When putting together an MMA weight training workout there are a few key exercise categories that you must have when looking to build bullish strength for the cage. A MMA weight training workout should always have the following 4 types of exercises somewhere in the program- box squat, deadlift, bench press, and weighted chinup. This article will detail proper setup, technique, muscles work, and MMA usage for the aforementioned exercises to expand your MMA weight training workout program.
Box Squat (with Safety Squat Bar)
Muscles Worked: Quads, Hamstrings, Glutes
Stabilizers: Core
Setup: First construct a box that will put the tops of your thighs parallel to the ground when you sit on it. You can use anything from stacking plates to a bench. You can also buy an adjustable box for box.
Execution: Take the bar out of the rack by squatting under it and standing up. Step back and take an athletic stance that is comfortable for you (as your hips get stronger your stance will most likely start to widen). Start the lift by driving your hips back while simultaneously driving your knees out. Sit your hips back and down to the box under control to prevent "plopping" on the box. Dropping uncontrollably to the box (aka plopping) is a great way to injure your back so make sure you never do this. If you sat your hips back correctly your shins will be perpendicular to the floor. Pause for a second on the box and stand back up.
MMA Usage: Strong legs are needed for everything from sprawling, to finishing takedowns, to throwing more powerful strikes. I think the box squat is the best way to build strong legs for MMA for two reasons. One, you don't get as sore from box squatting as compared to free squatting. As a result, you aren't forced to hobble around during your MMA training thereby maximizing the benefits of each workout. Two, pausing on the box teaches you to produce a lot of force from a relaxed state much like you have to do when throwing a punch or finishing a shot after your opponent sprawls.
Deadlift
Muscles Worked: Hamstrings, Quads, Glutes, Low Back
Stabilizers: Core, Traps
Setup: Load up a bar on the floor with your starting weight.
Execution: There are two ways to deadlift- sumo and conventional. A conventional deadlift places more of an emphasis on the low back and is characterized by taking a grip that is outside your legs with your feet directly under your hips. A sumo deadlift places more of an emphasis on the hips and is characterized by taking a grip that is inside your legs with your feet wider than your hips. Once you determine how exactly you're going to pull, the movement once your feet are in place is the same. Take an alternate grip (one hand has an overhand grip and one hand has an underhand grip) on the bar. Lower your hips and arch your back so that at the very least your back is flat, if not slightly arched. From there maintain a tight core to prevent any rounding at the back from occurring and stand up with the weight while keeping it tight to your legs throughout. Lower the weight back to the pins, reset your back arch, and repeat for the predetermined number of reps.
MMA Usage: Because both a strong pair of hips (for things like better sprawls and arm/knee bars) and a strong back (for lifting and slamming opponents) is needed to be a successful fighter I'm not going to how one style of deadlifting may help you more than the other. In fact, one way to get the best of both worlds is to simply rotate both styles into your training.
Bench Press
Muscles Worked: Pecs, Shoulders (Anterior Deltoid), Triceps
Stabilizers: Lats, Rhomboids, Traps, Muscles of Rotator Cuff
Setup: Position the bar at a height that enables you to pull the bar out of the rack rather than press it up and out.
Execution: I'd imagine that you're probably familiar with the bench press so instead of going into step by step execution, instead I'd like to offer up a few pointers that you may not be aware of. First, before you unrack the bar, squeeze your shoulder blades together as tight as possible. This will help to not only cut down on the distance the bar has to travel but it will also lock your shoulders in a position least likely to get injured. Most shoulder injuries from the bench press occur when the lifter drives his/her shoulders away from the bench in an effort to finish a rep. Squeezing your shoulders together before and maintaining that position throughout the lift will help to prevent this. Second, tuck your elbows slightly towards your sides as you lower the bar to your chest in an effort to touch the bottom of the sternum and/or near the bottom of your pecs. This will also help to take some strain off your shoulders.
MMA Usage: While the bench press isn't the most functional lift for MMA, it is a great measure of upper body strength and a great confidence booster when it's going up. A common belief is that it will help you increase your punching power. Although it may slightly, a good striker knows that their power comes from their legs, hips, and core. So while the bench press may not be the best investment of your time in terms of functional strength training, it will give you a stronger upper body. And if you think about it, I'm sure Brock Lesnar benches a lot and he's pretty good at manhandling his opponents.
Weighted Chinup
Muscles Worked: Lats, Rhomboids, Shoulders (Posterior Deltoid), Biceps
Stabilizers: n/a
Setup: Attach a belt with weight around your waist or place a number of heavy chains around your neck like Quinton Jackson. Take an underhand grip on a chinup/pullup bar.
Execution: Pull your chest up to your hands until your chin is above bar. Lower yourself back to a near straight armed position and repeat for the prescribed number of reps. Avoid kicking and/or swinging to create momentum in an effort to squeeze out additional reps.
MMA Usage: Strengthening the muscles responsible for upper body pulling will have you scoring more takedowns, controlling your opponents on the ground better, and finishing more fights with crushing submissions. A number of Tamdan's grappling partners commented to me on how much tighter his submissions were getting after he started training with me. In fact one told me a story of how Tamdan was trying to sink in a rear naked choke on him one day and was unable to so he simply squeezed against his jaw. The guy told me he was certain that Tamdan had broken his jaw and was surprised that he was still able to move it after they had stopped. This was when Tamdan was doing weighted chinups with only 60-70lbs! He now does 110lbs for 3 reps!!
Alright, so there are the top 4 exercises to add to your MMA weight training workout. Be sure to experiment with different variations and derivatives to keep your body from getting stale by performing the same exercises over and over again. Other than that, stick to these core lifts, work every week on adding more weight to the bar, and I guarantee you'll be winning more fights!
Dickie White is a 2006 graduate of the Clinical Exercise Science BS program at Ithaca College. He is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). Most recently (Fall 2009) he completed his MBA at Binghamton University. He is the co-owner of Ironworks Gym in Binghamton, New York where he trains a number of MMA fighters including former UFC Welterweight Tamdan "The Barn Cat" McCrory. For more information on how to improve your MMA performance with strength and power training visit his blog at Wrestler-Power.com.
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