Elevate Your Game: Proven Strength and Conditioning Strategies for MMA & BJJ Fighters

Real martial arts training, whether it be Brazilian Jiu-Jitsu, Muay Thai or the more RBSD (reality based systems) like Jeet Kune Do or Kali is probably one of the most demanding sports/pursuits in the world.

Your first step on the path AFTER finding legitimate, competent martial arts training should be developing a well rounded conditioning program to supplement your skills. 

Notice I said supplement. Your main focus will always need to be increasing your skill sets and getting quality reps in. Your outside conditioning needs to give you the most athletic carry over and the most bang for your buck.

For those of you that compete, you know exactly what I'm talking about. We can all see the problem in gassing out during a match. As the great Vince Lombardi said “fatigue makes cowards of us all.” 

Poor conditioning can literally change a black belt into a white belt. 

Well, what about just training for self defense? We’re not fighting in rounds and the average encounter lasts less than 30 seconds, so what’s the point of conditioning?? 

That’s easy to answer. 

First you need the fitness to train and burn enough repetitions that you develop real skill - you never rise to your expectations, but fall to the level of your training. Second, if a real situation erupts, the stress and adrenaline dump will put you in a physical deficit. Having a bigger gas tank will mitigate this and let your attributes and skill sets carry you through. 

To quote the great strength coach Mark Rippetoe - “strong people are harder to kill and thus, more useful.”

The five exercises that we picked are used by top competitors and special forces operators alike and will have the best carry over to your needs.

1- The Deadlift

William of Ockham (of Ockham’s Razor fame)’s quote of “it is vain to do with more what can be done with less” is a perfect description of why the dead lift rules. In my opinion, there is nothing more valuable for raw strength than this. The dead lift hits the entire system. There are enough tutorials on the lift online, so I will not break into the movement descriptions.

But why you should do it:

1- Full body strength development - Aside from being one of the most natural human movement patterns, dead lifting gives the most for your time. It uses all the major levers and all major muscle groups at the same time. Short work times in the gym mean longer training sessions in the martial arts.

2 - It’s a multi joint exercise just like athletics, combat and life. Major multi-joint exercises (Dead lifts, squats cleans etc.) are superior to a collection of smaller exercises (Bicep curls leg extensions etc.).

3 - It is an awesome grip developer. Are you a grappler? Then you need grip strength. Do you train in Filipino Martial Arts? Yep, still need grip. Working on your pistol skills? A good grip goes a long way.

4 - Most importantly, it makes you strong!

There are some great resources out there. As an athlete, you need to know these names: Mark Rippetoe, Dan John, Jim Wendler and Pavel Tsatsouline.

2- The Kettlebell Swing or Snatch -

Kettlebells definitely need to be in the conditioning tool box. Continuing from where we left off with the dead lift, combat athletes need hip, back, and leg strength as a priority.

The kettlebell swing and snatch builds continues on this theme. The swing and snatch can be used to build different aspects of endurance, explosive strength and overall toughness, especially when done in high reps or time intervals. It also builds the grip you need to get the job done.

The swing and the snatch are similar in their basic movement patterns although the snatch is a more technical movement. Like everything, video tutorials can be found on YouTube.com. That’s a great start, but nothing beats having a qualified coach getting you squared away and just like in martial arts, there are different styles and schools of though in kettlebells. Find what syncs with your needs.

My preference is Pavel Tsatsouline and his organization: http://www.strongfirst.com/

3 - Pull-ups 

Strict pull-ups, which is all we are discussing here, build more applicable strength for your needs as combat athlete, than pretty much any other upper body exercise. 

The pull-up continues our emphasis on grip strength and utilizes all the musculature throughout the arms and back and shoulders providing you strength, stability and resiliency. 

Pull-ups are hard and many adults athletes can’t do them. Thus, the benefits you gain from accomplishing this skill are immense and go past the physical aspects.

Here’s program to get you going:

http://www.strongfirst.com/the-fighter-pullup-program-revisited/

4 - The Prowler 

Alternatively known as sled training (pushes/pulls/drags), the prowler is a great conditioning tool that can add size and strength to both the upper and lower body. Make no mistake, this is not an easy or pleasant training modality. It’s like kale; no one can dispute the health benefits, but who really likes or craves it?!?! The light at the end of the tunnel here is that it is concentric-only exercise. That means less soreness, so they can be performed more frequently!

Specifically to BJJ/MMA competitors, pushing/pulls/drags build strength, speed, power and endurance that applies directly to the sport. Think of this: prowler usage can be very similar to driving hard for a takedown. Just think of the what running a weighted sled for 50 yards as finisher to your workout or short 5-10 yard sprints as part of a circuit will do for your conditioning!

The prowler will test your soul and fighting spirit as much as it tests your body.

5 - Loaded Carries

This very simple thing can be a game changer for you. Pick up a kettlebell, sand bag, plates, whatever and just walk for distance or time. Loaded carries is another systemic work horse. It will build your posture, grip, your metabolic conditioning and has direct carryover to MMA and self defense training. There’s not too much to think about either -the weight can be overhead, on your shoulders, in front of you, or at your sides. It’s up to you or your coach. 

These exercises build strength head-to-toe, crucial for success in MMA/BJJ/Self defense. While they're not the only way to go, they're simple and effective uses of your conditioning time. Research, implement, and course correct as needed. 

Train smart!