Strength and Conditioning for MMA: Training Off the Mat

Mixed Martial Arts techniques engage almost all muscle groups in the body - if you are just starting your journey in MMA training, it’s easy to make the mistake of assuming that weekly attendance is enough to get good at the martial art.Most seasoned MMA practitioners know that off-mat exercise for strength and conditioning is just as important as attending regular training sessions. 

This is a guide for MMA practitioners who are serious about preparing physical ability for the demands of advanced MMA techniques. 

The Importance of Strength and Conditioning Exercises for MMA

MMA techniques include striking, grappling, footwork, and movement transitions. During regular training sessions, these techniques are often practised individually to refine proper movement and positioning.

These individual practices are physically intensive, and even more so when combined at more advanced levels, such as during sparring sessions.

This is where practitioners often hit a wall in their progression. MMA training focuses on fighting techniques, not physical fitness or strength building - this is why professional MMA athletes have separate strength and conditioning exercise routines outside of MMA training, to ensure their level of fitness can keep up with the demands of MMA techniques.

For beginners and regular practitioners, physical fitness could be the thing holding you back from improving your MMA techniques.

MMA Strength and Conditioning Exercises

Upper Body and Arm Strength

Striking and grappling moves use the upper-body and arm muscles extensively - greater muscle strength will enable more effective cinches and holds.

Repetitive movement exercises are as important as building strength. To increase muscle endurance for holds and sustained exertion, opt for moderate weight levels with more reps per set. For strength building, find the heaviest weight you can do at least 5-8 reps with - this will improve the explosive power of your muscles.

The goal is not to build muscle size. Most MMA practitioners maintain a lean physique not just to stay in a certain weight class but also to maximise endurance and speed.

Example exercises:  

• Medicine Ball Chest Throws
• Weighted Pull-Ups
• Barbell Push Press

Core Flexibility

Core exercises condition the abdomen and are important for staying flexible under stress.

Many MMA techniques that involve pinning opponents to the ground require high core strength and flexibility to not only execute, but also to recover from.

Building your core also enables your body to withstand strikes to the abdomen, which is a commonly targeted part of the body in sparring and competitive matches.

Example exercises:  

• Russian Twist with Medicine Ball
• V Sit Up with Kettlebell
• Rowing Machine with Rotation

Lower Body Dexterity

The lower body is often overlooked by MMA practitioners - this is a mistake that leads to an imbalanced physique. Dexterity in the hips, legs, and knees separates beginners from more advanced techniques.

As the saying goes, don’t skip leg day. If you want to excel in MMA techniques, you’ll need to invest in leg exercises that enable proper footwork.

Areas to pay particular attention to are the thigh muscles (quadriceps), which provide explosive power for kicks, as well as the hamstrings, which support the knee.

Example exercises: 

• Bulgarian Split Squats
• Box Jumps
• Trap Bar Deadlifts

Cardio Endurance

Unlike most other sports, MMA and other martial arts have aerobic and anaerobic requirements on the body’s cardiovascular system.

High-level MMA practitioners train in an 80/20 split, with 80% of a training session dedicated to steady cardio levels (120-150 bpm). The other 20% of cardio training is reserved for high-intensity intervals and sparring to raise the anaerobic power threshold that the body can withstand.

In practical terms, this means that at least 5 hours a week should be spent on cardio training like running, cycling, swimming, or rowing.

A higher cardio threshold will enable your body to perform at high intensity levels (such as sparring) for longer periods. 

Combining off-mat exercises for strength and conditioning with professional MMA training from a provider like UMF Academy is the best way to see consistent progress. Whether you are looking to start your first MMA training session, or are looking for MMA classes in Townsville, we are here to help.