4 Week Strength Training Program for MMA Fighters

Strength Training Program for MMA Fighters

As a fighter in mixed martial arts, you are continuously changing moves and thinking about the next strategy. Most people think that if you have trained well and your technique is good enough, you will win. There is no doubt about it but imagine what will happen if you enter the ring and within a few minutes of the fight you feel like you have shortness of breath. You then start to feel tired and eventually you give up. Do you think your technique can save in any way or you can use your training to beat your opponent when you are so exhausted that you can hardly move? This can start simple but it can go a long way because your strength is literally the only force that is driving you in your life. If you lose strength at any given point you will not only lose motivation but there is a high chance you will stop trying.

When it comes to MMA you have mastered the art of using strength for your own benefit. Most people try to exhaust their opponent within the first few minutes and as it goes, after just two to three minutes when the opponent is fully exhausted they try to take full advantage of the situation and win the game. However, imagine you have polished your strength to an extent that you can go on for hours without exhausting yourself. This might seem too good to be true, but trust me it is possible and you can actually do it.

With the help of this article, we will mainly look at some of the best workouts that can help you improve your strength. We will try to arrange the workout in 4 weeks’ time so you can keep track of your progress and know if you have improved or if you need further help. For the strength-based exercises, we have used both intense cardio and weight-based workout so you can grow your muscles and test your full body strength over time.

1st Week Training

For the first week of training, you need to focus on cardio-based strength training and stretches. This will help you prep your body and you will be able to avoid a lot of injuries that may otherwise hinder your performance.

You just need to have 30 minutes of time for the first week. Start with a simple 5 minutes print walk and then stay at the same place for one minute. Now get ready for the rope skipping session. This will only take 5 more minutes. After that, you will take a rest for at least 1 minute. And then get back to the stretching. You need to practice yoga with deep breathing for 10 minutes. For the last 10 minutes of the workout, you will spend time on extreme cardio. The 10-minute intense cardio will consist of lunges, plank, pushups, pull up, rowing, and rope skipping.

Week 2 Training 

This is the phase where your body is ready to push further. You can take your time and exert some time in a full-body power session. This workout will also take just 30 minutes of your time.

You need to start with 10 minutes of warm session that will mainly consist of yoga, stretching, and meditation. For the rest of the 20 minutes, you will spend time on an intense HIIT-based workout. For this workout, you will take small time intervals of rest between intense workouts. Your workout will consist of Goblet Squat, Thruster Squats with weight, Plank Rows, Triceps Extensions, bicep curls, hammer curls, and dumbbell rows. 

Week 3 And 4 Training

Now that you have entered the final round, your workout needs to be a little intense. This is the reason you will only spend 10 minutes warm-up but your total workout will be 40 minutes. This means after warming up you will be left with 30 minutes of time that you can use for the workout.   

Also Read: Benefits Of Meditation For MMA Fighters

For this training session, you need to start with Bodyweight Squat then switch to pushups after 4 minutes. Then start with Mountain Climbers, Plank, kettlebell swing, Single-Leg Hip Raise, power crunches, full-body Burpee, and Single-Leg Toe Touches.

Bottom Line

To sum it all up, it all comes down to the way you handle your body. If you have good strength training you will also be able to see if you can let go of your strategy at any given time. The strength training will help you work tirelessly without feeling exhausted. This will also keep you motivated so you can take advantage of the exhaustion of your opponent and attack when he is too tired to respond back. This will help you with instant victory. Another important thing is that you need to master how you move in the ring. If your movements are very aggressive and energetic you will soon lose all your energy and feel tired. On the contrary, if you measure your steps and know how you will be moving in the ring, this will help you save energy and you can fight tirelessly till the end of the game.

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