Mixed Martial Arts

OVERVIEW: 

The MMA (Mixed Martial Arts) workout is a total body workout that is meant to strengthen the body and the mind.  

COURSE SAFETY:

Several steps will be taken to reduce the risk of injury during this workout.

1.The workout will happen on gym mats.

2.The clients will be wearing mouthpieces and protective gear (sparring gloves)

3. All equipment being used is designed for that particular exercise reducing risk of personal injury (see notes below).

4. All exercises will be lead and supervised by professional MMA trainers.

5.Those with knee injuries will have modifications made to the workout. 

6.Those with ankle injuries will have modifications made to the workout.

PART 1: Jump Rope (2 x 3 minutes)

The clients jump rope for 3 minutes.  Following a 1-minute break, they jump rope for an additional 3 minutes. 

Safety Notes:

1.This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 2: Light Stretching (5 minutes)

After warming up their muscles, the clients stretch for 5 minutes to prepare their body for their upcoming exercises.  

PART 3: Partner Pummeling (3 x 3 minutes)

Pummeling drills are a beneficial exercise used to warm-up and loosen the body before a hard workout.  The pummeling entails one person using grips and holds to move their partner around the mat and knock them off balance. 

Safety Notes:

1.The clients will be working with trainers during this exercise and all will be supervised with safety being of utmost importance. 

2.No client will be put in a situation that risks personal injury.  

PART 4: Sprawl Drills (3 x 15 reps)

The sprawl drills are used to teach quick movement and agility.  The clients start with bent knees and drop to the ground in a sprawled position then back to standing position as quickly as possible.  (There is no leg lift)

Safety Notes:

1.This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 5: Partner body-lock and carry (4 x 20 yards)

This exercise is an MMA exercise that teaches the clients how to perform a body lock and maneuver the partner. One person uses a hold to grasp the other and physically move them a distance.

Safety Notes:

1.This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 6: Heavy Bag Control and Striking (3 x 3 minutes)

The clients learn how to handle and strike a heavy boxing punching bag.  They strike, tackle and use the bag to push against during their workout.  Additionally, the bag is on the ground and clients straddle the bag and punch.  They also mount the bag and knee and push it.  

PART 7: Punching, Kneeing and Kicking (3 x 3 minutes)

The clients will learn punching, kneeing and kicking moves.  

Safety Notes:

1.This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 8: Jack-knife Sit-ups  (2 x 15 reps)

In the jack-knife sit-up, clients are on the ground on their back with arms straight behind their heads.  Clients bring their upper body up while also bringing their knees up to their chest and their hands reaching forward to knees. 

Safety Notes:

1.This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 9: Bear Crawl (3x30 seconds)

On hands and knees, clients crawl with their body off the ground.  Their arms and legs push them forward.   

PART 10: Back Bridge (3 x 30 seconds)

The clients lay on their back with knees bent and push up with their hips as far as they can.  They hold this position for 30 seconds.  

Safety Notes:

1.This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 11: Cool Down Walk/Stretch (10 minutes)

The cool down period is for the clients to cool their muscles slowly and stretch the muscles they used during the exercises.