In just about every sport weight lifting is included to increase athletic ability. Over the years we have seen athletes become bigger, faster, and stronger due to strength training. With the popularity of mixed martial arts growing by the second, its no secret that MMA fighters are turning to weightlifting to stay ahead of the competition. MMA weight lifting has become a very popular method of working out. In the past we would hear old boxers talk about running six miles per day and doing thousands of sit ups for training. Just like anything else in life, the fight game has also evolved.
MMA weight lifting should be different from fighter to fighter. The reason why I say that is a fighter could have a certain injury that doesn’t allow him or her to perform certain exercises. Also as a fight becomes closer it is important to adjust the training accordingly. With that being said, here is a basic three-day a week MMA weight lifting workout that would be great for any fighter who is several months out from a fight.
Day 1: Upper Body- Thick bar bench press 5 sets of 3-5 reps
- Incline press 3 sets of 6-10 reps
- Barbell rows 4 sets of 10-15 reps
- Seated dumbbell power cleans 3 sets of 12-15 reps
- Hanging leg raises 3 sets to failure
Day 2: Lower Body- Box Squats 5 sets of 5 reps
- Step Ups 4 sets 15
- Leg Curl 4 sets of 10 reps
- Weighted Abdominal exercise 3 sets to failure
Day 3: Upper Body- Bodyweight Dips 3 sets to failure
- Skull Crushers 3 sets of 15 reps
- Chin ups 3 sets to failure
- Dumbbell Shoulder Press 3 sets of 15 reps
- Hammer Curls 3 sets of 15 reps
- Weighted Abdominal exercise 3 sets to failure
As you can see this is a simple workout routine. With so much time being spent on boxing, wrestling, and jiu-jitsu, lifting should be short and intense. This workout would be a great routine to do about two weeks after a fight. This allows the athlete to build strength and maintain endurance. When performing this routine make sure that you use weight that is heavy enough to challenge you. Keep track of the weights and reps to track your progress. Also if you have a certain injury and you cannot perform a certain lift, throw in a bodyweight exercise and try and work around your injury.
Nutrition is also a key element in mixed martial arts. Taking protein and other
sports nutrition products is also a good idea. Athletes should try to consume 1-2 grams of protein per pound of bodyweight. So if you are 200 pounds, you should try and get in anywhere from 200-400 grams of protein a day depending on your goals. Protein supplementation is essential for proper recovery. Good luck and keep an open mind.
Josh Rafferty
Professional MMA Fighter and Coachwww.i-supplements.com
Josh Rafferty has been absorbing and learning about Mixed Martial Arts and Fitness since childhood. Josh has competed in Mixed Martial Arts for over ten years both in the ring and in the corner of some legendary fighters. His fighting career has made him famous, appearing in the hit television shows The Ultimate Fighter and Adrenalin and even made a cameo appearance in the major motion picture Redbelt. Find more from Josh at www.i-supplements.com
