The traditional thinking in martial arts is that lifting weights will make you too bulky, slow and stiff. Therefore a lot of mixed martial artists or those interested in MMA often wonder, “Do UFC fighters lift weight?”.
Yes, UFC fighters do lift weights regularly as part of their overall strength and conditioning. But the weight lifting goals UFC fighters and mixed martial artists is more to develop strength and power over size and strength.
Relative strength and being strong for your bodyweight is a major goal of weight lifting for UFC fighters and mixed martial artists.
So how do UFC fighters and mixed martial artists lift weights in order to get the most strength and power while also maintaining or improving cardio, technique and skill as well as fight IQ?
So read on to learn more and how you can also benefit from lifting weights for martial arts while maintaining and improving skill and technique.
Do UFC fighters lift weights for size and strength?
UFC fighters and mixed martial artists lift weights for strength and power?
Generally no, UFC fighters do not lift weights to get bigger but strength is definitely a major reason UFC fighters lift weights.
The main goal is to develop relative strength or being very strong for their current size or weight class.
However when attempting to move up in weight class, lifting weights with a goal to add size is definitely performed.
So the main goal for mixed martial artists when lifting weights is to develop power and speed while not impacting technique.
Sport specific or MMA specific strength and power is obviously most important as opposed to developing the biggest bench press, squat or deadlift as is the goal with traditional power lifting.
We will also look at the types of weight lifting routines and exercises the top UFC fighters implement and how you can also make use of similar programs to get the most out of your weight lifting sessions to really benefit your martial arts.
How do UFC fighters lift weights While Improving MMA skills?
With so many other aspects of mixed martial arts to keep working on while at the same trying to develop elite level, MMA specific strength and conditioning, it often becomes the case that – LESS is MORE.
This does not mean slacking off and neglecting lifting weights. It means getting the most bang for your buck for the current goals you are working on and recovering for the next session.
With so much on their plate, UFC fighters need to be efficient with their weight lifting training as MMA should be the focus.
And MMA itself consists of different important areas including striking, pad work, wrestling for takedowns and takedown defence and BJJ for groundwork, escapes and submissions.
So how do UFC fighters lift weights for the most benefit while maintaining and also improving skill, technique and cardio?
The answer is periodization.
In fact this approach to weight training and strength and conditioning overall can be applied to any competitive fighting sport such as Muay Thai or lifting weights for Boxers in order to take the most advantage from weight training while still maximising technical skill.
Periodization is Absolutely Crucial for Mixed Martial Arts Training
Periodization means dedicating blocks of training to achieving different goals within their overall training programs.
Without proper periodization, injuries can become a major issue as fighters try to do everything at once, lifting heavy, running and cardio several days a week as well as training muay thai, BJJ and wrestling twice a day.
So let’s discuss more about periodization and how UFC fighters lift weights in order to get the most out of their gym sessions to maximally benefit their MMA game and avoiding any potential negatives from lifting weights as much as possible.
For example in a 12 week fight camp strength and conditioning periodization may look like this:
- Weeks 1 & 2 : Base level strength focusing on ligaments and mobility in the major joints such as hips and shoulders. 2-3 times per week lifting.
- Weeks 3,4, : Core strength and “heavy lifts”. Getting stronger in the core and major lifts such as Squats, Bench and Deadlift while paying a lot of attention to recovery and mobility with foam rolling and a lot of soft tissue work. 3-4 times per week lifting.
- Weeks 5,6, Olympic style lifting and focus on speed and power. 2-3 times per week.
- Weeks 7,8,9 Adding more sets and reps while maintaining clean technique and relatively heavy loads. 2-3 times per week.
- Week 10, 11, de-loading on sets and reps but keeping intensity high with much less sets and reps. Twice per week.
- Week 12: no lifting
What Kind of Weight Lifting Exercises Do UFC fighters do?
Depending on the periodization they are following and which block of training they are in the weight lifting exercises can vary quite a bit.
UFC heavyweight champion Stipe Miocic when describing how he lift weights says:
“I don’t so much do deadlifts, squats or bench. It’s more jump squats, pullups, lots of ligament strength, functional strength, stuff like that.”
https://heavy.com/sports/2020/09/6-fitness-secrets-stipe-miocic/
In terms of base strength, the typical strength building exercises such as Squats, Deadlifts, Pullups, Bench press and Rows are typical.
In developing power, Olympic style lifts such as cleans as well as bodyweight power exercises like jump squats and plyometric pushups are often incorporated.
For core strength med ball exercises such as med ball slams are commonly used by UFC fighters.
Strength-endurance can be developed with kettlebells and exercises such as kettlebell swings as well as a lot of bodyweight training exercises also.
Overall the typical weight lifting exercises you see in most gyms are also used by UFC fighters and you will not really see very specific exercises such as punching with weights or cables to develop punching strength or kicking with bands and weights to develop kicking strength.
How Often Do UFC fighters Lift Weights?
This could depend on the periodization program they are following according to their trainer.
As UFC and MMA fighters need to incorporate regular MMA training sessions including striking and grappling as well as cardio and mobility/flexibility, lifting weights 2-3 times a week is normal for UFC fighters and mixed martial artists.
Lifting weights 2-3 times per week allows times for recovery and for gains in strength and power to be made outside of the training sessions.
This also allows the most time to focus on the important skill, technique and fight strategy preparation which should make up the bulk of training time for mixed martial artists.
How to Develop Your Own Weight Lifting for MMA (or other martial arts also)
The first thing to understand as a martial artists whether mixed or traditional is that the martial art of your choice is where you want to spend most of your time training.
Lifting weights is to supplement your martial arts skill and technique training and it will help you become a better martial artist if you lift weights the right way.
By including periodization and focusing on different aspects of lifting weights and strength and conditioning at a time you will be able to keep improving or at the very least maintaining your skill levels and performing well in martial arts sessions while also making gains in the gym.
Here are a few tips:
- Limit you weights sessions to 2-3 times per week
- Work on improving mobility in the hips and maintaining overall flexibility.
- Periodize your weight training in 2-4 week blocks more on how to do this below in my #1 recommended course)
- Dial in your sleep and nutrition. Recovering outside of training is where you actually improve and make gains dont neglect it.
- For cardio try lower impact exercises such as swimming, cycling or the aerodyne machine over lots of road running which can be hard on your joints.
My Top Recommendation for UFC Specific Strength & Conditioning
My top recommendations for someone who trains MMA and doesn’t have the resources for a dedicated S&C trainer would be the Fight Ready program by top UFC and MMA coach Phil Daru.
Phil Daru was the trainer at American Top Team where he trained top UFC fighters including:
- Tyron Woodley
- Joanna Jedrzejczyk
- King Mo Lawal
- Dustin Poirier
- Junior Dos Santos
Phil Daru’s Fight Ready program allows for you to make the most gains MMA beneficial strength, speed and power while also being able to training hard in your actual striking and grappling sessions.
Periodization is a key component of the program and is structured as follows:
Month 1: Stability and Force Absorption – Teaching the athlete how to decelerate and efficiently transfer energy.
Month 2: Force Production Teaching the athlete to accelerate and produce maximal force.
Month 3: Transferability Movements and complexes that transfer your newfound explosiveness DIRECTLY to the cage.
So you can keep improving in skill, technique and sport specific conditioning while also reaping the major benefits from being stronger, faster and more powerful with incredible endurance for the cage.
You can get Phil’s program at a special discounted price by clicking the link HERE.
