How to Train Like a UFC Fighter
Even if you’re not training for a fight, you too can tap into some of the same skills so that you can look, move, and perform like a UFC fighter.
Ben Greenfield
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How to Train Like a UFC Fighter
The topic of how some of the world’s top athletes—MMA fighters—get fit has recently been at the forefront of my mind. Not only am I, as I recently posted on Instagram, personally training to step into the cage for a kickboxing match, but I also want to create an epic 30-day training plan to help everyday individuals get fit.
In this article, I will break down how MMA fighters train and how you can implement this same training to maximize your results.
What Makes MMA Training Different?
MMA is a unique sport that combines various styles of combat. Fighters must not only be able to box but also defend against wrestlers, grapple with jiu-jitsu specialists, and throw kicks like a Taekwondo master. This means fighters must train in all these disciplines and maintain a high level of cardiovascular fitness.
Here are the main components of a typical MMA fighter’s training program:
- Cardio: 2-3 times per week
- Strength training: 2-3 times per week
- Skill training: 5-6 days per week
Cardio Training
Cardio training is essential for any athlete, but especially for MMA fighters who need to have the stamina to last multiple rounds in a match. To build cardiovascular fitness, fighters often do:
- Long runs (3-5 miles)
- Interval training (sprints, hill sprints)
- High-intensity interval training (HIIT)
As you can see, cardio can come in many forms. If you want to train like an MMA fighter, try to incorporate a combination of these forms of cardio into your routine.
Strength Training
Strength training is also important for fighters, who need to have explosive power to take down their opponents. Fighters often incorporate:
- Weightlifting (squats, deadlifts, bench press)
- Bodyweight exercises (push-ups, pull-ups, dips)
- Plyometrics (box jumps, medicine ball throws)
Skill Training
Finally, skill training is critical for any MMA fighter. Skill training typically includes:
- Striking (boxing, Muay Thai)
- Grappling (wrestling, Brazilian jiu-jitsu)
- Mixed martial arts classes
A Sample MMA Training Plan
Here’s a sample week of training:
Monday
- Cardio: 3-mile run
- Strength: Upper body weightlifting
- Skill: Boxing
Tuesday
- Cardio: HIIT training
- Strength: Lower body weightlifting
- Skill: Wrestling
Wednesday
- Cardio: 5-mile run
- Skill: Brazilian jiu-jitsu
Thursday
- Cardio: Sprint intervals
- Strength: Full body circuit
- Skill: Muay Thai
Friday
- Cardio: 3-mile run
- Strength: Upper body weightlifting
- Skill: Mixed martial arts class
Saturday
- Cardio: 5-mile run
- Skill: Sparring
Sunday
- Rest
Of course, you can modify this plan based on your fitness level and goals. Just remember to incorporate all the different components of MMA training.
The Bottom Line
Training like a UFC fighter is about more than just getting in shape; it’s about building the skills and strength to defend yourself. Even if you’re not interested in fighting, you can still benefit from the conditioning and techniques used by fighters to achieve a high level of fitness.
Try incorporating some of these training techniques into your routine, and you’ll not only feel fitter but also more confident in your abilities.