Weight Training For MMA Fighters
First and foremost in importance for the MMA fighter is training in skills. Weights should always be considered secondary to MMA skill training in boxing, clinch striking and takedowns, and groundfighting / grappling.
However, if you are already making it to as many workouts with us as possible, and you want to work on your attributes further, you might consider weight training.
Unlike Mr. Miyagi, who would have us think that size and strength do not matter in fighting, we have a very different viewpoint at SLTC. Strong muscles behind good jiu-jitsu or boxing technique is an extremely potent combination. Fighting is not about strength and weight - but they certainly do help a whole lot.
If you want to begin weight training for MMA fighting, I like the workout below.
Of course, you should consult a physician before starting any workout program.
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5 minute warmup on stationary equipment
One Legged Leg Press OR Squats (stretch)
Stiff Legged Dead Lift w/ dumbells (stretch)
Bench Press (stretch)
One Armed Row (stretch)
Chins and Pullups (stretch)
Jacknives (stretch)
Shrugs (stretch)
Heavy Dumbell Sidebends (stretch)
External Rotations - elbow on knee
External Rotations - Military Press style
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JACKNIVES: Reach up and grab a pullup bar in your hands. Pull your straightened legs in front of your body to cause your body to form and "L" shape. Continue to pull your straightened legs up until your ankles touch the bar.
You can find descriptions and clips of the other exercises listed here all over the internet - Youtube is a great place to go for clips of these.
Beware: Exercises like squats and stiff legged deadlifts are DANGEROUS if performed with poor form / mechanics. You really, really need to talk with a trainer about proper form, and have him watch and assess your form.
The last two exercises are for shoulder maintenance - very important for wrestlers and boxers.
You can easily get by with only one good weights workout per week, with three days of MMA skills training, and still show solid advancement in strength and power.