Strength standards by MMA weight class

[aashmore]

So I have seen strength standard tables before where it has different lifts and weights which are arranged by the weight of the lifter and if it's beginner or advanced

Could these apply to MMA? Is there some kind of specific strength standard for MMA depending on your weight class?

For example, is there an average bench, squat, deadlift, military press weight that you should be lifting for fighters who compete at middleweight? Or light heavyweight?

I know strength isn't everything but I'm curious to know if as a 205 pounder I'm close to average strength or if I'm actually as strong as a middleweight

 

[j123]

why not, they're both weigh classed sports. Of course doing other things, you can't expect elite level numbers while trying to maintain a successful career (ammy/pro)

1.5x bench
2x squat
2.5x deadlift

Seems pretty reasonable and accomplish-able.

 

[Badger67]

From all the amateur and pro fighters i train with and have in the past, maybe 1/4 meet that criteria ^^ . Especially since many i know don't squat or deadlift, and some don''t lift weights at all. That isn't to say i don't think its unrealistic standards, just hasn't been my experiences with them. I find i get more wrestlers who lift with numbers similar to that or better than i do with mma or bjj or MT fighters.

I'd be curious to see if someone were to do a study on it just to see how the trend line goes.

 

[magick]

Wouldn't this depend on the weightclass?

I think a light/welterweight fighter can probably get to-

1.5xbw bench
2xbw squat

without too much difficulty and see nothing but benefits.

That being said, MMA is a different beast from pure grappling sports like wrestling and judo.

It would depend a lot on your fighting style.

 

[IX Micheal XI]

www.symmetricstrength.com is a nice site for grading yourself against the aforementioned tables.

As to how MMA fighters stack up, not sure. Looking at a 205lb fighter(using the site above) I would hope even guys at the amateur level would fall under proficient. Advanced-Exceptional I think would be reasonable for top tier fighters. I think you'd need to be a dedicated strength athlete to reach Elite-World Class.

Just my 2 cents as an avg lifter.

 

[MandirigmaFit]

I think the standard weight recommendations are a great guideline for non-lifting sports.

Press - near BW
Bench - 1.5x
Squat - 2x
Deadlift - 2.5x

But to be honest, I would rather see a fighter able to hit depth and overhead press with a neutral spine. The quality of the mechanics and the posture during movement are much more imporatant that the weight, IMO.

The ability to efficiently generate force is crucial, which will MAY (not guaranteed) lead to big numbers and less non-contact injuries.

 

[j123]

From all the amateur and pro fighters i train with and have in the past, maybe 1/4 meet that criteria ^^ . Especially since many i know don't squat or deadlift, and some don''t lift weights at all. That isn't to say i don't think its unrealistic standards, just hasn't been my experiences with them. I find i get more wrestlers who lift with numbers similar to that or better than i do with mma or bjj or MT fighters.

I'd be curious to see if someone were to do a study on it just to see how the trend line goes.

Its what I noticed myself, I just listed it as it seems more do able compared to elite level PL numbers.
Only 2 guys I know (pro, other a wrestler who's doing BJJ now) has similar numbers to those. The former wrestler's been lifting since we were in high school and had pretty decent numbers back then as well. The pro delegates his S&C training to a specified gym/coach so its understandable his numbers are going to be better than most hobbyist fighters or low-tier pros.

Muay Thai guys rarely lift, grapplers are more inclined to lean towards lifting compared to strikers, should they decide to incorporate it. Most MT guys here prescribe to the old school boxing S&C regimen.... running, BW circuits, high rep BW work (30+ reps) and all that kind of stuff.

BJJ seems to be a hit and miss, alot follow the whole "rolling is you S&C, BJJ is about weaker fighters outclassing stronger opponents, blah blah blah". I've noticed the heavier practitioners tend to lift quite a bit; The gym bros who converted over still maintains their regular lifting.

A few of our guys have started lifting due to muscle imbalances. A few of the MT guys were on caloric deficits for extended period of time (diet down for 8-12 weeks, binge binge binge post fight, restart camp a month later trying to shed off the excess weight) and excessive running (6-8k daily + 6 days MT work). I wasn't surprised when I learned of their injuries, and when the doctor they went to, suggested they strengthen their posterior chain.

Overall, I think once a fighter get serious about competing, like a high level ammy, or a pro who wants to make it big, they usually put more effort into strength training to assist their performance.

 

[MandirigmaFit]

Another aspect to strength training is the specificity of it. Grapplers will likely see the best advantage to the very common, heavy lifting.

Not only is it important to being able to generate force, it's also important to being able to resist and hold force, quasi-isometrics for example.

To compare:

Controlling posture from the bottom or posturing up from top. Typically, they use a pushing or pulling movement against a heavy resistance for periods that can last upwards of the better part of a round.

In Striking, the likely scenario is met with little resistance, at high speeds, for very short bursts.

Both must be strong and powerful, but there could be a very specific approach to the training.

 

[ripskater]

So I have seen strength standard tables before where it has different lifts and weights which are arranged by the weight of the lifter and if it's beginner or advanced

Could these apply to MMA? Is there some kind of specific strength standard for MMA depending on your weight class?

For example, is there an average bench, squat, deadlift, military press weight that you should be lifting for fighters who compete at middleweight? Or light heavyweight?

I know strength isn't everything but I'm curious to know if as a 205 pounder I'm close to average strength or if I'm actually as strong as a middleweight

It's gonna vary quite a bit. Some fighters have lifted for a while. Other fighters didn't. And some of the UFC Champions you would consider to be terrible in the weight room as far as their numbers.