Sandbag Training for MMA

The sport of mixed martial arts (MMA) is the fastest rising sport in the modern world. Compared to other sports like boxing, or even team sports such as basketball and football, MMA has been recognized as a sanctioned combat sport for mainstream acceptance since its inception of the Unified Rules of Mixed Martial Arts in 2000. But way before the introduction of MMA to American sports viewers, the industry has experienced numerous trials and errors since the establishment of the Ultimate Fighting Championship (UFC) in 1993, until the officials have mutually agreed to create a set of rules to make MMA more accepted in today’s era. Even up to this point, the UFC has played as host of elite mixed martial artists all over the world as the pioneer of MMA organizations.

To become a successful mixed martial artist, these professional fighters not only need technical skills for striking and grappling that they’ve been practicing for years. Gone are the days when the little man can beat the bigger man by technique alone. And that’s why weight classes were introduced, to give the smaller fighters a fair chance against fellow competitors with the same skill set and stature. Nowadays, training camps have incorporated strength and conditioning programs for all their fighters, to gain as much physical advantages to their opponents as possible.

Mixed martial artists possess all aspects of physical fitness and athleticism, namely strength, speed, stamina, power, quickness, endurance, agility, balance, flexibility and coordination. Coaches realize the importance of physical fitness in their fighters’ abilities. In fact, no matter how skilled you are, all your techniques are thrown out of the window once you gas out, couldn’t catch a quicker foe, or couldn’t out-grapple the stronger grappler with equal fighting knowledge.

Sandbag Training Routine

One of the best ways to improve your fitness level inside the cage or ring is by training for MMA strength and conditioning. One of the best MMA strength and conditioning workouts is by doing Sandbag Training.

Sandbag Training is a form of functional training that simulates movements inside an MMA cage or ring, and translates this type of training to your body so you would get used to it once fight time comes. With Sandbag Training, you develop a better grip on wrestling and submissions when the fight hits the ground, improve your legs and core which makes you harder to take down, and muscular endurance that you anticipate in a grinding pace. Sandbags are also great in replicating a human body’s “deadweight”, which becomes unstable due to its center of gravity changing from one position to another when lifted.

The Sandbag Training for MMA consists of a three day split that can be used for the next six weeks of training. Include this routine to your MMA training to develop all facets of athleticism and physical fitness to your body.

Please see the details below (MMA training not yet included):

Day 1:

• Sandbag Lifts (2 x 10 reps)
• Dumbbell Lunges (2 x 10 reps)
• Sandbag Side Toss (2 x 10 reps)
• 100-meter Sprints with Sandbag on shoulders (5 times)
• 2 mile outdoor run

Day 2:

• Sandbag Squats (2 x 10 reps)
• Sandbag Cleans (2 x 10 reps)
• Sandbag Deadlifts (2 x 10 reps)
• Overhead Sandbag Press (2 x 10 reps)

2 mile outdoor run

Day 3:

• Burpees with Medicine Ball (2 x 10 reps)
• Pull-ups (2 x 10 reps)
• 100-meter Sprints (5 times)
• Push-ups (2 x 10 reps)

2 mile outdoor run