Attention all MMA fighters and aspiring fighters!
Are you looking for a way to take your training to the next level? Do you want to develop the strength, power, and explosiveness needed to succeed in the sport of MMA?
Look no further than these five best MMA exercises specifically designed to help you become a better fighter.
MMA is one of the most demanding and physically challenging sports out there. It requires a combination of strength, speed, endurance, and technique.
While perfecting your techniques is important, developing your physical abilities is equally important.
These five exercises - deadlifts, box jumps, medicine ball slams, barbell rollout, and weighted squats - are some of the most effective ways to do just that.
In this blog post, we'll show you how to perform each exercise correctly and explain the benefits of each one for MMA fighters.
Whether you're looking to improve your striking power, takedown defense, or grappling ability, these exercises will help you get there.
So, get ready to take your training to the next level with these five essential workouts for mixed martial arts.
Let's get started:
Best Exercises For MMA Strength
Listed below are the top 5 workouts for MMA fighters that are sure to help them up their fighting game:
Deadlifts are a compound exercise that works multiple muscle groups at once, making them a great workout for MMA fighters.
They primarily target the glutes, hamstrings, and lower back but also engage the core, quads, and grip strength.
How To Do Deadlift?
- To perform a deadlift, stand with your feet hip-width apart, with the barbell in front of you.
- Bend at your hips and knees, grab the bar with an overhand or mixed grip, and lift the bar up to a standing position.
- Keep your back straight, and your shoulders pulled back as you lift the bar.
Deadlifts are an effective exercise for MMA fighters because they improve your grip strength, which is crucial for grappling, as well as your overall strength and explosiveness.
2. Box Jumps
Box jumps are a plyometric exercise that helps develop power and explosiveness.
They work the entire lower body, including the quads, glutes, and calves, and can also improve your cardiovascular endurance.
How To Do Box Jumps?
- To perform a box jump, stand facing a plyometric box or step.
- Jump up onto the box, landing softly with your feet shoulder-width apart.
- Step down and repeat.
Box jumps are beneficial exercises for mixed martial arts because they can improve your ability to generate power in your strikes and your explosiveness in takedowns and scrambles.
3. Medicine Ball Slams
Medicine ball slams are another plyometric exercise for MMA strength that works the entire body.
They primarily target the core but also engage the arms, chest, and back.
How To Do Medicine Slam Balls?
- To perform a medicine ball slam, stand with your feet shoulder-width apart, holding a medicine ball above your head.
- Slam the ball down onto the ground as hard as you can, catching it as it bounces back up.
Medicine ball slams have to be on your list of the top martial arts workouts for beginners because they can improve your core strength, which is crucial for generating power in your strikes and improving your balance and stability in grappling.
4. Barbell Rollout
Barbell rollouts are an effective exercise for developing core strength and stability for MMA fights. They primarily target the abs and obliques but also engage the shoulders and back.
How To Do Medicine Slam Balls?
- To perform a barbell rollout, kneel on the floor with a loaded barbell in front of you.
- Place your hands shoulder-width apart on the bar, and roll it forward as far as you can while keeping your abs engaged.
- Roll it back to starting position and repeat.
Barbell rollouts are recommended workouts for MMA fighters because they can improve your ability to maintain proper posture and core stability while grappling, which can help you avoid injury and improve your overall performance.
5. Weighted Squats
Weighted squats are a compound exercise that targets the quads, hamstrings, glutes, and lower back.
They also engage the core, making them an excellent exercise for MMA fighters.
How To Do Weighted Squats?
- Stand with your feet shoulder-width apart to perform a weighted squat, holding a barbell on your upper back.
- Lower your body as if sitting in a chair, keeping your back straight and your knees behind your toes.
- Push back up to a standing position and repeat.
Weighted squats make one of the best strength exercises and workouts for MMA because they can improve your overall lower body strength, which is essential for generating power in your strikes and improving your takedown defense.
Over To You
Adding these five exercises for MMA into your training regimen can help you develop the strength, power, and explosiveness needed to succeed in the sport of MMA.
By targeting multiple muscle groups at once, these exercises will help you become a more well-rounded fighter, improving your striking power, takedown defense, and grappling ability.
So, MMA fighters and aspiring fighters, it's time to step up your training and take your game to the next level.
Keep working hard and stay dedicated, and you'll be on your way to achieving your goals in no time.