No amount of high-tech equipment can outperform the squat, the bench press and the deadlift in the foundation of MMA strength training workout. Each category of exercises helps the Fighter train for overall strength as well as for specific situations in the ring. Training hard with many variations on these moves can make impressive improvements in competition performance.
Squat
The squat is a simple move in its purest form. You simply stand straight, bend the knees and lower your body with your knees above your toes. When your knees are at a 90 degree or sharper angle, it is time to reverse the process. All of this should be done slowly and with attention to good form.
Training for MMA strength with the squat is usually done with weights of some kind. A barbell may be held across the back, or a squat rack can be used. The rack makes it easier and safer for one person to work without a spotter.
Variations of the squat can help with different aspects of Mixed Martial Arts. Squatting with heavy weights can increase strength and develop the muscles, particularly the glutes and the quads. Jump squats can help the Fighter develop explosive speed. With the right combination of squat exercises in your workout, you can become more proficient at kicking, takedowns, and using explosive force for both attack and defense. An MMA lower-body workout would not be complete without squats.
Bench Press
The standard way to do a bench press is to lie on the bench and grip the bar, lift it slowly above your chest, and lower it within inches of your body before you raise it again. Variations can be done by changing the width of the grip to develop strength in different muscle groups, or declining the bench to add more weight. Incline the bench to work on the shoulders, and do floor presses to work on the triceps.
Bench press is so great for Mixed Martial Arts because the upper body gets a serious workout. MMA Fighters use their upper bodies for striking, clinching, grappling moves, and defensive maneuvers. A strong upper body is essential in a sport where every part of the body can be called upon for strength and power.
Deadlift
A deadlift is done by setting the barbell in front of you and holding it while you rise to a standing position. The weight is lifted, but it is not the kind of pushing movement that you will develop with the bench press. Instead, you will gain the ability to pull and increase your grip. At the same time, you will be able to increase strength in your legs and your core, which are both very important in Mixed Martial Arts.
The Big 3 – the squat, the bench press and the deadlift – can be used to train lower body, upper body, and core. They can be used to work on both pushing and pulling. All in all, they are invaluable in training for Mixed Martial Arts, where strength in every part of the body is required.
Squat
The squat is a simple move in its purest form. You simply stand straight, bend the knees and lower your body with your knees above your toes. When your knees are at a 90 degree or sharper angle, it is time to reverse the process. All of this should be done slowly and with attention to good form.
Training for MMA strength with the squat is usually done with weights of some kind. A barbell may be held across the back, or a squat rack can be used. The rack makes it easier and safer for one person to work without a spotter.
Variations of the squat can help with different aspects of Mixed Martial Arts. Squatting with heavy weights can increase strength and develop the muscles, particularly the glutes and the quads. Jump squats can help the Fighter develop explosive speed. With the right combination of squat exercises in your workout, you can become more proficient at kicking, takedowns, and using explosive force for both attack and defense. An MMA lower-body workout would not be complete without squats.
Bench Press
The standard way to do a bench press is to lie on the bench and grip the bar, lift it slowly above your chest, and lower it within inches of your body before you raise it again. Variations can be done by changing the width of the grip to develop strength in different muscle groups, or declining the bench to add more weight. Incline the bench to work on the shoulders, and do floor presses to work on the triceps.
Bench press is so great for Mixed Martial Arts because the upper body gets a serious workout. MMA Fighters use their upper bodies for striking, clinching, grappling moves, and defensive maneuvers. A strong upper body is essential in a sport where every part of the body can be called upon for strength and power.
Deadlift
A deadlift is done by setting the barbell in front of you and holding it while you rise to a standing position. The weight is lifted, but it is not the kind of pushing movement that you will develop with the bench press. Instead, you will gain the ability to pull and increase your grip. At the same time, you will be able to increase strength in your legs and your core, which are both very important in Mixed Martial Arts.
The Big 3 – the squat, the bench press and the deadlift – can be used to train lower body, upper body, and core. They can be used to work on both pushing and pulling. All in all, they are invaluable in training for Mixed Martial Arts, where strength in every part of the body is required.