You’ll find a lot of MMA bodyweight workouts out there, but nothing compares to Funk Roberts’ killer program.
The knee slap burpees of death
I’m a late bloomer. I always have been. I’ve always considered myself a talentless bastard until I was about 31 when I started getting decent enough at submission grappling.
It always took me years to realize the right way of doing things. With regards to my martial arts and combat sports venture, I did ZERO strength and conditioning training until three years ago, when I made my amateur MMA debut.
I was a firm believer that proper technique trumps strength and power. But after being everyone’s ragdoll in the gym, I knew I had to make changes.
So for my very first fight camp, my team and I went with Funk Roberts’ “most powerful” MMA bodyweight workout program. One of my oldest friends, who was also my head coach, found the workout on YouTube and thought it would be a good fit for our training.
‘The Most Powerful Workout On the Planet’
Those are Funk Roberts’ words, not mine. But there are no exaggerations here.
Now, who is Funk Roberts, anyway? According to his Onnit Academy profile, the man’s a respected figure in mixed martial arts. He’s helped fighters prepare for battle, whether it’s inside the UFC or Bellator cage or on the hallowed mats of the ADCC.
Occasionally, he’d run classes at the famed Tiger Muay Thai in Thailand. Based on the videos, at least, everyone seems to be getting a good workout in.
We’d do these workouts at the tail-end of each training session. And since my stupid ass wasn’t used to doing any strength and conditioning at the time, we cut this routine in half. So instead of the original minute-long exercises, we did 30 seconds each.
Here’s the full routine. Just look at this madness.
1. Knee Slap Burpees 2. Grasshopper/kickthrough Push-Ups 3. Reverse Lunge to Explosive Jump 4. Ab Spring Ups 5. Spring and Press 6. Tabletop Hip Thrusts 7. Bear Crawls 8. Double Low Squat Jumps 9. Plank Builds 10. Side-to-Side Shuffle Sprawls
Do each exercise for a minute and rest for 15 seconds. The entire routine has three sets with a minute-long break in between.
The Results
I’ve always been confident with my cardio. Not to say that I’m built differently, I just knew how to pace myself during that flow state. But I’m sure as hell glad that we incorporated these workouts into our training.
My first fight was more about shaking off the nerves. Very fortunately for me, I got the job done rather quickly.
My second fight was more structured. I had a solid game plan coming in and I implemented it well. I did have some lactic acid build-up in my right arm from trying to tenderize the other guy’s face (which felt like it was made of hardwood).
25-May-2019. Purplish blue lips for forgetting to breathe.
Overall, I’d say I was well-conditioned for both fights, thanks to this routine.
However, let me remind you that this isn’t for the faint of heart. Roberts, in fact, has this disclaimer:
WARNING: The information offered in this video is offered as opinion only. Always consult your physician before trying any new diet or exercise program. This workout routine may not be suitable for you. Always warm up prior and stretch after your workout sessions.
Fair play to him, but this isn’t meant to discourage. Rather, it is a reminder to proceed with caution.
I’d recommend starting off like how we did by cutting each workout down to 30 seconds. Once you’ve gotten yourself used to the pace, then bring it back up to a minute apiece.
The Routine
Just like what we did with Dustin Poirier’s UFC 257 workout, we’ll go through this entire routine per exercise. By getting to experience each one, you’ll see why Roberts describes this as the “most powerful” MMA bodyweight workout plan out there.
Knee Slap Burpees
You know you’re in for a long workout if the very first exercise already saps about 50% of your energy. I look at it as an instant jolt to the system, like waking yourself up in the morning by doing 50 pushups right out of bed.
For this exercise, focus on your speed and explosiveness. Get down and back up in the shortest amount of time possible.
Funk’s pro-tip: keep your core engaged to maintain your energy. And don’t forget to breathe, like the dumbass that I am at times.
Grasshopper Pushups
I did mention doing pushups earlier, but we’ll take it up a notch. As usual, you bring yourself up. But before your chest taps the mat, you rotate your hip outwards and kick your leg out simultaneously.
It’s an effective yet mildly nasty way of building up muscular endurance for your upper body. And you’ll thank yourself later as you feel less labored when doing explosive movements in your MMA training.
Reverse Lunge to Jump
Hopefully, you’re not too winded yet, because we’re just getting started. Next up are reverse lunge jumps, which require more explosive movements. Whoop-de-fucking-doo.
The hand and arm at the back act as the springboard to help the hind leg explode up. It does take some getting used to if you’re doing it for the first time.
If you have weaker knees or ankles as I do, be careful doing this exercise. I recommend using your stronger leg and focus on that side.
Ab Spring Ups
Here’s a little breather from all the explosive movements. Your core, however, will be doing all the work.
This isn’t the typical ab workout your pilates instructor would make you do. You’d want to put some force on those strikes to the abdomen. Don’t forget to exhale as those mini hard punches land.
Remember to keep your back in a neutral position to maintain that crunch on your abs. Avoid letting your head touch the mat.
Sprint and Press
A killer MMA bodyweight workout routine won’t be complete without some HIIT-style cardio. And this sprint and press exercise gets the job done.
These running in-place drills already burn out the legs and thighs. But here, you also have the shoulders and arms doing work. Fun times.
So before you get here, be sure to psych yourself up for a long ass 30 or 60 seconds. You’re gonna need it.
Tabletop Thrusts
Are you ready for some mobility workouts that’ll make you regret some decisions you’ve made in the past?
But don’t worry, all the suffering will pay off. The tabletop thrust alone works out your core, stability, endurance, and mental fortitude all at the same time.
Key things to remember: thrust as high as you can while keeping your shoulders stable and avoiding your behind to touch the mat.
Gentlemen, if it helps, think of it as a good exercise for the bedroom. *wink wink
Bear Crawls
Some of you may not see the point of this exercise, which is quite understandable. But if you do it right, the bear crawl is a good way to simultaneously work out both the upper and lower body and the core.
I try to use this time to take somewhat of a breather. But no, it still takes the life out of you.
Double Low Squat Jumps
You’re now down to the final three exercises, but the explosive drills aren’t over. This, right here, is a test of character.
At this point, your arms and legs are probably about to fall off. You’re breathing heavy and you’re yearning for that precious sip of water.
But no. Don’t give in, young padawan. Sit back on that squat and push yourself off the ground as if you’ve got springs attached to your heels. No half-assing allowed.
This should bring out the fighter in you. Yell the fatigue out, if needed. You’re almost there.
Plank Builds
This, for me, is the ultimate MMA bodyweight workout for the upper body without the help of any equipment. The plank builds strengthen your core, shoulders, arms all in one go.
If you want to challenge yourself, you can add some shoulder taps in there. And no, it’s not as complicated as it sounds.
Side-to-Side Shuffle Sprawls
So you’ve reached the tail-end of this menacing activity. Props to you. Give yourself a backrub.
But don’t think you’re off the hook on the suffering just yet. Because these side-to-side shuffle sprawls are meant to emulate that last push you’ll need in a fight when someone tries to take you down.
This one’s a real bitch, if I’m being honest. But if you can keep yourself upright without bending to your knees after the clock expires, you’re good.
That’s one entire workout set, and you have two more. Now, if you can get through everything and keep the same pace in your next training session, be proud of yourself. You’ve conquered the most powerful MMA bodyweight workout on the planet.
If you want to know more about Funk Roberts, you can read about him here, or you can check out his official website.
