Top 5 Workouts For MMA Fighters

The fact that how well we perform is more important to us than how we appear is the primary factor that differentiates us from bodybuilders. As a result, we have little interest in doing bi’s and tri’s if they do not help us become more powerful, robust, and endowed with a great deal of endurance. Now that we’ve eliminated anaerobic conditioning from the picture, let’s talk about the five exercises that absolutely have to be a part of your strength training regimen.

A Form of Snatch

Ideally, one that involves seizing power. In the event that your form is not of a good quality, you should switch to the single arm snatch until you have perfected your technique. It’s terrific for building explosive power and getting your legs and hips to move dynamically. Every single one of my men participates in Olympic lifting in some capacity or another. 

Weighted Chins

Chins have always been a staple in my programs. It’s in one form or other, one of two major pulling movements I use. A strong puller can usually eliminate shoulder injuries and as a bonus have a solid clinch.
 

Walking Or Slide Board Lunges

A great way to train both hip and knees and the muscles that support it. Big bang for your buck.
 

The “Push Up”

Now you may think this seems a bit too easy to be on this list  but the push up is my favorite closed chain pushing movement. Add a vest and some sand bags and you have some serious load and it’s more sport-specific.
 

Inverted Rows

Because I’m a big believer in being a strong puller, inverted rows, preferably with a TRX is a great way to do a horizontal pull. It is the direct antagonist of the push up or bench press.

That being said, it sometimes is even more important than the chin up based on their trap dominance.

 
There are a ton of other great movements as well that we dont want to forget. I would also give some attention to the squat, push press, deadlifts etc.