Sport specific Training for MMA Part 1

Weight training in any combat sport is absolutely crucial. On the most part, the fighters who perform weight training programs are performing non specific types of training in relation to their sport. “Bodybuilding” weights are regularly performed by fighters. The problem is that combat sports like MMA require a dominant strength to bodyweight ratio. Bodybuilding does little to enhance such a ratio.

Then you’ve got your strength orientated lifters, they lift low reps and heavy ass weight. Although its important to acquire strength as a sport specific attribute, its not brute strength that wins fights, its endurance-strength, the ability to exert max and sub maximal forces over a prolonged period of time. Conventional strength training entails heavy weights for low reps with long rest periods. But when in a fight are you going to get a 5 minute rest? Being strong is of little use unless you have the ability to keep it up over the full distance of the fight.

Then we have our bodyweight trainees. Bodyweight exercises can be fantastic when used correctly. Problem is the exercises are too basic. Conventional push ups are a great warm up exercise but there not going to make an elite fighter any stronger. The key is to progressively overload bodyweight exercises by making them more and more difficult, for example elevating your feet on a higher surface to make your push up harder, then you might even progress to handstand push ups against a wall, perhaps even a one handed push up. Conventional Push ups, sits ups and body weight squats are just not going to cut it. Remember the goal is to become fight-strong you need to be pushing yourself through progressively difficult exercises in order for your body to adapt thus constantly improve.