Should MMA Fighters Weight Train?
As a mixed martial artist, it is vital to be versatile. What does that mean?
You need to be able to adapt to different fighting styles, different environments, different pressures, different training routines.. to win you must be able to adapt.
You need to practice various disciplines so you can defend yourself from all attacks. Simultaneously, you'll also need to work on your strength and conditioning. With this in mind, you may wonder if weight training is going to be helpful for someone competing in the MMA arena. Will strength training and lifting weights help you perform at a higher level as an MMA fighter?
Below, you're going to learn more about the reasons why you should take advantage of weight training as an MMA fighter.
Why Most Beginner MMA Fighters Are Scared Of Weight Training
While weight training offers numerous benefits, most MMA fighters stay away from the weight room because there are some slight concerns that weight training does pose.
Do keep in mind though that these concerns are painted to be way worse than they truly are.
Nonetheless, there are a few reasons why some MMA fighters stay away from the weight room.
MMA fighters are worried that weight training is going to minimize their mobility while also limiting their gas tank.
When you gain muscle, your body will need to work harder to move around and tackle your opponent.
So, you're going to get tired much quicker.. right?
They're also worried about the long-term wear and tear that weight training places on their body.
If you're lifting excessive weights day after day, your body is going to break down much quicker. You're abusing your body and that is going to take a toll at some point. When this happens, there will be a higher risk that you're going to get injured. If that happens, your career could be over before it even gets started.
What are the potential risks associated with weight training for amateur and professional MMA fighters?
Weight - Muscle is Heavy
As an MMA fighter, you'll have to weigh in before your fights. If you're overweight, you will be penalized or your contest could be canceled. With that being said, you likely understand that weight training can lead to weight gain. If you're going to participate in weight training as a martial arts fighter, you'll have to do so moderately. Otherwise, you may hit the scales above your weight class limit.
Big Muscles Can You Slow You Down
Another thing to note is that many athletes are worried that extra muscle is going to slow them down. This is one possibility. If you gain too much muscle, you'll get bigger and this will decrease your mobility. Again, it is important to gain lean muscle and avoid gaining too much. You must moderate not only your weight training routine but also and mainly, your diet, to avoid bulking up too much and slowing down.
Moving Big Muscles Make You Tired
Weight training can be helpful since it is going to make you much stronger. However, it comes with several problems too. For instance, extra muscle is going to negatively impact your stamina. If you have more muscle, your body will work harder. Whether you're wrestling on the ground, sparring on the feet, or grappling for control, you'll get tired much quicker.
If your primary goal is to maximize your gas tank, you should avoid gaining too much muscle.
Otherwise, you'll find that you're going to get exhausted much quicker.
So now that we have address the concerns that weight training poses to MMA fighters, does this mean that MMA fighters should not weight training at all?
No. As a martial artist there are too many benefits that far outweigh the concerns that are just that.. concerns. Concerns that can be easily avoided if you go about your weight training routine correctly.
Weight train correctly and you could reap the benefits that will take your training to the next level.
Well wait.. What are the benefits of weight training for a martial arts fighter?
Benefits Of Weight Training For MMA Fighters
As an MMA fighter, it is important to consistently improve upon your strength and conditioning so you don't get downright overpowered by your opponents.
A comprehensive weight training program can make a big difference in the cage. The extra muscle will allow you to control your opponent easier. And when you craft your weight training program strategically and correctly the stronger more conditioned muscle will only benefit you, rather than slow you down.
But you must ensure to weight correctly and follow a strict diet.
Give your body time to rest and avoid pushing yourself too hard. If you follow this advice, you'll be able to obtain the benefits of weight training while avoiding the potential “concerns”..
Below, you'll learn more about the benefits of weight training for mixed martial artists.
Balancing Your Body
You have a dominant hand and a dominant leg. For instance, you may prefer kicking with your right leg and this will typically mean that your left leg is weaker. Weight training will improve upon this issue.
This is one of the benefits of weight training. When you lift weights and build muscles, you'll be able to balance your body. You'll find out how to kick effectively and with equal power with both legs. You'll also have an easier time passing guard and switching stances.
By fixing the imbalance, you'll perform significantly better in the cage. Simultaneously, this will limit the flaws that your opponent can use to his or her advantage.
Enhances Your Power
At the end of the day, MMA fighters need to be powerful and strong. When you get into the octagon, you're going to face a strong opponent. If he is stronger than you, there is a good chance you'll end up on the mat before you know it. And, you likely won't be able to get up. This will leave you helpless on the ground. Strength training does just that. Builds your strength so that things like this do not happen when it matters.
This will ensure that you're able to match your opponent's strength and power. In return, this will make it easier for you to secure takedowns and keep your opponent on the ground. If you find yourself in a compromising situation, your strength will help you get up easily.
Reduces The Risk Of Injury
One thing to note is that building your muscles and enhancing your strength can help protect your body. As an MMA fighter, you're going to take a lot of abuse. You'll get slammed to the mat, punched in the face, and kicked. Your body will be contorted in odd positions. With that being said, you need to take steps to ensure that you're not going to get injured along the way. Weight training can help.
This type of training is great for preventing injuries. Moderate weight training is a good way to protect yourself and your body. This reduces your risks and helps ensure that you're able to avoid injuries as much as possible allowing you to stay in the octagon.
You Can Match Your Opponent
We touched on this a bit earlier but matching your opponent as best you can is extremely important when it comes fight time. When you step into the cage, you know you're going to face someone eager to rip your head off. That individual will be strong and he'll want to slam you to the mat quickly. If you're weak, you won't be able to defend yourself. This is why you have to get involved in weight training.
You need to make sure that you can match or exceed your opponent's strength. Your technique will help. However, it cannot overcome a much stronger foe.
With this in mind, you need to match your opponent in terms of strength and finesse. While you'll want to spend more of your time working on learning to fight, you also need to boost your strength.
Improved Stamina
Weight training is key to being fully prepared to battle it out in the octagon for the full five three minute rounds.
High intensity weight training is a type of training that combines various types of high intensity exercises into a single workout regimen. It is designed to condition your muscles and build and improve upon your stamina.
If you are preparing for a big fight, you must have an end goal in mind. If it is to condition your muscles for improved stamina high intensity weight training can be an extremely beneficial type of training.
Exercises like bench presses, shoulder presses, deadlifts, squats, pushups, pullups, and dumbbell clean and press are all extremely good exercises to build your stamina and enhance your conditioning.
Helps Meet Weight Loss Goal
Just about every MMA fighter has a weight loss goal prior to a big fight. You must be within a few ounces of your weight class. Some MMA organizations are very strict when it comes to the fighter's weight. For example, the Ultimate Fighting Championship (UFC), you can only weigh in a half-ounce more than your weight class. You can weigh in less than your weight class but not over in some cases.
With that said, the easiest way to meet your weight limit is to combine a healthy, low-calorie diet with weight training. Your trainer will help you devise a strength training exercise that will ensure you meet your required weight. You must heed to these recommendations to maintain your muscle mass.
Your trainer may recommend lifting three days a week and heavy lifting for the next three days. One day maybe saved for resting if you are lucky.
Should Martial Arts Fighters Weight Train?
MMA fighting can take its toll on the body. And, if you are not prepared, your body will not be up to the task of completing the full 5 rounds. So, how can MMA fighters improve upon their conditioning to make sure they are ready?
MMA fighters can take their skills to the weight room and build upon their conditioning via strength training.
Do remember it is important to craft your strength training routines strategically, which is much more complex than some people may imagine. When most people think of weight training, they do not give much thought to anything but lifting weights. But lifting weights is only one part of strength training, and it is only the beginning.
Most MMA fighters that are new to strength training and lifting weights in general need to be sure to do their research and learn what they can about strength training from trusted resources. One source that I recommend that is dedicated to strength training is Fitlifefanatics.com, they are a dedicated online strength training resource that beginning strength trainers can find extremely useful.
Martial arts fighters can benefit greatly from weight training. It can be utilized to build strength, improve functionality, increase physical work capacity, lose extra pounds, and improve balance. So, yes, MMA fighters should definitely incorporate weight training in their workout regimens if they want to take their performance to the next level.
