Simple Workout to Boost Strength and Stamina for Combat Sports

combat sports workout

Simple Workout to Boost Strength and Stamina for Combat Sports

This is a simple workout that will boost your strength and stamina, suitable for those who train in combat sports such as Mixed Martial Arts, Judo, Brazilian Jiu-Jitsu, Muay Thai etc.
bjj workout
Strength and conditioning will help your game
If you are already training at least 3 times a week in your chosen martial art or combat sport, you will not have much time to hit the gym for strength & conditioning work or cardio. So this particular workout was created as a supplement to those who want to increase some strength and stamina on their off days (meaning on the days away from the dojo).

These exercises are made up of simple moves, but they give you the most bang for your buck. What is cooler is that you can do this workout at home. The moves are pull ups, push ups, and squats and its variations. You will need a pull up bar and some dumbbells. 

Pull Ups!
Push Ups!

Squats! (or lunges)

Here's how we do it:

Reps: It will be 5 pull-ups (and its variations), 10 pushups (and its variations) and 15 squats (plus variations)

The Workout

1A. Standard Pull Up

1B. Standard Push Up

1C. Prisoner Squat

(1 min break)

2A. Chin Up

2B.  Wide Push Up 

2C. Reverse Lunges

(1 min break)

3A. Narrow Grip Pull Up

3B. Close-Grip Push Up

3C.  Goblet Squat (use a dumbbell)

(1 min break)

4A. Chin Up 1.5

4B. Leg Elevated Push Up

4C. Skater Squats

(1 min break)

5A. Weighted Pull Up

5B. Slow-Mo Pushup

5C. Jump Squats

Repeat the whole workout for one more round.

Exercise description

Standard Pull Up  - Palms facing away from you, grip about shoulder width apart, pull yourself up til your head is over the bar

Standard Push Up- Self-explanatory, hands about shoulder width apart. You can also balance your hands on dumbbells

Prisoner Squat - hands on your head, squat deep (thighs parallel to floor)

Chin Up - Palms facing towards you, grip about shoulder width apart, pull yourself up til your head is over the bar

Push Up - same as standard push up, but arms are out wider than shoulder width

Reverse Lunges - step one foot back and lower your front leg so that your back knee is almost touching the floor. Make sure front knee is not over your foot

Narrow Grip Pull Up - same as normal pull up, but grip is narrower (about one fist apart)

Close-Grip Push Up - like s standard push up but your hands are close to each other, forming a triangle with your fingers/thumbs

Goblet Squat (use a dumbbell) - hold a heavy dumbbell with both hands, squat deep

Chin Up 1.5 - Pull yourself up, then go back down halfway, then come up again and go all the way down. That is ONE rep

Leg Elevated Push Up - set your feet on a bench and do the standard push up

Skater Squats - one leg steps behind (sideways) and you squat on your front leg

Weighted Pull Up - Like a standard pull up but hold a dumbbell in between your legs

Slow-Mo Pushup - do a standard pushup, but take 4 seconds to go down and then seconds to come up

Jump Squats - squat deep and jump up. land in a squatting position then jump again


  1. Awesome work.Just wanted to drop a comment and say I am new to your blog and really like what I am reading.Thanks for the share

  2. Thanks for looking professional services the list of Verified Foogle Packers And Movers. Compare to save money and select the best #

    Packers and Movers in Bangalore
    Packers and Movers in Gurgaon
    Packers and Movers in Pune

  3. We are always shifting are goods according’s to 1bhk, 2bhk, 3bhk and 4bhk shifting services are provide of entire of a building’s. Packing and moving or car transportation and relocation of motor vehicles to the commercial or factories’ products for hassle expect done shifting services in India. Once the packing is done with almost for the loading is done with immense are done by team of experts while the boxes can be shifting of heavy machinery equipment’s providers solution’s by the folder services managements by moving and packing company. List of packer and mover in India, take at it happens to be persons switch that can intern commonly generally is an excellent for the Away a techniques associated with persons for the needs services in India.

    Away Packers and Movers
    Packers and Movers Bangalore
    Packers and Movers Chennai
    Packers and Movers Delhi
    Packers and Movers Gurgaon
    Packers and Movers Hyderabad
    Packers and Movers Mumbai
    Packers and Movers Pune

  4. There are anything’s packing and goods better shifting services in Gurgaon, No big names with but, fame gained almost offering relocation enlisted on our website (Foogle Packers) and on top services of the entire growth keep dealing with Away experts trust upon of budget reasonable while assist a car and motor vehicles or installed from one location tracking with their products and also give for help to wonderful assist a decant of best packer and mover in Pune as well as process companies.

  5. Aside from choosing a gym or training center and having a trainer, it is also important to have the right MMA gear and equipments to use during MMA fightbest such as headgears, mouth gears, fight gloves, and even groin protectors.