MMA weight training is a whole different ball game than most other sports. Virtually every physical attribute must be developed to the highest degree possible as well as work harmoniously together as one unit.

It has been proven time and time again that, much like having limited skill in various martial arts, having limited physical capacities can be a huge disadvantage as a fighter. MMA weight training and other forms of resistance training, if done properly, can greatly enhance a mma fighter’s strength and conditioning.

But the key phrase here is, IF DONE PROPERLY. There can be a lot of wasted effort in a mma weight training workout if the fighter doesn’t train with a specific purpose in mind. Standard bodybuilding or general fitness exercises performed the conventional way simply won’t cut it.

MMA Specific Weight Training

A proper MMA weight training program consists of the right balance of strength and power exercises coordinated in a way that supplements the techniques and skill of a fighter.

As an example, this means you don’t just do squats for the sake of getting “stronger or bigger legs.” You’ll want to know how to transfer your new found leg strength into specific application.

So let’s say you added 50 pounds to your squat. Now, you’ll want to work on developing leg power so that you are not just strong, but explosive, such as the explosiveness needed in shooting in for a take-down.

You can do this by supplementing your heavy squats with exercises like box jumps, sprints, or jumping dumbbell squats.

On top of leg strength from squats and leg power, you’ll also need to add supplementary muscle endurance and conditioning exercises to your mma weight training workouts. Newly developed leg strength will become useless in a fight if your legs tire out within the first couple of minutes.

MMA weight training workouts such as circuit training are great for developing the muscular endurance needed to accomplish this. Light-weight high-rep squats, split squats, and lunges would be good exercises to develop not only strength endurance in your legs but are great for developing all the muscles involved in the legs in a coordinating fashion.

Applying Your New Strength and Power

The final and perhaps most important step to maximizing your mma weight training workouts is to apply your new found strength and conditioning to your mma technique.

By combining specific weight training exercises with your skills training, you will not only be just developing strength and conditioning, but you’ll be coordinating your muscles to use your strength and conditioning for a specific purpose.

Apply this principle to all of your exercises and the respective muscles in your mma weight training workouts and you’ll be much more effective than just hitting the gym and doing a bunch of aimless exercises. Make every part of your mma weight training routine sport specific, and leave getting a good “pump” for the Guidos.

A Great Overall Complete MMA Weight Training Program

If you’re looking for a step-by-step complete and comprehensive mma strength and conditioning program, be sure to check out my personal favorite:

Ultimate MMA Strength and Conditioning Guide by Eric Wong

It’s tried and true and covers everything from A-Z with not only weight training for mma but diet, conditioning, stretching, and everything else in between.

Check out the rest of the details here ===> Ultimate MMA Strength and Conditioning Guide

Hope this helps,

Derek Manuel
MMA Weight Training