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 comment:

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