There are many mma workout routines to develop a good level of strength and conditioning for mixed martial artists. Without a fundamental level of strength a mma fighter would be limiting the potential power in many of his techniques.

Without a fundamental level of conditioning, both muscular and cardiovascular, a mma fighter won’t last more than a few minutes in the ring or cage.

Once you have a good level of strength and conditioning, however, it is often a good idea to dedicate some time towards a specialized mma workout routine based on a more focused area. Boxers and kick boxers, for example, obviously require a different level of strength and conditioning then grapplers.

Since mma is a mix of several martial arts, it is important that fighters take the time to develop weaknesses in certain areas. One weakness that cannot be overlooked, especially for fighters who prefer to stand and bang, is a strong take-down defense.

Here is a great mma workout routine for fighters who want to specializing in developing their strength and conditioning particular for developing the muscles used in stuffing take-downs.

MMA Workout Routine for Stronger Take-Down Defense:

Squats: 5 x 5 – Developing the major muscles in the legs is crucial for a strong stance and sense of grounding. Heavy barbell squats are the king of the hill when it comes to developing powerful leg strength.

Dumbbell Split Squats: 4 x 12 each leg – If you want to develop better balance when your opponent has a single leg on you, this is one of the best exercises. Do each rep focusing on one leg at a time at a medium tempo to really simulate the burn you’ll feel in your legs when you’re in the later rounds of a fight and your conditioning has already been taxed.

Stiff-Legged Deadlifts: 3 x 10 – Powerful hamstrings and a strong lower back is absolutely vital for fending off take-downs. These will develop strength in every muscle from the back of your heels to the back of our shoulders, with an emphasis on the hamstrings and lower back. Work with heavy weight on these.

Kettlebell Swings: 3 x 20 – This exercise is becoming more and more popular with mma fighters, as it is one of the best exercises for developing a strong core, legs, and explosive hip strength which is essential for defending take-downs. To work on your conditioning, super-set these right after each set of stiff-legged deadlifts.

Sprawl Burpees: 30 – 60 seconds - These are the same thing as burpees, with a little mma twist. Alternate sprawling your legs out to each side, simulating as if an opponent was shooting in for each leg, instead of the traditional way of just kicking your legs straight back.

Try this mma workout routine and after just a few weeks you’ll notice a much better level of strength and conditioning when it comes to stuffing take-downs. Combine this new strength with faster reflexes and better technique, and you’ll never have to worry about being taken down again…..unless you’re fighting Georges St. Pierre.