Combat Arts Strength Training: Foundation of a Fighters Success
In combat sports, the role of Combat Arts Strength and Conditioning to achieve peak performance cannot be overstated. Within that, strength training is a critical part of every fighter’s training regimen, from boxing to wrestling, from Brazilian Jiu-Jitsu (BJJ) to Mixed Martial Arts (MMA). Most serious fight camps build strength work into the week alongside skill training, because a stronger athlete can produce, and resist, more force.
Why is Strength Training Important for Martial Arts?
Strength training is physical exercise that uses resistance to make muscles contract, which builds the strength, muscular endurance, and size of skeletal muscles. Whether in Mixed Martial Arts (MMA) or Brazilian Jiu-Jitsu, it forms an integral part of any serious fighter’s regimen, supporting the muscular power and work capacity a fighter needs late in a fight.
Strength training, a core aspect of physical conditioning, is an exercise regimen that develops muscular strength and endurance through resistance. The goal of this training is to gradually increase the ability of muscles to resist force through free weights, weight machines, or body weight. Combat sports from karate to MMA and BJJ benefit greatly from this form of training. A clear understanding of strength training lays a solid foundation for designing the ultimate combat arts strength and conditioning program.
The Triumvirate of Strength Training: Progressive Overload, Rest, and Effort
Progressive overload, rest, and effort form a critical triangle that guides any effective strength training regimen. Progressive overload means gradually asking more of the muscles over time by raising the load, reps, sets, or training density. Swapping in different exercises adds variety, but it is not overload on its own. Rest is crucial for muscle recovery and growth. Your work sets need to be challenging, but training to complete failure is not required to get stronger: stopping a rep or two short of failure builds strength well, with less fatigue carried into your skill training.
Strength Training's Role in Combat Arts
Combat strength is a game-changer in martial arts. In combat arts, strength training increases overall power and the force behind strikes and throws, improves muscular endurance, and helps reduce injury risk. In a meta-analysis of exercise programs to prevent sports injuries, strength training substantially reduced injuries, while stretching showed no clear benefit.
It not only helps enhance the power and speed of punches and kicks but also fortifies the body's resistance to blows. As a combat athlete, it is crucial to power up your fight muscles to gain an edge in the ring.
Beyond Traditional Strength: Embracing Functional Strength Training
Functional strength training takes combat strength to the next level by training the muscles to work together through movement patterns that carry over to sport and daily life. Many fighters add gymnastics-style bodyweight work for this reason, building body control, core strength, and agility.
Techniques Uncovered: The Art and Science of Strength Training
Building Muscle with Body Weight Training
Body weight training is a convenient and effective method of strength training that uses your own body weight as resistance. This form of exercise includes push-ups, squats, pull-ups, and lunges. Many grapplers lean on bodyweight work because it builds strength and control in the positions they fight from on the ground.
The Fundamentals of Weight Lifting: Elevating your Combat Game
Weight lifting is a fundamental part of strength training that focuses on developing muscular strength and size. Essential exercises like deadlifts, bench presses, and squats form the basis of weight lifting. Many professional fighters include heavy compound lifts in camp to build the force that underpins striking power and grappling strength.
Which Strength Training Program is Best for Combat Athletes
The best strength training program for combat athletes combines heavy, low-rep lifting for maximal strength, bodyweight and movement-based work for body control, explosive power work such as plyometrics, and lighter, higher-rep work for muscular endurance. Such a program is individual-specific, built around an athlete’s sport, schedule, training experience, and goals, and it has to fit around skill training rather than compete with it.
Strength Training Programs & Example Routines
There are many amazing strength training routines and strength and conditioning programs available, depending on what focus is desired, for instance, only martial arts strength training programs, or weight lifting focus, or MMA, UFC professional fighter focus, or a program that utilizes a mix of above. These also vary based on time commitments, goals, sports specific outcomes, availability, home, dojo or martial arts studio, or gym, etc.
There are many approaches to this issue, so other articles will address other program approaches. This article lays out two of the most popular and proven barbell programs, a sample six-week plan, and bodyweight and kettlebell alternatives, with examples of how each could be used to become the best martial artist possible.
5/3/1 by Jim Wendler
This first strength training approach uses weight lifting. It requires a gym or weight room to implement, and a training partner to spot you on heavy lifts. It has a strong track record for building raw strength.
This is an incredible and very popular strength and conditioning program developed by Jim Wendler, author of the popular book, 5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength, and his excellent follow up, Beyond 5/3/1: Simple Training for Extraordinary Results.
Wendler is best known for his 5/3/1 strength program, which he built around a few big lifts and slow, steady progress. He played college football before turning to powerlifting.
He went on to compete at a high level in equipped (multi-ply) powerlifting, the division where lifters wear supportive suits and shirts. Safe to say he knows a thing or two about strength training.
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5/3/1: Three to Four Days a Week
The beauty of Wendler’s 5/3/1 program is that it is simple and will get you strong as a bull. You need a 1 rep max for each of the “Big 4” lifts (squat, bench press, deadlift and overhead press). Estimate it from a set of 3 to 5 clean reps rather than grinding out a true max test, then take 90% of that number. This is your training max, and every percentage in the program is a percentage of the training max, not of your 1 rep max.
Typically, a traditional 5/3/1 program requires training three or four days a week. Each workout day is centered around one core lift, for example squats on Monday and bench presses on Wednesday, so that each workout day focuses on a different lift.
Each training cycle lasts four weeks, and the weeks run in order: Week 1 is 3 sets of 5, Week 2 is 3 sets of 3, Week 3 is one set each of 5, 3, and 1, and Week 4 is a deload. All percentages below are of your training max. The last set in Weeks 1 to 3 is a “+” set: do as many good reps as you can, stopping short of failure.
Week | Activity |
|---|---|
1 | 3 sets of 5 at 65%, 75%, and 85% of training max (last set 5+) + assistance work |
2 | 3 sets of 3 at 70%, 80%, and 90% of training max (last set 3+) + assistance work |
3 | 5 reps at 75%, 3 reps at 85%, and 1+ rep at 95% of training max + assistance work |
4 | Deload: 3 sets of 5 at 40%, 50%, and 60% of training max to recover |
Week | Activity |
|---|---|
1 | 3 sets of 5 at 65%, 75%, and 85% of training max (last set 5+) + assistance work |
2 | 3 sets of 3 at 70%, 80%, and 90% of training max (last set 3+) + assistance work |
3 | 5 reps at 75%, 3 reps at 85%, and 1+ rep at 95% of training max + assistance work |
4 | Deload: 3 sets of 5 at 40%, 50%, and 60% of training max to recover |
After each four-week cycle, add 5 pounds to your training max for the bench press and overhead press and 10 pounds for the squat and deadlift, then run the next cycle. Rinse and repeat.
If this sounds like too much workload on top of regular martial arts training, 5/3/1 can also be run as a scaled-down two-day-a-week version, which suits fighters well. The reasoning is simple:
MMA, like any sport, demands strength in the lower back, legs, arms, chest, shoulders and abs. But unlike the strength sports, strength is only one of many qualities a fighter has to train, so more time has to go to everything else.
So you can’t spend all day in the weight room. Be efficient: choose exercises that mean something and carry over to fighting. With so many abilities to train and so much hard skill practice to recover from, a two-day split works well:
5/3/1: Two Days a Week
Day One - Squat and Bench Press plus assistance work
Day Two - Deadlift and Over-head press plus assistance work
Assistance work should include plenty of lat and upper back work, arm work, and anything you personally need for injury prevention.
The farther you are from a fight, the more work you can do that leaves you tired and sore and affects your skill training. The closer you get to a fight, do less of that work, or none at all.
"Starting Strength System" by Mark Rippetoe
This second strength training approach was developed by legendary strength and conditioning coach and author, Mark Rippetoe. It gives total body strength that lasts and translates straight into martial arts training, mats practice, and intense events.
Starting Strength is built on a handful of basic barbell lifts that use a large amount of muscle mass through a full range of motion, with the load increased a little at a time to drive strength gains.
Rather than a random collection of exercises that simply leave you sweaty and sore, it is a long-term process designed for getting stronger over time.
Perform the program 3 days per week on non-consecutive days, i.e., Mon/Wed/Fri, Tues/Thurs/Sat or similar, alternating Workout A and Workout B. Week one runs A, B, A; week two runs B, A, B; then repeat. Both workouts start with squats, and the deadlift is the single heavy set that closes each session. As you progress, the power clean can replace the deadlift on some days.
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Starting Strength System: Workout A
Exercise | Sets | Reps |
|---|---|---|
Barbell Squats | 3 | 5 |
Bench Press | 3 | 5 |
Dead Lift | 1 | 5 |
Barbell Squats | Bench Press | Dead Lift |
|---|---|---|
3 sets x 5 reps | 3 sets x 5 reps | 1 set x 5 reps |
Starting Strength System: Workout B
Exercise | Sets | Reps |
|---|---|---|
Barbell Squats | 3 | 5 |
Standing Military Press | 3 | 5 |
Dead Lift | 1 | 5 |
Barbell Squats | Standing Military Press | Dead Lift |
|---|---|---|
3 sets x 5 reps | 3 sets x 5 reps | 1 set x 5 reps |
Starting Strength System Workout Structure
Workout Plan: Week One
Day | Workout |
|---|---|
Monday | A |
Wednesday | B |
Friday | A |
Workout Plan: Week Two
Day | Workout |
|---|---|
Monday | B |
Wednesday | A |
Friday | B |
This may seem incredibly simple, and it is! It’s also very effective. The no-frills programming and exercise choice make it a great routine for those who don’t want to dive deep into complicated programming and confusing routines. Starting Strength is a great program to develop full-body strength that carries over onto the mats, giving results without the fuss.
Combat Strength 101
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6 Week Sample Strength Training Program
Week 1 - 2
Exercise | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
Barbell Squats | 4 sets x 5 reps | - | 2 sets x 5 reps |
Pull - Ups | 3 sets x 6 reps | 3 sets x 5 reps | - |
Bench Press | - | 3 sets x 5 reps | 2 sets x 6 reps |
Bent-Over Rows | 3 sets x 5 reps | - | - |
Shoulder Press | - | 3 sets x 8 reps | 2 sets x 5 reps |
Stiff Leg Deadlift | - | 2 sets x 5 reps | - |
Exercise | Barbell Squats | Pull - Ups | Bench Press | Bent-Over Rows | Shoulder Press | Stiff Leg Deadlifts |
|---|---|---|---|---|---|---|
Day 1 | 4 sets x 5 reps | 3 sets x 6 reps | - | 3 sets x 5 reps | - | - |
Day 2 | - | 3 sets x 5 reps | 3 sets x 5 reps | - | 3 sets x 8 reps | 2 sets x 5 reps |
Day 3 | 2 sets x 5 reps | - | 2 sets x 6 reps | - | 2 sets x 5 reps | - |
Week 3 - 4
Exercise | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
Barbell Squats | 5 sets x 5 reps | - | 3 sets x 3 reps |
Pull - Ups | 4 sets x 6 reps | - | 3 sets x 6 reps |
Bench Press | - | 3 sets x 8 reps | - |
Bent-Over Rows | 3 sets x 5 reps | - | 2 sets x 5 reps |
Shoulder Press | - | 3 sets x 8 reps | - |
Stiff Leg Deadlift | - | 3 sets x 8 reps | 2 sets x 6 reps |
Exercise | Barbell Squats | Pull - Ups | Bench Press | Bent-Over Rows | Shoulder Press | Stiff Leg Deadlifts |
|---|---|---|---|---|---|---|
Day 1 | 5 sets x 5 reps | 4 sets x 6 reps | - | 3 sets x 5 reps | - | - |
Day 2 | - | - | 3 sets x 8 reps | - | 3 sets x 8 reps | 3 sets x 8 reps |
Day 3 | 3 sets x 3 reps | 3 sets x 6 reps | - | 2 sets x 5 reps | - | 2 sets x 6 reps |
Week 5 - 6
Exercise | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
Barbell Squats | - | 5 sets x 5 reps | - |
Pull - Ups | 2 sets x 8 reps | - | 2 sets x 6 reps |
Bench Press | 4 sets x 6 reps | 2 sets x 6 reps | - |
Bent-Over Rows | 3 sets x 5 reps | - | 2 sets x 5 reps |
Shoulder Press | - | 3 sets x 8 reps | - |
Stiff Leg Deadlift | 4 sets x 5 reps | - | 3 sets x 8 reps |
Exercise | Barbell Squats | Pull - Ups | Bench Press | Bent-Over Rows | Shoulder Press | Stiff Leg Deadlifts |
|---|---|---|---|---|---|---|
Day 1 | - | 2 sets x 8 reps | 4 sets x 6 reps | 3 sets x 5 reps | - | 4 sets x 5 reps |
Day 2 | 5 sets x 5 reps | - | 2 sets x 6 reps | - | 3 sets x 8 reps | - |
Day 3 | - | 2 sets x 6 reps | - | 2 sets x 5 reps | - | 3 sets x 8 reps |
Alternatives to Gym Training
There are plenty of ways to get strong, lean, and move better with other methods such as bodyweight training programs and unconventional methods such as kettlebells. This section will dive into some of these strength training modalities.
Unlock Your True Potential and Discover the Difference with Strength Training!
Body Weight Strength Training
To get strong using only body weight will require more stimulus once a good level of baseline strength has been established. Travis Stoetzel, strength and conditioning coach who owns and operates, The Forged Athlete Gym, in Omaha, NE, has a certain protocol of self-monitoring tests using the ability to perform a number of exercises to ascertain baseline strength.
Test yourself on the movements below to get your baseline. You should easily be able to perform the following first. If the exercises below are easy, then move on to loaded movements. If these are difficult, or not quite there yet, practice these until easy, before moving onto loaded movements:
Working on these prerequisites of strength will give a great starting point and get you savagely strong. Once these are easy, it is time to move onto advanced variations or add in weights.
Body Weight Workout
Master the basics! Squats, push-ups, pull-ups, rows, and lunges, along with sprints, jumping, climbing, and crawling. These provide the foundation for all further skill development. Once those are down, move on to more advanced variations and look at adding load beyond body weight, such as a weighted vest or a loaded backpack.
An example of a basic body weight workout is as follows:
Repeat this circuit 3 times through, with 120 seconds of rest between rounds, for an effective, full-body, body weight training session to get strong and mobile. Beginners can start with 1 or 2 rounds and add a round as it gets easier.
Kettlebell Workout
Some people like to break the monotony of linear training programs that often contain the same movements and exercises repeated time and again. This is where unconventional tools can come into play. A kettlebell program needs only one piece of equipment and a little space in the house, garage, or outside. Kettlebells are convenient and portable, a single bell can cover a complete workout, and the investment is reasonable and one-time only.
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Kettlebells are not a new exercise approach: they have been popular in Russia since at least the 1700s. As with any strength training, the number on the scale is a poor guide to progress. Your conditioning and body composition can improve even when your weight barely changes, so track your performance and how your clothes fit, not just the scale.
The kettlebell swing is an ideal place for a new user to begin. It mainly trains the posterior chain (the glutes, hamstrings, and back extensors) along with grip strength and trunk bracing, while the arms simply guide the bell. Done for higher-rep sets, swings also give your conditioning a solid workout.
The kettlebell swing is a movement that should be in everyone’s arsenal. The investment in these tools can be reasonable given the level of effort put into utilizing and perfecting form.
The elite are elite because they nail the basics. That said, here are a few workout moves to start with, but coaching from a qualified kettlebell instructor is advised to get your technique right and reduce the risk of injury.
Kettlebell Swing Routine
Start with a light bell you can control easily (many beginners start around 8 to 12 kg for women and 12 to 16 kg for men) and master the movement before going heavier. Stand with your feet about shoulder width apart and the bell a little in front of you. The swing is a hip hinge, not a squat: push your hips back, keep your shins close to vertical, your back flat, spine neutral and gaze ahead.
Hike the bell back between your legs, then drive your hips forward hard to snap up to a tall standing position, letting that hip drive send the kettlebell up and away from the body. Your arms stay long and relaxed: they guide the bell, they don’t lift it. At the top, the bell floats to about chest height, pointing forward. Stand tall and brace your trunk as it starts to fall.
Let the bell follow the same path back down, hinging your hips back as your forearms meet your inner thighs, and flow straight into the next rep. If your lower back rounds, or you feel the swing in your back instead of your hips, stop and reset.
Start with 3 to 5 sets of 10 swings with full rest between sets, ending each set as soon as your form slips. Build toward 3 sets of 20 over several weeks to get that posterior chain firing.
The Kettlebell Swing and the Kettlebell Turkish Get-Up are super effective for strengthening the core, legs, and back muscles, and an excellent place to begin a kettlebell strength and conditioning routine. The Turkish Get-Up trains the smaller stabilizing muscles of the shoulder and trunk and builds a rock-solid foundation.
Beginners often push too quickly and end up injured. The Kettlebell Turkish Get-Up slows you down and shows whether a weak core, poor mobility, or weak stabilizing muscles need strengthening. Learn it with a light bell, or no bell at all, before adding load.
Looking Ahead: Innovations in Combat Strength Training
As combat sports continue to evolve, so do the approaches to strength training. Coaches and trainers are constantly innovating, integrating technology, and applying scientific research to optimize strength training programs.
For instance, many strength and conditioning coaches who work with professional MMA fighters now use sports science testing and monitoring to individualize and improve their athletes’ training plans.
Building Combat Strength is a Journey, Not a Destination
Strength training plays a pivotal role in combat sports, from Boxing to MMA. Its benefits extend beyond merely building muscle, enhancing speed, and bolstering endurance; it aids in injury prevention, too.
With a myriad of techniques available and constant innovations in the field, the journey of strength training for combat athletes is an ever-evolving process. Hungry for more information? Check out Combat Arts Advanced Conditioning Techniques Part I as we delve deeper into the fascinating world of strength and conditioning in combat sports.
Frequently Asked Questions
Do MMA Fighters Lift Weights?
Yes, MMA fighters do lift weights as part of their strength and conditioning routine. Weight training helps build the power and strength fighters need to deliver and resist strikes, grapples, and takedowns. Heavy lifting has its place, but the goal isn’t to chase numbers for their own sake: strength work is programmed around skill training so that the strength carries over to fight performance without leaving the fighter too tired or sore to train.
What Weight Training is Best for MMA?
The best weight training for MMA blends functional strength training, explosive power training, and muscular endurance training. Compound movements such as squats, deadlifts, and bench presses are excellent for building functional strength. Exercises like power cleans and kettlebell swings can enhance explosive power, crucial for strikes and takedowns. Lastly, performing resistance exercises with lighter weights and higher repetitions can improve muscular endurance, enabling fighters to maintain strength over the course of a fight.
Is Weight Training Important in MMA?
Yes, weight training is crucial in MMA. It improves an athlete's ability to generate force in strikes, resist opponents' attacks, and execute grappling techniques. By building muscular strength and power, weight training contributes significantly to an MMA fighter's performance. It should be noted, though, that weight training is one part of a larger training regime that should also include cardio conditioning, flexibility, and sport-specific training to ensure a well-rounded fitness level.
What is the Ideal Weight Training Routine for an MMA Fighter?
An ideal weight training routine for an MMA fighter should be diverse, focusing on different aspects of strength. This might include compound lifts such as squats and deadlifts for overall strength, explosive exercises like power cleans and kettlebell swings for power, and circuit training with lighter weights for muscular endurance. The routine should be adjusted based on the fighter's current strength levels, specific goals, and upcoming fights. It's also important to allow adequate recovery time between weight training sessions to prevent overtraining and injuries.
Can You Train for MMA Without Weights?
While weight training is beneficial for MMA, it is possible to train without weights. Bodyweight exercises such as push-ups, pull-ups, burpees, and lunges can help improve strength and endurance. Additionally, sport-specific drills, sparring, and cardio exercises can contribute to overall fitness and fight readiness. However, for maximum strength and power development, including some form of resistance training – whether with weights, resistance bands, or other equipment – is typically beneficial.
