Strength and Power Workout for MMA

Strength-Power MMA Workout
As an MMA or Combat athlete you must diversify your training.
Here is an example workout that will help build overall strength and power.

This is the type of Strength Workout that you will have access to in the soon to be released Funk & Flex Elite Strength and Conditioning for MMA and Combat Athletes

Mix Martial Arts involve multiple joint and muscular movements. For example, look at throwing a punch: the fighter starts with legs pushing the power through the body, through to the hips, which generate the most power, the core is tight, shoulders for arm endurance and arms for the delivery of the punch. Just think all of these movements for one single punch.

The MMA world involves participants from multiple disciplines. Because of this we have to train with this key point in mind. Each discipline requires the athlete to be proficient in that skill but also possess specific strength, endurance and conditioning as well.

In order for the MMA or Combat Athlete to get the most competitive edge, you want to be strong, powerful, fast, agile and flexible, balance, co-ordination you also need to have the right cardio and muscular endurance.

For the MMA athlete maximum strength is essential. Strength is the total force one can exert under voluntary effort.

In a MMA fight you may need to lift and throw, physically restrain, clinch & move or manipulate the joints of an opponent, all of which require the ability to exert influence over a resistive opponent. The key is developing your major, small stabilizer and neutralizing muscles.

Using compound exercises, bodyweight movements, barbells, dumbbells, sandbags, battling ropes, Isometric and eccentric muscle actions are a few ways you can develop this area of you game.

Today’s training is an example of a Strength and Power workout that you can do at the beginning of your training week. It’s better to lift heavy when your body and muscles are fully rested and recovered.

This workout covers your full body using compound exercises. The goal is to lift heavy with strict form. Follow the workout protocol below and good luck!




Perform each exercise for the prescribed reps and sets then move on. Lift heavy with strict form


Barbell Lunges – Heavy 5 x 3-5 reps
Alternate Incline DB Press – Moderate – 4 X 8-10 reps
Pull Ups with Chains – 4X8-10 reps
Dumbbell SDL – Moderate – 3X10-15 reps / leg
DB Clean & Press – Heavy – 4 x 8-10 reps
Travelling Plyo Push Ups – 4 x 12-20 reps total

Modified Version with same protocol as the regular version

Modify with DB Forward Lunge
Modify with DB Floor Press
Modify with Regular /Assisted Pull Ups
Modify – Bodyweight SDL
DB Shoulder Press – 4 8x 10
Plyo Push Ups 4 x 12-20 reps



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