Top 10 Bodyweight Exercises for MMA, Wrestling & Boxing!

Bodyweight Training for Fighters - 10 Must-do Exercises for Peak Performance! Here are ten of the best bodyweight exercises to improve your athletic performance for fighting!

The Kick-sit, also known as the Sit-out, is a great exercise to boost rotational core strength. It will also improve your agility, muscular endurance and cardio.

Push-ups are great exercise for upper body strength and muscular endurance for combat sports. Once you have mastered the conventional Push-up, you can try out other variations like the Plyo Push-up which will improve your better hand speed and punching power.

The Skater Jump will boost your lateral explosiveness. This will improve your ability to cut angles in striking, score and avoid takedowns in wrestling and pass the guard in grappling. If the exercise is too advanced, you can regress to Curtsy Lunges.

The Pike Push-up is basically an upside down overhead press that targets your shoulders with your own bodyweight. The exercise is beginner-friendly as you can adjust the resistance on the go.

The Plyometric Lunge will improve your unilateral power, targeting each side of your lower body individually. The exercise also improves your coordination, proprioception, balance and footwork. Beginner-friendly alternatives are the Split Squat or the Reverse Lunge.

The Glute Bridge Hold is an isometric lower body and core exercise that trains the co-contraction of the glutes and core for better muscular endurance. Try the Single-leg Hold or March for a more challenging variation. It translates extremely well into grappling.

The Kick-through boosts your core strength and muscular endurance through core flexion and extension. The movement pattern resembles the Technical Stand-up in martial arts. The exercise improves your agility and your ability to scramble as well as your cardio.

The Bear Crawl is an amazing dynamic bodyweight exercise to improve your core stability, muscular endurance and coordination. It can be performed in forward motion, stationary or in reverse.

The Tuck Jump boosts your vertical lower body power. This will help with your wrestling and scrambling as well as your footwork and punching power. Try the Kneeling Jump to Tuck Jump for an extra challenge. Alternatively, you can also perform the Broad Jump or The Squat Jump as a beginner-friendly regression.

The Pull-up is a powerful bodyweight movement to improve the back, bicep and grip strength. Try to eliminate momentum from the exercise and perform strict Pull-ups. Try the L-sit Pull-up for an extra challenge. Regress to the assisted resistance band Pull-up or controlled eccentrics as a beginner.

[Trivi_Senpai]

Please, new video with the best elastics bands workout for wrestling & MMA!

[blindcarboncopy_x_x]

Thanks. your video really helped me out ❤

[anarchyxskamfull]

i was a fitness dude. Now i started kickobxing are these enough or should i still do compund lifts(squat bench eyc) for strength 1x week

[johnsmith-tqzn]

"Plyometric push up will improve your hand speed and punching power."
And destroy your wrists if you do it on a hard surface. You should've added that.

[skitmakercraig]

How many sets and reps? and how much rest time between sets?