The Best MMA Strength and Conditioning Exercises

MMA Strength And Conditioning Exercises

When choosing your strength and conditioning regimen for mixed martial arts it is important that the exercises emulate the movements involved in sparring. If you are looking for training exercises leading up to a competition then you also need to bear in mind the fact you will need to develop your strength while meeting your weight class.


In this article, we will look at some of the ways that you can get in strong fighting shape in a way that doesn’t hinder your movement or make it more difficult to meet weight.


First of all, muscle does not weigh more than fight. A pound is a pound. Muscle, however, takes up less space than fat. Size matters. If you are walking around at a certain weight comprised of a higher body fat percentage, this is the weight you will shift when cutting for a competition. Exercise that helps with weight loss can also include resistance training to ultimately gain muscle. But if you are working at a low body fat percentage and high muscle mass, it’s then that you need to look at revision to your training.


With the exception of heavyweights, who also need to have a certain level of agility even if their strength is in their size, lighter weight fighters need to focus on exercise that trims body fat while maintaining strength without gaining mass muscle. Easy right?


Whereas lower reps and higher volume weight lifting is favoured by competitive body builders, it doesn’t do any favours if you need a good level of agility.
By placing emphasis on reps over weight (so as to avoid mass, which you don’t want) you can build strength and endurance more effectively with multi joint exercises, whereas single joint, isolating exercises will cause muscle failure sooner – no good when you have an upcoming competition.


Single joint exercises, such as bicep curls, lateral raises and leg extensions, are not ideal for athletes and fighters due to the limited movement. Remember that you should avoid injury risks at all costs in the gym. This may seem like an obvious comment, which applies to everyone, but when you’re contending in a contact sport the inherent risk of injury means that you ought to be on the lookout for any sign of a twinge or strain.


To achieve strength, endurance and explosive power, metabolic conditioning workouts are your answer. Perform as many reps as possible for 60 seconds followed by a 15-second rest, using the following exercises. At the end of each round, rest for 2 minutes and then repeat it all again for 3 rounds.


Side-to-Side Kettlebell Swings

Alternating Single Leg Burpees

Alternating Abs Bicycle Kicks

Plyo Push Up Burpees

Zercher Forward Lunges

Dumbbell Burpees

Barbell High Pulls

Speed Climber Burpees

Dumbbell Punches

10. Burpees


For your next session, alternate with some of the following exercises:


Pull Ups/Chin Ups

Overhead Clap Burpees

Side-to-Side walking Plank

Sprint Burpees

Alternating Reverse-forward bodyweight lunge

Alternating Side jump burpees

Dive Bombers

8-Count Burpees/Leg Split Burpees

Plyo Push Ups

Double Jump Squat Burpees


Of course, your main focus should be technique and sparring, from which you’ll burn serious calories and naturally work on your strength.
There are no exercises to help strengthen your chin, unfortunately, so keep it tucked and if you follow the above suggestions you’ll at least be able to last the rounds.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.



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