Saturday, June 3, 2023
MMA Workout Training

When bringing into focus MMA workout training there are a few key exercise variations that you must have in your workout to maximize your performance in the cage. The MMA workout training must have exercise variations are Olympic lifts. I'll be honest- I've never been a big fan of the clean and jerk and snatch. I feel that they are very difficult to master, and for developing power in MMA fighters, there are better alternatives. While I do use traditional cleans with some of my MMA fighters, the ones I choose to use them with already have experience with them. The reason I tend not to teach them to fighters without experience with these lifts is because there are only so many hours I have per week with them, and most fighters work with me for only a set number of weeks before a fight. With such limited time I tend to use the following exercises to develop power with my MMA fighters because they're much easier to learn and, in my opinion, develop power just as effectively.

  1. Single Arm Dumbbell Snatch- This exercise is basically the same as its traditional barbell counterpart, just with a dumbbell. I like using one arm at a time because it takes some of the complexity out of the exercise and also frees up a hand to help catch a dumbbell and provide stabilization in case something starts to go bad while the dumbbell is overhead. So, just like the other exercises I will detail later on, the single arm dumbbell snatch wins because of simplicity and safety. As a MMA fighter, you've got enough technique to worry about mastering, you shouldn't have to spend countless hours mastering technique in the weight room; just get strong and get out! Anyway, place a dumbbell on the floor between your feet. Grab it with one hand and get into a deadlift position by arching your back and lowering your hips. Explode up with the weight by driving with your legs as though you were going to jump in the air as high as possible. When you've reached the peak of your explosion rip the dumbbell up over your head in one smooth motion finishing with your arm straight and the dumbbell locked out over your shoulder.
  2. Single Arm Dumbbell Jerk- Much like the Single Arm Dumbbell Snatch, this exercise is simply a nearly identical dumbbell variation of its barbell counterpart. Start by grabbing a dumbbell with one hand and placing it on your shoulder as though you were going to perform an overhead press with it. Lower your body by sinking your hips and bending your knees as though you were about to perform a max vertical jump. Explode from the bottom of your countermovement and drive the dumbbell up over your head in a ballistic motion. Explode just as you would if you saw an opening for a big knockout punch! Finish with the dumbbell locked over your head, but avoid trying to lock it out overhead if you can't do it in one motion from the power you create from your jump.

Here are two other MMA workout training exercises I use to develop power in my fighters that aren't classified as derivatives of the Olympic lifts, but are still very effective none the less.

  1. Kettlebell Swing with Bands- I've always been a fan of the Kettlebell Swing, but have never been that impressed with the speed and power it's supposed to create within your hips; that is, until I added a band to the equation. The speed at which you must fire your hips is unreal. It definitely transfers over to faster strikes, better sprawls, and more powerful throws, so make sure you add this to your power producing program! Choke a band on the handle of a Kettlebell and step on it in the same, sumo stance you'd take if you were performing a traditional Kettlebell Swing. Perform the exercise as you normally would- keep your arms straight and shoulders relaxed, drive the bell up by extending at the hips and forcing them forward, when the bell reaches shoulder level let it swing back through between your legs before you explosively redirect it, and be sure to keep your back arched and chest up throughout. Just be prepared because the band adds a whole other level of speed to the equation, but believe me, its well worth it.
  2. Medicine Ball Slam- This exercise is super easy to learn and also is a great way to increase your power. Grab a medicine ball with both hands and stand in an open area with a ceiling at least 10-feet high (the ceiling at my gym is 10'4" and no one has hit it yet). Quickly stand on your toes and lift the med ball over your head with nearly straight arms. As soon as you reach peak extension throw the med ball toward the ground using your bodyweight to help it gain as much speed as possible. Release the med ball somewhere between chest and waist level and step back to avoid getting hit on the rebound.
  3. Log Clean- I'd imagine most people reading this won't have access to a log, but if you do, use it! Quite simply, it is a fantastic way to develop the power needed to lift and throw your opponents from the clinch or from a lock when you have your opponents back. Grab the handles, lift the log off the ground while maintaining a flat back and position it against your hips with your knees slightly bent and your hips driven back. Drive your hips forward while simultaneously rolling the log up your chest. As the log reaches the top of your chest drive your elbows up toward the ceiling and stand in an upright position with the log resting on the top of your chest. Lower the log back to your hips and repeat for reps. Never bend at the back in an effort to complete a rep that you're struggling with. This does nothing but put you at risk for serious injury.

Alright, there you have it, 5 easy and effective exercises you can add immediately to your MMA workout training routine that will increase your ability to throw faster, more devastating strikes in no time. Check out some of my other MMA articles for more easy to implement exercises and routines sure to have you winning more fights in no time!

Home Return