Effective Weight Training for MMA

Weight training has come a long way since bodybuilding first introduced us to squats, bench presses, and body part splits.

Now, lifting weights is virtually required to achieve an elite level in almost every sport.

But because of the strong hold that bodybuilding has on how and why we lift weights, many mixed-martial artists are performing ineffective weight training routines for their sport.

The goals of bodybuilding and training for MMA are very different - bodybuilding's focus is on size, while weight training for MMA is mainly focused on development of strength, power, and efficient neuromuscular co-ordination.

While a bodybuilder can get away with training 4, 5, or even 6 days a week, most fighters can only dedicate 2-3 days per week to strength AND conditioning work. This not only includes weight lifting but also various means to develop cardio.

The first difference that I'd like to share with you is that bodybuilding routines are focused on muscles, while weight training for mixed-martial arts is focused on movements.

While a bodybuilder has different exercises and workouts planned for chest, back, biceps, quads, hamstrings, calves, etc, a fighter must focus on the major movement patterns that create all movement.

The 6 major movement patterns are:

1. Push
2. Pull
3. Squat
4. Bend
5. Twist
6. Lunge

And because a fighter can only train 2-3 days per week, each workout must be based on this movement pattern system so that the entire body can be worked every week.

However, you don't need an exercise for every movement pattern in every workout to still work the full body.

For example, you coudl perform a Reverse lunge on Day 1, which works the entire lower body mainly focusing on the glutes, while on Day 2 you do the Squat, which mainly focuses on the quads.

Now even though you're working the the lower body in both Day 1 and Day 2, the emphasis is on different muscle groups and different movement patterns, which requires different neuromuscular pathways and activation, allowing you to work the lower body each workout without overtraining.

Even within the Push movement pattern, you could do a horizontal push on Day 1 (Bench press) and a vertical push on Day 2 (Overhead press).

This way, you'd work all of the push muscles each day, but with a different emphasis, decreasing the chance of overtraining and injury.

In the Ultimate MMA Strength and Conditioning Program, all of the workouts are designed based on movement patterns, and every workout hits the full body and is balanced across both the week, the month, and the entire cycle (3-4 months), so that you never plateau and never develop an overtraining injury.

 

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