MMA Strength Training Exercises

Making sure that you choose the right MMA strength training exercises to perform is vital for you and anybody else involved in mixed martial arts.

There are 2 types of MMA strength training exercises that you need to focus on and they are functional strength training exercises and secondary strength training exercises.

Unless you are doing conditioning workouts for MMA, which involve exercising different muscle groups without resting, you should perform exercises for strength on different days for different muscle groups.

Functional MMA strength training exercises, also known as compound exercises are the biggest factor for building all round strength. Secondary strength exercises will compliment your compound exercises. The compound exercises are exercises that you perform during an MMA workout which basically target a large number of muscles in one movement; an example of this is the dead lift which targets numerous muscles.

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Secondary exercises are exercises which will target fewer muscles in a single movement, an example being the barbell curl.

MMA Strength Training Exercises For Legs

The squat is probably the best exercise out there for gaining strength, not just in your legs, but all over your body. Although it targets the legs, it will have a secondary effect on the rest of your body. Your legs contain the largest muscles in your body, and when they get trained, your body has to work extremely hard. The stress that is placed on your body from squatting will have a positive impact on virtually every other area of your body.

Secondary exercises for your legs will include the straight leg deadlift, leg curls, lunges, and leg extensions. These leg exercises should be performed after you have given everything in the squat.

MMA Strength Training Exercises For Back and Biceps

The dealift is your first port of call for making your back stronger. After the squat there is no better exercise for gaining strength quickly than the deadlift

Other compound exercises for back training include bent over rows, seated rows and the pull up. The pull up is an excellent exercise for the back, and the entire upper body.

You will place a lot of stress on your biceps from just doing pull ups, but you can incorporate other bicep exercises such as the bicep curl with a barbell, hammer curls, and alternate dumbbell curls. Again these should only be performed after the completion of the compound MMA strength training exercises for your back.

MMA Strength Training Exercises For Chest, Triceps, and Shoulders

Everybody knows about the value of the bench press for getting a powerful chest, so it will be the first exercise on your list.

Dips are a fantastic exercise, not just for your chest, but for the shoulders and triceps muscles as well. This exercise is often neglected, but it was the exercise that was used by old time strongmen and bodybuilders, before the bench press became popular.

Other exercises for building a strong chest involve variations of the bench press. These include the incline bench press and the decline bench press, both hit the chest from angles that the flat bench press fails to do, and should be included in your chest workout. They can be performed with a barbell, but dumbbells will be better as your body has to use more muscles to balance the weight.

The shoulders will get a good workout from the chest workout, but you will want to hit the shoulder muscles from different angles. This means performing overhead presses, lateral raises to the sides and the front with dumbbells, and upright rows.

MMA Strength Training Exercises Without Conventional Weight Training

Your opponent in an MMA fight will not be as easy to move or balance as a barbell or a set of dumbbells. This means that you need to use other items as part of your MMA strength training exercises routines.

Anything that is heavy and awkward to handle is going to be ideal. Items such as beer barrels, and logs are a great way to gain strength. You can either carry them for a set time, or try to perform exercises with them, such as the press. Bags filled with sand are another excellent option.

Construct a workout routine from the MMA strength training exercises here and your strength will shoot through the roof!

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