How to Build a Strength Base for MMA

While mixed martial arts (MMA) success depends on strength, power and flexibility, strength forms the cornerstone of your training. The higher your strength level, the better equipped you are to exert force on your opponent. This means you can do more with less. Rather than hit someone five times to bring him to the ground, an MMA fighter with a high level of strength may only have to hit him once or twice. So, before you start working on technical, sport-specific skills, you should devote several weeks to just getting stronger. Everything else will be easier if you have this foundation in place.

Instructions

    • 1

      Squat with a barbell two to three times a week. You should squat with the barbell across your back, with your shoulder blades together to make a firm base. When you squat, your feet should be flat, your knees should not go very far forward, and your thighs should be parallel with the floor or deeper before you drive back upwards.

    • 2

      Deadlift once or twice a week. This is a difficult exercise that uses your entire body, so fewer deadlift workouts are preferable to more deadlift workouts. Bend down over a bar on the floor, with a straight back, then pull until it is at your waist. Once you lift the bar a little bit, you can push with your legs. Keep your stomach in and your shoulder blades back throughout the movement.

    • 3

      Power clean by performing a similar movement to a deadlift on a weight that is on the floor. However, once you reach waist height, you need to extend your hips and bring the weight to your collarbone, then drop it down. This is a key power-building exercise.

    • 4

      Bench press by getting under a bar, then bringing it down to your chest (try to touch your shirt, not your chest), then pushing it back up. Keep your shoulder blades together, your chest out and your elbows in.

    • 5

      Mix these exercises up so that on some days you perform more repetitions (5+) at lower weights and some days you perform fewer repetitions (1-3) at higher weights. This will give you the versatility between strength and power you need to be a strong MMA contender.