Becoming a professional MMA fighter takes blood, sweat, and a willingness to get hit repeatedly in the face. While not everyone may be cut out for life as a cage fighter, anyone can reap the benefits from their cross-training style. Fighters require a unique combination of power, speed, and endurance that cannot be accomplished through traditional weight training techniques.

"Cross-training is crucial for all athletes, including mixed martial artists. The key is to mimic the demands of the sport,” says Josh Kozak, a former MMA fighter and the founder of HASfit. "A fighter gains little from bodybuilding routines that focus on gaining mass, but benefits most from explosive routines using tools like medicine balls, plyometrics and kettle bells."

Here are three MMA exercises that you can do at home or in the gym:

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