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Goodbye boxing, and so long wrestling, because MMA is the official king of combat sports. The likes of Conor McGregor and Brock Lesner draw millions of people (and dollars) every time they step into the ring. And because of this, every average Joe is now trying to channel their inner Bruce Lee or Ninja Turtle by taking mixed martial arts classes so that they can kick some ass – should a traffic altercation ever get out of hand or someone cuts them off in line at the grocery store, of course. So are you ready? Do you have what it takes should things go from 0 to 100 real quick, and get very real? If not, then perhaps it’s time you try the official workout of many a real MMA fighter – that is, if you dare…
The first exercise is to grab a dumbbell (1-5 pounds), one in each hand, get into a boxing stance, and start throwing straight punches for 60 seconds. Rest for one minute, then repeat 3-5 times. By punching with weights in your hand, you’ll greatly increase arm and shoulder strength, which will come in very handy when you want to end a real fight in just one punch.
For this one you’ll need a very heavy punching bag so you can repeatedly throw low leg kicks. The trick here is to rotate your hips as much as possible when kicking, as that’s where the power really comes from. Kick for 30 seconds, rest for one minute, then repeat using the other leg. 3-5 sets ought to do it.
Did you know that 90% of fights end up on the ground? This becomes obvious when you watch enough UFC. But the ground is no place you want to be, especially on the street. So getting up in a hurry is paramount to your survival. So to train for this, do 60 seconds of burpees, rest for a minute, then repeat 3-5 times. It’s definitely a killer, but better than being killed, right?
What good is knowing how to fight when you don’t have enough stamina to throw more than a couple of punches? You’ll need to up your cardio, and the best way to do this is the old fashion way of jumping rope. Skip for a full minute on your toes, staying as light as possible.
Now we’re getting to the end of the workout, and, where the saying “No pain no gain” has never been truer, because you’re gonna go back to the bag and let all hell break loose as you throw as many kicks and punches as you can at it for a full 60 seconds. Then you’re done. Oh, but before you go, you’re gonna want to make sure you’ve got the right equipment. So here’s a couple of suggestion to help you get the most out of your workout…
Reyes are the best boxing gloves made in Mexico. And believe me when I tell you, Mexicans make a mean glove as fighting is what they’re known for. Reyes Velcro sparring gloves: $180
When it comes to withstanding a real ass kicking, none takes a licking and keep on swinging than Blitz Training Bags. Blitz heavy boxing trainer bag: $245
Storm fight shorts by Phantom Athletics are super light and extremely flexible thanks to their tear resistant elastic fibers. They’re the perfect shorts for throwing kicks and grappling. Phantom Athletics Storm fight shorts: $42
One of the best speed ropes you can buy are by a company called No-Label. They’ve got aluminum handles and steel wiring, which essentially makes them indestructible. No-Label Pro-Series speed rope: $30