How you can use your gym buddy's body weight to build strength, balance and speed.

Unlike the Brock Lesnars of this world, who can earn up half a million dollars per fight, the average MMA warrior has a more modest budget. Penniless pugilists yearn for a cheap bit of kit that will give them a full-body workout.

Well, it doesn't come cheaper than the human body. Partner training is a great way to shape an Adonis-like physique without having to invest in expensive gym equipment. 

You can immediately use partner training to help improve your grip strength and ability to hold onto a sweaty opponent.

The weight of the body is unevenly distributed, giving a more functional feel for replicating what's happening when you're in an MMA bout.

All you need is a friend to do it with. Hopefully, that should be the easy part.

THE WORKOUT

To make it in MMA, you need to be well rounded. The following partner training exercises cover five different movement patterns: lower-body level changes, upper-body pushing, upper-body pulling, core stability/strength and leg drives.

Be sure to train with a partner who's roughly the same body weight so you're both getting a fair workout (although a UFC welterweight is expected to bench press the body weight of a 254lb Shane Carwin, with ease).

Partner Carry Front Squats

This drill, when done correctly, should be challenging for both guys, not just the guy who’s doing the lifting!

1: Partner A stands tall, holding partner B.

2: Partner B wraps his arms around partner A’s shoulders and locks his legs together, while keeping his body stiff and straight like a board throughout the exercise.

3: Partner A performs squats. Once partner A has finished his set, immediately switch positions.

Pro Tip:

Partner B should hold on by wrapping his arms around partner A, crossing his legs and squeezing tightly. If partner B does his job correctly, partner A shouldn't need to use his arms to hold up partner B. Carry your training partner at least twice – one time with his torso on your right side and another on your left.

PARTNER ROWS

This drill will build grip strength in both guys and develop massive upper-body pulling strength for the bottom man.

1: Partner A stands tall with his feet at partner B’s armpits.

2: Partner B grips partner A’s wrists or hooks his fingers and pulls himself up, lifting his entire body off the ground (pivoting on his heels). Partner B keeps his body straight and repeats the rowing action for as many reps as he can perform before losing grip. Once partner B reaches absolute failure (when he can't face the pain any longer and collapses to the ground in a sweaty heap), switch positions.

PARTNER FOUR-COURNER PUSH-UPS

This exercise will build upper-body pushing strength, neck strength and massive core stability in both guys. 

1: Partner A assumes push-up position with his feet wider than his shoulders to create a larger base. Partner B assumes push-up position by placing one hand on partner A’s hip and the other hand on partner A’s shoulder. Partner B performs 3–10 push-ups. 

2: Partner B then places one hand on the top of partner A’s head and the other on his shoulder. Partner B performs another 3–10 push-ups.

3: Partner B then continues to repeat this on the other side of partner A’s shoulder and head, and again on his shoulder and hip.

Pro Tip:

Partner A should have his head looking up slightly while partner B presses his head towards his body, not downwards toward the floor. Partner A should feel minimal pressure in his neck. If discomfort is experienced, avoid the neck training. Partner B rotates around partner A beginning on one side and gradually moves around to finish on the opposite side from which he began.

PARTNER SNAKE ON A TREE

This is a classic core strength drill used by grapplers, which will make you as strong as a gorilla and give you a rock-solid core. It is called snake on a tree because the standing partner must stay stable and strong like a tree, while the other partner climbs around him in a smooth manner without loosing contact as if he were a snake.

1: Partner A stands tall with his feet wide and his arms straight out to the side. Partner B jumps on partner A’s back, wrapping his arms and legs around partner A.

2: Partner B then crawls all the way around partner A’s torso without allowing his feet to touch the floor.

3: Once partner B makes a full circle, he must reverse and go back the other direction. When completed, switch positions.

Pro Tip:

Partner A must work hard to remain stable and not throw off partner B. Partner B must climb in a controlled manner as to not place partner A off balance.

PARTNER PUSH

This one is a killer lower-body and cardio-conditioning workout that provides formidable leg-driving strength and develops endurance, making sure you can go the distance.

1: Facing one another, partner A places his hands on partner B’s shoulders. Keeping his arms straight, partner A begins to drive his legs and push partner B backwards. Partner B leans forward into partner A and attempts to create some resistance for partner A to push against. Partner B pushes hard enough to make partner A work hard, while still allowing partner A to move him backward. Once partner A has pushed partner B for 40–50 yards, switch positions.

Pro Tip:

Partner A should push hard into the ground and take big, powerful strides while pushing partner B. Partner A should not try to run or use short, choppy steps while pushing partner B. Partner B should place his hands on partner A’s elbows during the partner push. This will keep partner A from slipping off.