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Instant KnockOut Blog : Get Shredded

Greg Jackson: Good MMA Warm Up Drills & Exercises

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When performing one of the many workouts on the long road to getting lean, you need to make sure you’re doing everything right. It’s a process you don’t want to rush, and becoming impatient with your physique can lead to a regrettable injury.

This is why you should always warm up before a tough session, the last thing you want to do is take months off your training because of your impatience or your ego – and top MMA Coach Greg Jackson has the perfect MMA Warm Up Drills to avoid that problem.

In the above video, Greg shows us a typical warm-up routine that he performs with his top fighters that he’s adapted for a home setting, suited to more confined spaces.

Greg Jackson’s warm up drills consist of the following exercises:

  • Jumping Jacks
  • Lunges (with Ground Touches)
  • Hamstring Touches
  • Push ups (with Inchworms)
  • High Knees
  • Explosive Burpees
  • Reaching Push Ups
  • Leg Swings

You can see Greg’s full instructions on how to perform these exercises in the video above. Here are some quick notes on each exercise:


Exercise #1: Jumping Jacksmma warm up drills

Jumping Jacks are great for working multiple muscle groups in the body at the same time. With several big joint movements required to perform the exercise, you’ll be pumping more blood into the muscles and preparing yourself for a serious workout.

It’s recommended that you perform this exercise for around 90 seconds to 3 minutes.


Exercise #2: Lunges (with Ground Touches)lunges-with-ground-touches

This is a great warm up for the lower body, with the added impact of the ground touch helping you get that extra depth and tension on the muscles.

This is another exercise that Greg recommends you perform for an amount of time, rather than reps, aiming for the 90 second to 3 minute mark.


Exercise #3: Hamstring Toucheshamstring-touches

Another solid exercise for pushing blood into lower areas. The hamstring touch is what Greg calls an “active warmup” as it both stretches and warms the muscle.

Again, keep the reps coming at a steady pace for around 90 seconds to 3 minutes.


Exercise #4: Push Ups (With Inchworms)push-up-inchworms

One of the better exercises for those training in a confined space. The push ups help warm up your upper body, with the inchworm movements supporting the lower muscles.

In usual MMA warm up drills Greg would recommend cartwheels and dive rolls, however, most homes don’t have the space for these kind of exercises.


Exercise #5: High Kneeshigh-knees

High Knees can be done in a variety of ways and it’s great for getting the blood pumping around your body. Start with getting your knees as high as they can without discomfort, then put your hands out in front of you to shoulder level.

After you get better at performing this exercise, you can go one step further. Putting your hands out even higher, and jumping for your knees to touch them requires a lot more effort but stretches and warms the muscle a lot faster. It also helps to burn more calories.


Exercise #6: Explosive Burpeesexplosive-burpees

Unlike the other exercises here, Greg suggests performing these burpees for just 10 reps. Explosiveness is key here, putting a lot of force into each rep will help raise your heart rate, warm the muscles and prepare you for a killer workout.


Exercise #7: Reaching Push Uppush-up-reach

The reaching push up is one of the more effective exercises for stretching out your midsection and warming up for activities that put a lot of tension on your upper body.

Greg Jackson suggests 5 reps on each side for this exercise.


Exercise #8: Leg Swingsleg-swing

This is final exercise Greg recommends for an all over warm up: the leg swing. This is great for stretching out the hips and groin and useful if you’re planning a heavy cardio session.

You can either put your hands on a wall for balance, or on a training partner.


MMA Warm Up Drills Summary

Overall these are some of the most effective MMA warm up drills and exercises you can do at home. With Greg’s routine, it ensures that the majority of your muscles are getting a serious warming up before you start your full session.

It’s perfect if you’re training for a sport that is demanding on all of the muscle groups, which is why Greg recommends it to his fighters.

Learn more about Greg Jackson