Plyometrics for MMA 2022 (.pdf included)

Last updated – 31st December, 2021

MMA Plyometric Workout

Plyometrics are arguably the best way to build explosive power – Olympic Lifts being the other way. Both develop ‘the rate of force’ by targeting Type IIb, fast twitch muscle fibres in a specific way.

Often touted as the missing link between resistance exercise and sprinting, plyometrics can make a huge difference to your MMA & BJJ performance.

Plyometrics are incredible for improving your conditioning & functional fitness, but they’re also incredible for getting injured. Start off with 2 or 3 sets at the end of a conditioning session before building up to 8+ sets.

Personally I do 4 or 5 sets per week of plyometrics and that’s it. If longevity is a concern, play it safe with plyo’s.

Plyometrics are awesome but don’t overdo them or you will get injured!

MMA Plyometric Workout

  • Rotational Depth Jumps 2 x 10
  • Medicine Ball Throw into Press up 2 x 8
plyometric MMA exercise
A Bouncier Medicine Ball Works Better
  • Jumping Lunges (AKA Parachutes) 2 x 12
  • Box Drill – 10 ‘hops’ x 2
  • Judo Roll with Tuck Jump 2 x 6
  • Sprawl Burpee with Tuck Jump 2 x 10
  • BOSU (Or medicine Ball) Side to Side Plyo Press Ups – 12 x 2
BOSU Plyometric Press ups
BOSU Plyometric Press ups

Complex Training

Combining resistance exercise with plyometrics, is another great way to incorporate plyometrics into your training.

Personally, I don’t like long, specifically plyometric workouts. Short, intense workouts are better, so that you keep targeting explosive power and fast twitch muscle fibres.

You can mix things up a bit with complex training. The idea is that by doing a small amount of ‘standard’ resistance exercises before your plyometrics, you warm up both the nervous system and the specific muscles.

Example Complex Training Workout

  • Front Squats 2 sets x 10 reps
  • Tuck Jumps – 2 sets of 6 reps
  • Barbell Bench Press – 2 sets of 8 reps
  • Plyometric Press Ups – 2 x 5 reps
  • Hanging Leg Raises 2 x 10 reps
  • Medicine Ball Slams 2 x 10 reps

Here is an academic paper about complex training

Add On Technique

My personal way of tackling strength & conditioning.

Let’s say you are a professional MMA fighter. You train 7 times per week already – MMA, Muay Thai, Judo, Wrestling & BJJ sessions all have to fit into your weekly schedule.

Do you really want to be doing another 3 sessions of S & C in the gym?

From personal experience, I’d say no, definitely not.

Instead, I’d suggest adding plyometric exercises before or after (or even during) your MMA sessions, and then getting more rest the next day, instead of heading to the gym at 6am for an S & C session.

For example, let’s say your working Muay Thai and on the pads.

Do 8 tuck jumps after the first 2 rounds on the pads. Then 6 plyometric press ups at the end of the second 2 rounds.

Don’t Over-train!

Download the Plyometric Workout .pdf here

See my MMA Recovery article here! (It’s v good)