The Why's and How's of Strength Development

Let me start off by stating that with any program there must be structured plan, a method and system that will facilitate growth. Without a plan, yes you plan to fail. So before we talk about strength in MMA we must make sure all keys to victory are set up to be worked accordingly to induce the greatest amount of success possible. Working on your technical skill is very important. These are the specific techniques and tactical drills that a fighter must show competence in to become a good fighter. Working on all aspects of the sport is the priority, you must create a hierarchy of modalities that you will need to put into place for maximum performance. Once this is in place and your drilling and technical practice has been set then we must get STRONG.

Strength first and foremost cannot be achieved without properly assessing movement capabilities of a fighter. If they have dysfunction, we must take care of the issue first before even thinking about putting external load on the body. Once all joints are mobile and stable in their given areas that's when the fun starts. When working with a fighter I must identify their weaknesses and strengths. What's their style of fighting, and what is their training background. When this is established, I find out when the competition is, then put together a solid strength training program to initiate progress.

The Structure of Strength Training

Depending on how long I have, I will start the camp with a structured block of hypertrophy and joint integrity training phase. This will include slow eccentric movement exercises and higher volume sets. Eccentric strength and plyometric exercises are used to prime their joints for high impact collisions that they will be experiencing in skills training (sparring, grappling). After a few weeks of that, we then go onto a strength block phase where we are trying to push the envelope of maximal strength output. Working primarily in the 85-90% of 1 rep max range with sets of 3-5 repetitions. All exercises will focus on 5 major movement qualities, a squat, hip hinge, push, pull, a carry, and core work. With these exercises, we cover all aspects of physical preparation with a general to specific periodization model.



In the beginning of the strength phase, we are working more on overall work capacity and movement efficiency. At the end of the strength phase, the focus becomes more specific to the sport. So exercises we choose will have a higher carryover to the physiological demands of the sport. For instance a Zercher Squat, Med Ball Double Under Carry, & DB Hip Bridge Floor Press will carry over well into the competition from a physical preparation standpoint.

A solid strength program should have two objectives in mind, get the athlete physically capable to train at a high level, and develop superior biomechanical and physiological capabilities over the opponent. Stick to basic multi joint movements at first like Back/Front Squat, Barbell Deadlift, Overhead Press, Sled Push/Pull, and Planks. Once the foundation of strength optimally met then we can move on to the specificity of sport exercises. Don't get caught up in trying to do what you see on social media do what needs to be done to help that athlete become better. Solid multi-joint movement exercises with stabilization techniques will get a fighter strong and capable to withstand load and impact.

We all should strive to become a stronger version of ourselves. Strength is not easy to develop but if all things are lined up and programmed properly then it can most definitely be done. Dominate your opponent and reduce injury while getting STRONG!