If you’re looking to improve your performance in Mixed Martial Arts (MMA), incorporating strength training exercises into your routine is essential. This article highlights the best exercises that can take your training to the next level, helping you build functional strength, power, and endurance. From explosive movements like plyometric push-ups and medicine ball slams to compound exercises like deadlifts and squats, these exercises target the specific muscles used in MMA, enhancing your overall athleticism and fighting abilities. Whether you’re a beginner or an experienced fighter, incorporating these exercises into your training regime will undoubtedly boost your performance inside the cage.
Compound Moves
Compound moves are an essential part of any strength training program, and they are particularly effective for MMA athletes. These exercises work multiple muscle groups at once, allowing you to build strength, power, and overall athletic performance. The three compound moves every MMA athlete should prioritize are deadlifts, squats, and bench press.
Deadlifts
Deadlifts are often hailed as the king of all exercises because they target a wide range of muscles, including the back, glutes, hamstrings, and core. This exercise involves lifting a barbell from the ground to a standing position, focusing on proper form and technique. Deadlifts not only build raw strength but also improve grip strength, which is crucial for grappling and controlling your opponent. By incorporating deadlifts into your strength training routine, you’ll develop a solid foundation of power and stability that will translate to the octagon.
Squats
Squats are another compound movement that should be a staple in any MMA athlete’s training program. This exercise primarily targets the muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves. Squats are highly functional and simulate the movements often encountered in MMA, such as explosive takedowns and ground transitions. By performing squats regularly, you’ll not only increase leg strength but also develop the stability and balance necessary to withstand and deliver powerful strikes while standing or on the ground.
Bench Press
While MMA is predominantly a sport that utilizes the lower body, neglecting the upper body would be a mistake. The bench press is a classic compound exercise that primarily focuses on the chest, shoulders, and triceps. This movement is essential for developing upper body strength and power, which is crucial for generating force in strikes and maintaining control during grappling exchanges. By incorporating bench press into your training routine, you’ll develop a strong and powerful upper body that complements your lower body strength, creating a well-rounded and formidable athletic foundation.
Core Exercises
A strong and stable core is incredibly important for MMA athletes as it is the center from which all movements originate. Core exercises not only help with generating power and stability but also improve overall balance and body control. There are numerous core exercises to choose from, but two that stand out are the plank and Russian twists.
Plank
The plank is a simple yet highly effective exercise for developing core strength and stability. To perform a plank, start by assuming a push-up position and holding it for an extended period. This exercise engages the entire core, including the rectus abdominis, transverse abdominis, obliques, and lower back muscles. The plank can be modified to target specific muscle groups and intensify the challenge. By incorporating planks into your training routine, you’ll develop a rock-solid core that enhances your overall athleticism and reduces the risk of injury.
Russian Twists
Russian twists are another fantastic exercise for targeting the core muscles, particularly the obliques. To perform Russian twists, sit on the ground with your feet elevated off the floor and lean back slightly. Holding a weight or medicine ball, rotate your torso from side to side, touching the weight to the ground on each side. This exercise not only strengthens the obliques but also improves rotational power and stability, which is crucial for generating torque in strikes and defending against opponents’ attacks. By including Russian twists in your workout routine, you’ll develop a more well-rounded and powerful core that will greatly enhance your performance in the cage.
Olympic Lifts
Olympic lifts may not be commonly associated with MMA training, but they offer significant benefits for athletes in the sport. These dynamic and explosive movements not only build strength but also improve power output, speed, and coordination. Two Olympic lifts that can greatly enhance an MMA athlete’s performance are the clean and jerk and the snatch.
Clean and Jerk
The clean and jerk is a complex movement that involves lifting a barbell from the ground to the shoulders, then explosively pushing it overhead. This exercise targets multiple muscle groups, including the legs, hips, back, shoulders, and arms. The clean and jerk develops explosive power, full-body coordination, and the ability to generate force from the ground up. By incorporating clean and jerks into your training routine, you’ll improve your ability to generate power in strikes, perform explosive takedowns, and move dynamically in the cage.
Snatch
The snatch is another Olympic lift that can greatly benefit MMA athletes. This movement involves lifting a barbell from the ground to a fully locked overhead position in one fluid motion. The snatch targets similar muscle groups as the clean and jerk but places more emphasis on speed, coordination, and flexibility. The snatch develops explosive power, improves athletic performance, and enhances overall body control. By incorporating snatches into your training routine, you’ll improve your ability to generate power, react quickly, and move with agility, giving you a significant advantage in the octagon.
Explosive Movements
Explosive movements are crucial for MMA athletes as they mimic the dynamic and fast-paced nature of the sport. These exercises enhance power, speed, and athleticism, allowing you to deliver devastating strikes and perform explosive takedowns. Three explosive movements to consider incorporating into your training regimen are plyometric push-ups, medicine ball throws, and box jumps.
Plyometric Push-ups
Plyometric push-ups are a challenging variation of the traditional push-up that focuses on explosive power and speed. To perform plyometric push-ups, start by assuming a push-up position. Lower your chest to the ground, and then explosively push yourself up with enough force to lift your hands off the ground. As your hands leave the ground, quickly clap them together before returning to the starting position and repeating the movement. Plyometric push-ups develop upper body explosive power, improve fast-twitch muscle fibers, and enhance overall athletic performance. By incorporating plyometric push-ups into your workout routine, you’ll improve your ability to generate power in strikes and perform explosive takedowns.
Medicine Ball Throws
Medicine ball throws are an excellent exercise for developing explosive power in the entire body. To perform this exercise, hold a medicine ball with both hands and stand with your feet shoulder-width apart. Bend your knees slightly and explosively throw the ball as far as possible in front of you. Catch the ball on the rebound and repeat the movement. Medicine ball throws engage the muscles in the legs, hips, core, and arms, improving coordination and explosiveness. By incorporating medicine ball throws into your training routine, you’ll develop explosive power throughout your entire body, enabling you to generate powerful strikes and perform explosive movements in the octagon.
Box Jumps
Box jumps are a popular exercise for developing lower body explosive power and improving vertical jump height. To perform box jumps, stand in front of a sturdy box or platform of an appropriate height. With your feet shoulder-width apart, bend your knees and explosively jump onto the box, landing in a stable position. Step back down and repeat the movement. Box jumps target the muscles in the legs, including the quadriceps, hamstrings, and calves, developing explosive power, and improving lower body strength. By incorporating box jumps into your training routine, you’ll improve your ability to explode in and out of takedowns, deliver powerful kicks, and quickly change levels in the cage.
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