12 Quick Tips for MMA Strength
Here’s a quickfire list of 12 ways to boost your MMA strength and start man-handling your opponents. Start using these today!
- Stick to big compound exercises, such as deadlifts, pull ups and dips. These exercises allow more muscles to lift more weight at once.
- If you have MMA practice more than twice a week, then 2-3 weight training workouts are more than enough. If you are trying to hit the gym 5 times a week on top of MMA, cut back the volume and watch your fitness skyrocket as your body catches a break!
- If you want to get strong without adding too much muscle, lift heavy weights. But if you want to get strong AND big, lift heavy weights and EAT! 99% of the time, its as simple as that.
- Don’t perform more than 25 reps per exercise, per workout.
- Get a massage once in a while. Let your muscles take a break, and 9 /10 times they will come back stronger.
- Quit doing ineffective 2-hour conditioning sessions. You’re training for a fight that will last no longer than 25 minutes. You’re not training for a marathon.
- On a similar note, leave the 10 mile runs to the saggy weaklings with messed up knee and ankle joints. This is a conditioning tip, rather than a strength tip, but it bears repeating until people finally get the message.
- Perform your weakest exercise FIRST in the workout for a change. Not sure which is your weakest exercise? Here’s a tip: it’s the one you hate doing the most!
- Use as many exercises as possible that cause YOU to move, rather than the load. For example, In a bench press you move the load, but in a dip, you move your own body. Other exercises that cause you to move include pull-ups, squats and deadlifts. Moving your body around a load activates more muscle fibres, making you stronger a lot faster.
- Get 8-10 hours of sleep every night.
- Lift all weights explosively. Lower under control. The explosive part of the lift forces again forces the stronger muscle fibres to activate.
- If you are really focussed on becoming as strong as an ox, limit your number of heavy exercises to 4-5 per session. Any more than this, and you’ll be shot before you get to the last exercise, which will continually suffer as a result. The less exercises the better. I find that the most productive is 3 exercises per session – a deadlift or squat, a pressing exercise and a pulling exercise. Remember, 25 reps maximum per exercise.
- Here’s your 13th tip (because I used up one tip bashing marathon runners earlier…). For an immediate increase in strength, cut your body fat down to 8-10%. This won’t increase your maximum strength, but it will make you stronger for your size – increasing your RELATIVE STRENGTH. As a combat athlete, this is the type of strength you should be concerned with.
Justin Devonshire, MMA-CSCC (MMA Certified Strength & Conditioning Coach)
For more MMA Strength & Conditioning tips and posts, visit my site at www.REALCombatConditioning.com/blog
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