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14 Jul 2017
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MMA Strength Training


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Posted By Tina P.

It was once thought that you did not need strength for MMA, boy is that wrong! Today, we realize you must have strength to succeed in MMA especially the UFC.

The UFC fighters are buff. Those guys are strong, fast and developed.

I want to show you how to develop your natural level of strength, which will enhance the durability of your body in your workout and matches.

How do you develop strength?

You need a strength program designed for MMA. A body building program may get you big, but it may tighten you up. You have to remain flexible with your strength.

There are many strength training programs to choose from but I found one I really like for specific MMA training. And this guy I found is the real deal, training guys for the UFC.

Most programs will get you some benefits. So I do not want to discount those. But if you find one just for MMA strength this is the best, I have discovered at this time.


I am going to show you a program by a man who started training wrestlers first. I do not know about you, but wrestlers in our school, were the fittest athletes there were. This program has a great deal of value for those looking to perform well in the MMA and ultimately the UFC.

This program is specific for MMA and the moves are designed to make your stronger for MMA.

Workout Program

This is a total body strength and conditioning program. The common strength exercises involve the engagement of compound muscles and movements.

Exercises such as military presses, bench presses, power cleans, etc are used in these workout exercises. When you engage the various muscles groups via the compound exercises, you develop a more total body, symmetrical approach to strength training.

This will reduce the potential to be lagging in strength in certain parts of the body. Since MMA is a total body sport, having symmetrical strength is very important.

Low Reps

The program also employs very low reps. This is common among all pure strength training programs. With this particular training program, extremely heavy weight is lifted for as little as two reps.

It is actually harder to lift very heavy for short periods of time than to lift say 15 reps. You'll be tired and shaky after wards.

Is 9 weeks enough to experience great strength gains?

The program we are examining goes for 9 weeks. That is enough to time to cycle and make great strength gains. You'll be surprised what you can do in this time.

As long as the program is a balanced with recover and load, it will certainly deliver results.

Bottom Line

If you want to develop strength on an elite level, this is the program for you.

I explored the program by Dickie White to see if there would be a one stop for all the MMA strength training. For pure strength yes.

Who is Dickie of Shamrock Conditioning?

To start with he trained Tamdan "The Barn Cat" McCrory. He increased this guys strength to get him in the UFC. At his site you can see the gains Tamdan made. So Dickie is no joke.

Dickie is a legend. He is an incredible strength coach that has the potential and ability to boost your performance in MMA bouts.

Maximizing your strength will help you move to another level in the octagon.

Dickie's education is impressive. White graduated from Ithaca College with a BS in Clinical Exercise Science.

Dickie developed a unique style, based on what he learned at school. He then applied them to MMA, grapplers and wrestlers.

He would go on to become the co-owner of the Ironworks Gym where he invested a great deal of time training grapplers and MMA fighters.

This certainly raised his credibility in the MMA world. He has led many serious fighters to the ring, stronger and more fit.

Shamrock Strength and Conditioning

Dickie is the co-founder of Shamrock Strength and Conditioning. This is a powerful strength training program.

Bottom Line

If you want to develop strength on a professional level, this program works. You'll kill two birds with one stone. You'll train strength while you work on your MMA skills.

Comments (9)

By Steve B. on JUL 18 2017 @ 10:03AM

Royce Gracie is the reason I do MMA.

By Luther L. on JUL 17 2017 @ 4:04PM

I've been watching UFC religiously for 20 years, it's like an addiction.

By Earl Y. on JUL 16 2017 @ 12:17PM

A friend of mine just told me that he watches a lot of MMA, I totally didn't expect that, but I guess it just goes to show how many people like it.

By Alfonso S. on JUL 16 2017 @ 7:21AM

I just wish fights weren't always so dominated by grapplers.

By Howard B. on JUL 16 2017 @ 7:14AM

Krav Maga is the only way to go.

By Erika G. on JUL 15 2017 @ 8:20PM

Speed is just as important as strength when you're talking about martial arts.

By Josh M. on JUL 15 2017 @ 6:14PM

MMA gloves are the best for hitting the bag, whether it be a speed bag or a larger one.

By Ernie N. on JUL 15 2017 @ 9:14AM

Actual sparring is the best training there is.

By Karl M. on JUL 15 2017 @ 8:20AM

Good old fashioned push-ups are one of the best exercises you can do.

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