Are you ready to take your MMA training to the next level? Look no further than this article, which presents the top 10 resistance training workouts specifically tailored for MMA fighters. Achieving success in mixed martial arts requires more than just skill and technique; it demands strength, power, and endurance. In this comprehensive guide, you will discover a variety of exercises that will help you build the physical attributes necessary to excel in the octagon. From kettlebell swings to medicine ball slams, these workouts will challenge your body and improve your overall performance. Get ready to elevate your training and unleash your full fighting potential!
Push-ups
Push-ups are a classic exercise that targets the muscles in your chest, shoulders, arms, and core. They are a staple in any resistance training routine, including those for MMA.
Traditional push-ups
Traditional push-ups are performed with your hands slightly wider than shoulder-width apart and your feet together. As you lower your body towards the ground, make sure to keep your core engaged and your back straight. Push through your hands to raise your body back up to the starting position. Traditional push-ups are great for building overall upper body strength and stability.
Wide-grip push-ups
Wide-grip push-ups are similar to traditional push-ups, but with a wider hand placement. By placing your hands wider than shoulder-width apart, you will be targeting your chest muscles even more. This variation can help to develop a broader chest and increase overall upper body strength.
Diamond push-ups
Diamond push-ups, also known as close-grip push-ups, are performed by bringing your hands close together in a diamond shape directly under your chest. This variation places more emphasis on your triceps and is a great exercise for building strength and definition in the back of your arms.
Clap push-ups
Clap push-ups are an advanced variation of push-ups that require explosive power and upper body strength. As you lower your body towards the ground, push off the ground explosively and clap your hands together before returning to the starting position. Clap push-ups are a challenging exercise that can help to build power and speed in your punches and strikes.
Pull-ups
Pull-ups are a compound exercise that primarily target the muscles in your back and arms. They are an excellent way to build upper body strength and improve pulling movements, which are essential in MMA.
Traditional pull-ups
Traditional pull-ups are performed by gripping a horizontal bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. From a hanging position, pull your body upwards until your chin is above the bar. Lower yourself back down and repeat. Traditional pull-ups target your lats, biceps, and shoulders, and are an effective exercise for developing upper body strength.
Chin-ups
Chin-ups are similar to pull-ups, but with your palms facing toward you. This grip variation places more emphasis on your biceps and can help to develop a stronger and more defined upper body.
Wide-grip pull-ups
Wide-grip pull-ups are performed with a wider hand placement on the bar. This variation targets your lats and helps to build a wider back. Wide-grip pull-ups are particularly beneficial for MMA fighters, as a strong back is crucial for grappling and throwing techniques.
Close-grip pull-ups
Close-grip pull-ups are performed with your hands close together on the bar. This grip variation primarily targets your biceps and forearms, helping to increase overall arm strength. Close-grip pull-ups are a great exercise for improving your grip strength, which is essential for grappling and controlling your opponent.
Squats
Squats are a fundamental exercise that targets the muscles in your lower body, including your quadriceps, hamstrings, glutes, and calves. They are crucial for building leg strength, power, and stability, which are essential for MMA fighters.
Bodyweight squats
Bodyweight squats are a great exercise for beginners or those who prefer not to use weights. Stand with your feet shoulder-width apart and lower your body down as if sitting back into a chair, keeping your chest lifted and your weight in your heels. Push through your heels to return to the starting position. Bodyweight squats help to improve lower body strength and mobility.
Front squats
Front squats are performed with a barbell resting on the front of your shoulders. This variation targets your quads, hamstrings, and glutes, while also improving core strength and stability. Front squats are particularly effective for mimicking the movements used in grappling and takedowns.
Back squats
Back squats are performed with a barbell resting on your upper back. This variation allows you to lift heavier weights and targets your quads, hamstrings, glutes, and lower back. Back squats are an excellent exercise for building overall leg strength and power.
Pistol squats
Pistol squats, also known as single-leg squats, are a challenging exercise that requires balance, strength, and flexibility. Stand on one leg and lower your body down, keeping the other leg extended in front of you. Pistol squats primarily target your quads and hamstrings, but also engage your glutes and core. They are a great exercise for developing single-leg strength and stability.
Lunges
Lunges are a unilateral exercise that targets your quadriceps, hamstrings, glutes, and calves. They help to improve leg strength, stability, and balance, which are crucial for movements in MMA.
Walking lunges
Walking lunges are performed by stepping forward with one leg and lowering your body down until your back knee is nearly touching the ground. Push through your front heel to return to a standing position and repeat with the opposite leg. Walking lunges engage multiple muscles at once and help to improve overall lower body strength and stability.
Reverse lunges
Reverse lunges are performed by stepping backward with one leg and lowering your body down until your front knee is at a 90-degree angle. Push through your front heel to return to a standing position and repeat with the opposite leg. Reverse lunges target similar muscles as walking lunges, but with less impact on your knees. They are an excellent exercise for building lower body strength and stability.
Curtsy lunges
Curtsy lunges are performed by crossing one leg behind the other and lowering your body down until your front thigh is parallel to the ground. Push through your front heel to return to a standing position and repeat with the opposite leg. Curtsy lunges target your glutes, hamstrings, and inner thighs, and are a great exercise for improving overall lower body strength and stability.
Side lunges
Side lunges are performed by stepping to the side with one leg and lowering your body down until your thigh is parallel to the ground. Push through your heel to return to a standing position and repeat with the other leg. Side lunges primarily target your inner thighs, glutes, and quads, and are an effective exercise for building leg and hip strength.
Deadlifts
Deadlifts are a compound exercise that primarily targets the muscles in your posterior chain, including your hamstrings, glutes, lower back, and traps. They are a fundamental exercise for building overall strength and power, making them essential for MMA fighters.
Conventional deadlifts
Conventional deadlifts are performed with a barbell on the ground in front of you. Stand with your feet shoulder-width apart, bend at the hips and knees, and grip the bar with your hands slightly wider than shoulder-width apart. Drive through your heels, engage your glutes and hamstrings, and lift the bar to a standing position. Lower the bar back down in a controlled manner and repeat. Conventional deadlifts are a full-body exercise that targets multiple muscle groups, making them ideal for building overall strength and power.
Sumo deadlifts
Sumo deadlifts are similar to conventional deadlifts, but with a wider stance and a narrower hand grip. Stand with your feet wider than shoulder-width apart, grip the barbell with your hands inside your legs, and perform the same hip hinge movement to lift the barbell from the ground. Sumo deadlifts place more emphasis on your inner thighs and glutes, making them a great exercise for building lower body strength and stability.
Romanian deadlifts
Romanian deadlifts, also known as RDLs, are performed with a slight bend in your knees and a hip hinge movement. Stand with your feet shoulder-width apart, grip the barbell with your hands slightly wider than shoulder-width apart, and lower the bar down your legs until you feel a stretch in your hamstrings. Drive your hips forward to return to a standing position and repeat. Romanian deadlifts primarily target your hamstrings and glutes, making them an excellent exercise for strengthening the posterior chain.
Bench Press
The bench press is a classic upper body exercise that primarily targets your chest, shoulders, and triceps. It is an essential exercise for building upper body strength and power, which are important for MMA fighters.
Flat bench press
Flat bench press is performed by lying flat on a bench with your feet on the ground. Grip the barbell slightly wider than shoulder-width apart and lower it down towards your chest, making sure to keep your elbows tucked in. Push through your hands to raise the bar back to the starting position and repeat. Flat bench press is an effective exercise for building overall upper body strength and size.
Incline bench press
Incline bench press is similar to the flat bench press, but with the bench angled at around 45 degrees. This variation places more emphasis on your upper chest muscles and shoulders. Incline bench press is a great exercise for developing upper body strength and adding definition to your chest.
Decline bench press
Decline bench press is performed with the bench angled downward, with your head lower than your feet. This variation puts more emphasis on your lower chest muscles and can help to improve overall chest development. Decline bench press is a challenging exercise that requires a strong core and upper body strength.
Shoulder Press
Shoulder press is an excellent exercise for targeting the muscles in your shoulders and upper back. Strong shoulders are essential for maintaining proper posture, generating power in your strikes, and preventing injuries in MMA.
Barbell shoulder press
Barbell shoulder press is performed by sitting or standing with a barbell resting on your shoulders. Press the barbell overhead until your arms are fully extended, then lower it back down and repeat. Barbell shoulder press targets your shoulders, triceps, and upper back, and is a great exercise for building overall shoulder strength and stability.
Dumbbell shoulder press
Dumbbell shoulder press is performed by holding a dumbbell in each hand at shoulder level. Press the dumbbells overhead until your arms are fully extended, then lower them back down and repeat. Dumbbell shoulder press allows for greater range of motion and helps to correct muscle imbalances. It requires more stabilization from your core and engages your shoulder muscles individually.
Arnold press
The Arnold press, named after bodybuilding legend Arnold Schwarzenegger, is a variation of the dumbbell shoulder press. Start with the dumbbells held with palms facing your face, then as you press the dumbbells overhead, rotate your palms to face forward. This exercise targets all heads of the shoulder muscles and can help build overall shoulder strength and size.
Bent-Over Rows
Bent-over rows are a compound exercise that targets your back, shoulders, and arms. They help to improve back strength and posture, which are crucial for MMA fighters.
Barbell bent-over rows
Barbell bent-over rows are performed by bending forward at the hips with a barbell in your hands. Keeping your back flat and your core engaged, row the barbell towards your chest, squeezing your shoulder blades together at the top of the movement. Lower the barbell back down in a controlled manner and repeat. Barbell bent-over rows are a great exercise for building overall back strength and size.
Dumbbell bent-over rows
Dumbbell bent-over rows are similar to barbell rows, but performed with dumbbells instead. Stand with your feet hip-width apart and bend forward at the hips, holding a dumbbell in each hand with your palms facing your body. Row the dumbbells towards your chest, squeezing your shoulder blades together, then lower them back down and repeat. Dumbbell bent-over rows allow for a greater range of motion and can help to correct muscle imbalances.
Inverted rows
Inverted rows, also known as bodyweight rows, are performed by setting up a barbell or suspension trainer at waist height. Lie underneath the bar, with your feet on the ground and your body straight. Grab the bar with an overhand grip and row your chest towards the bar, squeezing your shoulder blades together. Lower yourself back down in a controlled manner and repeat. Inverted rows are an excellent bodyweight exercise for building upper body strength and improving your pulling movements.
Russian Twists
Russian twists are a core exercise that targets your obliques, which are important for generating power and stability in MMA movements.
Medicine ball Russian twists
Medicine ball Russian twists are performed by sitting on the ground with your knees bent and holding a medicine ball or weight in front of your chest. Lean back slightly and twist your torso to the left, then to the right, touching the ball or weight to the ground on each side. Medicine ball Russian twists engage your obliques and help to improve rotational strength and stability.
Weighted Russian twists
Weighted Russian twists are performed in a similar way to medicine ball Russian twists, but with a weight or dumbbell held in front of your chest. As you twist your torso, maintain control over the weight and engage your core muscles. Weighted Russian twists add resistance to the exercise, making it more challenging and effective for building core strength.
Bicycle twists
Bicycle twists are performed by lying flat on your back with your knees bent and your hands behind your head. Lift your head, shoulders, and feet off the ground, and bring your right elbow towards your left knee as you extend your right leg. Switch and bring your left elbow towards your right knee as you extend your left leg. Bicycle twists engage your entire core and help to improve both strength and endurance.
Plank Variations
Planks are a popular core exercise that target your abs, lower back, and stabilizing muscles. Building a strong core is essential for generating power and maintaining balance in MMA movements.
Standard plank
Standard plank is performed by assuming a push-up position with your hands directly beneath your shoulders and your toes on the ground. Engage your core and keep your body in a straight line from your head to your heels. Hold this position for as long as you can, making sure to breathe steadily. Standard plank is an effective exercise for building overall core strength and stability.
Side plank
Side plank is performed by lying on your side and propping yourself up on one forearm, with your elbow directly beneath your shoulder. Stack your feet on top of each other and lift your hips off the ground, creating a straight line from your head to your heels. Hold this position for as long as you can, then switch to the other side. Side planks target your obliques and help to improve lateral core strength and stability.
Plank reaches
Plank reaches are performed in a standard plank position. From the plank position, lift one hand off the ground and extend it straight out in front of you. Return to the starting position and repeat with the other hand. Plank reaches engage your core muscles, shoulders, and stabilizing muscles, making them a challenging exercise for overall core strength and stability.
Plank jacks
Plank jacks are performed in a standard plank position. From the plank position, jump your feet out to the sides, then back together, similar to a jumping jack motion. Plank jacks engage your core and also provide a cardiovascular element to your workout. They are a great exercise for building core strength, stability, and endurance.
In conclusion, incorporating these resistance training workouts into your MMA training routine will help to improve overall strength, power, endurance, and stability. Take the time to perfect your form and technique for each exercise, and gradually increase the weights and repetitions as you progress. Remember to listen to your body and rest when needed, as recovery is just as important as training. With consistent effort and dedication, you’ll be able to see and feel the benefits of these resistance training workouts in your MMA performance. Keep pushing yourself and enjoy the journey towards becoming a stronger and more skilled MMA fighter!
