Strength Training For Fighters

Strength training for fighters is something that is underlooked by many fight coaches. While it isn’t a first priority, it is something that without a doubt could benefit every fighter when programmed correctly. There are so many different physical attributes that need to be considered such as endurance or explosiveness but that is another topic.

Why should fighters do strength training?

Strength training is imperative for improving overall strength (duh) but also creating a resilient body. A stronger body is more resistant to force and within the fight world, you’re constantly trying to do just that. A stronger fighter is also going to exert less effort to execute specific manoeuvres and be more efficient. Let’s take 2 wrestlers for example, both with the same amount of experience, bio-energetic fitness and cognitive reactive capabilities. The wrestler who is stronger will be able to resist, move and position them self much more efficiently compared to his opponent. Someone who can deadlift 200kgs is going to move 100kgs and not get as tired compared to someone who deadlifts 140kgs. While this is a general comparison, it isn’t the end all be all. Strength training also allows for more potentiation of force production as a stronger muscle is potentially a more powerful one. While some people might say more muscle makes us slow, muscles are what moves our body. Muscles contract to pull on the ligaments and bones to create movement. 

Different types of strength

As I mentioned earlier, Strength improvements help build a resilient body. This is true to a degree and shouldn’t be focused solely otherwise the rate of diminishing return starts to come in full effect. A boxer can benefit from squatting heavy but to what degree? His knees and leg strength might feel better, but at a high level that really isn’t going to do much. Here’s the switch, we have Absolute strength and Special strength. Absolute strength refers to just our general strength capabilities. This could be our squat, bench pressing, bent over rows etc. We then have our special strength which are movements that are uncommon and specific to the sport. For a boxer this could be a Landmine Press in a boxing stance or for a BJJ fighter performing a Staggered Zercher Good Morning. Unconventional movements but with high correlation to the sport. The newer the fighter, the more benefit they can reap from absolute strength training but at a high level, the fighter will benefit less from general movements and it might even be detrimental to their fight game.

How do we put this into our fight protocol?

Fighting itself no matter the discipline takes up a lot of focus, practice and strain. Mentally and physically it’s a lot of work. To add strength training in appropriately, we need to take into consideration the overall volume of training from the athlete and add just enough to provide a stimulus but not over train them. Most fighters will train 3-6 times a week within their martial art. To provide the appropriate strength training protocol we need to add exercises that are relevant to the individuals training level, and at the right intensities, volumes or durations. Don’t forget that lifestyle, diet and sleep all still play a big role on how much work they can handle and recover from. 

Final notes

Stress itself is part of life and can inflict any detriment to an individual. Training is the same. Strength training programmed appropriately should benefit any fighter but can also be a detriment when done incorrectly. 

I hope this article helps everyone and that you guys enjoy this newsletter

Peace out guys!

Coach Matty