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What do you do when you go to they gym? lift a few hand weights, run a little bit on the treadmill? If you want to train hardcore you’ll need to come up with something a little better than that! I recently read about how MMA fighters spend their time in the gym. You have to check this out!

Standard Warm Up = Boring

Forget the treadmill how about starting off your gym session with a intense grappling session. MMA fighters warm up with an intense grappling session. This boosts their heart rate and frees up the joints. I bet it’s way more fun than the treadmill too. Next it’s onto the abs. How about some sit-ups? No, sorry way to boring. Elite fighters fine tune their core with swiss ball rolls. This increases abdominal strength and all the supporting  groups as well. Again, I think it’s much more fun than boring old sit-ups too. Still, in warmup mode the fighters performs what they call medicine-ball skater hops. Basically they hold a 10 to 15 pound ball and jump from side-to-side on one leg. When they land, they lowers into a partial squat. Nasty.

From Warmup To Power UP

Now “warm” the fighters dives into a fully controlled snatch that incorporates almost every muscle in their body. Their legs generate power to help move the weight from lower body to upper body, while their shoulders, back, and arms help them finish the movement. MMA fighters believe that shoulder strength and mobility are important for more than just lifting weights. A favourite technique some of the fighters use is called “scapular wall slides”. This activates and strengthens their lower trapezius, a muscle that helps control your shoulder blade. Chin ups are a staple of most work outs, however, not an elite fighter. This exercise alone is too simple. To make it harder the pros use 60-pound weight between their legs. This both adds resistance and significantly increases the  difficulty of the exercise.

No Slouching Give It Everything

Both physically and mentally these MMA guys are no slouch in the gym. They fight for every rep and ensures that every exercise is as perfect as possible.  Finally, if you think your pushups are hard try plyometric pushups. After you lower your body, explode up and off the ground with both your hands and your feet. Powerful stuff.

Now thats how a champion trains in the gym.

If you want to copy the same style of intense training that the top MMA guys use check out RushFit it’s a training program created by Georges St-Pierre a champion MMA fighter. Checkout this no BS RushFit review to learn more.