--- title: "Science-Based MMA Strength & Conditioning Programs in India" description: "Get elite, science-backed strength and conditioning for MMA. I build functional power and explosive performance for fighters. No bro-science, just results." canonical: https://mytribe.in/projectbattlefit/mma-athlete-coaching-mentorship/the-science-of-strength-conditioning last_updated: 2025-09-25 --- # Science-Based Strength & Conditioning for MMA Fighters Tribe Verified · Strength coach for top Indian MMA fighters. By [Pushkaraj Shirke](https://mytribe.in/projectbattlefit) · Online mentorship and travels to athlete's gyms across India · ₹3,000 per session (estimate) Part of [MMA Athlete Coaching & Mentorship](https://mytribe.in/projectbattlefit/mma-athlete-coaching-mentorship). [View full gallery](https://mytribe.in/projectbattlefit/mma-athlete-coaching-mentorship/gallery) 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. ## Photos and videos - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2408fb6-9dbe-4c7f-a8d7-03f6e5c4d73f) - ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23e4fae8-4d7c-4a21-b8e0-d6e0183c2181) - ![Holding 17.5kg dumbbells, focusing on building strength. As a coach, I believe in walking the talk and putting in the work myself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa5850e5-7759-4adb-91db-0a6fe9dd26c9) - ![A moment of rest between sets. Strength training is a grind, but it's the foundation of a powerful fighter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/008fafcd-18a2-4433-9727-c14cfc04f693) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a56cd43f-7066-47bf-b274-a407f62c8d00) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23f44b04-5c5d-432c-8ae7-157e81dbf653) - [Video: Working on hand speed with some shadowboxing. It's all about pow wow speed work on the mats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26f4002f-ebe4-45a2-bc0f-079f52fd6a17) - [Video: A simple 2-punch combination workout for beginners on the heavy bag. Focus on keeping your guard up and your strikes clean.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88e1d95f-cc00-4da1-ad0c-19fdfdccfa03) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b60c2f3c-2e9b-4b76-8641-5549d75956bc) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e055a963-c12b-405d-b4ad-a3237e52a495) - [Video: Final week of strength training before a fight. I taper off from pure strength lifts to assisted work to focus on conditioning and technique without risking injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64d9a692-e41a-411d-a7b5-15092de0bfbb) - [Video: Basic boxing padwork drills are a great way to learn fight skills and get conditioning in. Here, I'm working with actress Shibani Bedi on her fundamentals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e1aaaaf-a74c-48f0-93c8-b4f0cd9e597e) - [Video: The landmine is a highly effective, low-risk workout setup. Here are three key exercises: the landmine press for explosive shoulder strength, twists for rotational power, and the reverse lunge and press for ground-up explosive strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64e46df7-2acd-4f63-939d-cd527475389a) - [Video: The overhead press. A breakdown of the four main variations: strict press for isolation, push press for performance, and the more technical push jerk and split jerk for explosive power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76bd99f7-5c25-41cf-af7c-1a04a319560a) - [Video: A look at a sport-specific strength and conditioning set programmed for my MMA athletes, focusing on strength development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c866d521-7808-4418-b57f-0dc3ff4e8123) - [Video: Sport-specific S&C is different from bodybuilding. Here's a demo of a typical grind focusing on agility and explosive movements like box jumps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85250380-c8ee-4e1b-a95f-2e40ad0f8a5f) - [Video: Wrestling day drills. Working the counter to the collar tie, rep after rep. This is how you build muscle memory.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6420045-21e9-4ece-bfa5-fe8d66d50a32) - [Video: Are you being served garbage in the name of "sport-specific training"? Too many coaches use fancy, low-transfer exercises. Real S&C is about building foundational athletic attributes, not creating a training biryani.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58d1027a-8461-4c53-9dfb-31c05ebf523c) - [Video: The difference between on-camp and off-camp S&C for MMA athletes. Off-camp is for building long-term strength, while on-camp focuses on peaking for the fight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fcd831fe-71a0-493e-8e8e-23427398cab9) - [Video: Iranian takedown and counter drills with Coach Chaitanya Gavali. This is the advanced work we do with our pro fighters.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3097c189-b5a6-4a2f-b6aa-1c5f53a73b38) - [Video: A breakdown of the three biggest mistakes I see in combat sports S&C, based on a post by Coach Steven Sahyoun. Stop wasting time on fluffy drills and trying to replicate the sport in the weight room.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9fa9f42d-e93a-4ac4-9b65-9b45653d0832) - [Video: More on the common mistakes in combat sports S&C. The weight room is for building general physical attributes, not for skill practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e22f995a-34d1-42d5-95b8-e02df8268124) - [Video: Avoid wasting time on fluffy drills that provide little training stimulus. Focus on simple variations that allow you to express force with intent.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6c8cc2a-38c3-4338-9358-6d70c5f07046) - [Video: Nothing good should ever leave the program. Sacrificing one physical quality for another leads to no man's land. Maintain and prioritize attributes based on your needs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36926e6e-0e06-4cad-a385-44914d6b5cb8) - [Video: Getting some handy work in to rebuild my striking. You only grow outside your comfort zone, so I'm pushing myself to work on my striking with the squad.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad242bb1-03f2-418c-80c2-d4c8459a2fbb) - ![Boxing basics with the team at Ultimate Fitness MMA. Beginners and intermediates training together makes it less daunting for those just starting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4134aa11-17ac-4626-9dab-cd7fa7927ca4) - ![Another shot of the boxing class. A good community is key to consistent training and growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1eb2aba9-d367-4b9b-8352-ef0d5a292e18) - [Video: Back to striking basics after a long time off. Cardio is activity-specific; grappling cardio doesn't carry over to striking. It's time to rebuild.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e4b9fdc-65dd-430f-8fe9-c6e10df10f5d) - [Video: Basic bag work with only kicks: roundhouse, push kicks, and calf kicks. A great warm-up, especially when dealing with a shoulder injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2af7185-928f-4fb7-a1f7-5d06c16a3f87) ## 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. ## About Pushkaraj Shirke I've spent years on the mats and in the gym, breaking bones and winning gold, so I know the difference between 'gym fitness' and 'fight fitness.' I’m a scientific nerd who doesn't do fluff; I build fighters who actually perform. [See all of Pushkaraj Shirke's services](https://mytribe.in/projectbattlefit) ## More from MMA Athlete Coaching & Mentorship by Pushkaraj Shirke - [Featured](https://mytribe.in/projectbattlefit/mma-athlete-coaching-mentorship/featured) - [Team Battlefit: Athlete Success & The Grind](https://mytribe.in/projectbattlefit/mma-athlete-coaching-mentorship/team-battlefit-athlete-success-the-grind) - [Fight Talk: UFC Analysis & Commentary](https://mytribe.in/projectbattlefit/mma-athlete-coaching-mentorship/fight-talk-ufc-analysis-commentary) - [No-BS Nutrition & Supplement Reviews](https://mytribe.in/projectbattlefit/mma-athlete-coaching-mentorship/no-bs-nutrition-supplement-reviews) - [The Martial Artist's Mindset: Real Talk](https://mytribe.in/projectbattlefit/mma-athlete-coaching-mentorship/the-martial-artist-s-mindset-real-talk) - [My Own Grind: Training, Injuries & Competition](https://mytribe.in/projectbattlefit/mma-athlete-coaching-mentorship/my-own-grind-training-injuries-competition) - [Behind the Scenes & Community](https://mytribe.in/projectbattlefit/mma-athlete-coaching-mentorship/behind-the-scenes-community) ## More services by Pushkaraj Shirke - [Strength & Nutrition Coaching](https://mytribe.in/projectbattlefit/strength-nutrition-coaching) ## Similar work from other experts - [Science-Backed Strength & Power Training for Athletes](https://mytribe.in/nahak_ranjit/high-performance-coaching-for-athletes-teams/building-beasts-strength-power) by Ranjit Nahak · High-Performance Coaching for Athletes & Teams · In-person coaching across India - [Fighter's Fitness & Conditioning](https://mytribe.in/warriorstrength_/mixed-martial-arts-mma-training/fighter-s-fitness-conditioning) by Kapil Gupta · Mixed Martial Arts (MMA) Training · Trains at VAJRA MMA in Noida and across Delhi NCR - [Real Strength Training for Combat Athletes in Delhi](https://mytribe.in/gulliyagaurav/strength-conditioning-for-combat-athletes/featured) by Gaurav Gulliya · Strength & Conditioning for Combat Athletes · Sessions at Crosstrain Fight Club, Sainik Farm or at your location across New Delhi - [Combat Conditioning and MMA Fitness Training](https://mytribe.in/bodhiraan_mma/mixed-martial-arts-mma/combat-conditioning-fitness) by Bodhi Ran · Mixed Martial Arts (MMA) · In-person training at Sector 38, Gurugram - [Strength, Core & Conditioning for Fighters](https://mytribe.in/the_jamshedkhan/self-defense-training/strength-core-conditioning) by Jamshed Khan · Self-Defense Training · Training at Delhi Martial Art Academy, Tagore Garden - [Advanced Strength & Power Training](https://mytribe.in/arjun__basu/strength-and-conditioning/advanced-strength-power) by Arjun Basu · Strength and Conditioning · Train online or at 3 studios across Chennai ## Book To book Pushkaraj Shirke, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Pushkaraj%2C%20I'm%20interested%20in%20your%20Strength%20%26%20Conditioning%20program.%20I%20want%20to%20build%20functional%20power%20for%20my%20next%20fight%20camp.)