What are the best strength-building exercises for Mixed Martial Arts (MMA) fighters?

Best Strength-Building Exercises for MMA Fighters

Flywheel resistance training is the most effective method for MMA fighters to develop strength, power, and sport-specific performance, with protocols consisting of 2-4 sets of 7-10 repetitions performed 2-3 times per week. 1

Optimal Resistance Training Framework for MMA

Frequency and Volume

• Train major muscle groups 2-3 days per week 1
• Allow at least 48 hours rest between sessions for any single muscle group 1
• Progress from 1 set to multiple sets (2-4) as strength improves 1
• Perform 8-12 repetitions for strength development, 10-15 repetitions for older athletes 1, 2

Exercise Selection and Techniques

• Focus on compound movements that target major muscle groups:

  • Lower body: Squats, deadlifts, lunges (including lateral variations)
  • Upper body: Bench press, shoulder press, pull-downs, rows
  • Core: Lower back extensions, abdominal exercises 1

• Incorporate flywheel training devices when possible, as they provide:

  • Superior strength and power development
  • Enhanced eccentric loading capability
  • Improved sport-specific braking and accelerating actions 1

Intensity and Progression

• Use 60-80% of 1-repetition maximum (1RM) for strength development 1
• Progressively increase the resistance when current weight becomes manageable 1, 2
• For flywheel training, progressively increase the moment of inertia (0.025-0.14 kg·m²) 1
• Perform exercises through full range of motion at moderate to slow controlled speed 2

MMA-Specific Performance Enhancement

Power Development

• Include explosive movements to improve power output:
  • Olympic lifts (power clean, power snatch) 3, 4
  • Plyometric exercises (squat jumps, medicine ball throws)
  • Flywheel-based power exercises 1

Sport-Specific Adaptations

• Target both anaerobic and aerobic energy systems:

  • Short-term, high-intensity exercises for striking performance
  • Longer-term anaerobic efforts for grappling performance 5
  • Include interval training to enhance recovery between high-intensity efforts 1, 3

• Incorporate neck-specific strengthening exercises (often neglected by MMA athletes) 4

Performance Metrics

• Focus on improving:
  • Maximal strength (1RM in bench press, back squat, deadlift)
  • Power output (medicine ball throw velocity, jump height)
  • Speed (sprint times, takedown speed) 3
  • Isometric strength (handgrip, lumbar strength) 6

Implementation Guidelines

Training Structure

• Implement a periodized approach with 4-8 week training blocks 1, 3
• Include both stable and unstable training conditions (using devices like BOSU and TRX) 7
• Monitor training intensity using RPE (Rating of Perceived Exertion) 1

Exercise Safety

• Avoid breath-holding (Valsalva maneuver) during exercises 2
• Exhale during exertion phase and inhale during relaxation phase 2
• Ensure proper warm-up before strength training sessions 2
• Use proper form through full range of motion 2

Common Pitfalls to Avoid

• Neglecting neck-specific strengthening exercises 4
• Overemphasis on aerobic training at the expense of strength and power development 5
• Inadequate recovery between training sessions 1
• Unbalanced training that doesn't address both striking and grappling demands 5
• Focusing only on traditional resistance training without sport-specific power development 1, 3

By implementing this comprehensive strength training approach, MMA fighters can develop the specific strength, power, and performance characteristics required for success in competition while reducing injury risk.