MMA strength tests

Discussion in 'Strength & Conditioning Discussion' started by holiday7901, Jul 15, 2010.

  1. holiday7901

    holiday7901 White Belt

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    Basically, what I'm looking for is indicator exercises that would essentially be "strength tests" for an MMA fighter to see if they are prepared for the cage. Some exercises have to be more applicable to MMA than others. For example:


    Overhead squat your bodyweight 5 times.

    20 chin ups

    Deadlift your bodyweight for 30 reps in 3 minutes.

    Deadlift 2.5 times your bodyweight.

    Bench press twice your bodyweight.

    Bench press your bodyweight for 20 reps.

    Squat twice your bodyweight.

    Clean and press your bodyweight 3t times.

    Clean and press 50% of your bodyweight 25 times in 3 minutes.

    100 pushups in a row with no rest


    Get the picture?


    Holiday
     
  2. Indivdude

    Indivdude Blue Belt

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    I have little to no knowledge of MMA but I would think you would care more about technique than strength even if strength would be helpful. I'm sure there's tons of good MMA fighters that aren't even close to any of those strength goals. I would think they may be better if they could do that but maybe not. In any case, get as strong as possible but when it comes to MMA, worry about your technique more.
     
  3. God of Thunder

    God of Thunder Thor!

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    I think every UFC heavyweight would fail this test. The only fighters who would pass this test are GSP and Sean Sherk.
     
  4. Indivdude

    Indivdude Blue Belt

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    Well then, I'm not sure if that's a good thing or not for the TS's question.
     
  5. KOBA1984

    KOBA1984 Blue Belt

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    I agree most fighters would fail.
    For example, a press of twice the bodyweight would mean that, for example, a typical lightweight of say 165 lbs would need to bench 330 lbs.
    I may be off on this one but on top of training BJJ, wrestling, boxing, Muay Thai, cardio, when can a guy find time to strenghten his body that much ?
     
  6. ssdd

    ssdd Purple Belt

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    Raw strength tests wouldn't be relevant to MMA. Bench bodyweight at least 20 times, at least 100 pushups in a row, do 20+ pull ups, 100 burpees challenge, squat BW 20+ times. Strength endurance is more important.
     
  7. Gary Peters

    Gary Peters Purple Belt Professional Fighter

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    I would say once you achieve 1.25x BW Bench, 1.75x BW Squat and 2.25x BW Deadlift focus on other qualities.
     
  8. DannyT

    DannyT Orange Belt

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    That is pretty good. I would say slightly less than that though. Maybe 1x Bench, 1.5x Squat and 2x Deadlift.
     
  9. Gary Peters

    Gary Peters Purple Belt Professional Fighter

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    Ya, I just shoot a little higher with everything.
     
  10. Dafreeclinic

    Dafreeclinic Orange Belt

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    Why does it matter, just lift and get stronger. Its not like there some type of deadline or what not. Unless you can beat everyone you're not strong enough and could benefit from getting stronger.
     
  11. BrassBalls

    BrassBalls Banned Banned

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    I think Tank Abott almost benched twice his body weight....
     
  12. Carongt

    Carongt White Belt

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    Overall strength endurance is more important, but it is foolish to say that raw strength is irrelevant. Just ask Matt Hughes how irrelevant it was when he won the WW belt with it.
     
  13. enright3060

    enright3060 Brown Belt

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    Would the tests be any different is you just train UFC and not MMA?
     
  14. cheez whiz

    cheez whiz Brown Belt

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    If you train teh UFC you are able to do the deadlifts while someone is punching you in the face.
     
  15. eastNYgoon138

    eastNYgoon138 Green Belt

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    Those numbers would be pretty low. If a professional athlete couldn't lift more than that without even training I'd be suprised.
     
  16. Normot

    Normot Yellow Card Yellow Card

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    They should be able to fight for whatever length of time their bout is at a good pace against competition that is close to the skill level of the opponent and do well. Thats a good test.
     
  17. cXs808

    cXs808 Brown Belt

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    Virtually every athlete should be hitting these numbers minimum...
     
  18. NinjaBlack

    NinjaBlack Blue Belt

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    Am I a hater for thinking the TS question was stupid?
     
  19. zx

    zx adventurer

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    It seems here, in power subforum, that numbers are low. However, in combat sports circles I believe they are not.
     
  20. DannyT

    DannyT Orange Belt

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    Oh shit, sorry guys I thought we was talking about what beginners which are just starting should be aiming for before aiming for other qualities. I don't know what got into me :icon_conf
     

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