{"id":8315,"date":"2017-10-25T18:31:35","date_gmt":"2017-10-25T18:31:35","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=8315"},"modified":"2020-01-21T09:58:12","modified_gmt":"2020-01-21T09:58:12","slug":"mma-strength-conditioning-infographic","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/25\/mma-strength-conditioning-infographic\/","title":{"rendered":"MMA Strength &amp; Conditioning Infographic"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Bit of a work in progress&#8230;see our <a href=\"https:\/\/blackbeltwhitehat.com\/2019\/08\/23\/mma-strength-conditioning-program-pdf\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"MMA strength and conditioning program and pdf here (opens in a new tab)\">MMA strength and conditioning program and pdf here<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1088\" height=\"5875\" data-attachment-id=\"8323\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/25\/mma-strength-conditioning-infographic\/infographicmmastrengthconditioning-3\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?fit=1088%2C5875&amp;ssl=1\" data-orig-size=\"1088,5875\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"InfographicMMAstrengthConditioning\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?fit=190%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1088%2C5875&#038;ssl=1\" alt=\"mma infographic\" class=\"wp-image-8323\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">I would also recommend doing a lot of single leg work, such as Bulgarian Split Squats, single leg plyometrics (be mindful of injuries with plyometrics) and single leg squats, in addition to traditional squats and\/or deadlifts. Most MMA techniques involve standing on 1 leg.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do what works for you&#8230;my <a href=\"https:\/\/blackbeltwhitehat.com\/mma\/nutrition\/ultimate-mma-recovery-protocol\/\">recovery<\/a> is pretty shite, so when I was training for a competition or fight I would arrive 20 minutes early to training, warm up, do 1 or 2 sets of squats, or plyometrics, or barbell row &#8211; then go into MMA training.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I found that combining a very short strength session and then treating training like a cardio workout &#8211; I could recovery much more quickly, than doing 2, longer, separate sessions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I&#8217;d recommend a coach or a mentor to teach powerlifting exercises and Olympic Lifts. These are the best exercises for building a solid base of strength and power, but also the best way to get injured if done incorrectly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can&#8217;t build &#8216;wrestling&#8217; strength with weights, you need to wrestle\/grapple and &#8216;move bodies&#8217; around, not symmetrical weights.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bit of a work in progress&#8230;see our MMA strength and conditioning program and pdf here I would also recommend doing a lot of single leg work, such as Bulgarian Split Squats, single leg plyometrics (be mindful of injuries with plyometrics) and single leg squats, in addition to traditional squats and\/or deadlifts. Most MMA techniques involve [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189,12504],"tags":[104722,189284,784152946,5865,10343,1616,822744,34941026,67,23199],"class_list":["post-8315","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","tag-crossfit","tag-fitnes","tag-fitness","tag-graphic-design","tag-gym","tag-illustrator","tag-infographic","tag-mma-2","tag-sports","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA Strength &amp; Conditioning Infographic - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/25\/mma-strength-conditioning-infographic\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA Strength &amp; Conditioning Infographic - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Bit of a work in progress&#8230;see our MMA strength and conditioning program and pdf here I would also recommend doing a lot of single leg work, such as Bulgarian Split Squats, single leg plyometrics (be mindful of injuries with plyometrics) and single leg squats, in addition to traditional squats and\/or deadlifts. Most MMA techniques involve [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/25\/mma-strength-conditioning-infographic\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-10-25T18:31:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-01-21T09:58:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"MMA Strength &amp; Conditioning Infographic - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/25\/mma-strength-conditioning-infographic\/","og_locale":"en_GB","og_type":"article","og_title":"MMA Strength &amp; Conditioning Infographic - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Bit of a work in progress&#8230;see our MMA strength and conditioning program and pdf here I would also recommend doing a lot of single leg work, such as Bulgarian Split Squats, single leg plyometrics (be mindful of injuries with plyometrics) and single leg squats, in addition to traditional squats and\/or deadlifts. Most MMA techniques involve [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/25\/mma-strength-conditioning-infographic\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2017-10-25T18:31:35+00:00","article_modified_time":"2020-01-21T09:58:12+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2017\/10\/25\/mma-strength-conditioning-infographic\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2017\/10\/25\/mma-strength-conditioning-infographic\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"MMA Strength &amp; 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Nick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos https:\/\/youtu.be\/ZJmYFlvKloE Some interesting points (paraphrased, from memory. 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The plyometric group experienced significantly greater improvements than the DPU group on the medicine ball put:\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":11382,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/01\/27\/plyometrics-mma-workout\/","url_meta":{"origin":8315,"position":2},"title":"Plyometrics MMA Workout","author":"Dave","date":"January 27, 2020","format":false,"excerpt":"Power is one of the most important physical attributes a fighter can possess. It can be the difference between a knockout victory or a loss \u2013 how many times have you seen a fighter behind on the judges scorecards only to see them win the contest with a knockout blow?\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/QlsBDcMK9EY\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":10965,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/23\/mma-strength-conditioning-program-pdf\/","url_meta":{"origin":8315,"position":3},"title":"MMA Strength &amp; Conditioning Program \u00b7 pdf \u00b7  [2026]","author":"Dave","date":"August 23, 2019","format":false,"excerpt":"MMA is one of the world's most demanding sports. Technique is paramount, but so is fitness - and of course mental resilience and physical toughness. You definitely don't want to gas out and get tired in a fight if you can help it! Whether you are a pro MMA fighter\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":17426,"url":"https:\/\/blackbeltwhitehat.com\/en\/2026\/04\/08\/single-set-resistance-training-plyometrics-the-science-of-minimum-effective-dose\/","url_meta":{"origin":8315,"position":4},"title":"Single Set Resistance Training &#038; Plyometrics: The Science of Minimum Effective Dose","author":"Dave","date":"April 8, 2026","format":false,"excerpt":"Single Set Resistance Training & Plyometrics: The Science of Minimum Effective Dose A 12-week evidence-based guide to building strength and power with minimal volume TL;DR Single set training is effective. It is great for working parents or anyone lacking motivation to go to the gym for 1 hour+. It's also\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":11778,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/10\/06\/mma-6-week-training-program\/","url_meta":{"origin":8315,"position":5},"title":"MMA &#8211; 6 Week Training Program .pdf \u00b7 [2025]","author":"Dave","date":"October 6, 2020","format":false,"excerpt":"6 week mma training program pdf - scroll to the bottom to download the pdf version of the program The hardest part about getting started - is well, getting started. I guess it's a good idea to procrastinate a little bit about starting MMA, it can be quite hardgoing, especially\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1400%2C800&ssl=1 4x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/8315","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=8315"}],"version-history":[{"count":7,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/8315\/revisions"}],"predecessor-version":[{"id":11329,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/8315\/revisions\/11329"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=8315"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=8315"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=8315"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}