Finding the correct training formula for your body is tough, so I've compiled a list of quick tips that will help you move yourself along at an accelerated pace. These will teach you how to minimize your recovery time between workouts while maximizing your gains.

  • Drink a lot of water. I can't stress how important staying properly hydrated is, both during training and fighting. Being dehydrated can decrease your resistance to being knocked out by lessening the pressure of the cerebral fluid, making it easier for your brain to bounce around in your head. Even more, you'll increase your recovery time and make it harder for your body to repair injuries and get nutrients to your muscles. Your overall stamina will decrease from an inability to properly regulate bodyheat.

  • Heavy lifts will increase your strength, and are an important core exercise especially when starting out. By using heavy compound lifts like the deadlift, squat, and bent rows, you'll be able to build up a powerful base from which you can then begin training endurance with. I recommend starting out by focusing on core strength training for eight weeks, especially if you don't have a background in lifting. Wrestlers and football players will already have the required core strength, so they can move right into conditioning.

  • While compound lifts are good, you can begin tending toward power exercises as you increase your base. Good exercises to start out with are hang cleans, snatches, and push-pulls. These will build fantastic functional strength that will be useful for you in the cage. They'll also teach you how to use your muscles in conjunction with eachother, increasing your coordination and balance.

  • Circuit training is great for endurance, and while very good, should only make up part of your training. A lot of people fall into the trap of thinking that circuit training is the end-all for MMA--this simply isn't the case. You'll still need to build up a powerful core, and circuit training just doesn't offer that. While your conditioning will be good, you'll still need plenty of strength in order to compete at a high level. Many circuits will incorporate agility training drills, which are important in MMA and often overlooked. Balance is one of the most important attributes of a good fighter, as it'll help them avoid the takedown and strike from odd angles.

  • Get at least seven hours of sleep a night and avoid overtraining. A lack of rest can lead to nutrient deficits that will take their toll on your body, weakening it and preventing recovery. This is known as overtraining, something that many people do but are unaware that they are doing it. In order to avoid this, you'll need to make sure you eat plenty of food and get a lot of rest. It's not a bad thing to take a week off from training every couple months, as this will give your body time to recover and repair injuries. Training doesn't always equal progress--just because you're not in the gym doesn't mean that your body isn't becoming more powerful. The most important thing is to listen to your instincts; if you're too tired to go to the gym or lift weights, then you should probably stay home and rest. Granted, this isn't an excuse to get lazy, but it's important to make sure that you take care of your body. You only have one.