Sample workout that you can use

Here is a sample workout that you can use if you're just starting MMA: sets x reps
Monday:
Anaerobic MMA workout: power clean 2x5, deadlift 3x5, high swing 3x5, good morning 3x8
Aerobic workout: moderate cardio for 5 minutes immediately preceding and proceeding the anaerobic portion.
Wednesday:
Anaerobic MMA workout: full squat 3x6, barbell lunges 3x8, overhead squat 3x4, snatch 2x5, reverse hyperextension 3x8
Aerobic workout: moderate cardio for 5 minutes immediately preceding and proceeding the anaerobic portion.
Thursday:
Anaerobic MMA workout: None
Aerobic workout: 5 mile jog or 15 mile bike ride
Friday:
Anaerobic MMA workout: pull up 3xfailure, bent over row 3x8, power straight 2xfailure, hyperextension 2x15, incline sit ups 3x20, dumbbell snatches 3x5, shoulder press 3x8
Aerobic workout: moderate cardio for 5 minutes immediately preceding and proceeding the anaerobic portion.
Saturday:
Anaerobic MMA workout: None
Aerobic workout: 5 mile job or 15 mile bike ride
Remember that MMA is not just about power. Skill still does play a part, but that part might not be as significant as you once thought. Train hard and workout consistently, you'll see strength and preformance gains in no time. You'll be surprised by how quickly your conditioning can sky rocket if you get into the right workout plan