Strength Training For the Fighter

Strength Training For the Fighter: A Beginner’s Guide To MMA Strength Training Program

The first thing that needs to be done is to decide what type of fighter you are. If you’re just starting out, then it might not make sense why you need to train at all.

However, if your goal is to become a professional mixed martial artist (MMA), then strength training will certainly help improve your performance in the ring. There are many different types of fighters in MMA. Some are highly skilled strikers with great striking skills, while others specialize in grappling or ground fighting. Regardless of their style, they all have one thing in common; they need to get stronger.

In order to do so, you’ll want to start off by doing some basic bodyweight exercises like pushups and sit ups. These will help build up your core strength which is crucial when competing in the cage.

You may also want to try some of the other exercises listed here. They include things like weighted pull-up bar dips, bodyweight squats, and even dumbbell curls.

After building up your core strength, you’ll want to move onto heavier weights such as resistance bands or heavy bags. Heavy bag work will definitely help increase your overall muscle mass and strength levels.

After completing these workouts, you’ll want to add in some cardio exercise such as running on a treadmill or swimming laps. This will help you improve your endurance and get in fighting shape. It will also help to increase your overall lung capacity.

You should be training at least four times a week to see maximum results. You may need to take a day or two off in between each session, but overtraining should not be an issue if you’re just beginning.

If you’re extremely motivated and can’t wait to get started, feel free to do some research on MMA strength training before your first workout.

Sources & references used in this article:

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Effect of targeted strength, endurance, and coordination exercise on neck and shoulder pain among fighter pilots: a randomized-controlled trial by B Lange, P Toft, C Myburgh… – The Clinical Journal of …, 2013 –

Neck strength and EMG activity in fighter pilots with episodic neck pain by J Lecompte, O Maisetti, A Guillaume… – Aviation, space, and …, 2008 –

Cross-sectional area of the paraspinal muscles and its association with muscle strength among fighter pilots: a 5-year follow-up by T Honkanen, M Mäntysaari, T Leino, J Avela… – BMC musculoskeletal …, 2019 – Springer

Physiological profile of professional fire fighters. by PW Lemon, RT Hermiston – Journal of occupational medicine …, 1977 –

Evidence of a double peak in muscle activation to enhance strike speed and force: an example with elite mixed martial arts fighters by SM McGill, JD Chaimberg, DM Frost… – … Journal of Strength & …, 2010 –

Core strength: a new model for injury prediction and prevention by WF Peate, G Bates, K Lunda, S Francis… – Journal of Occupational …, 2007 – Springer