Fab 5 Finishers for MMA Conditioning – Killer Burns for Mixed Martial Arts Training

By Doug Balzarini, Strength and Conditioning Coach for UFC World Champion Dominick Cruz

If you’ve ever witnessed or participated in a metabolic circuit designed for combat
athletes, you’ve seen hard core. You’ve seen guys pushed to their physical limits. You’ve
probably seen tire flips, prowler pushes, and ground & pound drills. You may have
even seen some guys on their knees reaching for the nearest bucket. There are many
variations out there these days, but the majority consist of circuits that are 3-5 rounds
(sets) that last up to 5 minutes long and include a variety of compound movements
designed to improve the athlete’s strength, power, endurance, coordination, and overall
physical and mental toughness.

The average individual would be completely exhausted and headed to the showers
after one of these training sessions. There couldn’t be any more to the day’s
workout…right? Wrong. Depending on where we are at with our training camp, we like
to implement “finishers” in at the end of the workouts from time to time.

What do we mean when we say “finisher”? We are referring to a final push that finishes
up your routine before you start your cool down. It’s usually one last unique circuit or
exercise that pushes the guys to their absolute limit…it’s where they “empty the tank”
as I like to say. Why incorporate finishers? Here are a couple reasons…

1. Mental Challenge
Mixed martial arts include such a large mental aspect, why not “train it” during our
conditioning sessions? We have a “session board” where I will write the days training
session and sometimes I will purposely exclude the finisher. After we complete are last
exercise and are ready to cool-down and stretch, I’ll throw it up there and tell them we
aren’t quite done yet. Yes, I’m frequently threatened with chokes, takedowns, and high
knees, but we always get it in and they always give 100% effort. My goal here wasn’t to
get thrown in an arm-bar; it was to prepare them for the unexpected. You never know
exactly how a fight is going to unfold. Just because your opponent was an All-American
wrestler and has a history of taking matches to the mat, doesn’t mean you should
neglect training your stand-up game completely. Be prepared.

2. Metabolic Push
The combat athletes we work with will never be exposed as having poor cardio. Our
strength training and circuit training sessions will improve their metabolic conditioning.
These finishers will really challenge the pace, drive lactate threshold levels to new
heights, and push anaerobic conditioning like nothing else. We don’t use these every
session but instead incorporate them strategically throughout camp to avoid burn out
and overtraining.

3. Change
No MMA match is exactly the same and while I’m a firm believer in a well planned
program, I do find it necessary to think outside the box and change things up on
occasion. We execute our staple movements every week; plyometrics, deadlifts, vertical
and horizontal pulls, pushups, etc., but add in some Superband sprint work at the end of
a session now and then to get 1% better and get to that next level in your conditioning.

4. Competition
These combat athletes, like most people, are extremely competitive. Any time we
add a “punishment” for the least amount of reps or the slowest time, the stakes are
increased and so is the focus and intensity. An example might be the loser of the “card
challenge” has to perform 25 burpees; something simple but tough after a challenging
workout. Make it a competition and watch the energy levels soar.

I often here coaches tell their athletes, “If it’s an exercise you dread and just plain hate,
then it’s probably good for you”. While I don’t necessarily agree with that statement on
all occasions, I do in this instance as these finishers definitely fall into this prestigious
category. Here are five finishers that most of the guys just plain hate…and yes, they are
one’s that I use frequently.

1. Treadmill Sprint Work
These are quick 10-20 second all out sprints. At ‘Fitness Quest 10’ we’ll use the dynamic
mode feature with our Woodway treadmills. If Woodway’s are not available, traditional
treadmills will work as well. You simply hop on and do not touch any of the buttons.
Have the athlete grab the handles, get in a slight forward lean, and begin to accelerate
as fast and as hard as possible. I’m not sure the treadmill manufacturers would approve
of this; however, it works great for developing powerful leg drive which is vital for
takedowns and controlling your opponent in the octagon.

2. Superband Series
I love Superbands because they are so versatile. They can be used for just about every
major muscle group and the movements are endless. When it comes to finishers, I
like to partner the guys up and do a series of different movements. Some of my staple
movements include: sprints, shots, bear crawls, jumping variations, knee drives, lateral
work, just to name a few. Here is a quick, sample clip.

3. Sand Sprints
Sand sprint work has been used for decades by many athletes. Being here in San Diego
allows us to take advantage of this great resource. I’ve also experienced the Manhattan
Beach Sand Dunes which was one of the toughest workouts of my life. Google these
dunes if you aren’t familiar. Running and exercising in this unstable surface provides a
number of benefits:
• Increased strength development in your lower shank – calves, feet, and ankles
• Increased coordination and balance
• Not that it’s necessarily a goal for these fighters, but you use more energy and
burn more calories running on sand

4. “Carry” Variations
There is no argument that grip strength is critical in the world of martial arts. Controlling
your opponent requires a powerful, strong grip and these “carrying” variations help
to achieve this. In addition, these exercises are great for developing strength in
your forearms, upper back, and core. Some of the tools I like to use include: heavy
dumbbells, kettlebells, farmer bars, heavy med balls (d-balls), heavy bags and dummies,
and even your training partners. Some people laugh at the thought of partner exercises,
however, try holding Phil Davis in a bear hug and walking for 40 yards and you won’t
find it so funny. These last few tools (med balls, heavy bags, and dummies) are great for
challenging your breathing patterns as well. Try to maintain a power grip on the tool and
keep it tight to the chest much like an opponent would do when they are applying heavy
pressure down on you during a match. Here are some of these tools in action:

5. Card Challenge
This is one I typically incorporate with other finishers as it is more for hand-eye
coordination and concentration than anything else. I like to create a competition
amongst the athletes with this one. Like I mentioned above, these guys are highly
competitive so this challenge certainly brings out their best. In fact, try this one with
your everyday housewives and busy executives as well…the competitive spirit will be in
full force and they’ll love it. Check it out!

If you want to push your clients or athletes both mentally and physically, include one of
these finishers into their routine this week and see if they are up for the challenge.


About Doug Balzarini
Doug is the strength and conditioning coach for UFC World Champion Dominick Cruz. Doug currently works at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE). A Massachusetts native, he earned his Bachelor’s degree in Exercise Science with a minor in Business Management from Westfield State College. Since moving to San Diego he has completed some graduate work in Biomechanics at SDSU, obtained an ACE Personal Trainer certification, the NSCA-CSCS certification, a TRX instructor training, EFI Gravity instructor training,FMS training, Spinning certification, and received his CPR/AED instructor status. He has also appeared in 8 fitness videos, written numerous fitness articles, completed the MMACA MMA Conditioning Coach certification program and has competed in multiple grappling tournaments.Prior to working at Fitness Quest 10, Doug worked for the American Council on Exercise as the Continuing Education Coordinator where he was responsible for managing over 400 continuing education providers. For more information please visit http://dbstrength.com/

Leave a Reply

Your email address will not be published. Required fields are marked *