Welcome to the MMA Drills section of The Alex Pereira Workout. This circuit focuses on striking accuracy, clinch control, and takedown defense to mirror Pereira’s dominant stand-up style.
Table of Contents
MMA Drills
These sessions focus on striking, grappling, defence, and fight-specific conditioning. Expect striking combinations with punches, kicks, and elbows, alongside grappling movements like takedowns and clinch work. Conditioning circuits incorporate functional exercises like tire flips and sprawls to build explosive power and endurance. Over 5 weeks, these drills will sharpen your technique, boost your cardio, and prepare you for the physical demands of MMA.
Warm up
Do 3 x 1-minute rounds of the following:
- Jumping jacks
- Reverse lunges
- Ice skaters
- Burpees
- Inchworms
- Duck Walks
- Run-on the spot with punches
MMA Basics
MMA Drills Circuit 1
Station 1:
For time.
- Jump rope x 2 minutes
- Double-unders x 1 minute.
- Shadowboxing x 1 minute.
- Sprawls x 1 minute.
Station 2:
Undertake the following combination for 3 minute round.
Combination: Jab – Rear Cross – Lead Hook – Rear Uppercut – Rear Low Kick – Overhand Right.
Station 3:
Undertake the following combination for 3 minute round.
Combination: Body Hook – Head Hook – Rear Cross – Lead Hook – Slip Right, – Right Uppercut Counter.
Station 4:
Undertake the following combination for 3 minute round.
Combination: Teep Kick – Jab – Cross – Jab – Cross – Flying Knee.
Station 5:
Undertake the following combination for 3 minute round.
Combination: Parry Jab – Jab Counter – Cross Counter – Head Guard Defence – Body Guard Defence – Uppercut – Body Hook – Low Kick – Cross.
Station 6:
Combination: Check Lead Kick – Rear Low Kick Counter – Cross – Slip Right, Jab – Rear Uppercut.
Finisher:
Freestyle on the heavy bag – Different combinations, move around the bag. Punch knee, elbow, kicks, keep moving, and don’t forget to dodge and weave incoming blows. 3×3 minute rounds. No rest.
MMA Drills Circuit 2
Station 1:
For time.
- Jump rope x 2 minutes
- Double-unders x 1 minute.
- Shadowboxing x 1 minute.
- Sprawls x 1 minute.
Station 2:
Undertake the following combination for 3 minute round.
Combination: Inside Elbow – Lead Hook – Knee to Body – Elbow – Overhand Right.
Station 3:
Undertake the following combination for 3 minute round.
Combination: Right Hook – Left Uppercut – Step-In Knee – Cross – Hook – Low Kick.
Station 4:
Undertake the following combination for 3 minute round.
Combination: Teep Kick – Check Hook – Rear Cross – Left Straight – Cross – Rear Kick to Body.
Station 5:
Undertake the following combination for 3 minute round.
Combination: Lead Sidekick – Cross – Hook -Cross – Slip (left/right) – Overhand Punch.
Station 6:
Undertake the following combination for 3 minute round.
Combination: Check Kick – Low kick x 2 – Straight – Hook – Uppercut.
Finisher:
Bag clinch strikes: Grab the bag close and pound with punches, knees, and elbows. 3×3 minute rounds. No rest.
MMA Drills Circuit 3: Power Drills
Station 1:
Kicking Drill: Rear Low Kick, Rear Body Kick, Rear Head Kick – Repeat x5 per leg, then switch sides (5 mins).
Station 2:
Punching Drill: 30s lighter punches and combo, then 30s heavy Bag Power Punches. Continuous full-force striking for endurance and power output. Repeat intervals for 5 mins.
Station 3:
Power Combo: Lead Teep, Jab-Cross, Rear Knee (Alternate sides). Repeat continuously for 5 mins.
Station 4:
Hook & Uppercut Combo: Lead Hook, Rear Uppercut x5, then immediately switch sides (Rear Hook, Lead Uppercut x5), repeating this alternating pattern continuously for 5 mins.
Station 5:
Elbow & Overhand Combo: Lead Elbow followed by Rear Overhand (x5), then switch sides (Rear Elbow into Lead Overhand x5). Repeat the sequence continuously for 5 mins.
Finisher:
Explosive Knees: Sprinting Knees to Heavy Bag. Repeat this for time (5 mins). Endurance and explosive leg power.
Evolution of a Fighter
Since joining the Teixeira MMA & Fitness camp, Alex Pereira has undergone a remarkable evolution as a fighter. Known initially for his striking power, Pereira has broadened his skills to include wrestling defence, grappling, and more tactical approaches in the octagon. His rivalry with Israel Adesanya was a significant turning point, showcasing not just his power but his ability to adapt and learn from each fight. This willingness to evolve and refine his game has been essential in establishing Pereira as a complete fighter at the elite level of MMA.
MMA Drills Circuit 4 - Wrestling/Takedown Defence Drills
This section builds explosive takedown defense, scrambling ability, and fight endurance, ensuring you stay on your feet and control the fight.
- Keeps the fight standing – Trains sprawls, escapes, and recovery drills.
- Mimics real fight movements – No fluff, just functional, fight-specific training.
- Explosive & reactive – Develops fast-twitch muscle activation for quick responses.
The Circuit
⏱ 3-5 rounds, 30 sec per exercise, minimal rest
- Sprawl-to-Jump (Explosive get-up training)
- Reverse Burpees (Recovery & scrambling practice)
- Wrestler’s Get-Ups (Wall or open space)
- Ground & Pound Domination (Top control & finishing sequences.)
- Half-Kneeling to Stand-Up (Single-leg explosive recovery)
- Sprawl-to-Sprint (Reactive escape & endurance finisher.).
Station 1: Sprawl-to-Jump
Simulates: A sprawl to defend a takedown, followed by exploding back up to counterattack.
Instructions:
- Drop into a sprawl position, chest close to the ground.
- Spring immediately back up into a jump (or a fighting stance).
- Repeat for 20-30 seconds at max effort to build fight endurance.
Station 2: Reverse Burpees
Simulates: Being knocked down, swept, or taken down and recovering to standing.
Instructions:
- Start lying on your back with legs curled.
- Rock forward aggressively, using momentum to explode back to standing.
- Immediately throw a knee or a punch as if countering.
Station 3: Wrestler’s Get-Ups (Wall or Open Space)
Simulates: Getting taken down against the cage and standing up using proper form.
Instructions:
- Start in a seated position, back against a wall (or on the ground).
- Wall Walk Up – Drive one leg underneath, pushing off the wall to stand while framing.
- No wall? Use the tripod stand-up technique – One hand on the ground, one foot driving up.
Wrestler’s Get-Ups: Start seated against a wall (or on the ground), drive one leg underneath, push off the wall to stand while framing; if no wall, use the tripod stand-up technique.
Station 4: Ground & Pound Domination (Top control & finishing sequences.)
Simulates: Top control & finishing sequences.
Instructions:
- Ground & Pound Domination: Start in top position (side control or mount).
- Posture up and deliver heavy strikes (elbows, hammerfists, punches).
- Transition around the bag, maintaining control. Repeat for time.
Station 5: Kneel to Stands / Dynamic Jump Kneel to Stands
Simulates: Being down on one knee after a failed takedown attempt and recovering explosively.
Instructions:
- Start in a half-kneeling position, one knee down.
- Transition from kneeling to standing or add a jump for more intensity.
- Return to Kneeling position.
- Repeat for time.
Finisher: Sprawl-to-Sprint
Simulates: Sprawling to defend a takedown, then exploding forward or circling out.
Instructions:
- Start in a fighting stance.
- Drop into a sprawl.
- Explode up immediately and sprint 25m (27 yards) for time.
- 1- minute rounds. 4-6 rounds, all-out effort, 30-45 sec rest between sprints.
MMA Drills Circuit 5 - Defensive Drills
Duration: 30 Minutes.
Focus: Striking Defence and Counters.
NB: These drills are ideal with a partner to simulate realistic fight scenarios and refine technique under pressure. However, they can still be effectively practised solo by visualising an opponent and focusing on precision, movement, and execution.
Station 1: Circle and Pivot Drills (5 mins)
- Imagine an opponent in front of you and move around them in circular patterns.
- Practice pivoting on your lead foot to create angles for punches while maintaining a proper guard.
- Focus: Creating openings, improving angles, and maintaining balance.
Station 2: Slipping Drills (5 mins)
- Pair with a partner and take turns leading. One person initiates strikes (slow and controlled) while the other slips and mirrors footwork.
- Incorporate defensive counters (e.g., slip and jab or slip and hook).
- Focus: Reading opponent movements, quick reactions, and countering effectively.
Station 3: Shadowboxing with Defence Focus (5 mins)
- Incorporate slipping, bobbing, weaving, and stepping offline while shadowboxing.
- Add counters such as hooks, uppercuts, or straight punches immediately after defensive movements.
- Focus: Integrating defence into fluid movement and transitioning to offence.
Station 4: Defensive Muay Thai Drills (5 mins)
- Checking Kicks: Practise lifting your lead leg to check low kicks.
- Parries and Counters: Drill parrying incoming jabs and countering with a jab or low kick.
- Clinching Defence: Simulate defending against clinch attempts by framing and pummelling.
- Focus: Blocking, parrying, and defending common Muay Thai strikes.
Station 5: MMA Defensive Sparring (10 mins)
– Light, controlled sparring with an emphasis on defence and counters.
– Alternate offence and defence roles with a partner, focusing on:
- Boxing Defence: Slips, rolls, and counters (e.g., slip–cross).
- Kick Defence: Checking, stepping offline, and returning kicks.
- Elbow and Knee Defence: Guarding against clinch strikes and framing for control.
– Focus: Building comfort under pressure while maintaining defensive technique.
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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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