Science-Based Strength & Conditioning for MMA Fighters
Stop the circus of 'influencer' workouts and get a real, scientific plan. I design sport-specific strength and conditioning that actually translates to the cage. This is for athletes who value performance and power over vanity.
Using kicks for cardio while my shoulder recovers. Kicks are a great way to get cardiovascular work in while practicing a functional skill for self-defense.
Back to heavy lifting. I'm moving back up to my 80kg walking weight to build and retain as much muscle as possible as I get older. This shot is from a chest workout using the Cybex cable machine.
Holding 17.5kg dumbbells, focusing on building strength. As a coach, I believe in walking the talk and putting in the work myself.
A moment of rest between sets. Strength training is a grind, but it's the foundation of a powerful fighter.
Does strength matter in MMA? Watch World's Strongest Man Eddie Hall take on two MMA fighters. Strength is a critical resource, and my programs are designed to build it.
Understanding strength carryover. To toss a 70kg opponent, you need to train with 100 kgs. Here I'm doing explosive leg work to improve my blast double.
Working on hand speed with some shadowboxing. It's all about pow wow speed work on the mats.
A simple 2-punch combination workout for beginners on the heavy bag. Focus on keeping your guard up and your strikes clean.
A basic boxing progression drill on the heavy bag: Jab, Jab-Cross, Jab-Cross-Body Hook, Jab-Cross-Body-Head. This is great for cardio and skill building.
How to build Kimura-proof shoulders. It's not just about training the deltoids, but also strengthening the rotator cuffs at all angles with exercises like external/internal rotations and kettlebell halos.
About The Science of Strength & Conditioning
If you want to toss a 70kg opponent, training with 70kg isn't enough. You need to handle 100kg to build the explosive power necessary for the cage. My programs focus on fixing your kinetic chains and improving sport-specific movement patterns, not just hitting PRs for the sake of it.
Beyond Bro-Science
Most gym-goers rely on 'bro-science' that leaves them gasping for air after one round of sparring. If you are an MMA athlete, your strength training should not look like a bodybuilder's routine. I build programs that account for your fight camp phase, recovery, and specific physical needs.
The Method
- Periodized Strength: We move from general strength blocks to explosive, sport-specific power cycles. This ensures you peak exactly when you need to, not weeks before your fight.
- Kinetic Chain Correction: I identify weak links in your movement. If your shoulders lack stability, you get caught in Kimuras. If your posterior chain is weak, your double-leg takedowns will be stuffed. I fix the mechanics first.
- Injury-Proofing: I have 26 fractures in my history. I know what it feels like to train through pain. My programs include modifications to work around niggling injuries, ensuring you stay in the gym when others would be forced to take a month off.
Why The Landmine?
You will see me use the landmine press and twists often. It is a low-risk, high-reward tool. It allows for rotational power development—essential for punching and wrestling—without the spinal shear force of traditional barbell twisting. It is a staple because it works for the cage, plain and simple.
If you want a program that respects the science of combat sports and ignores the fluff, let's get to work.
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