There are numerous foundational bodyweight exercises which are normally included in strength training programs such as calisthenics, lunges, pull-ups, pushups, etc. Then, of course, weighted workouts are added which mainly consist of squats, deadlifts, leg curls, glute ham raises, etc. 

These exercises make up a normal strength training program for most athletes. However, when it comes to combat athletes like MMA fighters, more variations of strength exercises should be incorporated into training programs. This is due to the very nature of the MMA sport. Since various fighting skills are utilized, a combatant of mixed martial arts is faced with a wide range of situations from defending against kicks to hardcore grappling.

Therefore, it’s important to add various challenging strength training exercises into your routine in order to break the rhythm of normal weight training and extend your body’s capability of meeting the challenges that MMA fighters bring to the cage. The harder you train and the more you mix up your strength training program the better equipped you’ll be to enjoy victory rather than suffer defeat.

Here are some top additional strength training exercises that will give challenge your and give you an edge in mixed martial arts matches.

Climbing Rope

As you practice rope climbing, you will not only build incredible pulling strength, but you will increase grip strength as well. Both pulling and gripping your opponent are vital elements in MMA sports so further developing these skills is to your advantage.

Try to use a thick rope if you can. The thicker the rope the more difficult it will be to hold which is what develops grip strength. Also, for added power, wrap chains around your body to provide added weight for you to pull up the rope.

Pull-Ups 

Ok, pull-ups are one of the body weight exercises which you should already have included in your MMA strength training program. However, there are a couple of ways to modify this strength exercise in order to receive maximum benefits.

First of all, you will quickly grow accustomed to pulling your body weight. Therefore, wrap chains around your body to provide additional weight. The great thing about chains is that you can add as much weight as you want. Also, wrap towels around or use Fat Gripz on the pull-up bars to increase the thickness. This works further towards developing more powerful grip strength.

Static Holds

Hold strength is extremely important in mixed martial arts, especially when you need to employ the skills of Brazilian Jiu-Jitsu or outright mat grappling. The body grip you keep on your opponent can make or break a grappling situation.

Therefore, to increase your isometric hold strength, practice static holds on a suspended barrel. Hold for as long as you can and until your muscles are burning. This strength exercise will increase your LAT (lactic acid threshold), giving you greater grappling strength in the cage.

Kettlebell Swings

This is a great exercise for developing greater core strength by increasing hip and glute power. However, kettlebell swings do more than that by also providing the MMA athlete with better breathing regulation, a tougher grip and longer endurance.

This is considered an advanced technique so you should already have a stable core foundation laid as well as good hip mobility. You will also need to make sure that you practice correct kettlebell swing techniques in order to avoid injury.

Step-Ups to Jump-Ups

Leg power is another important factor of MMA sports. However, just leg power isn’t always sufficient. An MMA fighter also needs EXPLOSIVE leg power because quick power often gives you the advantage over an opponent.

You can develop leg power by doing squats. However, you can also add step-ups and jump-ups which are plyometric exercises that develop rapid muscle response. Begin with step-ups where you hold weights (either dumbbells or kettlebells) and quickly step up and onto a raised platform about knee high. Alternate stepping legs with each rep.

For added explosive leg power, you can eventually move to jump-ups. To execute this strength exercise, quickly jump up and onto the raised platform and then immediately jump back down. Explosive power is gained through the rapid contraction and release of the muscles so do the exercises as fast as you can while still maintaining control.

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