As the sport of MMA evolves, fighters are becoming better and better athletes. Gone are the days where the ‘bar brawler’ has a go in the UFC. To compete at the highest level, a well-developed strength training plan is needed. Disregarding strength training will leave you at a disadvantage to other athletes in your weight class.
Strength Training for MMA
Your training plan should focus on core stability, balance, and explosive power. Compound lifting exercises will build the core muscles, provide balance, and give the solid base for explosive movements like strikes.
Weights training must be targeted to build the muscles and train the muscle fibres to give that explosive power required for the KO.
If put together properly, the strength training plan should give the fighter an MMA physique capable of withstanding takedown attempts, grappling and striking with a reduced chance of injury.
As with all training plans, it should be done in conjunction with a nutrition plan capable of providing the body with what it needs to sustain the work rate and build the required muscles. Our article on recommended supplements is a good place to start.
Our Strength and Conditioning Program is ideal for MMA fighters and can be downloaded from our website.
Training Frequency
Strength training for MMA should be performed twice per week so it doesn’t affect training MMA disciplines. Drilling MMA technique is essential for keeping sharp and building the type of endurance needed that can only be done by rolling and sparing.
A fighter should see improvements in their overall game in a matter of weeks when undertaking an MMA specific strength program.
Building Muscle
Your strength and conditioing training should aim to build muscle but there needs to be a balance. Fighters such as Yoel Romero and Henry Cejudo got their physiques from years of strength and conditioning training. Training solely in MMA won’t provide the loading of the muscle needed for Hypertrophy (muscle growth).
However, building too much muscle can affect your endurance because of the heart rate needed to supply the extra muscle with oxygen. The training plan should focus on building enough muscle to give the stability, balance and power needed without affecting cardiovascular endurance.
