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Most Effective Training For Mixed Martial Arts and Likelihood Of Injuries Due to Overtraining

One of the fastest-growing sports in the world is Mixed Martial Arts or MMA. If you want some real action then you need to become an MMA fan right away. MMA presents itself as 

“The most exciting combat sport in the world”

Image By Esther Lin for

The UFC is the ruling promoter of the MMA. About the MMA training and fighting style, it combines almost every fighting style in the world including Brazilian Jiu-Jitsu, kickboxing, boxing, Muay Thai, Wrestling, Taekwondo, and Karate.

If you are interested in becoming an MMA fighter then you need to choose which fighting style you are going to equip for yourself.


Usually, Muay Thai, Brazilian Jiu-Jitsu, and Taekwondo and their Combo are preferred by MMA/UFC fighters. But whether you’re doing any of them your diet and training should be effective. The most effective training for Mixed Martial Arts is Metabolic Conditioning.

Metabolic Conditioning is the Most Effective Training for Mixed Martial Arts

Metabolic Conditioning or MetCon is a workout that increases the efficiency of the body. Metabolic is from the word metabolism which means the conversion of food and drinks you consume into energy. The phrase “metabolic conditioning” itself means effective conditioning.

In the Current Sports Medicine Reports, 2011 it is as “exercises that impose a moderate to high demand on the cardiovascular system and energy metabolism of the active muscle fibers to meet with the muscles’ repeated high energy requirement.”

Metabolic Conditioning Exercises for Effective Training

If we talk about the exercises we can say that the Metabolic Conditioning workout is a combination of strength and cardio exercises. Not actually slow like the cardio but something really efficient.

Here are some common exercises involved in Metabolic Conditioning. For Beginners as well as Professionals.

BOX JUMPS: Box jumps focus on all the muscles of the lower part of your body which includes the hamstrings, glutes, calves, and quadriceps, all of which work together to increase strength and power.

DIAMOND PUSH-UPS: The diamond push-up is an excellent exercise to build overall strength, especially chest and triceps. Unlike other triceps exercises, diamond push-ups do not require any equipment and can be done anywhere

REVERSE GRIP CHIN-UP: The exercise to build muscles like the latissimus dorsi and Biceps which extend the shoulder and flex the elbow. It’s a kind of pull-up where the motion range is determined in relation to the individual’s chin.

ROPE JUMP: It involves swinging a rope around your body and then jumping over it. It’s best to start with a good posture, focusing on shoulders back and shoulders down, chest upwards, eyes looking straight ahead.

JUMP SQUATS: They are a type of intense exercise that targets quads, hamstrings, and glutes along with the abs of the lower back. Also, they make a fantastic exercise for your lower body, increase the strength of the hips and thighs.

DUMBBELL BURPEES: Dumbbell burpees will increase your strength and coordination in other compound exercises such as good mornings. When done properly it is an excellent cardio workout to incorporate into your daily fitness routine.

KB SWINGS: Kettlebell Swings is a cardiovascular as well as a strength exercise. It involves moving a bell from your knees to anywhere above the shoulder. Has a lot of benefits like muscular growth, fat loss, and balance.

AIR SQUATS:  Air Squats or Bodyweight Squats have no use of extra weight. They work your Quadriceps, hamstrings, glutes and provide better balance. Air Squats is usually viewed as a beginner’s move.

Overtraining Injuries

It is a champion’s move to train yourself regularly and have a proper training schedule. But what would happen if we push our body too far in training. Yes, we are increasing the risk of injury. According to Legal Match Article

“Every day, there are more than 10,000 people treated in emergency rooms across the country for injuries stemming from sports, recreation, and exercise”

Many athletes believe that more training equals greater outcomes. They are more likely to exercise or lift heavier weights and train as frequently as they can. This is a huge mistake. Instead of being more efficient, they get exhausted or even suffer injuries.

How to know if you’re exceeding the limits? Signs of Overtraining.

And if you already have an injury this 1 minute highlighted read may help you fighterpreneur/after-injury

Avoiding the overtraining injuries and for progressive training you have to stay balanced and to keep the discipline. The importance of discipline in MMA (Video).

Here are some overtraining injuries.

Muscle soreness

After you have done your exercise, you will feel light pain in your used muscles, which is normal but when you start seeing an abnormal muscle growth or sourness, you need to check with your doctor and change your exercise as it is a sign of overtraining injury.

If you’re unsure of your muscle pain this highlighted 1 minute read may help you “ Muscle pain differentiation “

Muscle soreness occurs when you lift much heavyweight, improper position or push your body over the limits and try to overtrain yourself.

Lack of Energy & Change of Behaviour

According to healthline

“Overtraining can affect your stress hormone levels, which can cause depression, mental fog, and mood changes. You may also experience restlessness and a lack of concentration or enthusiasm.”

Whether you are training in your gym or you are running out up to 5km. You need to focus on your energy level, if you will release more energy then you are consuming, it can be fatal. It will automatically effect your behavior by feeling stress and headache.

Here is a healthy diet plan to prevent injuries and even for quick healing “Healthy diet for MMA

Shin splints

Shin splints is a very common injury due to overtraining or putting your leg in non-common position. This injury occurs when the bones and muscles of the leg’s lower part pull out and get irritated. 

When you will not give this injury time to heal, the shin splints can get even worse and cause severe pain.

By Fighterpreneur

Whether you are rookie or you are a professional MMA fighter, you need to follow the cautions to prevent the injuries and stay safe.

Over-training is not going to give you result so quickly but it will increase the risks of fatal injuries.