How to Train like a UFC Fighter
Mixed martial arts, or MMA, is one of the fastest-growing sports of recent times. What was once a niche part of the fighting world and sometimes dismissed as inferior is now one of the most popular sports on the planet. The biggest events regularly attract millions of viewers and fans worldwide.
Weights are integral to training like a UFC fighter (Image by blackday / Adobestock)
Part of that success is down to the marketing talent of the biggest organization in MMA, the Ultimate Fighting Champion (UFC). The sport has evolved as well, with the very best fighters not only incredible athletes but also amazing specimens of fitness and strength. Their physiques are a major reason why many people are looking to train in the same way to achieve their look.
You may have no desire to appear on the best UFC betting sites or even enter an octagon for a bout, but you can learn how to train like a UFC fighter and be the best you can be.
What is MMA?
As a sport, mixed martial arts has become popular partly due to the wider range of fighting skills available. Whereas boxing has always prided itself on its discipline and punch-only laws, MMA fighters are able to use a greater variety of attacking moves in order to defeat an opponent.
Although there are still outlawed practices, a UFC fighter is able to strike, kick and try to force a submission, giving the fans a more varied spectacle that is sometimes considered more brutal, if still visually exciting. The demands on the fighters’ bodies mean strict training regimes are needed and that appeals to many who are not ever going to fight competitively.
Whole Body Routines
The good news for those looking to train like UFC fighters but not actually fight is that the regimes, if tough and punishing, do not require you to be an actual professional. There is no need for a complex training routine but you do need to work the whole body and concentrate on injury prevention.
Strength and power are two obvious focuses for training like a UFC athlete. Working on that core is important, with little need for exercises that only look cool and impressive. Fighters have no time for aesthetics and the look of an MMA athlete is just a bonus.
Weight Training
As strength is a major component for any UFC fighter, weight training is essential. This should be a regular part of your daily routine. Professionals would be weight training around four times a week but non-fighters should just ensure that it makes up a majority of your work.
You should also make sure that you are not just concentrating on one part of your body when it comes to your weight training. Alternate between chest and triceps, back and biceps, shoulders, and legs. An overall regimen is required for overall body strength and muscle.
Strength Conditioning
Although you will (probably) not go on to start an MMA or UFC career, you should still think like a fighter and not build that muscle without including stamina and conditioning work. The whole point of this kind of training is to condition you for a theoretical fight, not just to show off in the gym.
Much of this can be weight training again, as it builds your stamina and ability to keep going. But you also need to remember to warm up and cool down in the correct manner. Aerobic exercise, either jogging, walking, or fixed bike training, is perfect for this – with some light jogging or walking to round things off.
Power and Endurance
Actual UFC fighters will obviously include sparring as a major part of their daily and weekly routines, this can probably be a personal choice if you are only looking to train like a mixed martial artist and not actually be one professionally. You could still choose to spar with a bag rather than with partners.
Otherwise, it is back to the weights to build that power and give yourself the endurance needed for a bout. Dumbbell work here is good but you also need to remember to rest properly. The best UFC fighters know that rest can be a weapon in itself and resting between reps is a real necessity for improvement.
Diet and Hydration
Sometimes it is the part of training that doesn’t make you look good in a gym that is more important. Making sure you rest properly is one thing but you should also think carefully about your dietary intake and making sure that you are hydrating properly during and between routines.
Fish and coconut oil are good, alongside staples such as pasta, potatoes, lean meat, and vegetables. Staying hydrated is also crucial. A UFC fighter would look to drink around two liters when just training and upping that to about six liters on the day of a match.
Hydration and nutrition are just as important (Image by andyborodaty / Adobestock)
Personal Trainers and Assistance
Even if you have a lot of experience you should seek assistance if you are considering upping your routines to train like a UFC fighter. Even if you don’t think you would want to take it to the next level, the increased workload is going to be testing and you should look to get all the help you can get.
Just like boxing training is popular with just about everyone these days, there are plenty of personal trainers who can offer UFC-style programs. Make sure that you take in all the professional help possible and, with some very hard work, you too could train and look like a UFC champion.
Comments