Whether you’re into boxing, MMA, or any other combat sport, you want to throw punches like a pro and you want to dodge hits like they’re nothing. You’ll need some fancy footwork and lightning-fast reflexes, but you probably know that already. What you may not know is just how important strength training is to achieve this. It makes you tougher, faster, and more powerful. Imagine if you had a rock-solid core; you would be able to take a hit like nobody’s business. Strength training could make your arms deliver knockout blows, your legs could launch you across the mat in the blink of an eye… In short, you wouldn’t be a good fighter any longer, you’d be a great one.
Now, the trick is knowing which workouts are effective and which don’t deserve your attention. We’ll go through 7 superstars that will make your opponents shake in their boots before you even step in the arena, so grab your gear and let’s get to it!
7 Best Strength Training Exercises for Fighters
If you’re a fighter, strength isn’t really a bonus, it’s a game-changer that can mean the difference between victory and defeat. There’s an overabundance of exercises out there so, even if you’re enthusiastic about building strength, it can be hard to know which workouts to do. Stick around because that’s exactly what this part is about!
Deadlifts
If there was royalty among exercises, deadlifts would be part of it. They’re a powerhouse compound exercise that hones in on your hips and lower back, both of which are crucial for explosive movements in grappling and striking. But keep in mind that form is everything – keep your back straight, engage your core, and lift with your legs, not your back. You should also consider using a leather belt to provide extra support and protect your spine. In addition to the belt, it is also important to choose the right clothes and shoes that will contribute to comfort during the deadlift.
Squats
The bread and butter of lower body strength training – squats. They engage multiple muscle groups at once and build foundation for explosive movement and powerful kicks. When you squat, you need to make sure that your knees don’t cave in and that your chest stays lifter. It’s always good to start with bodyweight squats before using weights to really get the form and technique down.
Pull-Ups/ Chin-Ups
You’ll have a hard time finding anything better than pull-ups and chin-ups for building strength in your upper body, especially the back and arms. These are essential for improving your clinch game and delivering punches. Keep your movements controlled and if you struggle with bodyweight, use resistance bands or a spotter for help.
Bench Press
This classic workout will focus on your upper body and it will target your chest, shoulders, and triceps. Bench presses will contribute to stronger strikes and better pushing strength. Just make sure to keep your shoulders pinned back and your feet planted firmly on the ground. This will help with stability and it can prevent injuries.
Box Jumps
Box jumps are a must for improving leg power and agility. When you explosively jump onto a box or platform, you train your muscles to produce force quickly, which is ideal for evasive maneuvers and fast kicks. Start with a box that’s lower in height and as you get stronger, increase it.
Core Stability Workouts
You can’t overestimate the importance of a strong core, and exercises like planks and twists are the best there are in this category. They improve your balance and make your strikes and defensive moves more powerful.
Banded Neck Holds
The neck gets overlooked all the time, but don’t underestimate how important a strong neck is. Banded neck holds will toughen up the muscles in your neck, which means there will be less risk of injury and your muscles will be able to absorb strikes better. Loop a resistance band around your head and anchor it to a sturdy object. Then, push your head forward against the resistance.
How to Integrate Strength Training with Fight Techniques
Each of these is great on their own, but if you put them together, they’re unstoppable. Kind of like peanut butter and jelly – they just work and they complement each other perfectly. This is not just about getting bug muscles, but making sure that the extra strength translates into better fighting skills. But you need to find the right balance because, if you spend all your time pumping iron to get stronger, you’ll neglect your martial arts practice and you’ll be as useful as a one-legged man in a butt-kicking contest.
Striking that balance is easier than you think. First off, be strategic about scheduling your workouts and don’t cram all your training sessions into the same day. Spread them out throughout the week to give your muscles enough time to recover and grow. And while we’re on the subject of recovery and rest – make sure you have it. Get plenty of rest and eat nutritious food, your muscles will love you for it.
When you work out, do exercises that complement your fighting style. If you’re all about grappling, you want workouts that target your core and lower body. If your priority is striking, strengthen your arms and shoulders so you get as much power as possible. And whatever your fighting style, don’t forget to include some functional exercises that mimic the movements you use in the ring or cage.
FAQ
What’s the best strength workout for beginners?
The best thing is a full-body workout routine that focuses on compound exercises like squats and deadlifts. Of course, you need to start with lighter weights and gradually increase them, as you get stronger.
How much time should fighters spend strength training?
2-3 sessions per week, where each session lasts for about 45 minutes to an hour is the sweet spot. This will give you enough time to recover between the sessions but your muscles will still get enough stimulus to grow and get stronger.
Can strength training improve my punching speed?
Yes, it can indirectly improve your punching speed because it improves your muscle power and overall athleticism. When you strengthen the muscles involved in punching (shoulders, chest, core), there’s more force behind each punch.
Conclusion
We’ve covered a lot of ground, from which exercises to do, why they’re important, to how you can include them into an existing routine. You might be thinking strength training is all about getting big and buff, but that’s only a (nice) side-effect. We’re after strength that will make you a better fighter and if you end up looking like a superhero in the process, well… That’s just a bonus. You can’t become a champion overnight, but if you work hard and don’t give up when it gets tough, you have a chance to become crazy successful.
What’s your favorite strength training exercise and how has it helped you? How do you combine strength training and martial arts? Any tips for those who are not as experienced as you?
Let’s help each other level up our game!
References:
- Becks Shepherd “Why are rest days important?” LiveScience, https://www.livescience.com/why-are-rest-days-important (accessed March 25th, 2024)
- Lindsay V. Slater, Joseph M. Hart “Muscle Activation Patterns During Different Squat Techniques,” J Strength Cond Res 31, no. 3 (2017): 667-676.