• Increased strength
• More explosive striking, takedowns, and submission attempts
• Injury prevention

However, many times we don’t actually commit to one because either we don’t know how or because we don’t have the time. Remember that something is usually better than nothing so even if you only have time for a good warm up and a couple of exercises (ie. pullups and squats), your effort will pay off over time.

Check out this sample routine that you can use as a template. Feel free to substitute exercises that better suit your goals or simply for more variety.

Always be sure to include a general and specific warm up and ease into things….

Many times circuit training gets a bad rap because it is associated with light resistance and/or is common among beginners. However as MMA enthusiasts or busy people in general, circuit training doesn’t have to be that way. In fact, it’s a more fun way to get great results in less time. Here is a sample workout I did recently. Use this as a template to create your own…

A1 DB High Pull *6
A2 DB Split Jerk *6
A3 DB 1 Am Swing (Feel free to do another variation) *8
Rest 90 seconds between each exercise and perform 3 sets. To really maximize time, perform
B1 Incline DB press *10
B2Chest supported Row *6
B3 Goblet Squat *10
B4 DB Curls *10
B5 Side crunch *10 (each side)
Rest 30 seconds between each exercise and perform 3 sets.