MMA Workouts

MMA Workouts Video: Airborne Lunges From Scott Sonnon’s Ultimate Conditioning Program for Kickers

MMA workouts expert Scott Sonnon takes John Wolf through airborne lunges in an excerpt from his DVD Ultimate Conditioning Volume 3: Kickers, published by Black Belt magazine.

In addition to serving as the U.S. National Sambo Team coach and a top-level referee, Scott Sonnon is a multi-sport national and international champion. As the first American to study behind the Iron Curtain with the USSR’s national and Olympic coaches, he earned the Honourable Master of Sport diploma.

In the 1990s, Scott Sonnon was appointed chairman for establishing the rule structure for sambo’s mixed-martial arts competition. Scott Sonnon has trained Alberto Crane, Elvis Sinosic, Jorge Rivera and Egan Inoue.

Scott Sonnon has also worked as a training adviser for the National Law Enforcement and Security Institute, the U.S. Army Combatives School, Italian counterterrorism units, Australian law-enforcement personnel, Russian and Israeli special forces, the Norwegian military security forces, and the Office of Air and Marine.

In his Ultimate Conditioning DVD series, Scott Sonnon takes viewers through a series of progressively difficult workouts using plyometric boxes, sandbags, kettlebells, medicine balls, body weight and Sonnon’s proprietary Clubbell® to improve strength, endurance and overall skills.

In this excerpt from Ultimate Conditioning — Volume 3: Kickers, Scott Sonnon takes colleague John Wolf through an exercise called the airborne lunge.

MMA WORKOUTS VIDEO
Scott Sonnon Instructs You on Airborne Lunges as Part of a Conditioning Program for Better Kicking


Get “fit to fight” with this FREE download!
MMA Workouts 101: How to Start an MMA Conditioning Program for
More Effective MMA Techniques and Self-Defense Moves


Related Martial Arts Books, E-Books,
DVDs and Video Downloads

Ultimate Conditioning — Volume 1: Strikers

Ultimate Conditioning — Volume 2: Ground Fighters

Ultimate Conditioning — Volume 3: Kickers

Scott Sonnon Shows You Kettlebell Routines and Other MMA Workouts (Including Clubbells!)

One minute you’re in a striking match. Then you’re trading kicks before your opponent shoots in for a takedown.

Now you’re on the ground, using every ounce of strength to keep him from getting the submission!

Can you get out of it and turn the tables?

Your overall conditioning, rather than any specific fighting skill, may dictate your chances!


Get “fit to fight” with this FREE download!
MMA Workouts 101: How to Start an MMA Conditioning Program for
More Effective MMA Techniques and Self-Defense Moves


This is where consultation with an MMA conditioning specialist and regular engagement in MMA workouts would have come in handy — had you started the regimen months ago, of course.

If today’s the day to start, there are, of course, many options for MMA workouts at gyms, in books — even online.

But rarely would your MMA workouts be as thoroughly instructed for maximum MMA conditioning as they are in Scott Sonnon’s exhaustive (and exhausting!) Ultimate Conditioning DVD/video-download series.

Three previews from this MMA conditioning series follow, showing brief excerpts from far-more-elaborate MMA conditioning programs geared specifically toward strikers, ground fighters and kickers and using everything from kettlebell routines to sandbags and Clubbells!

MMA WORKOUTS/KETTLEBELL ROUTINES VIDEO
Scott Sonnon Coaches You Through the Kettlebell Push Press


Ultimate Conditioning — Volume 1: Strikers includes a structured selection of guided workouts that use bodyweight, kettlebell routines, medicine balls and Clubbells to improve upper-body strength, overall endurance and striking ferocity!

MMA WORKOUTS VIDEO: USING CLUBBELLS® FOR MMA CONDITIONING
Scott Sonnon Coaches You Through the Deck Squat/Diagonal Crunch Using Clubbells

Ultimate Conditioning — Volume 2: Ground Fighters includes a variety of workouts designed to use bodyweight, sandbags, kettlebell routines and Clubbells to improve core strength and grappling skills.


Working out is not enough. Find out how nutrition can make or
break your MMA conditioning program in this FREE download!
The MMA Diet: How to Fuel Your Tank for Better Execution of
MMA Techniques and Self-Defense Moves


MMA WORKOUTS VIDEO: HOW TO USE BODYWEIGHT FOR MMA CONDITIONING
Scott Sonnon Coaches You Through the Jump Switch

Ultimate Conditioning — Volume 3: Kickers features Scott Sonnen’s guided workouts using plyometric boxes, sandbags, bodyweight and Clubbells to improve leg strength, lower-body endurance and kicking skills.

More About Kettlebell Routines Expert and Clubbells Inventor Scott Sonnon

Multi-sport national and international champion Scott Sonnon has served as the U.S. National Sambo Team coach and as a top-level referee. He was the first American to study behind the Iron Curtain with the USSR’s national and Olympic coaches and went on to earn the Honourable Master of Sport diploma.

Scott Sonnon was appointed chairman for establishing the rule structure for sambo’s mixed-martial arts competition in the 1990s. Additionally, he has trained Alberto Crane, Elvis Sinosic, Jorge Rivera and Egan Inoue.

Not merely a kettlebell routines expert, he has worked as a training adviser for the National Law Enforcement and Security Institute, the U.S. Army Combatives School, Italian counterterrorism units, Australian law-enforcement personnel, Russian and Israeli special forces, the Norwegian military security forces, and the Office of Air and Marine.…

MMA’s Bas Rutten, Don Frye, Kim Couture, Jamie Yager and Herb Dean at LA Fitness Expo January 19-20! SAVE $5 with EXCLUSIVE COUPON!

Get your FREE COUPON for $5 OFF admission to TheFitExpo, being held January 19-20, 2013, at the Los Angeles Convention Center!

Billed as the West Coast’s largest fitness expo, TheFitExpo will include Brazilian jiu-jitsu, CrossFit, sumo, an MMA pavilion, a bikini show, bodybuilding, Olympic lifting, a “best biceps” competition, arm wrestling, healthy eating and much more!


Awesome FREE Brazilian jiu-jitsu techinques from a legend!
4 Submission Escapes From Jean Jacques Machado


Click on coupon, print it and bring it to TheFitExpo for $5 off admission!FitExpo Los Angeles 2013 $5 Off Coupon (476px)

TheFitExpo 2013 Los Angeles will feature MMA personalities and celebrity guests such as:

  • MMA legend Tito Ortiz
  • MMA legend Bas Rutten
  • MMA legend Don Frye
  • MMA fighter Kim Couture
  • MMA fighter Jamie Yager

Your FREE Guide to enhancing your MMA workouts!
The MMA Diet: How to Fuel Your Tank for Better Execution of
MMA Techniques and Self-Defense Moves!


  • bodybuilder and actor Lou Ferrigno
  • MMA referee Herb Dean
  • Russian kettlebell pioneer Pavel Tsatsouline
  • MMA fighter and Brazilian jiu-jitsu instructor Javier “Showtime” Vazquez
  • MMA fighter Duane Ludwig
  • Brazilian jiu-jitsu instructor and book author Eddie Bravo

Black Belt magazine, Muscle & Performance magazine and the new CrossFit publication The Box will all be in attendance!

Highlights of FitExpo 2013 Los Angeles will also include:

  • Giant Expo Hall — giveaways, exhibits and demos
  • 20 Major Contests — bodybuilding, CrossFit, Gracie jiu-jitsu (click here for more information) and Strongman
  • Healthy Eating Pavilion — cooking lessons, seminars and samples
  • Group Exercise — express classes, continuing education and job fair

Click here for complete official FitExpo 2013 Los Angeles information!

Learn 3 Grappling Techniques From UFC Star Chael Sonnen

Chael Sonnen isn’t your typical politician. For one, he actually answered our questions. But more important, the All-American wrestler from Oregon taught us some of the best tricks from his playbook.

Despite his reputation as one of the UFC’s loudest stars, he doesn’t have a bad word to say about any martial art or training. We hope you’ll enjoy his interview with Lito Angeles, a Southern California-based police officer, mixed martial artist and author of Fight Night: The Thinking Fan’s Guide to Mixed Martial Arts.

—Jon Sattler

Lito Angeles: I read that you started wrestling at a very young age.

Chael Sonnen: I come from a family of wrestlers—my father, my uncles, my cousins were all very good. I begged my dad to get me into wrestling, but he wanted me to do karate or boxing. Finally, he let me wrestle when I was 9.

Angeles: Did you wind up doing any karate or boxing?

Sonnen: I got into boxing later, but not then.

Angeles: And you stayed with wrestling all the way to the collegiate level, right?

Sonnen: Yes. I wrestled through high school and got a scholarship to the University of Oregon. In 2001 I graduated from college and was working out at a gym in the back of a car lot. There was one mat and nothing else, but Randy Couture and Dan Henderson worked out there every day. It was an hour and a half from where I was living, and I made the drive every single day to wrestle with them. We were all trying to make the Olympic team. They let me in, and it was the three of us. After college, I went back to training with them, and they were wearing MMA gloves. I just put on a pair of gloves and continued practicing.

Angeles: Does that mean you recommend wrestling as the best foundation for MMA?

Sonnen: Well, it has to be some kind of grappling. There’s a statistic: 100 percent of fights start standing up, and 80 percent of them end up on the ground. Jiu-jitsu and wrestling have done really well in MMA, but I don’t know that any form of grappling has been proven to be better.

[ti_billboard name=”Chael Sonnen 1″]

The grass always seems greener—I wish I knew more of other disciplines than wrestling, while other fighters probably wish they knew more wrestling. I wish more judo practitioners participated in MMA.

Angeles: Why?

Sonnen: Jiu-jitsu and catch wrestling are well-represented. All three styles of wrestling, from collegiate to Greco-Roman to freestyle, are, too. I know judo is a good, competitive sport. I wish there was more judo in MMA so I could see how it stacks up.

Angeles: After a student develops a grappling base, do you recommend muay Thai or boxing—or something else?

Sonnen: I’d say boxing. Muay Thai is good, bit it’s very hard to practice. There aren’t a lot of muay Thai guys around—it’s not in high schools or colleges or the Olympics—so it’s hard to find guys to practice with. Elbows are effective, but you can’t do them in practice without hurting someone. Same with knees. With boxing, however, you can put on the gear and find a partner, and it seems to do well in MMA.

Angeles: But then you give up kicks. …

Sonnen: Kicks aren’t as effective in fighting. If you land one, great. You can do good things with it. But kickboxing had to put in a rule that you had to kick a guy three times per round or you’d lose a point. The reason was, guys quit kicking. They just boxed because boxing is more effective. With that said, I spend the majority of my time doing kickboxing and muay Thai. But if I was mentoring a young fighter, I’d tell him to spend more time on boxing. That doesn’t mean I would ignore kickboxing—you still need to learn the defenses—but in stand-up, it’s hard to beat good, solid boxing.

Angeles: How is muay Thai boxing different from Western boxing?

Sonnen: The big difference is head movement. In muay Thai, there’s not a ton of head movement. You use your foot to get the guy off-line, then you step out and sweep his leg to off-balance him. In boxing, you just shift out of the way and use that momentum to come right in and attack. Head movement is so important, especially when you’ve got those little 4-ounce gloves on. If you just land one shot, you can break the guy’s nose, open a cut or knock him out.

Angeles: Does knowing wrestling and boxing cover all the bases with respect to technique, or should a person add other arts like karate or sambo?

Sonnen: I would never close the door. …

Bench Dips on Stability Ball for MMA Training

Fitness expert Kevin Kearns was interviewed for the article “Fighting Fitness 101” in the October 2010 issue of Black Belt. In this exercise tutorial, Kearns shows you how to execute bench dips on a stability ball.


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