Stair Workout for MMA

Stair training is great for cardio, but let’s be honest—it gets boring fast! In this video, I’ll show you a few ways to add some cool martial arts action into your next stair workout.

FULL DISCLOSURE: Yes, you’ll look like a lunatic if you do these exercises, but you’ll be a ripped, powerful, and dangerous lunatic. So, they’re worth it! 🙂

If the video doesn’t play, find the full routine below. Now, get to steppin’!

Stair Workout for MMA

The next time you hit the stairs at work, home, or anywhere, try these drills. They’ll not only get you into shape, they’ll improve your martial arts skills.

1) Jab

Start in your fighting stance. Throw a jab and step up one stair at a time. Work the same arm all the way to the top.

The key for all stair training is to focus on pushing off the back foot. Train to explode forward.

Of course, you can add the straight punch, hook, or any other combo you want. Just keep it moving and take one step at a time.

Once you reach the top, try throwing the jab backwards. The difference?

On the way up, I focus on speed and driving in behind the punch. On the way back, I think about sitting down and throwing a stiff jab.

SAFETY NOTE:
Take your time! If you don’t feel safe stepping backwards, don’t do it. Practice at your own risk!

2) Front Kick

Next up is the front kick or teep… or why not practice both! Step up with your front foot and kick with your back foot. After the kick, place your foot one step back and repeat.

Like the jab, work one leg at a time, then switch leads on the following set.

The trick to a great kicking workout is to raise your knee or chamber just like you would do standing on the ground. Don’t cheat!

You can work your kick on the way back down, too, but this time, throw the front foot instead. Again, only practice this if you feel confident in your balance and coordination. I highly recommend holding on to a handrail until you get a feel for stepping backwards.

SAFETY NOTE:
Listening to music is also dangerous while stair training. Turn off the tunes and tune into your body.

3) Knees

Nothing fancy here. Just step up and knee with the back leg all the way up. Again, don’t cheat the move—get that knee up!

When you step up one stair at a time, focus on speed. When you’re ready to shift into power mode, move up two steps at a time. That will wipe you out!

4) Switch Step Knees

Now for something a little fancier. Repeat your knee strikes, but add a switch step on each rep.

You can either switch step on the same step or step down behind you and switch. Either way, a couple sets of these and you’ll feel like a superhero flying up the stairs.

Hey! What If I Have Bad Knees?

Alas… what goes up, must come down. It’s true—all that running down the stairs can be brutal on your knees. No problem!

If you want to spare your knees from ice and Advil, here’s another idea—

Climb down on your hands!

Seriously! Work your legs on the way up and arms on the way down. That makes stair training a full body workout. Climbing down will really move the blood around your body and increase the cardio challenge.

If you don’t like that idea, here’s a final suggestion—

Climb down backwards. That’s an easy variation that will spare your knees and give you a chance to catch your breath.

Okay—ready… set… step! Here’s the full routine—

• L Jab Up and Down
• R Jab Up and Down
• R Front Kick Up and Down
• L Front Kick Up and Down
• R Knee Up > Climb Down
• L Knee Up > Climb Down
• R Double Step Knee Up > Climb Down
• L Double Step Knee Up > Climb Down
• 2 sets of Switch Step Knees Up > Climb Down

Whew! That’s a stair workout you’ll feel for days!