Some Conditioning Work for MMA

Here is what the lads did today. Quite a small session with only 5 in attendance but everyone knows by now that they’re usually the best ones. The gym was set out into a 5 station circuit, of which one was a mini circuit in itself. The time was 5 minutes divided into 1 minute intervals. So for example the first circuit looked like this:
1. Pull Ups
2. Back raises
3. Plate shifting
4. Push ups
5. Mini circuit.

Now I didn’t really give a damn about 1-4, I knew the lads would be saving themselves to some degree for the mini-circuit, the real concern here was the speed at which they completed the circuit. My guesstimation was that each time around should take about 20 seconds, or 3 in a minute. I was proven right as mostly the guys either got the 3 circuits in or just about missed out on getting 3 in. It was 4 punches on the floor bag, run to the med ball, 4 air squats, run for a touch to the next marker, bear crawl to a touch on the next marker and then back in.

The second time out we changed the exercises up slightly, but kept the time the same. Once again I was proven to be a genius as it still took about 20 seconds per run. We switched it up to a knee ride and punch for 4 switches, a run out for a touch, back for a touch and then 4 sit-thrus, bear crawl to a touch and then run back in.