10 Best Strength Training For Mma
Updated on: September 2023
Best Strength Training For Mma in 2023
K.O. Power: Complete Strength Training for Devastating Punches, Kicks & Throws
The Combat Sports Strength and Conditioning Manual: Minimalist Training for Maximum results
Speed Strength Training for MMA: Fighting Power
Grapple Strong
Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit
Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (Muscle for Life Book 1)
Bodyweight Strength Training Anatomy
Train Like a Fighter: Get MMA Fit Without Taking a Hit
K.O. Power Workout Blueprint and Training Log
Victory Favors the Fearless: How to Defeat the 7 Fears That Hold You Back (Sports for the Soul Book 5)
MMA Conditioning Routine
Do you want to excel in mixed martial arts, but lack the conditioning to fight? Use this routine to improve your overall conditioning and dominate your opponent.
When creating a MMA conditioning routine, it is important to first look in areas that you are weak. Do you often get tired grappling, striking, or a combination of both? Is your general fitness low, or are you more concerned about something specific like muscle fatigue or increasing your lactic threshold? Depending on your goals, you'll want to develop a program specific to your needs that'll allow you to improve as much as possible with as little work as possible. That's not to say you won't need to put in a ton of hard work, but the leap from very good to excellent muscular endurance is so great that you'd be better off just moving from an average to very good VO2 max. The latter will give you a larger overall benefit for less time invested.
If you're looking to improve your muscular endurance, it's useful to do exercises in the 12-15 rep range with relatively light weight. Note that the disadvantage of doing this is that the 12-15 rep range also stimulated hypertrophy without much increase in strength, which means that you might become slower.
To improve your lactic threshold and anaerobic capacity; that is, your ability to do hard work without going into an anaerobic state and your ability to stay in an anaerobic state, you'll need to use high intensity intervals. The Tabata method is one of the best intervals for developing these traits and can be done in as little as 5 minutes.
Below is a Tabata method workout to give you an idea of how it is done. The idea is that you do 20 seconds at maximum intensity with 10 seconds of rest. This program was created for a friend who is preparing for an amateur Muay Thai fight and is posted on my website.
Tabata Method Workout for MMA / Muay Thai
20 - sprints
10 - rest
20 - tuck jumps
10 - rest
20 - 1/2 chin ups
10 - rest
20 - clap push ups
10 - rest
20 - burpees
10 - rest
20 - dumbbell overhead press
10 - rest
20 - dumbbell front squat
10 - rest
20 - power twist
10 - rest
