Strength and Conditioning for Combat Sports: Train Smarter, Not…

In the world of combat sports, strength and conditioning can make the difference between a good athlete and a great one. However, many fighters fall into the trap of overcomplicating their training, adding excessive volume, and prioritizing exercises that attempt to emulate the motions of combat. The key to effective training is simplicity—focusing on what truly matters while minimizing unnecessary workload that can lead to injury and overtraining.

Too often, fighters and coaches believe that more is always better. Long weightlifting sessions, excessive cardio, and high-rep endurance work might seem productive, but in reality, they often contribute to fatigue, decreased performance, and higher injury risk. Studies have shown that overloading an athlete with non-specific exercises can hinder skill development and lead to overuse injuries.

Another issue persists in using weights, resistance bands, and other tools to emulate fatigue in fighting motions. Punching with resistance bands and weights, kettlebell thrusts for minutes on end, barbell presses with minimal weight and sub-optimal technique. In theory, this may make sense, but in practice, it produces minimal growth for excessive risk of injury and overuse of your muscles.

In a systematic review of strength training for combat sports, researchers found that well-structured, sport-specific strength training significantly improved power, balance, and flexibility while reducing injury rates (Link). The key takeaway? Quality over quantity.

To enhance performance without unnecessary strain, combat athletes should prioritize training that improves strength, power, endurance, and mobility—without excess volume. Here’s how:

Instead of spending hours on isolated or overly complex exercises, focus on compound lifts that build functional strength. Exercises like: Deadlifts (improve explosive power and grip strength) Squats (develop lower body strength and stability) Pull-ups (increase upper body endurance and grip) Some weighted presses such as a barbell or dumbbell bench/overhead movement (enhances striking power and shoulder stability)

These movements translate directly into the demands of combat sports and require fewer overall sets to be effective. (Suchomel et al., 2018)

Optimizing Strength Without Excessive Hypertrophy

Athletes should focus on low-repetition, high-intensity resistance training to develop maximal strength while minimizing muscle hypertrophy. This approach emphasizes neural adaptations over muscle size increases. Key strategies include:

Low Repetition Ranges: Performing sets of 1 to 5 repetitions with heavy loads (approximately 80–100% of one-repetition maximum) is effective for building strength. This method enhances the recruitment of motor units and improves neuromuscular efficiency without substantially increasing muscle cross-sectional area. (Suchomel et al, 2018)

Controlled Eccentric and Explosive Concentric Movements: Implementing slow, controlled eccentric (muscle lengthening) phases followed by explosive concentric (muscle shortening) actions can maximize strength gains. This technique leverages the benefits of eccentric training, such as greater force production and neural adaptation, while minimizing muscle damage and subsequent hypertrophy. (Bompa & Carrera, 2005)

By adopting these periodized training strategies, combat sports athletes can effectively enhance their strength without significantly increasing muscle mass. This will allow them to maintain their competitive weight class and reduce the risk of overtraining.

Research on short-term, high-intensity, low-volume strength programs for MMA fighters showed significant performance improvements in just four weeks (Kostikiadis et al., 2018). This proves that well-designed, sport-specific training can be efficient and effective.

Aim for 2-3 weekly strength sessions, focusing on progressive overload without burning out your central nervous system.

Rather than excessive long-distance running, fighters benefit more from anaerobic conditioning:

Sprints & Interval Training – Mimics fight intensity and improves lactic acid tolerance (Link)

Medicine Ball Throws & Slams – Enhances rotational power for striking and clinch work

Tire Flips & Loaded Carries – Builds grip and core strength for grappling

Your ability to recover dictates your ability to train. Overloading unnecessary exercises leads to fatigue and stalled progress. Instead: Ensure adequate sleep (7-9 hours per night) Prioritize active recovery (mobility work, stretching, and soft tissue care) Monitor training volume—leave extra energy for skill training

Combat sports are demanding enough without adding unnecessary fatigue through inefficient strength and conditioning routines. By focusing on sport-specific, high-quality movements, reducing junk volume, and emphasizing recovery, athletes can maximize performance gains while minimizing injury risk.

Train with purpose, keep it simple, and see better results in the ring.

Cid-Calfucura, I., Herrera-Valenzuela, T., Franchini, E., et al. (2023). Effects of Strength Training on Physical Fitness of Olympic Combat Sports Athletes: A Systematic Review. International Journal of Environmental Research and Public Health, 20(4), 3516. https://doi.org/10.3390/ijerph20043516

Franchini, E., Del Vecchio, F. B., Matsushigue, K. A., & Artioli, G. G. (2011). Physiological Profiles of Elite Judo Athletes. Sports Medicine, 41(2), 147–166. https://pubmed.ncbi.nlm.nih.gov/30116107/

Suchomel, T. J., Nimphius, S., & Stone, M. H. (2018). The Importance of Muscular Strength in Athletic Performance. Sports Medicine, 48(4), 765-785. https://doi.org/10.1007/s40279-018-0862-z

Franchini, E., Del Vecchio, F. B., Matsushigue, K. A., & Artioli, G. G. (2011). Physiological Profiles of Elite Judo Athletes. Sports Medicine, 41(2), 147–166. https://doi.org/10.2165/11538580-000000000-00000

Bompa, T., & Buzzichelli, C. (2019). Periodization: Theory and Methodology of Training (6th ed.). Human Kinetics. https://www.humankinetics.com/products/periodization-theory-and-methodology-of-training-6th-edition