Strength and conditioning for mixed martial arts is a complex process with much to consider. Strength training for MMA is getting more attention now as the popularity of the UFC and mixed-martial arts grows. Like all sports, MMA fighters must dedicate themselves to workouts that will take them to the highest level of readiness possible.
To ensure you're reaching your full potential as a cage fighter, incorporate these 3 MMA workout tips in your MMA strength and conditioning practice.
Tip #1 - Follow a Program
If you're not following periodized program, you could simply be wasting time and energy. The dumbest thing you can do is go to the gym and say to yourself, "OK, now that I'm here, where do I start?"
If you're serious about stepping into the octagon, then you must have a periodized strength and conditioning program that's designed for at least the last 8 weeks leading up to your fight. If you don't have a bout set up, then you must at least identify what skills you need to refine and focus on those aspects of your skill set.
Tip #2 - Maximize your Effectiveness in the Weight Room
As a mixed-martial artist, you've got to develop skills in Jiu-Jitsu, Boxing, Kickboxing, Muay Thai and Wrestling. Then, you need to put them all together into your specific MMA style.
This doesn't leave you a lot of of time to develop your strength. So, you've got to get more done in the little time that you do have.
Your MMA strength program should be designed around total body routines focused on movement patterns - not muscles. Think squat, lunge, deadlift, pushing, pulling and twisting. Forget about your chest, bi's, quads, hams, back, etc.
Total body workouts with main movement patterns two days a week will allow you to stimulate muscle density without over-training.
Here's an example of a 2 day split:
Day 1: Reverse lunge - Bench press - Woodchop - Arnold press - Reverse Curl Day 2: Squat - Chinup - Romanian deadlift - 1-arm row - Pull-over
You should divide these workouts on Mondays and Thursdays to improve your strength and power while permitting for recuperation.
The sets and rep ranges will depend on your goals, energy and recovery. A well designed program will balance pure strength with hypertrophy.
Tip #3 - Use a Medicine Ball for Conditioning Circuits
One of the best gym accessories for increasing cage-specific power is the medicine ball.
Medicine balls are virtually indestructible and can be thrown overhead, backwards, sideways, into walls and onto the floor.
Throw the ball as hard and fast as you can in rotational movements. Rotational techniques heavily involve the core and develop your balance, coordination and explosiveness.
Integrating the medicine ball will allow you to develop knockout power with your hand strikes, elbows, knees and kicks while developing explosive grappling advantage.
Exercises like the side toss, wall slam and chop toss will have you (and your opponents and sparring partners) feeling a difference after only a few cycles.
Unfortunately, many people perform these exercises improperly, in terms of intervals, reps, load, and form.
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