Mixed fighting demands a very disciplined and rigorous training schedule. Unfortunately, many novices to the sport, and even some mixed fighting veterans, don't know how to properly train for a fight. One thing that makes training for mixed fighting difficult is that there are so many different skills to learn, each of which takes an enormous amount of time to master. In order to succeed in mixed fighting, you need to be well versed in a variety of martial arts styles. Therefore, your training needs to reflect this variety. Since there are so many different skills to learn, it is important that you not get stuck doing the same things everyday. Also, it's important make your training match the environment of a fight as closely as possible. Mixed fighting rounds last five minutes, and depending on the type of event you are competing in, you will have either 3 or 5 rounds per match. As a result, I like to perform five minute bursts of intense exercises with one minute of rest in between each "round."

Each of these five minute training rounds should focus on a different skill set. For example, your five rounds might look like this:

Round 1: Focusing on body-weight endurance

Push-ups that target the chest (your elbows point outwards, away from your body, as you perform the push-up)

Push-ups that target the triceps (your elbows point inwards, parallel with your body, as you perform the push-up)

Triceps dips

Pull ups

Shoulder raises without weight or very light dumbbells (no more than 5 pounds)

Extend your arms to the side and move them in circles (for the shoulders)

You don't need to include each of these exercises in your mixed fighting workout every day. These are just examples of body weight exercises to try. Try jumping jacks or high knees in between the body weight exercises if your muscles get too tired. Just do something so that you aren't resting during the five minute round. Rest one minute before the next round.

Round 2: Focusing on lower body muscular endurance

In this round, you will be using the bench press bar without adding any additional weight. Perform each of these exercises with that bar as many times as you can. you should be resting very little, if at all, between each exercise.

Squats (with the bar resting against your trapezius)

Walking Lunges (with the bar resting against your trapezius)

Calf Raises (with the bar resting against your trapezius)

Squats with an added military press

Rest one minute before the next round

Round 3: Focusing on your core

I call this the five minute abs workout. Do an exercise for one minute before moving onto the next exercise. Do not rest in between exercises. You don't need to perform each of these exercises everyday, I'm just trying to give you some exercises that will work all parts of your core. Mix up your ab workout everyday, while making sure that you are always doing at least one exercise that targets each section of your core.

Bicycles

Leg raises

Side plank (For the obliques. Do one minute on each side)

Plank exercise

Crunches (with a twist at the top if you also want to work your obliques)

With legs in the air, perform flutter kicks (for the lower abs)

Crunches on an exercise ball

Sitting side twist (Sit on your butt and lean slightly backwards. Lift your legs in the air and twist your body from side to side to work the obliques and upper abs)

Rest one minute before the next round.

Round 4: Focusing on upper body muscular endurance

In this round, you will be using the bench press bar without adding any additional weight. Perform each of these exercises with that bar as many times as you can. You should be resting very little, if at all, between each exercise.

Military press

Biceps curls

shoulder raises

triceps extensions

bench press

Rest one minute before the next round

Round 5: Focusing on cardiovascular endurance

Perform each of these exercises for one minute before moving onto the next one. The order of the exercises is not important and should be mixed up every day. Do not rest in between each exercise.

quick high knees

mountain climbers (done from a push up position)

side shuffle back and forth between two cones placed ten feet apart

burpees

suicides (set out four cones, five, ten, fifteen, and twenty yards away from you. Run to the first cone and back, then the second, third, and fourth, and then work your way back in.)

You will also need to find an experienced trainer in order to learn Brazilian Jiu Jitsu, a staple of mixed fighting. It would also be beneficial to learn Muay Thai Kickboxing and wrestling, as both incorporate skills essential to mixed fighting. The workout I have outlined is geared towards building muscle and getting you in shape for mixed fighting. In order to learn the techniques for mixed fighting, you will of course have to put in the time to master them, which is usually done separately. However, once you get good enough to where you can actually start fighting, sparring with a partner can provide a great workout, as well as a better simulation of what mixed fighting is actually like.