1. Wolf Brigade Training #3: Hinge, Squat & MMA Conditioning

Wolf Brigade Training #3: Hinge, Squat & MMA Conditioning

Building a solid foundation is just as important as learning the right techniques to be proficient in MMA. Follow this series of MMA conditioning movements and workouts you can do from Greg Walsh at Wolf Brigade Gym. Follow him at @wolfbrigadegym on Instagram.

VIDEO 3: Hinge, Squat and MMA Conditioning Workout

Hold yourselves to the same high standards for movement and positional accuracy in strength & conditioning as you do in martial arts;

One will always improve and inform the other, provided they are addressed with equal effort, care, and focus.

Today- Complete each piece in its entirety before moving to the next!

Remember – 10/1000 is 10/1000… Fresh, tired, or otherwise. If it’s “easy”, hold harder. When you’re tired… hold harder.

When rest is needed (and at least in the first two pieces, it should be) keep it short and specific, and only take what you earn and truly need.

“GYAOTG” movements may change by round as desired, or as fatigue or positional breakdown demand; Know what’s in your toolbox before beginning a project.

Please refer to our previous contribution for the preferred “Get Your Ass Off The Ground” variations!

Have fun- work hard- and move well; Sloppy, careless habits will detract from your martial arts in the very same way that a focus on accuracy and deliberateness will improve them.

– Greg Walsh, Owner at Wolf Brigade @wolfbrigadegym


“Tax first what demands the most, then attack the rest”

– 10 x 10/1000 hold OR
– 5 x 10 reps (moderate)

– 10 x 10/1000 hold OR
– 5 x 10 reps (moderate)

3. CONDITIONING WORKOUT: 5 attentive, aggressive rounds of –
– 10 push ups
– 10 GYAOTG (scaled to ability – see previous video for demo)
– 20 hollow back / 20 second hold

For more MMA conditioning workouts, search the blog for Greg Walsh.


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