This is my best go at creating a top 10 MMA Exercises but remember that everyone is different and your strength and conditioning should be secondary to actual MMA Training. Don’t kill yourself doing strength exercises and then be useless in MMA classes. I used to warm up and do 2\/3 sets before an MMA class, e.g. warm up, 2 sets of chin ups or front squats…then do an MMA class. This helped me to recover instead of doing another S & C session in the morning.<\/p>\n
MMA ‘strength’ in my eyes, is all about explosive hips. strong grips, a powerful neck, great balance and core strength. At the same time strength training should develop and not hinder agility, flexibility and endurance.<\/p>\n
Remember – Aim to use exercises to build the following:<\/p>\n You should also consider building a base of strength and strength-endurance before looking to do explosive power exercises, especially Olympic Lifts.<\/p>\n Remember to think about ‘Return on Investment’ and ‘Risk to Reward Ratio’ of exercises.<\/p>\n In other words, minimise the risk of injury during conditioning sessions, whilst optimising your progression. Explosive hip extension<\/strong> (standing up\/thrusting your hips forward from a squatted down position) is an extremely important movement in most sports.
\nThe best way to get strong (and fit) for MMA, is to ‘do’ MMA and to replicate the movements in your training.<\/span><\/p>\n\n
\nFor example – I choose not to do Snatches & Olympic Ring exercises, as I feel the risk of injury outweighs the potential benefits for MMA (my friend dislocated his elbow doing snatches, the same friend tore his pec doing muscle ups)<\/p>\n1. Power Cleans (or a variation of)<\/strong><\/span><\/h2>\n
\nIn MMA it will help with your bridging, your thai kicks and knees and your general explosive power.
\nHere’s me attempting a power clean. \u00a0Don’t copy it. \u00a0I need to drive my hips through more and get my elbows higher
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