It's always a good idea with any workout routine to keep it from getting stale
. This is bad, especially for those who are doing mma conditioning. Don't do the same exercises every day. That's the fastest route to get nowhere. The body adjusts to the routine and won't progress. Check out these routines to break the cycle.
The main idea of martial arts is to pack as big of a thrust behind a kick or punch. Drawing energy from the ground is only part of the equation. Power training can help derive the biggest blow you can generate. Ballistics training using kettle bells and medicine balls for resistance refine strength training into force.
Consider plyometrics to put everything together. Plyometics is otherwise known as stretch shortening cycles. MMA uses repetitive actions with a quick return to original posture. Stretch shortening exercise can make a movement faster and more powerful. Plyometric training makes sense for the athlete looking to improve their strike speed. Do not do plyometric training on the same day as heavy weight training. They do not go together in this manner. It's best to alternate.
Build up muscular endurance. A 2-3 minute round in the ring will use up every ounce of available energy. Power endurance workouts produce the best results. This is short, high repeat burst of repeats with weights. The fast twitch muscles are trained to resist fatigue. This means that short bursts of energy are maintained for longer periods of time. A fast punch or chop can be performed repeatedly and rapidly without fatiguing the athlete.
A medicine ball can be a useful tool when practicing forms. Movements can be made that mirrors the actions in martial arts. Use the medicine ball exercise to enhance any explosive power training. It's best to use the ball after performing the aerobic workout for the day, and before the strength training begins.
Flexibility is key to the martial artist. Stretching cannot be overlooked at all. Being able to move at the utmost limits of the body is gained by enhancing flexibility. Do not stretch until the workout for the day is well on its way or completed. Cold stretching will guarantee tears in the ligaments. That's the fastest route to getting put on the sideline.
These are but a few methods to put some variety in your mma conditioning. Keep it from getting stale and you'll keep fitness at its peak.