Unique Original Articles » 3 Awesome Tips for MMA Strength and Conditioning

Strength training for MMA fighting is a relatively new discipline. Strength training for MMA is getting more particular attention as the popularity of the UFC and mixed-martial arts grows. Like all sports, MMA practitioners must commit themselves to workouts that will power them to the highest level of preparedness possible.

To be sure you're achieving your full potential as a fighter, try these 3 MMA workout strategies in your MMA strength and conditioning practice.

Tip #1 - Follow a Program

If you're not following a well designed program, you just might be spinning your wheels. The worst thing you can do is go to the gym and say to yourself, "OK, I'm here, now what am I going to do?"

If you're serious about stepping into the octagon, then you must have a periodized strength and conditioning program that's carefully scheduled for at least the last 8 weeks just before your fight. If you don't have a bout set up, then you must decide what skills you need to improve and zero in on those aspects of your skill set.

Tip #2 - Maximize your Productivity in the Weight Room

As an MMA practitioner, you've got to train skills in Jiu-Jitsu, Boxing, Kickboxing, Muay Thai and Wrestling. Then, you need to put them all together into your specific MMA approach.

This doesn't leave you a lot of of time to work on strength. So, you've got to get more done in the little time that you do have.

Your MMA strength program should be built around full body workouts focused on movement patterns - not muscles. Such as the squat, lunge, deadlift, pushing, pulling and twisting. Forget about your chest, biceps, quads, hams, lats, etc.

Hitting the full body with large movement patterns two days a week will allow you to make progress 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 could divide these routines on Mondays and Thursdays to advance your strength and power while permitting for recovery.

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

By far the best tool for increasing fight 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 movements heavily involve the core and improve your balance, coordination and explosiveness.

Using the medicine ball will allow you to develop knockout power with your hand strikes, elbows, knees and kicks while developing explosive take down ability.

Movements like the side toss, overhead throw and chop toss will have you (and your opponents and sparring partners) feeling a difference after only a few sessions.

Unfortunately, many people program these routines improperly, in terms of sets, reps, load, and form.


Learn how to properly design and execute your MMA strength and conditioning program. Improve your MMA by improving your training program and increasing your strength.

Check out more tips, gear and MMA training accessories to improve your skill set.




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