How many times a week will an MMA fighter strength train?

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Strength training involves physical exercises namely bodyweight exercises, isometrics exercises, and plyometric exercises. These exercises are designed to improve strength and endurance. It also incorporates a variety of core physical training techniques that an MMA fighter requires. Today’s topic is about strength training, and how many times MMA fighters are supposed to do it in a week.

About MMA Strength Training:

Strength training is a specific type of training that helps a trainee build muscle mass and become stronger. And weight training aims to improve general health and fitness. Strength training is often performed by fighters two to four days a week. This depends on whether or not the fighter is preparing for a particular fight. When the fighter is in preparation, the focus of all training will be utilizing strength and not building strength. The fighters need one or two special short strength sessions before a match with the Strength & Conditioning Coach. A Strength and Conditioning Coach (S & C) is a physical performance professional who prescribes exercises for his student to improve performance so he can fight the opponent successfully. This athletic feat is achieved through the combination of strength training and aerobic conditioning. And other hearts and lung-related physical activities pump blood more efficiently, allowing more oxygen to be delivered to muscles and organs. Aerobic conditioning plays a great role in the rhythmic and continuous movement of large muscle groups to strengthen the heart and lungs for cardiovascular fitness.

Strength training per week:

According to Scientific research, strength training should be performed twice or thrice a week. To build muscle, spending a whole day in a gym wouldn’t be necessary. Twenty to thirty minutes 2 to 3 days a week is enough for weight training. The focus of strength training is on developing both high-velocity and maximal strength to maximize performance when striking and grappling the opponent in the competition. 

Strength training before a competition

Strength training is a highly effective exercise that uses resistance to contract muscles to increase strength. It also boosts anaerobic endurance and builds skeletal muscles. There are nearly countless exercises of strength training. Some examples are weight training, pilates, yoga, and bodyweight exercises like push-ups, pull-ups, and sit-ups. A light workout that counts as strength training is a great way to get a fighter’s body ready for the next day’s competition. The fighter would do a full  up and agility drills. It’s fine to sprint full speed the day before the weekend practice or the competition.

Daily strength training health hazard:

Daily strength training is most likely a health hazard. An MMA fighter would find it hard to recover from workouts if he lifts every day. This is because the biggest downfall to daily strength training is that the fighter’s body does not get a real chance to recover from a weakened body. This can lead to muscle overuse injuries or muscle imbalances. A careful workout is needed to attain the most cherished goal of a fighter. Normally, strength training aims for two to three days a week. It includes full-body workouts that focus on compound exercises and it works to build multiple muscles simultaneously. 

Strength Exercises Chart below.

Day: Body Segment

Monday: Upper body

Tuesday: Lower body

Wednesday: Rest or Cardiovascular workouts.

Conclusion:

Strength training is core training. It provides a significant core workout in every movement a fighter performs. Strength training involves several things that a fighter benefits from. Speed is one of them. In MMA, a fighter needs to deliver his techniques with speed while fighting. He also needs to be able to sustain that delivery over time with the same force and speed. But without proper strength training, neither speed nor endurance will work effectively when it is necessary. Therefore, strength training is regarded as a very significant part of an MMA fighter’s training. Since strength training overwork hurts health, an MMA fighter should not exercise it more than two to three times a week.

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