two MMA fighters fighting

Strength Training for MMA

Posted by Chris Manus on

Are you looking to step up your martial arts training? Then consider strength training for MMA. With the right exercises and techniques, strength training can be a crucial component of improving performance in mixed martial arts. In this blog post, we'll cover the basics of how to use weightlifting and resistance exercises to become a better fighter, as well as some tips on putting together an effective workout plan. You'll also find out which muscles are most crucial for MMA success, plus get a few quick nutrition tips that will help fuel your workouts. Read on to learn how strength training can help you kick it up a notch in your next match.

An Overview of Strength Training for MMA

Strength training for MMA focuses on workouts that build up an athlete's endurance and power. The primary benefit of strength training is that it allows a fighter to become better prepared to utilize their entire body in combat, not just the upper body muscles most commonly engaged in grappling situations. It builds agility and balance, as well as excellent overall fitness. MMA athletes are often subjected to round-ending chokeholds or slams during fights, so tolerating high force is essential. A workout routine including weightlifting, calisthenics, and high-repetition exercises is ideal for establishing the necessary strength levels while allowing athletes to practice effective defensive moves during sparring sessions. Strength training differentiates a mediocre fight night performance from dominating victory in the ring.

Related Link: Max Muscle Recovery With Supplements and Stretching 

Benefits of Strength Training for MMA


MMA fighter putting on gloves

Increased Power & Speed 

Strength training exercises such as squats and deadlifts can help improve power and speed in MMA fighters by increasing muscle mass and improving coordination between muscles. This will result in faster movements during fights and increased agility on the mat or in the ring. Increased power also helps to generate more force when striking or grappling an opponent, allowing fighters to deliver powerful strikes with greater accuracy. 

Increased Endurance 

Strength training can also help increase endurance in MMA fighters by improving their cardiovascular health. By conditioning their bodies through strength training exercises such as burpees, mountain climbers, and push-ups, fighters can better prepare their bodies for long bouts inside the cage. Improved endurance allows fighters to stay competitive throughout a match without fatigue setting in too soon.    

Increased Mobility 

Strength training can help improve mobility for fighters by increasing flexibility and range of motion. This makes it easier for them to move around during fights without losing balance or getting tired quickly due to stiff muscles. Stretching exercises like yoga is especially beneficial for this purpose since they allow practitioners to open up their hips while strengthening their core muscles at the same time. This helps them maintain proper form while easily delivering strikes or taking down opponents.

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Types of Strength Training Exercises for MMA


Weightlifting is the foundation of any fighter's strength-training routine. It involves lifting weights with a barbell or dumbbell to build muscle mass and increase overall strength. Weightlifting has been shown to improve bone density, reduce body fat levels, increase speed and agility, and strengthen muscles throughout the entire body. Additionally, the psychological benefits of weightlifting can be significant; it can help you develop discipline, mental toughness, and confidence. 


Plyometric exercises involve explosive movements such as jumps and bounds that require maximum force output in a short time. Plyometric exercises are designed to increase power and explosiveness by improving coordination between your nervous system and muscles. They also help strengthen your core muscles that support your spine and help prevent injuries during competition or sparring sessions. Plyometric exercises include box jumps, burpees, tuck jumps, jump squats, lateral bounds, single-leg hops, medicine ball throws, etc. Performing these exercises regularly can help improve power output during strikes or takedowns in the Octagon or ring. 

Resistance Band Workouts

Resistance bands are an excellent tool for MMA fighters because they allow them to do effective workouts anywhere—at home or on the road—without requiring access to heavy gym equipment like barbells or dumbbells. Resistance bands come in various thicknesses, which offer varying levels of difficulty; the thicker the band is, the more difficult it is to pull it apart, making it ideal for building up strength quickly without lifting heavy weights at the gym. Resistance band workouts target multiple muscle groups simultaneously, making them incredibly efficient when you're short on time but still want a full-body workout.

Mental Benefits of Strength Training for MMA

Strength training will help you develop physical strength and power and can also provide mental benefits. Research has indicated that strength training can improve focus, enhance confidence, and even faster reflexes. By improving your performance through strength training for MMA, you will experience physical improvement and desirable mental benefits such as increased focus and confidence. These positive changes can ultimately lead to better performances in competitions or other intensive training sessions. Make sure to include strength training as part of your MMA routine and gain strength inside and outside the cage.

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Setting Up an Effective Workout Plan

 MMA fighter doing a pushup

Developing and adhering to an effective strength training plan is a crucial component for anyone looking to compete in Mixed Martial Arts (MMA). There are various strength training protocols designed for different weight classes and fitness goals. For instance, an athlete who competes in lightweight may focus on strength endurance as opposed to someone competing in heavyweight, who might work more on strength, power, and explosiveness. The best chance of entering the ring or cage in peak physical condition is if your strength training is specifically designed for your weight class and specific goals. You can build up your strength by performing exercises using only your body weight or by using lighter weights and performing more repetitions. Switching up your routine every so often is important to prevent your muscles from becoming stale. Long-term benefits accrue to athletes of all abilities through strength training, especially when coupled with core-strengthening activities like crunches and other abdominal exercises.

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MMA Strength Training

An athlete's physical performance in their sport can be significantly enhanced through strength workout training. It’s important that athletes get regular, rigorous workouts to keep their muscles strong and balanced; MMA strength training is a great way to do this. Whether you’re a beginner or an experienced veteran, incorporating strength workouts into your MMA routine will help take your game to the next level. But don’t forget–to avoid fatigue and exhaustion during training sessions, it is important to stay well-nourished and hydrated. That’s why our gummies are a great energy source and can help with sleep, stress, and energy. Visit our website today to get all the information you need about our gummies so you can enjoy improved performance in the sport you love.

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