5 Essential Strength Training Principles for Fighters

1. Muscle mass is king!

MMA is all about muscle mass. If you want to win, then you need to have a strong body with lots of muscles. You don’t just train your muscles; you also train your whole body. When it comes to strength training, you must make sure that you are building up all the major muscle groups such as arms, legs, back and chest. These muscles will give you a better chance at winning.

2. Do not neglect your cardio!

Cardio is very important when it comes to MMA because it helps keep your heart rate down and improves balance. Cardio exercises can be done before or after your strength training workouts so that they do not interfere with each other.

3. Do not neglect your flexibility!

Flexibility is very important if you want to perform well in any kind of physical activity. Flexibility exercises can be done before or after your strength training workouts so that they do not interfere with each other.

4. Don’t forget about core strength!

Core strength is essential for every athlete whether it’s football player, basketball player, tennis player or even a martial artist like Bruce Lee. The core strength will give you a strong and solid center of gravity. This is very important if you want to be a good fighter.

5 Essential Strength Training Principles for Fighters - GYM FIT WORKOUT

5. Train, train and train some more!

In order to become a good fighter you need to practice, practice and practice some more. The only way to get better at fighting is by actually fighting. No amount of training can prepare you for actually getting in the ring and fighting.

The above are just some of the essential strength training principles that you need to know as a fighter. Always remember, the more you train, the better you get. So get off your butt, put down the video game controller and go pump some iron!

This is a guest post by Rick Thomas, he is an expert in MMA and has a great interest in martial arts and combat sports. He shares his knowledge through writings at blog sites. Some of his other blog posts include MMA Training for Beginners, Strength Training for Fighting and Strength Training Equipment.

The above strength training program is a guest post by Rick Thomas from the popular blog site called Training for Warriors. In this article, he has explained Strength Training Program for Fighters. This post is very helpful for those people who are interested in mma training program and strength training routine.

Strength Training program for fighters

MMA (mixed martial arts) is a full contact combat sport that allows a wide variety of fighting techniques and skills to prevail over your opponent. Training for mma is very different than training for some other combat sport such as karate or taekwondo. In this popular sport, you may need to fight an opponent who is much bigger and stronger than you are, so winning will require a good strategy in addition to superior fighting skills.

This sport also requires a good cardiovascular ability. Therefore, in addition to training for strength and combat techniques, you should also engage in some cardiovascular exercises such as running or swimming.

MMA fighters must also have strong willpower and a certain degree of mental toughness. A fighter with a weak mind is at a severe disadvantage when fighting an opponent who has the home advantage, who is more highly trained, or who is physically stronger.

The key to winning any fight is not getting hit. If you can maneuver your opponent so that he is standing close to the edge of the ring and you are over towards the middle, he will have to take several steps backwards before he can launch an attack. In the meantime, you can hit him as much as you want!

This is just one example of the kinds of tricks you can use to gain the upper hand in a fight. It is not enough to be physically strong if your opponent is psychologically stronger than you are. The best fighters have both kinds of strength, and that’s what you should aspire to.

5 Essential Strength Training Principles for Fighters - Picture

A solid strength training program will help you develop the physical strength you need to become a skilled fighter. There are many kinds of strength: muscular strength, cardiovascular strength, flexibility, and core strength. Due to the demands of this sport, you will benefit from developing all of them to some degree.

However, as a fighter, your main concern should be developing muscular strength and some degree of cardiovascular strength. Flexibility and core strength are good, but not quite as important for fighters.

You can develop muscular strength through weight lifting. You can also develop muscular strength through calisthenics. Many fighters choose to rely on calisthenics for their strength training. It is also beneficial to do some other form of cardiovascular training such as running or swimming to improve your cardiovascular strength .

The following training program is designed to help you develop a strong, muscular physique and good cardiovascular fitness:

Day 1: Back and Biceps

Day 2: Rest

Day 3: Chest and Triceps

Day 4: Rest

On Mondays, Wednesdays, and Fridays, you will do weight training. On Tuesdays and Saturdays, you will run or swim for at least 30 minutes. On Sundays, you will rest.

If you are under 18 years old, you should take at least one day of rest per week. If you are over 18 years old, you can decide for yourself if you want to take one day of rest per week or not. If you do decide to take a rest day, it should be on Sundays.

Does this workout seem a bit too easy for you?

If so, you might be inclined to push yourself harder when doing your workouts. However, I strongly suggest that you do not push yourself too hard when you are first starting out. This is especially true if you are not used to doing any physical exercise at all.

If you try to push yourself too hard, you are likely to get too tired, get hurt, or possibly even get sick. Please take my advice on this. Listen to what I’ve told you and take it seriously.

5 Essential Strength Training Principles for Fighters - | Gym Fit Workout

Soon, as your fitness level increases, you can begin to increase the intensity of your workouts. If and when you do decide to do so, listen to your body carefully and back off or stop if you feel pain or extreme fatigue.

You may also find that as you get more into shape, you are able to increase the intensity and duration of your workouts on your own without my advice. This is fine too as long as you proceed with caution.

With proper knowledge and a bit of common sense, you can avoid injuries and unnecessary fatigue. Following this workout and advice on a regular basis should help you become a fit and muscular fighter in no time at all.

Keep up the good work!

David is beginning to become very enthusiastic about this training program and can’t seem to put the dumbbells down. He’s been working out every day this week and seems to be really enjoying it.

He’s starting to get really buff!

Good job, David!

Hey, who knew this would actually work and that David would enjoy it so much?

You’re a very good trainer, just like you thought you were. You should be proud of yourself.

From the looks of things, David will soon be ready to compete in his first amateur fight. That will probably take place in about another month or so. He’s got a few weeks to go before he’s ready though so, until then, you should just keep on training him as usual.

You never know, he might even surprise you and want to start competing on a professional level! Wouldn’t that be something!

Well, I guess it’s time to get back to your own training. You’ve still got a lot of work ahead of you if you want to reach your own goals.

Until next time, wish David good luck for me!

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Blog-Latest News Sequence of Conditioning Exercises for Fighters and Martial Artists in Long-Term Training and in a Single Workout by T Kurz – stadion.com

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Defining terrorism: Is one man’s terrorist another man’s freedom fighter? by H Nishiyama, RC Brown – 2019 – Tuttle Publishing

Caged morality: Moral worlds, subculture, and stratification among middle-class cage-fighters by B Ganor – Police Practice and Research, 2002 – Taylor & Francis

The causes of fighting in mice and rats by CM Abramson, D Modzelewski – Qualitative sociology, 2011 – Springer

… Lindh and Yaser Esam Hamdi: Closing the Loophole in International Humanitarian Law for American Nationals Captured Abroad While Fighting with Enemy Forces by JP Scott, E Fredericson – Physiological Zoology, 1951 – journals.uchicago.edu

Health risks to fire fighters by MH Sperber – Am. Crim. L. Rev., 2003 – HeinOnline

The Reagan Doctrine: Principle, Pragmatism, and Policy by CA Matticks, JJ Westwater, HN Himel… – The Journal of burn …, 1992 – academic.oup.com

On the Features of SanDa Fighting and Their Effect on Training SanDa Players by C Pach – Presidential Studies Quarterly, 2006 – Wiley Online Library