Although mma workouts weren’t the first to include odd shaped objects with various strength and conditioning exercises, the sport is certainly helping it grow in popularity.
Outside of being an exciting way to add spice to your mma workouts rather then the same old push and pull exercises with barbells and dumbbells, their should be a method to the madness.
Just because your flipping tires and throwing medicine balls and carrying around a sandbag doesn’t necessarily mean your optimizing your mma workouts if there’s no formula for progression to it.
The easiest way to make sure you’r still getting the best out of your mma workout trainings with these various pieces of equipment is to follow a progressive program the same way you would with a barbell/dumbbell mma strength and conditioning workout.
If one of your exercises, such as deadlifts, in your traditional mma workouts requires you to either increase the weight, reps, sets, or decrease the rest periods as you progress every week, there’s no reason why you shouldn’t keep this same formula in mind when deadlifting a heavy sandbag, or keg, or railroad tracks, or whatever the hell you decide to get your hands on.
If after a few workouts you can perform a desired amount of reps with the sandbag, instead of using that same weight, changing the exercise, or pointlessly doing more reps…. ADD MORE WEIGHT IN THE BAG!
The same goes with any other exercise outside of the standard iron. If you’re doing an mma conditioning workout that involves tire-flipping, then make a goal to decrease the time it takes to complete a set or circuit.
In summary, don’t just think that since you’re working out with sandbags and tires and any other awkward piece of equipment that you’re getting a good workout.
You certainly wouldn’t let yourself bench press the same weight day after day, week after week, month after month, with no progression be it in weight, reps, sets, or shorter rest periods – so it doesn’t make any sense to forget this important key when training with any other form of resistance in your mma training workouts.
Train hard, train smart, fellow fighters and fans.