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Thread: Basic Strength program for someone doing MMA

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  1. #1

    Default Basic Strength program for someone doing MMA

    What would be a good programme to build strength for an MMA fighter?
    Ive been training the various aspects of MMA for a while now but havent really done any strength training. I would like to get stronger but not too much bigger if possible (weigh about 70kg now would like to maybe put on 2kg of muscle).

    From what ive read doing Deadlifts, Squats and Benching seems like a good idea, is it? How do you know how many sets/reps to do? Should you start light and go up every set? Any info would be great, theres so much stuff on the internet it can be hard to sort through all the crap, most people seem to be talking from a bodybuilding perspective.
    Twitter: @niall086 Youtube:

  2. #2


    Start with that for about four months for a strength base. It'll suck and be hard work, but you'll make gains that you wouldn't believe. After that, you can take a look at other programs that might be less intense or more sports specific.

    In my opinion, anyhow. Not that I'm a qualified strength coach. But hey!
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  3. #3


    Hi Niall,

    I would say that your programme needs to include a range of movements to develop all round athletisicm which is the goal when you're first starting out lifting.
    So you need the following:

    Pushing- Upper Body- Push-Ups, DB Presses, etc
    Pulling - Upper Body- Chins, Pull-Ups, DB Rows etc
    Squatting (Knee Dominant movement) - Lower Body, Front/Back Squats, Split Squats etc
    Deadlifting (Hip Dominant Movement) - Lower Body- Traditional, Stiff Leg, Trap Bar etc all good
    Bracing- (Trunk Stability)- Planks, Rollouts, Supine Holds, Plank Rows etc

    Also you need to do unilateral (one arm/leg) and bilateral (both limbs) movements.

    If you starting out do a few weeks of bodyweight stuff, sets of 12 or so to allow your body to adapt then you can go into lifting heavier.
    Something like 5 sets of 5 reps is a good type of format for building basic strength in the key areas.

    Have a read of this article which gives you a more comprehensive look at developing an overall programme

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  4. #4


    Thank you, very informative post, gives me something to think about work on,
    Twitter: @niall086 Youtube:

  5. #5


    No probs glad its helpful
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