Mixed Martial Arts Training

Radical MMA in NYC provides training classes suitable for students of all levels – perfect whether your goal is fitness and self defense or professional competition.

MMA (Mixed Martial Arts) combines several fighting disciplines such as Muay Thai, boxing and wrestling into one sport that demands high levels of cardiorespiratory endurance and muscular strength.

Strength and Power

Strength is crucial to success as an MMA fighter. All fighters in the upcoming MMA events are strong. Compound exercises involving multiple muscle groups form the cornerstone of any effective strength training program; examples include squats, deadlifts, bench press and pull-ups. Each repetition should be done near maximum capacity with adequate rest time between sessions.

Studies comparing short-term complementary sports-specific resistance training programs (STG) with regular mixed martial arts strength and conditioning programs showed that those following an STG program experienced more significant improvements in endurance, power and speed parameters attributed to superior development of lower body neuromuscular capabilities by the STG program.

Ballistic exercises such as jump squats and box jumps are an effective way to develop explosive power in Mixed Martial Arts athletes. These exercises utilize rapid eccentric (lengthening) contraction of muscles in conjunction with concentric contraction to enhance the stretch-shortening cycle and has been proven to improve activities at the lower end of Force-Velocity curve.


Endurance training in Mixed Martial Arts (MMA) includes high intensity interval training (HIIT), sparring and drills, conditioning drills and conditioning sessions with the aim of increasing muscle buffering capacity, thus decreasing blood acidosis and fatigue – particularly crucial as fighters must perform short bursts of high intensity activity that use both aerobic and anaerobic energy systems simultaneously.

Traditionally, MMA coaches have relied on steady-state aerobic exercise as an endurance training approach; however, recent research indicates this may not be optimal for combat sport athletes as this method only allows limited access to anaerobic and alactic energy systems (Del Vecchio and Franchini, 2013; Chaabene et al., 2016).

HIIT drills can help to effectively develop fighters’ anaerobic and lactic energy systems more quickly than traditional aerobic training can. Many MMA coaches use “shark tank” training methods such as sprints followed by rest periods to simulate short bursts of activity that occur during an MMA fight.


MMA demands the ability to combine multiple skills quickly and fluidly. A fighter must be capable of rapidly switching stance from left- to right-handed as well as punching with either hand while throwing multiple types of kicks from different directions.

Studies have shown that coordination training in MMA can dramatically improve both general movement and reaction times, as its movements include turning, hopping and jumping which require highly coordinated movements from both lateral and transverse areas of coordination.

Coordination training in Mixed Martial Arts can also help develop balance and stability, by training your body how to move in different directions – essential for avoiding injuries. Also, training includes striking and grappling against an opponent which provides ample opportunity for stability drills that help develop balance and coordination.


MMA is one of the most practical fighting styles when it comes to real-life self defense, providing students with techniques designed to teach them how to defend against all ranges and situations. While other martial arts may provide greater self-defence potential, MMA stands out due to its flexibility.

Mma can teach you takedown techniques that can disarm an opponent, such as heel hooking or arm bars, while kicks and elbow strikes taught can be equally as devastating; such as head kicks or knee to the face strikes.

At its core, Mixed Martial Arts training should be enjoyable and stimulating. Young students in particular may become disenchanted with traditional martial arts such as Karate. Therefore, offering programs that combine fun with intensity is important in keeping them engaged with training. This will help keep their interest alive and encourage further participation.

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