Weight Training For MMA

An MMA fighter must have the strength to dominate his opponent by connecting powerful punches and kicks, absorbing the same from his opponent and have the strength to resist his opponent’s constant application of force against him.

Power and conditioning are key factors for an MMA fighter. A fighter cannot consistently dominate the cage without power. A fighter can throw a thousand harmless punches or subdue his opponent with a few powerful ones. A fighter not only needs to be skilled, fast and conditioned, but also powerful.

Power is the combination of strength and speed. But, developing the strength component is a tricky issue. A fighter cannot compromise speed and conditioning for strength.

But at the same time, only focusing on speed and conditioning will make his moves relatively ineffective. So, the key is to find the right combination. A lifting program for the MMA fighter should maximize all of the key qualities of a fighter without compromising any one for the other.

The following is a strength program that should be done to build a foundation of strength and power.

Once you’re in the thick of MMA practice then fighting and technical skills learning will dominate your training time and you can reduce the amount of weight training to once or twice a week – just enough to maintain your level of strength and power.

Lifting routine to dominate the MMA cage:


Barbell Squat 3 sets x 8-10 reps
Barbell Romainan Deadlift 3 sets x 10-12 reps
Barbell Bench Press 3 sets x 6-10 reps
Barbell Bent Over Rows 3 sets x 6-10 reps
Barbell Shoulder Press 3 sets x 6-10 reps
Weighted Pull Ups 3 sets x 6-10 reps
Plyometric Jumps 5 sets x 20 jumps
Rotator Cuff Work
Abdominal Work / Planks


Power Clean 5 sets x 5 reps
Explosive Push Ups 5 sets x 5 reps
Barbell Shoulder Press 3 sets x 6-10 reps
Weighted Pull Up 3 sets x 6-10 reps
Barbell Incline Bench Press 3 sets x 6-10 reps
Cable Seated Rows 3 sets x 6-10 reps
Intervals on punching bags
Speed Sprinting
Abdominal Work / Planks