Advanced Shoulder Endurance Workout for MMA | Muay Thai | Boxing

How many times have you heard a coach yell at his fighter to keep his hands up? I can't stand watching fighters guarding their nipples with their paws when they should have them glued to their face.

It's super important to discipline yourself during training to keep your hands up into a proper guard. I even recommend exaggerating your guard up a little for training purposes since this will make it even harder during the training, which will make it even easier during the fight. If you can discipline yourself to make things harder in the training room, your fight in the ring or cage will be that much easier. In professional MMA, you fight for 3 to 5 five-minute rounds - so train accordingly.

In the workout I'm about to present to you, you'll switch from aerobic to anaerobic workloads throughout the round. So let's get to it!

3 Rounds of 5-minutes each.
Equipment Needed: Pair of Dumbbells (5 lbs); Resistance Tubes with Handles; 25 lb Weight Plate (or a Duffel Bag filled up to that approximate weight).

Do each exercise for 30 seconds.
10 exercises at 30 seconds each equal a five-minute round!

1. Resistance Band Side Laterals
2. Resistance Band Front Laterals
3. Resistance Band Bent-Over Laterals
4. Resistance Band Upright Rows
5. 25 lb Plate Overhead Presses (you can use a packed up Duffel Bag)
6. Speed Bag Motion with Light Dumbbells (I use 5 lbs in each hand)
7. Non-Stop 1-2's with the Dumbbells in Each Hand
8. Kettlebell One-Arm Shoulder Press (15 seconds on each side)
9. Dumbbell Front Criss-Crosses
10. Forward and Reverse Arm Circles with the Dumbbells in Each Hand

Have fun!
DF.


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