These are all popular methods and tools used by mixed martial artists around the world.
Some of them have been touted as the only way an MMA fighter needs to train to be in optimal
shape.
Others are promoted as ‘hardcore’ and make it seem like lifting a set of
dumbbells somehow makes you less of a man.
Here’s the thing…
Everything mentioned above is useful and can be used to achieve great results
at the right time.
But they are all incomplete methods by themselves and absolutely
useless if you haven’t first developed a solid base level of strength.
Here’s an example that will illustrate this point clear as day for you…
Let’s say you can bench press 150 lbs (68 kg) for 1 rep.
If you’ve got a 150 lb guy who’s got you in side mount and you try to bench press him off, fatigue
will set in right away because you’re working at 100% of your max.
Once you’re fatigued, he can work his game and get the tap or KO.
Now let’s say you can bench press 200 lbs (91 kg) for 1 rep.
How many reps do you think you can bench press with 150 lbs?
If you said, “Probably somewhere between 10 and 12,” you’d be right!
NEVER GAS
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Say this 150 lb guy is laying on top of you again.
Try to push him off and because you’re stronger you’ll probably be able to throw him off of you,
but even if you don’t, because he only weighs 75% of your maximum bench press, you’ve got
another 10 attempts to toss him off until you get tired!
This dramatically increases your chances of getting out of that bad position, even if you’re an
absolute rookie with no technical skills at all (which is shown by the fact that you’re trying to
bench press him off instead of creating space, shrimping your hips out and recomposing your
guard).
Strength is the foundation you MUST build before you focus on conditioning,
endurance, intervals or ‘hardcore’ training.
I know it may go against the standard teaching of ‘build your endurance base first
then build your strength and power’, however, this is simple logic and it works in
the real world too.
So how much strength does a mixed martial artist need?
It does depend on a lot of factors, like height, limb length, build, etc, but here are some general
guidelines in exercises that you should be doing as a fighter to give you an idea of where you
stand.
Relative Strength Guidelines for the Mixed Martial Artist
Bench press: 1.25 x bodyweight for 3 reps
Back squat: 1.5 x bodyweight for 3 reps
Deadlift: 1.75 x bodyweight for 3 reps, at least equal to or greater than Squat
Chinups: 15 reps in perfect form (from a dead hang, chin over bar, shoulders back at top)
If you meet these criteria, then your goal is to continue to slowly improve these numbers while
focusing on increasing your explosiveness, power endurance and conditioning.
Strength is the foundation
you MUST build before you
focus on conditioning,
endurance, intervals or
‘hardcore’ training.
NEVER GAS
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If you don’t meet these criteria, the best way to reach these goals is to follow the Ultimate MMA
Strength and Conditioning Program.
Does the program work?
Let Brandon share his results with you:
“Eric,
Oh yea i got some pics for ya! give me one more week and they will be chiseled,
i swear ppl are gonna say its photoshopped the results have been this
dramatic.. ALso the biggest compliment i have gotten on is what kind of
steroids am i on, haha. Man my power and strength has increased soo much.
Me fighting at 135, its hard to roll with the 185+ guys. Technique works but
only goes so far when they just power out of stuff. I am able to hold down
the bigger guys now and clock work the hell out of them.
You honestly have been the best strength coach i have ever had, even if its just
in these books.
brandon”