Wednesday, May 28, 2008


With UFC 85 around the corner, I thought I would answer a question I get asked quite often. How should an aspiring MMA fighter weight train? I am no MMA superstar, but I have entered the Muay Thai ring and wrestled a few freaks in the past.

An MMA fighter should not lift with the same frequency and intensity as a bodybuilder does. You would never be able to recover from your workouts if you did because of all the training an MMA fighter already has to go through, i.e. sparring drills, mat work and cardio.

Working out with weights twice a week will help to create and larger and stronger athlete. I recommend to the MMA hopeful that they train with free weight and kettlebells. By using free weights you will increase your range of motion, and be able to control and stabilize your body for the fight.

Here is a weight routine that can make up an entire weight program for a fighter.
Program for the MMA Fighter

1. Squats – 3 sets 15, 12, 10 reps (quads, hams, calves)
2. Bench Press – 3 sets 15, 12, 10 reps (chest, shoulders, triceps)
3. Two Handed Kettlebell Swing - 3 sets 20 swings (shoulders, back, quads, biceps, triceps)
4. Kettlebell Snatch –3 sets 10 snatches each arm (shoulders, back, quads, biceps, triceps)
5. Power Clean 3 sets of 10 (whole body)
6. Chin Ups 3 sets to failure (back, biceps)

Funk Roberts
Don’t Rush the Beat


  1. Choking people at Gabby's and kicking dudes into Sun boxes does not count as entering the Muay Thai ring. FOO!!!!!!!

  2. Eat Good Fats

There are actually good fats out there, and you know what? They will actually help you lose weight. That's right, they will help you burn the bad fat from your belly. This is for sure one of the best diet tips and we have an article dedicated to good fats vs bad fats. The main point here is your diet should consist of a portion of these healthy fats. Stuff like olive oil, avocado, almonds and a ton of others will not make you fat. Eat them up! Eating fish oil is one of the best diet tips. Sometimes it's hard to get all this in your normal diet and supplements are great for this.

    Stay Away From Refined Sugars

Refined sugars are a killer, they are probably the fastest way to add pounds. The problem is they are called so many different things. It's not as simple as checking the label and looking for sugar. Its called dextrose, fructose, corn syrup, maltodextrin and a number of others.

One of the worst culprits (other than chocolate) is soda. This stuff is terrible for you. If you can substitute you're a couple pop a day habit, you will be well on your way! 

    Water is Your Best Friend

Water is the lifeblood of the human body. More than 70% of your body is made up of water, and most of us don't drink enough of it. We are walking around mildly dehydrated, and that is a big problem because our metabolism and other bodily functions are negatively affected.

Water can also play another key role in dieting. If one of your major problems is overeating, then drinking a large glass of water before each meal will actually help you eat less and stick to a healthy amount of good foods. Try it for a week and you will be amazed how your body reacts!

These are our best diet tips. Remember the best ways to lose weight listed above. It is important to think exercise and dieting? Not just dieting alone.

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