The Pit Workout – “Train for the Worst, and Hope for the Best”

The Pit Workout is a dynamic, three-day per week MMA and fighter workout program designed to build speed, power and endurance. Each one-hour program includes full body conditioning while targeting specific muscle groups. Be ready to work hard, sweat and have fun while building endurance, flexibility, strength, speed and power.

The Pit, John Hackleman and MMA Roots joined together in early 2004 in order to bring you one of the most talked about and physically demanding workouts of MMA today. Combine traditional martial arts with proven modern day MMA training techniques and your result is The Pit Workout. Take your MMA workout one step further by learning the top 27 fighting techniques in modern day mixed martial arts. These techniques are the most commonly utilized tested and proven pit skills. The Pit of today is the most well rounded Martial Arts & Fitness program anywhere.

The Pit seamless fused together traditional martial arts and MMA, to create an effective disciplined workout.  The Pit Workout introduces “state of the art” training and incorporates a style of fitness that is tested and proven in modern MMA today. John “The Train” Hackleman has created the fitness and fighting system that is unequaled in the Martial Arts of the 21st Century. He also shares with us over 30 years of Pit History by boiling down and reducing old school systems into a simple philosophy, “use what works and discard what doesn’t.” Whether you are training for a martial arts competition or cross training for any other sport in the world, The Pit Workout will get you closer to your goals of ultimate fitness and conditioning. Simply combine a few of the basic Pit Techniques with one of the conditioning workouts and you will also be learning how to fight in competition or defend
yourself in the streets. Always, “Train for the Worst, and Hope for the Best”

Pit Workout One:
Emphasizes the upper body with specialized push-ups and punch combinations.

Pit Workout Two:
Works the lower body through squats, lunges and kick combinations.

Pit Workout Three:
Combines both workouts in an intense full-body routine.

An MMA fighter needs to be able to explode and needs POWER. So a good portion of the exercises that the MMA fighter must perform needs to focus on raw explosive powerful strength. The best exercises for this are Push Presses, Deadlifts, Squats, Chest Presses, High Pulls, Cleans, Snatches and the variations of these exercises.

Second, a fighter needs to have strength endurance. They need their muscles to be able to keep humming and working for them. A lot of these exercises can done in circuits in conjunction with grappling and MMA drills. You would incorporate more bodyweight exercises along with punching drills, sandbag exercises, high reps cleans and snatches, sprints, etc.

Lastly a fighter needs to know when to train and how often to train along with your regular MMA training. Typically most fighters train 5-6 days a week. Unless you are a pro-fighter and fighting all the time, most fighters still need to go to a job everyday so it becomes tough to fit in your grappling, boxing, and MMA training along with your strength training.

The best way to split your training and incorporate both aspects of MMA training, is work on your strength in the morning or mid-day, then do your MMA skills training at night. I would suggest strength training 2-3x a week, preferably 3. If you have a fight coming up, cut it back to 2. Many MMA schools also have a conditioning day 1-3x a week. Don’t lift on those days. Lift on opposite days.

Confused?

I certainly do NOT blame you. There’s so much to learn and where to start? Here is another video with some exercises to expect to be doing.

If you would like me to write up a program specific to your needs with similar exercises, let me know and i can get you training on your path to some fi3rce fighting! Personal Training and Group fitness is one of the best ways to get fit for any sort of event like this so get started today! For any more information shoot me a TXT via my mobile listed on my site or an email at trent.bulm.91@hotmail.com.