7 Strength Training Tips for MMA
I’ve been training MMA in Toronto for almost 15 years. There are 3 things a MMA fighter needs to train conditioning, technique, and strength.
Aside from conditioning and technique training, fighters should have certain days in a week where they work on building their strength. General strength is important to create power, which is needed to knock people out and for takedowns sometimes. Having great technique and strength is the key elements for success in Mixed Martial Arts. Technique can be acquired through muscle memory and retention, while strength and conditioning is built by having regularly strength training routine. Here are 7 strength training for all MMA fighters:
1) Deadlifts
Deadlifts is the core workout for all fighters who want to add lean muscle and strength to their whole body. It is the purest test of strength because you are lifting the weight straight from the ground and at dead weight, with no inertia or stored energy. Fighters should use the deadlift with repetitions in the 3-5 range.
2) Front Squats
Front squats help build both the upper and lower body strength. The front squat is done with the barbell on your front shoulders instead of your upper-back, bend through your knees in a squatting motion and go back right up. Front squats are built to strengthen the core and lower body at the same time. Similar with with the deadlifts, front squats should be done in the 3-6 repetition range.
3) Heavy Sled
Notable MMA fighters such as Roy Nelson, Rashad Evans, Rampage Jackson, etc have added the heavy sled workout in their training regime because of its great results. Doing the heavy sled workout both increases conditioning and lower body strength. If you want to increase your lower body strength more, do the exercise at the start of your workout and put heavy plates on the sled and do 10-second sprints. On the other hand, if you want to focus on conditioning more, do the heavy sled exercise at the end of your workout, increase the sprinting time and put lesser weight on the sled.
4) Kettlebell
Kettlebell training is one of the most simplest forms of strength training because you’ll just need tWo kettlebells and you’re ready to go. Hold the kettlebells at one arm each and start at bent over position (pretty mich like the starting position for deadlifting) with your knees slightly bent. Then, explosively raise the kettlebells to your shoulders (rotate elbows around and underneath the kettlebell) while simultaneously extending the hips, knees and ankle in a “jumping action”. This should be done in a fluid motion for 3-5 repetitions in 3-5 sets. Always remember to always keep elbows tight and do this workout explosively.
5) Weighted Pull-ups
Weighted pull-ups is an upper body strengthening exercise where the body is suspended by the arms. Pull-ups increases punching power because when doing pull-ups the back and the core strengthens, which is a key element that adds power, along with the hips, when you throw a punch. When doing weighted pull-ups, the usual repetition is between the 3-8 range, do this for 3 sets. Keep in mind that whenever you do a pull-up, make sure that your body doesn’t swing so as to perfect the exercise.
6) Sledgehammer
To start off with this exercise, you’ll first need a sledgehammer and a truck tire. You’ll just need to hit the truck tire at the same time controlling form and motion. Stand in front of the tire, about 2 to 3 feet away from it and when you’re swinging from the right, your left foot must be your lead leg. Left hand should be at the bottom of the hammer and the right hand should be closer to the head. As you bring the sledge up, your right hand slides toward the head; as you swing down, your right hand will slide down to join your left hand. Smash the tire as much as you can then control form while its going up. Controlling the hammer as it goes up is half of the workout. Make sure to switch sides alternately after hitting the tire. Do this for 6-10 repetitions for 3 sets. Sledgehammer workout strengthens the core and it enhances grip and forearm strength, it also improves explosiveness.
7) Rest
Finally, the last workout fighters need in their training regime is rest. Rest is essential for the body to recover and help grow the muscles that you worked hard on, just give it a day or two for the body to heal up. After workouts you can try to drink protein shakes for better generation of lean muscles. Treat the body right, and it would do the same to you and provide you with your desired outcome!
With strength and conditioning combined with MMA training, eating well and resting up, fighter’s tend to see the improvement in their performance! Come try our MMA Strength & Conditioning Boot camp for free for 30 Days, we’re located in Toronto.