com\/exercises\/exerciseImages\/sequences\/27\/Male\/m\/27_2.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data1\" content=\"12 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Top 10 Exercises for MMA [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/los-10-mejores-ejercicios-para-mma\/","og_locale":"es_ES","og_type":"article","og_title":"Top 10 Exercises for MMA [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Top 10 Exercises for MMA [2026] This is my best go at creating a top 10 MMA Exercises but remember that everyone is different and your strength and conditioning should be secondary to actual MMA Training. 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Para ponerse en forma y ser fuerte para MMA, necesitas realizar y replicar movimientos espec\u00edficos de MMA. En mi opini\u00f3n, todos los programas de fuerza y acondicionamiento que\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":3822,"url":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/programas-de-acondicionamiento-de-fuerza-para-mma\/","url_meta":{"origin":838,"position":1},"title":"Programas de fortalecimiento y acondicionamiento de MMA","author":"Dave","date":"marzo 4, 2016","format":false,"excerpt":"El entrenamiento de fuerza y acondicionamiento f\u00edsico es vital en las MMA. Muchas peleas y competiciones se ganan y se pierden no en la jaula, sino en las semanas y meses previos a la competici\u00f3n: en el gimnasio y durante los entrenamientos. Dado que las habilidades suelen ser similares, el factor decisivo a menudo se puede atribuir a\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":70,"url":"https:\/\/blackbeltwhitehat.com\/es\/","url_meta":{"origin":838,"position":2},"title":"Hogar","author":"Dave","date":"diciembre 14, 2012","format":false,"excerpt":"Welcome to my Fitness Blog & MMA Blog.\u00a0It's basically a mash-up of all things I'm interested in. I am a former MMA fighter and kickboxer. I have a first class Degree in Sport Science from Loughborough University and a Master's degree in Exercise & Nutrition. 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