The Importance of Strength in MMA
Mixed martial arts isn’t just about striking and grappling—it’s about combining raw power with control. A well-designed strength program can improve knockout power, takedown defense, and stamina through every round. MMA athletes need compound strength, explosive speed, and functional mobility—not just muscle size.
1. Deadlifts
Few lifts rival the deadlift for total-body power. This foundational exercise strengthens the posterior chain—hamstrings, glutes, and back—key for generating force in punches and kicks.
Tip: Focus on heavy, low-rep sets for maximum strength, and maintain perfect form to prevent injury.
2. Squats (Front and Back)
Squats build leg drive for takedowns and stability in clinches. Front squats engage the core and quads more directly, while back squats target glutes and hamstrings.
Variation: Add pause squats to improve control and balance under fatigue.
3. Pull-Ups and Chin-Ups
Upper-body pulling strength supports grappling, submissions, and defensive control. Weighted pull-ups can dramatically enhance grip and lat endurance—essential for holding opponents or escaping clinches.
4. Kettlebell Swings
A must for MMA conditioning, kettlebell swings train explosive hip drive and cardiovascular endurance simultaneously. They mirror the rapid bursts of energy used during exchanges or scrambles.
5. Medicine Ball Slams
Medicine ball slams mimic striking mechanics while training rotational power. They teach the body to generate force from the core through the shoulders and arms—perfect for improving punching efficiency.
6. Farmer’s Carries
Grip strength, shoulder stability, and core endurance—all in one movement. Farmer’s carries prepare fighters for the grind of grappling exchanges and improve posture under pressure.
7. Plyometric Push-Ups
Plyometric push-ups develop fast-twitch upper-body power, translating directly into faster, stronger strikes. Try explosive sets with short rest intervals for fight-specific conditioning.
8. Bulgarian Split Squats
Single-leg exercises improve balance and power transfer. Bulgarian split squats build unilateral strength crucial for stable stances, kicks, and transitions.
9. Battle Ropes
Battle ropes blend strength and cardio. Alternating waves, double slams, and circles all help develop forearm endurance, shoulder durability, and anaerobic capacity—ideal for intense fight rounds.
10. Core Rotational Work (Cable Twists, Woodchoppers)
A strong core links every strike, sprawl, and submission attempt. Dynamic rotational work like woodchoppers enhances torque and stability during transitions.
Training Tips for Maximum Results
- Prioritize compound lifts before isolation work.
- Train strength 2–3 times per week, alternating with skill and cardio sessions.
- Focus on quality of movement—technique beats ego lifting.
- Incorporate mobility and recovery to prevent burnout.
- Periodize training: build base strength, then transition to explosive power closer to fight camp.
The Takeaway
MMA fighters thrive on strength that translates directly into combat performance. These ten workouts build a foundation of raw power, endurance, and resilience—giving fighters the edge to dominate in every aspect of the game.