Strength is an attribute that cannot be significantly improved through the practice of participating in Combat Sports, therefore it makes strength training a wise investment, particularly if you want to win. The purpose of increasing strength is to develop physical capacities necessary to handle the unpredictable nature and stressors of the sport. Athletes need to be prepared for all aspects of physical combat including punching, kicking, takedowns, takedown defense, arm bars, guillotine, grappling, and clinching, not to mention proper conditioning and muscle endurance. A simpler way to say it would be, to achieve victory an athlete needs to be faster, more explosive and last longer than their opponent. Also, let me make it clear before I go any further, strength does not replace technique — wrestlers should prioritize wrestling, just as martial artists should ultimately work to perfect their discipline — but improving strength will transfer to better technical performance (e.g., technique) on the mat or in the cage.

Traditionally, combat sport athletes have defined their approach to strength training through one of the following misplaced excuses:

“I don’t want to lift weights because I will get too big and bulky, it will make me slow”

Avoiding the weightroom for fear of it making you big, bulky and slow, fly’s in the face of basic physiology. This misguided idea has lead to a heavy reliance on bodyweight exercises or kettlebell circuit training as their primary methods of physical preparation. This style of training works primarily against strength and power development by prioritizing slow-twitch/endurance based muscle fibers at the expense of fast-twitch/explosive muscle fiber development which would provide the power to deliver a knockout or the explosiveness to execute a takedown.

“I don’t want to lift weights because I only need to prioritize my cardio”

Improving strength makes all imposed demands easier, this includes those placed upon the cardiovascular system. Simply put, having stronger muscles allows the athlete to complete any task with less effort (i.e., less energy) and therefore have more reserve. More specifically, when developing the cardiovascular system it is necessary to understand that energy systems are optimized given the demands of the sport. Prioritizing only one energy system with long-slow distance running works against high threshold muscle fibers making explosive movements more taxing and decreases the ability to withstand a blow to the head due to losses in strength. Furthermore, the over-reliance on easy work generally comes with a sacrificing of quality for quantity, further increasing injury risk. A study on American Boxers published in 1990 concluded that an association could be made between lower body overuse injuries and the jogging and rope jumping the boxer did for preparation.

“I don’t want to lift weights because it will decrease my flexibility”

Flexibility is passive, what difference does it make if you’re athlete can stretch themselves in to a position. What really matters is that an athlete is able to demonstrate strength throughout the entire range of motion. You can spend hours doing static stretching or you can perform full range of motion exercises during your strength training. With proper range of motion and antagonistic muscle group training an athlete can optimize range of motion throughout a joint as there is equal balance between muscle groups.

“I don’t want to lift weights because I can get hurt”