Welcome to the MMA Conditioning section of The Alex Pereira Workout. These drills enhance core strength, reflexes, and explosive movement to develop fight endurance and knockout potential.
Table of Contents
MMA Fight Conditioning
This system builds strength, speed, and endurance for combat sports, focusing on explosive strikes, rapid movement, and fight-specific conditioning.
Breakdown:
📌 Fight Conditioning 1 (Reflex & Agility) → Reaction training, movement drills, speed work.
📌 Fight Conditioning 2 (Core & Explosiveness) → Core strength, balance, endurance, and striking power.
📌 Fight Conditioning 3 (Plyometrics & Explosive Movement) → Jump-based drills, explosive force, and rotational power.
MMA Conditioning 1: (Reflex, Agility & Flexibility)
Workout Structure
- (30–40 min total time).
- Reflex & Reaction Drills: Performed for time (to build reaction consistency).
- Agility & Movement Drills: Shorter max-effort bursts (so speed & control stay high).
- Flexibility & Mobility Drills: Done for controlled reps (avoiding passive stretching).
1. Reflex & Reaction
(Timed, 3–5 Rounds Each)
⏱ 30–45 sec per drill, 15–20 sec rest (enough recovery to maintain explosiveness).
- Tennis Ball Catching Drills: One partner holds two tennis balls (one in each hand) and throws either ball to either side at any time; the other must react quickly to catch and return it. (Trains unpredictable reaction speed and hand-eye coordination.)
- Lateral Shuffle Taps: One partner shuffles side to side rapidly, tapping the floor to signal direction changes; the other mirrors instantly. (Trains reflexes and defensive adjustments.)
- Reflex Drill (partner holds two tennis balls. They will either throw the ball to their partner or drop it. If they drop one = burpees, if they throw = catch) (Combines decision-making & explosive movement.)
- Ball Punch Outs: Bounce a tennis ball forcefully to shoulder height, throw punches immediately, then catch the ball mid-motion. Start with single shots, progress to combinations. (Trains reaction speed and hand speed.)
💡 Rest 1 min, then repeat for 3–5 rounds.
2. Agility & Dynamic Movement
(Max Effort, 3–4 Sets Each)
💥 8–12 reps per side, rest 30 sec between drills
- MMA Kick Throughs (Core-driven explosive mobility, improves scramble speed.)
- MMA Upkicks (Dynamic hip flexor & core activation for striking off the ground.)
- Duck Walks (Develops low-range balance & wrestling leg endurance.)
💡 Rest 60 sec, then repeat for 3–4 rounds.
3. Flexibility & Mobility
(Controlled, 2–3 Sets Each)
🎯 8–10 reps (per side for squats and kicks), focusing on range of motion.
- Judo Push-Ups: Builds upper body strength and core stability for grappling transitions.
- Cossack Squats (Develops lateral mobility & single-leg strength for evasive movement.)
- Scorpion Kicks (Opens up the lower back & hips for striking fluidity.)
💡 Rest 45 sec, repeat for 3–4 rounds.
MMA Conditioning 2: Core & Explosiveness
Workout Structure
This section is focused on core strength, rotational power, and endurance, the programming will be a mix of:
- Explosive power drills – Performed in short, high-intensity bursts (to mimic fight power output).
- Core endurance exercises – Timed holds and sustained reps (to build fight-specific midsection durability).
- Rotational & striking endurance work – High-rep, controlled movements to simulate sustained fight pace.
1. Explosive Power
(Max Effort, 3–5 Rounds)
💥 8–12 reps per exercise, 1 minute for mountain climbers, 30–45 sec rest between rounds.
Reverse lunges (with Med Ball) (Mimics weight shifts in striking & takedown defense.)
Dynamic Push-Ups: Explosive push-ups with a clap or launch off the ground for upper-body power.
Oblique Mountain Climbers: Drive knees to opposite elbows in a plank; builds core rotation and endurance. (Trains explosive core power for striking and grappling.)
💡 Rest 1 min, then repeat for 3–5 rounds.
2. Core Endurance & Stability
(Timed Holds, 3–4 Rounds)
⏱ 40–60 sec per exercise, minimal rest (10–15 sec between movements)
Swiss ball hip raises (Develops glute & core control for takedown defense.
Swiss ball rollouts (Anti-extension core training, prevents energy leaks in striking.)
KB Bent Press: Lean to the side, press the kettlebell overhead, and reach for the floor. (Trains core rotation, shoulder stability, and hip mobility.)
💡 Rest 30 sec, repeat for 3–4 rounds.
3. Rotational Power & Striking Endurance
(High Reps, 3–4 Rounds)
💥 12–20 reps per exercise, 30–45 sec rest between rounds
Hanging knee raises (Targets lower abs for core control in kicks & sprawls.)
Russian Twists (with Med Ball) (Explosive rotational power for striking & grappling.)
Fast punching (cables) (Develops muscular endurance in shoulders & core for extended striking exchanges.)
- Battlerope waves and slams (Conditioning & core endurance under fatigue.)
💡 Rest 45 sec, repeat for 3–4 rounds.
Culture and Tradition
For Alex Pereira, fighting is not just about winning—it’s about honouring his culture and heritage. His use of traditional face paint and entrance music is a tribute to his indigenous roots and serves as a way to carry his ancestral spirit into the octagon. This connection to his culture is more than symbolic; it’s a source of strength and focus that reminds Pereira of his identity and the warrior traditions that inspire him. By embracing his roots so openly, Pereira demonstrates that fighting is not just a sport—it’s a way to keep his culture alive.
MMA Conditioning 3: Plyometrics & Explosive Movement
Workout Structure
This section is focused on core strength, rotational power, and endurance, the programming will be a mix of:
1. Lower-Body Explosive Power
(Max Effort, 3–5 Rounds)
💥 8–12 reps per exercise, 30–45 sec rest between rounds
Box jumps (landing on one leg) (Single-leg power, balance, & knee drive for kicks & takedown defense.)
Lateral jumps (Quick directional explosiveness for evasive footwork.)
High-knees over obstacles (Hip flexor power & knee strike development.)
Power squat jumps (Full-body explosiveness for general fight movement.)
💡 Rest 1 min, repeat for 3–5 rounds.
2. Evasive & Reactive Footwork
(Speed Focus, 3–4 Rounds)
💥 8–12 reps per side (or 30 sec bursts), 30 sec rest between drills
180 Jumps: Explosive jump with a 180-degree turn; builds rotational power and reactive movement.
Single leg bounds, lateral jumps, broad jumps, vertical jumps (Diverse footwork control.)
Depth Drop to Broad Jump (Teaches reactive force absorption before explosive movement.)
Lateral Depth Jumps (Develops side-step explosiveness for dodging attacks.)
💡 Rest 45 sec, repeat for 3–4 rounds.
3. Med Ball Explosive Power
(Fight-Specific Energy Transfer, 3–4 Rounds)
💥 10–12 reps per exercise, 30–45 sec rest between sets
Med Ball Rotational Slams (Trains rotational power for strikes.)
Single Arm Med Ball Chest Pass (Mimics single-arm explosive punches.)
Med Ball Overhead Toss & Sprint (Develops power transfer from legs to upper body.)
💡 Rest 1 min, repeat for 3–4 rounds.
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Warning!
Please be aware that I am not a professional fighter or instructor. This MMA workout is intended for fun and general fitness, not expert training. Prioritize safety by using proper techniques and gear. Practice moves cautiously and avoid excessive force, especially with throws and striking. If you’re looking for more intense training, consider seeking guidance from a professional MMA gym. Remember, this workout carries inherent risks, and you assume responsibility for any potential injuries.
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