MMA fighters need a well-rounded strength program that enhances explosive power, endurance, and durability. Here’s how to structure your training:
1. Power & Explosiveness (2x per week)
- Olympic lifts: Power cleans (3×3), snatches (3×3)
- Plyometrics: Box jumps (3×5), medicine ball slams (3×10)
- Sled pushes & battle ropes for conditioning
2. Strength & Hypertrophy (2x per week)
- Compound lifts: Deadlifts (4×5), squats (4×5), bench press (4×5)
- Unilateral training: Bulgarian split squats, single-arm presses (3×8 each)
- Core: Hanging leg raises, Russian twists, planks
3. Endurance & Grip Strength (1-2x per week)
- Farmer’s carries, rope climbs, and high-rep circuits
- Strongman exercises like tire flips and sandbag carries
Train smart, balance intensity with recovery, and dominate the cage!
