Effective strength training to progress in MMA

Of all the martial arts practiced in the world, MMA is one of those that attracts the widest audience today, at least in the West. Let's also say that it is a high-intensity martial art practice, both in training and during fights. On a physical level, victory can sometimes be decided by very little. Thus, physical factors such as endurance, resistance, speed or muscle strength pure can make the difference during a fight. But in any case, these physiological and sporting values ​​can be worked on with an adapted muscle strengthening training program. This is the whole point of a bodybuilding program suitable for the practice of MMA.

Gaining muscle and strength necessarily involves weight training, but when it comes to MMA, you also need to take into account the weight limits of the fighters' categories. Gaining a few pounds of muscle over a relatively long period of time could then force fighters to change categories. This is an element that must be taken into account before a fight. However, the margins for progression in strength and muscle mass Lean muscle mass is still relatively broad. It allows competitors to significantly improve their strength, endurance, and physical stamina. Once you've gained some lean muscle, it's always time to check your body mass based on your competition class. From there, it's easy to make weight adjustments with the right diet, without worrying about losing muscle.

Use the criteria of this combat sport to define a bodybuilding program adapted to the practice of MMA

Strength training for MMA fighters requires you to consider the complexity of the sport, as punching and kicking are just as important as grappling and grounding. Naturally, MMA relies on many combat practices since it is a Mixed Martial Arts sport. As such, fighters must possess as much strength as endurance and stamina, regardless of the combat situation. Both the resistance to kicking or punching and the release of force necessary for grounding or disengagement must be taken into account when it comes to muscle strengthening MMA-specific. Also, try not to forget your abs and lower back, as their role in supporting and transmitting force to the upper body is essential. A variety of dynamic and static exercises will then be necessary.

Strengthening your upper body allows you to gain more punching power.

Naturally, the striking power of punches or kicks depends in part on the strength of the shoulders, pectorals, thighs, and back. These muscle groups must therefore be sufficiently developed, as much as the biceps and triceps. Pectorals, deltoids, and arm muscles are inseparable when it comes to punching. From there, polyarticular exercises (involving several joints and their muscle groups) can be practiced.

Among these exercises, there will be the bench press and incline bench press, military press (or seated dumbbell raises), high pulley straight bar rows for the back, as well as rows. For the arms, specific isolation exercises such as dumbbell and barbell curls for the biceps, as well as triceps extensions will be practiced regularly. Properly executed, these muscle-strengthening exercises will help you develop your punching power, as well as the speed of the punches you will be able to deliver. The multi-joint and isolation exercises in this program complement each other.

Specific bodybuilding exercise program for MMA

While we're going to give you a specific strength training program, we'll also want to keep it simple and effective. After a warm-up with light weights, we suggest this type of muscle strengthening session:

Day 1: Pectorals, deltoids (shoulders), biceps

Pectorals – Bench Press : 4 sets of 10/10/12/12 repetitions (In sets 2 and 3, raise the bar explosively
Incline bench press : 2 sets of 12 repetitions (standard rhythm)
Shoulders – Military Press Developed : 3 sets of 10 repetitions (In sets 2 and 3, raise the bar explosively)
Lateral Raises : 4 sets of 12 repetitions

After a 15-minute break, you'll move on to arm, bicep, and tricep exercises. Curls and extensions are the foundation of bicep and tricep training. They'll help you unleash more power when punching.

Dumbbell bicep curls : 3 sets of 12 repetitions (holding the bar on the descending part of the movement)
Barbell bicep curls : 3 sets of 10 repetitions
Triceps Extension Bar (pulley): 3 sets of 12 repetitions
Triceps Extension a dumbbell above the head (select a dumbbell heavy enough to grip with both arms): 3 sets of 10 repetitions
High rope pulley extension facing the machine (exercise performed from the back): 2 sets of 12 repetitions

To perform each of these exercises as perfectly as possible, you will need the assistance of a professional bodybuilding coach. You will need at least two days of recovery before moving on to the second day of training.

Day 2: Back, trapezius, lumbar

High bar pulley pull-up : 3 sets of 12 repetitions (Remember to hold the bar when you raise the load)
Rowing machine : 4 sets of 12 repetitions (Same remarks as for the first exercise)
Rowing T Bar : 3 sets of 10 repetitions (Have the execution of this exercise explained to you in detail)
Shrug dumbbells (trapezius) : 4 sets of 15 repetitions (Take care to perform a complete range of motion from bottom to top, lowering your head to facilitate the lifting of the load. Avoid taking a load that is too heavy)
Roman Chair Hyperextension : 4 sets of 12 to 15 repetitions
Good Morning dumbbells legs together : 3 sets of 10 repetitions

The T Bar Row exercise is a bit technical, you will need to refer to the advice and demonstration of a coach (as well as for machine rows). This type of rowing absolutely requires that you arch your back by locking your lower back throughout the exercise. The Good Morning consists of leaning forward with dumbbells or a bar, legs together. This is an effective exercise for strengthening the lower back. Indeed, strong and resistant lower back (as much as the abdominals), will help you gain strength on the upper body passively. In other words, you will become more difficult to control on the ground during grappling periods. Naturally, classic sit-up exercises (raising the chest or legs) as well as the plank exercise should be performed in each workout. Strengthening the lower back and abdominals naturally increases upper body strength by strengthening the deep muscles. This way, you will also become stronger in chest or shoulder exercises, for example.

The quality of your diet determines the strength and endurance of MMA fighters in the ring.

Needless to say, your diet must also stimulate muscle growth. MMA fighters could perfectly draw inspiration from the basics of bodybuilding sports nutrition. A sufficient intake of carbohydrates, proteins, and essential fats is essential. Don't neglect proteins, as they are essential for recovery and, more importantly, for repairing any injuries you may suffer in the ring. Omega 3 and 6 fatty acids will also help you synthesize an optimal amount of testosterone. YAM Nutrition dietary supplements can also help you improve your physical performance and strength. For MMA fighters, we have selected Virilis V2 And Naturabolic to help you gain lean muscle and strength.

With the next article on MMA, we will give you a muscle strengthening program linked to the development of strength during periods of ground combat, practicing grappling.