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What is the Perfect Program for Weight Training for Mixed Martial Arts?

Elite Weight Training for Mixed Martial Arts Expert Reports! Many martial artists make the mistake of participating in an ineffective program or no program at all. What is the perfect program? The answer: a program that is challenging, enjoyable, one that you can practice consistently, and based on sound science. Do not make the mistake of following a revolutionary new program because you think it is the next “secret” you’ve been looking for. Below are some general tips:

  1. Be patient with your weight-training program for mixed martial arts.

    Astonishing results from your weight-training program will take some time, as is the case with improving your fighting skills and anything else worthwhile in this world. Training sessions that are too long or too frequent can be counter-productive and even lead to injury. Training hard is key but make sure to schedule in some time for rest and relaxation. Think long-term and be consistent with your program.

  2. Keep track of your program and set goals for yourself.

    What gets measured gets accomplished. Keep a log of your workout as well as any progress made. By doing this, you will increase your motivation and help maintain an efficient workout. Try to make small improvements over time like lifting heavier weight or doing more work in a given period of time.

  3. Your MMA training comes first.

    Lifting weights will NOT help you with the following: taking someone down, improving your jab, or setting up a triangle. The best way to improve a specific skill is to practice that specific skill. The best way to get better at bjj is to practice bjj. You need to “rep” moves, do drills, train from different positions, and most importantly do live sparring. Weight-training will ONLY compliment your skills by making you faster, stronger, and more durable.

Here is a basic routine you can get started with:

Warm up for 5-10 minutes with a light jog or a bike ride.

Squats-3 sets of 8-12 repetitions

Begin in a standing position with your feet shoulder width apart and your toes pointed slightly outward. Slowly flex at the hips and knee. Descend until your thighs are parallel to the ground while keeping your back straight and your chest up and out. Return back up and repeat.

training for MMA mma weight training

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*This exercise can also be performed with dumbbells.


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Pushups-3 sets of 8-12 repetitions

Begin with your hands flat on the floor a little wider than shoulder width apart. Put your toes on the floor with your legs straight so your knees are off the floor. Your hands should be directly below your shoulders and your body should be one straight line from your shoulders to your ankles. Lower your body toward the floor in one solid mass. Once your chest is almost touching the floor, press against the floor to press yourself back up. Doing the pushup from your knees will modify the exercise.

training for MMA mma weight training

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Toes up Floor Bridges-3 sets of 8-12 (Do them on 1 leg w/ toe down if you’re not challenged enough)

Lie on the floor with knees bent and toes pointed up. Your arms should be on the floor palms facing down. Squeeze your glutes and hamstrings to elevate your hips off the floor. At the end of the movement, your knees, hips, and chest should be in line. Hold for 2 seconds, lower, and repeat. For even more of a challenge, this exercise can be performed with a stability ball under the feet instead of the floor.

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*Do them on a stability ball if you're not challenged enough.


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...or on 1 leg

mma weight training

Pullups-3 sets of 4-6 repetitions

Grab bar with an overhand grip slightly wider than shoulder width apart. Pull yourself up until your chin is over the bar. Slowly lower and repeat.

Training For MMA  mma weight training

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If you can't do pull-ups, try doing negatives. Get yourself to the top position where your chin is over the bar and lower yourself slowly to get used to controlling your bodyweight. To get into the starting position you can step on a stool or crate.

Dumbbell Shrugs-3 sets of 8-12 repetitions

Hold dumbbells at the side of body at arms length. Keep good posture with a slight bend at the knees. Raise shoulders straight up toward ears and lower.

training for MMA mma weight training

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Calf raise-3 sets of 16-24 repetitions

Stand at an angle with stability ball between chest and wall. Keeping the torso erect and the knees straight, rise up onto the balls of the feet. Pause, rest, and repeat.

training for MMA mma weight training

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Triceps Dips-3 sets of 8-12 repetitions

Support your weight on two chairs or benches by your hands and feet with your arms extended. Lower your body until there is a right angle at your elbow joint. Use your triceps to push back up and repeat.

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Dumbbell Curls-3 sets of 8-12 repetitions

Stand erect with your feet hips width apart and your knees slightly flexed. The dumbbells should be at your sides with your palms facing in. Curl one dumbbell up turning wrist so palm is facing up at the top of the movement. Bend only from the elbow joint and keep the rest of the body stable. Now alternate for the required number of repetitions. 12 repetitions would mean 12 curls on each side.

weight training for mma mma weight training

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Crunches-3 sets of 25 repetitions

Lie flat on your back with your knees bent and feet flat on the floor. Place your hands on opposite sides of your head with elbows pointing out. Press into the floor with your lower back while raising your shoulders off the floor. Slowly lower and repeat keeping the abdominal muscles tense the whole time. For more of a challenge perform this exercise atop a stability ball.

mma weight training exercises for mma

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*Do them on a stability ball if you're not challenged enough.

training for mma training for mma

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Plank-3 sets of holding for 30 seconds

Begin in a pushup position but instead of supporting your weight with your hands, go onto your elbows and forearms. Hold this position while breathing and keeping your core tight.

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This routine can be performed 1-3 times per week.

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