MMA Workout Plan: Weight Training

Often I get asked by friends and students if they should be doing Weight Training for MMA on top of sparring, rolling, hitting pads, etc.  My answer is always yes.  The next question is always, “what is a good weight training routine for MMA?”.  So here is a simple but effective weight training routine for MMA mixed martial arts.  This routine is great for Weight Training for MMA and will supplement your technical training in Muay Thai kickboxing, Krav Maga, BJJ, Brazilian Jiu Jitsu, and Kali.  Weight training in general is important for health and fitness.  When you’re stronger and have a great weight-lifting routine in your physical activity, all areas of your life will benefit (mental and physical health).

3 strength workouts require at least 1 day of rest in between.  For example, you could do workout 1 on Monday, rest Tuesday, 2 on Wednesday and Thursday, and 3 on Friday.

MMA Workout Routine

Workout 1

Squat – 3 sets of 5

Bench Press – 3 sets of 5

Rows – 3 sets of 5

Workout 2

Deadlift – 3 sets of 3

Military Press – 3 sets of 5

Pullups – 3 sets of 10

Workout 3

Step-ups – 3 sets of 10

Push Press or Incline Press or Dips – 3 sets of 5

Power Cleans or Power Snatches – 5 sets of 3

Weight Training for MMA Routine

This is a great routine for Weight Training for MMA but can be tweaked, changed, or redone to fit your fitness and martial arts goals.  It is common to split the 3 workouts into a pushing day (chest), a pulling day (back), and a leg day.  The workout above mixes up the muscle groups, so you are not destroyed and unable to train the next day.

Robert Richardson (AKA Bobby Rich)

Elite Training Center
1628 South Pacific Coast Highway,
Redondo Beach, CA 90277
(310) 543-1600

Weight Training for MMA

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