Martial Arts Exercises to Build Strength and Speed

One of the most effective ways to build strength and speed in your fighting game is through performing various martial arts exercises. Common exercises include Burpees and Push-ups as well as Double leg takedowns and Plyometrics. Here are some of the most common martial arts exercises:


Burpees, one of the most fundamental exercises for bodyweight, are great for martial arts training. They build stamina and rip the core to shreds. Burpees target the major muscle groups and build cardiovascular strength. You will also be mentally stronger if you do a lot of burpees. This is a crucial skill for MMA matches or submission holds. Learn more about the advantages and disadvantages to burpees during martial arts exercises.

Burpees can be a part martial arts training. This bodyweight exercise can be a great way of strengthening your defense and building your deltoids. Burpees, unlike other gym exercises, require that you use all of your body and work every part. Burpees should be performed between 8 and 12 times, using enough weight to challenge the body and keep you motivated. Burpees simulate landing on the ground, landing straight, and then hitting the ground again.


Do push-ups correctly and safely. Incorrectly performing them can lead to shoulder pain. To avoid pain in your shoulder, try doing push-ups while your hands are directly under your shoulders. Follow proper form and take it slowly. Performing a few perfect push-ups will be much more beneficial than 50 questionable ones. Ask a friend to help you practice the correct form and give feedback.

Push-ups target multiple muscles in the upper body, including pectoralis major & minor. Push-ups engage the core, triceps, and biceps muscles. Because they work almost every muscle in the body, push-ups have several benefits. Push-ups not only provide a good upper body workout but also activate most of the body’s muscles, which is great for the cardiovascular system.

Double leg takedown

If you want to master the double leg takedown, you should start by gauging your opponent’s range with your rear arm and your lead leg. You should use a bent arm, a tight grip, and keep your opponent away. Once you reach your opponent’s body, you should move your legs, then bend your rear leg to kneel and grab their legs. After reaching your opponent’s body, you should move your legs and then reach up with your lead leg between your opponent’s legs. Then, use your rear leg for the final push.

This move is difficult against a balanced opponent. To perform a double knee takedown, hold the opponent’s legs with both your hands and then pull them to their feet. Once you’ve moved your legs, you can go into mount. The top combatant then can engage in strikes and chokeholds from this position. In the end, this type of takedown is one of the most effective options a grappler can employ.


The idea behind plyometric exercises is to simulate the physical demands of combat. This type of exercise allows your body to move quickly and explosively. Perform these exercises no more than twice a week and perform them in bursts of maximum intensity, followed by a short respite. This will ensure that you don’t get injured and maximize the benefits of plyometrics. This is a great method to increase your lateral agility.

There are many benefits to using plyometrics. These exercises can help you recover more quickly than heavy-weight training. These exercises can be used as a push or pull to get your opponent into position. They can also increase your leg strength, upper body striking power, and leg strength. Some martial art exercises also include plyometrics (e.g. the squat), which builds leg muscle strength.

Dynamic stretching

Many students of martial arts are not aware that they should practice dynamic stretching during their training. Static stretching can be useful to warm up muscles before a session but it is not advisable to stretch the entire body at one time. It’s important to set aside at least 24 hours between stretching. Performing dynamic stretching will improve flexibility and increase efficiency. However, some people are reluctant to perform dynamic stretches due to their fear of tearing their muscles.

In order to avoid injuries, it’s important to perform dynamic stretching before engaging in vigorous exercise. These exercises warm the muscles, which are cold from lack of exercise. Dynamic stretching is a great way to prevent injuries in sports and improve performance. It can also help prevent sprains and strains, two common injuries during martial arts training. Regular practice can lead to increased flexibility and stamina.


Resistance bands are an essential part of many martial arts exercises. Not only can they help you build strength and flexibility, but they can also help you speed up and improve agility. Agility is a key component of martial arts fighting. It’s therefore vital to improve your agility. Although resistance bands are not as widely studied as weights and machines in the past, practitioners still use them as a tool to enhance their training. Some of these studies were controversial due to the use of different types of bands and lengths.

Resistance bands work by applying constant force to your muscles. They improve explosiveness and speed. You’ll notice a difference almost immediately. To use them, simply tie them to an object near your chest, and hold the ends in your hands. Then, start practicing punching and kicking exercises using the bands. You will become more comfortable using the bands and increase the intensity of your training. Your goal is to increase your speed and power over time.