Weight Lifting for MMA Fighters

Weight Lifting for MMA Fighters

Many people going to the gym lift heavy to get big, which is fine, but weight training for boxers and mixed martial artist needs to be a little different.

Lifting weights for a combat athlete needs to be explosive, so keep the weights light & due many reps. You want to simulate the movements & tempo of a fight, not only does this condition your muscles but it also gets your heart and lungs in fighting shape.

Warm ups:

Weighted shadow boxing

Push ups

Pull ups




Bent Over Row

Upright Row

Military press dumbbell & barbell

Good Morning

Split Squats

Squat & Push Press


Again, keep the weight light & the movements explosive. Make sure to use Proper Form, we are lifting to get stronger for the fight not to injure ourselves.

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