Using core exercises for maximum MMA strength and conditioning

MMA fighters are the most elite group of athletes in the world. They require maximum anaerobic capacity to go full steam ahead in five minute rounds of constant power punching fights.

If you are competing in an MMA match, it will be almost impossible for you not to go full throttle throughout the entire fight. Because of this, it is essential that you as a professional MMA fighter start taking strength and conditioning exercise programs seriously.

Some great examples of this theory are UFC Hall of Famers Tito Ortiz and Randy Couture. They are considered freaks of nature due to their infinite stamina to go full steam ahead during every round of an MMA match.

The most crucial part of your MMA conditioning exercises focuses on developing your core strength.

Your core represents your hips. To maximize your core strength potential, you need to perform exercises that strengthen the muscles around your hips. These muscles are the hamstrings, abdominals, spinal erectors, quadriceps, and gluteals.

There are two types of exercises that you can agree on to develop your core strength to its maximum potential and they are the squat and the deadlift. Both exercises will build a strong foundation for your core strength allowing you to gain an advantage over your opponents.

Once you’ve mastered the exercises above, you can complement them by starting to do pure strength exercises like the clean and snatches. These types of lifting exercises will significantly improve your anaerobic conditioning.

In addition to building your core power, you also need to train your other muscles elsewhere.

For example, by strength training your biceps, you’ll significantly increase your raw strength that could be used to escape from an armbar.

Every muscle you have in your body is very useful in your MMA fights. The pectoral muscle can be used to keep someone down or to sweep your opponent.

When you do your MMA training sessions, you want to use reps in the 3-5 rep range for each exercise. If you do more, your muscle growth will become excessive and this is useless in MMA.

Keep in mind that you want to be strong for your weight, not the other way around. Therefore, the key focus of your MMA conditioning exercises should be to minimize muscle gain and maximize power. This can be achieved by using fewer repetitions with a higher amount of weights.