MMA - Grappling Circut Training by Michael Hill


For all you MMA fighters and Fans out there, we all know this Saturday night Nov,15,2008 the biggest fight in UFC history is going down!!!
Randy "the natural" Couture VS Brock Lesnar.

As a personal trainer I have tried many different workouts and workout routines for months, As an all around athlete and now fighter I cant begin to explain or even have the words to explain what kind of training fighters go through. I THINK FIGHTERS ARE THE BEST TRAINED AND MOST CONDITIONED ATHLETES ON THE PLANET TODAY!

So heres a grappling circuit training guide that my man Randy Couture does.

REMEMBER: Choose a weight you can work with to get all your reps in. You do not drop your bar at anytime until the end of the SET!

  1. Bentover Row - *Remember on this exercise to Keep your back flat
  2. Upright Row - *Make sure to use a close griop and pull the bar right up and under your chin
  3. Military Press - *Works your whole shoulder region(very important as your shoulders are a big part of grappling and punching)
  4. GoodMornings - *DANGEROUS! make sure to keep a flat back,come down SLOW.
  5. Split Squats (left and Right 8 reps each side) - *keep your head up and your chest out
  6. Squat and Push Press -* MOST DIFFICULT but remeber not to use your arms to push EXPLODE and use your hips!
  7. Straight Legged Deadlift -*Only go as far down as your lower back lets you, keep a straight back once you start to round STOP!.
    • 6 Sets
    • 60 Second Rest between sets

Remember, DON'T DROP THAT BAR till your DONE

Michael Hill is the owner of Elemental Conditioning & trains vigorously as an MMA athlete.
You can contact him by e-mail at: or checkout his Facebook page here:

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nice guide bro!!!!!!!!!!!!

dylan's picture

nice guide bro!!!!!!!!!!!! that hayn

thanks bro! wait till i make

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thanks bro!
wait till i make the movie bro!

I agree! They have to be

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I agree! They have to be ready for anything! I'm impressed how they train their abs to take punches. It's got me intrigued now.

Watch these great videos of figher Koki Kameda train his abs

A guy in my class has trained his abs to take punches since he was 15 and is now 21. His abs are rock hard. I thought he was nuts to do this then someone sent me the videos above. So now I'm intrigued.

I finished up 300 roman chair situps and now am inspired to do another 100. I made an improvise situp bench that Dylan would be proud of! I put a chair sidewise to my dorm dresser. I opened the bottom shelf enough to hook my feet under and sat on the chair sidewise. This became a nice make shift roman chair situp bench. I've been doing these each night before bed.


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How often would you do this?

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How often would you do this? Should you do any other workouts with this?

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