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MMA Strength And Conditioning For Elite Performance!

MMA Strength And Conditioning For Elite Performance!

I have been a fitness trainer and strength and conditioning specialist here in the Atlanta, Ga.(Buford) area now for over 10 years. I know I could tell you, but my fighters and athletes will all tell you that you’ve got to have a well planned strength and conditioning program in order to be successful in the sport of MMA, as well as, any other sport for that matter.

Strength And Conditioning Tactics For MMA Performance…

There are many exercises with many different purposes when examining various strength and conditioning programs.  For instance, if you are looking at a strength training program for an endurance athlete you may find exercises that should be geared more towards joint stability and overall endurance. When looking at an MMA fighter’s program you should be looking for a program that focuses on the development of both power and conditioning. At least for me this approach has served me well.

If you are looking for an effective approach for your MMA strength training program then I hope that you will find this post useful. To begin, I want you to imagine making your punches and kicks to be harder and more forceful than you ever thought possible.  Now what would you have to do in order to make this possible? If you made the guess just now to get stronger then you are right, but in order for this to happen it means more than just getting stronger. It means that the type of strength that you should go after should improve your mobility, stability, and the overall control of your body! This is the key to making your kicks, punches, and knees harder and more forceful than your opponents’.

One of the main aspects of my training philosophy involves the focus of training movement patterns rather than focusing on specific muscle groups. In short, when you think about how our bodies are designed we do nothing in isolation. Our body works together through its segments to produce the act of movement. Think about when you actually throw a punch or a kick, do you just punch with your arm or kick only with your leg?  The answer is NO! In order to throw that punch or kick the entire action starts at the ground and the energy travels through the muscles of your feet and legs all the way through your torso and into your arm to throw the punch. The same thing happens when you throw a kick. This whole process is called kinetic linking.

When examining how the punch or kick is performed through kinetic linking we should execute the same kind of actions through the strength training drills that we implement in our training programs. It only makes sense right? If you said YES you answered correctly. Like I said the type of strength that you should go after should improve both your overall mobility, stability, and total control of your body.

Because I like to focus in on movement based lifting at the center of my training philosophy one great strength lift that is tremendous for this is the kettlebell renegade rows. This lift involves the use of a pair of moderately heavy to heavy bells that you must perform a push up off of while rowing the one bell on one side up to your ribcage. Once you row the bell to your ribcage you then return it to the ground to execute a subsequent push up following up with another row with the bell in the other hand.

Heavy Kettlebell Renegade Rows (A Pair of 32kg bells)


As you noticed in the video demonstration I had truly maintain strict rigidity throughout my core center and torso while executing the lift. Doing this with heavy bells is a tremendous method for adding more power to your punches and kicks through the dynamic movement involved in the drill. If you are serious about upgrading your personal strength and conditioning program for your MMA performance then don’t hesitate to join me here. Sign up to join my emailing list for FREE and you will immediately start receiving tons more FREE training tactics, my FREE newsletter, and FREE training guide the 10 Step Method To Strength: Mastering The One Arm One Legged Push Up! It’s like I always tell my fighters, “anybody can train hard, but only the champions train smart.”



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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