Training to be a Mixed Martial Artist?
Combining strength training & conditioning will give you those results
Written by: Christopher Miller, Professional Trainer & Health Advocate
Not everyone is lucky enough to do what they love as a career. You hear that from actors and musicians all the time. Well, I’ve been lucky to incorporate what I love to do and call it work. I’ve been active all of my life and have been working in the physical world of health and fitness for more than a decade. Over the course of my career, I have been blessed to come into contact with both local and regional professional athletes, listen to their stories and best practices, and experiment with many different types of training.
Part of my approach as a trainer and advocate for health professionals is to watch, listen, and incorporate what I see into my training. As I walk through gyms across the country, I see the traditional barbells, dumbbells, cardio and strength machines that heavily populate these facilities, but that is all I see – machines and equipment. Many trainers believe that these traditional pieces of equipment and methods are the best way for a Mixed Martial Artist to train, build superior strength, and obtain optimal cardiovascular results. However, I have three training tools that will give a Mixed Martial Artist peak results.
Battle Ropes:
1. Increased aerobic and anaerobic capacity
2. Increased power and strength
3. Increased performance
Brute Force Sandbags:
1. Produces Real Core Power
2. Engages muscle groups that traditional fitness equipment doesn’t!
3. Promotes Explosiveness, and increased performance
Heavy Chains:
1. Increased strength and strength endurance
2. Increased explosive power and power endurance
3. Increased core stabilization
I am a firm believer in interval training and functional training for Mixed Martial Artists. I have found extreme benefits when training with “battle ropes,” “brute force sandbags,” and heavy chains. These three tools are proven effective in Mixed Martial Artist training. The use of the term functional training is often misused by trainers, so let me define the term in this context. Functional training is the ability to mimic the exact results you are training to obtain and experience in real-life activities and fights. Mixed Martial Artists need strength, power, speed, agility, and flexibility to compete with today’s athletes.
The exercises below will give you the essential tools needed to obtain strength, power, speed, agility, and flexibility.
1. Sandbag Squat Jumps
Place the sandbag on the upper part of your back with your hands on each handle. Make sure your feet are shoulder-width apart and drop your hips. Perform a traditional squat, and as you reach your full squat, jump off your feet into the air. Repeat this exercise for 10-15 reps (see picture for clarity).
2. “Battling Rope” Punching Hooks
Using a 50 ft “Battling Rope” that is 2 inches in diameter, place the rope around a rounded pole or anchor for support. Stretch the rope out with both handles and assume a fighter’s stance — with the handles in each hand. Set a clock or timer for 60 seconds and start throwing live hooks. You want to keep the core stabilized, and make sure to pivot off the proper foot (see picture for clarity).
3. Chain Pulls
This exercise can be done with any size chain. Loop the chain around a kettlebell or pole and connect the ends using a loop ring to secure the ends together. Stretch the chain out and start chain pulls for full 3-minute rounds with a full 60-second rest in between rounds. Repeat exercise for 5 rounds (see picture for clarity).
The above training is based on experiences used during my training, although there are many training tools and techniques that can be used in place of the mentioned tools above. Safety and awareness are most important for these fighters and athletes. It’s always important to research a certain exercise or technique before jumping on the training bandwagon. Seek out a certified Strength and Conditioning coach or trainer for best results!
Chris Miller
Strength Coach
PRCS
443-864-7236
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