Most important strength and conditioning exercises for fighters

[Legendary]

Stand up is going to require less strength training, more agility and reaction timing. Grappling is going to require more strength training and is more methodical. That being said, I think certain exercises have universal crossover for athletes.

In your experience, what exercises directly paid off in your competition?

Personally I think EVERYONE should do some form of running. You dont even have to be a great runner to get the most of the benefits from it.

I think strength training is going to help any athlete, but its the balancing act of getting in enough strength and conditioning sessions without it hindering your skills training. Think, Presses, Squats, Deadlift/Hinge movements. Add in some bodyweight movements like pull ups, dips, push ups, ab work and I think you have a complete routine.

All stand up guys should hit heavybags, do mitt work, drill work and spar. All grapplers should get as strong as possible while rolling multiple days a week.

What's your take?

 

[gspieler]

For athletes in sports that don't necessarily require tremendous strength and/or size(e.g. football, rugby, strength sports, track & field), I'd recommend a minimalist strength routine made up the very basics, supplemented by optional LISS cardio on recovery days. The vast majority of training should sport-specific; skill training, conditioning, etc.

Something akin to the following, 2x/week:

Squat, 3x5
DL, 3x5
OHP, 3x5
Chins/dips, as many as you can do in ~20 minutes
Optional: sprints, 5x50 meters

Off days:
Optional LISS cardio(jog, bike, swim, ruck, etc), 60-90 minutes.

 

[GearSolidMetal]

Personally I think EVERYONE should do some form of running. You dont even have to be a great runner to get the most of the benefits from it.

I'd say fighters should do some form of zero-impact endurance exercise. Running is difficult on the lower body joints and fighters already get enough potential injuries from leg kicks, both giving and receiving, and knee & ankle submissions.

I think strength training is going to help any athlete, but its the balancing act of getting in enough strength and conditioning sessions without it hindering your skills training. Think, Presses, Squats, Deadlift/Hinge movements. Add in some bodyweight movements like pull ups, dips, push ups, ab work and I think you have a complete routine.

The #1 & #2 exercises every fighter should be doing every upper-body workout is pullups & pushups.

And every fighter, by the time they enter the cage, should be able to do 30 pullups & 60 pushups in a row, with the exception of HWs & LHWs, but it should be close.

All stand up guys should hit heavybags, do mitt work, drill work and spar. All grapplers should get as strong as possible while rolling multiple days a week.

Sheesh, could you be more vague?

In short, every fighter should make a workout schedule that accounts for the multiple disciplines of MMA & shock the body to cause it to become tougher & stronger.

 

[biscuitsbrah]

Single arm and single leg variations. Along with lots of plyos for athleticism.

S&C can actually be quite complicated to explain. Like depending on the athlete and goals you can’t really just lay out a bunch of exercises and expect it to work optimally for everyone.

If you have an Instagram, I really like Craig jones S&C channel (his name is Adam lusby), Joel Jamison (mighty mouses coach), there’s another channel that does basketball but he’s still really good. I forget his name and channel though

 

[Bodil]

I think the best routine is one where you:
1) Enjoy it
2) Will remain consistent
3) Don't get injured

What I found worked best for me is 7 days per week, with 3 days of strength and 4 days of conditonning.

Day 1) Press / Squat / Pullups
Day 2) Echo Bike
Day 3) Press / Deadlift / Pullups
Day 4) Boxing
Day 5) Press / Squat / Pullups
Day 6) Echo Bike
Day 7) Boxing

The weights, reps, sets, rounds, distance, time, etc. all vary according to my goals, but that's the basic outline. I also add 30-60 mins of ''free training'' spread over the week. This can be for flexibility, yoga, biceps, pushups, drills, etc. whatever I see fit.

 

[KBE6EKCTAH_CCP]

Interesting that many here are recommending to exercise everyday or to go run on a rest day. Isn t that too much?

 

[vision1]

Interesting that many here are recommending to exercise everyday or to go run on a rest day. Isn t that too much?

For most people, yes
But it all depends on the intensity and your work capacity

 

[nonoob]

Sparring every other day would seem the most relevant.

 

[gspieler]

Interesting that many here are recommending to exercise everyday or to go run on a rest day. Isn t that too much?

Can be, but I wouldn't default to taking more than a day or two(tops) off completely, in a week. If you're feeling run down, take a day. If you feel like you got some in the tank, go for a jog, bike, swim, tennis, basketball, light bag work, etc. Just something to elevate your HR, without causing too much stress to your joints/muscles.

On a side note, cross-training on off days can also be a good way to keep things fun, and help avoid psychological burnout.