Mma Conditioning: Finishers, Are You Using Them?

By Author: Marco Perazzo
Total Articles: 3
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Finishers are a popular training modality or protocol that is being used in Fitness, BJJ, MMA conditioning and many other types of training. It really can be thought of as a concept and applied to any type of training. The timing of the popularity of the Finisher falls right in line with the increase of many High Intensity Interval Training (HIIT) programs. HIIT is one of the most effective ways to burn high numbers of calories in shorter amounts of time then long distance or endurance type training. Finishers can be added to your current training to kick it the intensity and challenge the most conditioned athletes.
So what is a Finisher? A Finisher is done at the end of a round or workout. Sometimes they are done as mini circuits, or just one or two exercises at the end. Perefect to increase a fighters MMA conditioning. They are high intensity, and meant to push you to your point of failure. That point where you want to crawl off of the mats to the water cooler. It could be a few HIIT circuits 2-3 minute rounds, or as many burpees as you can do in a minute right after a grappling match.
Is your MMA conditioning ...
... ready for combat?
How can I use Finishers to improve my BJJ and MMA conditioning protocol? The possibilities are endless, but let’s take a look at two ways we can use these to help improve your game. Idea is to use them in a way that will be similar to your training goals, using them at the end of your training session and mixing them into your training session will challenge you when you’re the most tired and need to go harder. MMA conditioning ensures that you are prepared for the rigors of combat sports and competition.
Using Finishers at the end of a mma conditioning session is a great way to make sure you leave it all on the mats. In an hour MMA conditiioning circuit, take the last 5-10 minutes and step up the intensity to a max interval. For example; 3 rounds of 3 minutes, all out without resting:

1 minute of Push Ups
1 minute of Mountain Climbers

1 minute of Burpees

Catch your breath and go again, try doing 3 rounds at the end and see how you feel afterwards. You can keep it simple or get creative just make sure to push yourself.

Mixing them into your MMA conditioning protocol is a great way to push the intensity of individual matches during your training sessions. My instructor when I first started training in Martial Arts used to say all the time “when you get tired you have to go harder. “ So if you are doing live grappling matches and training 5 minute rounds, try doing 1 minute of Burpees as soon as the round ends. Pick a new exercise and do it at the end of every round you do. The end of the round if usually when you will be the most tired and by stepping up the intensity when you’re the most tired will pay off when you need it most. If you are stepping up your training when you’re the most tired and your opponents are not you will be able to go longer and stronger into your matches. When your opponents start to get tired, you will be able to keep the pressure on.

Marco Perazzo is the owner of New Jersey Martial Arts. New Jersey Martial Arts aka NJMA was started in 2006 by world renowned Brazilian Jiu-jitsu Instructor, Muay Thai Kickboxing and Mixed Martial Arts Coach Professor Marco Perazzo. NJMA has two locations convenient to both Burlington and Camden County.