Do's and Don'ts,
Weight training for Combat Sports

This post outlines the essential do's and don'ts of weight training specifically designed for success in combat sports.

When it comes to combat sports, physical strength and conditioning are just as vital as technique and strategy. Weight training plays a crucial role in enhancing athletic performance, building strength, and preventing injuries.

However, incorporating weight training into a combat sports routine can be tricky. To achieve success, athletes must understand which practices to adopt and which to avoid.

Do's of Weight Training

Focus on Functional Movements

In combat sports, performing functional movements is key. Exercises that mimic explosive and multi-directional movements you encounter in competition are essential. For instance, squats, deadlifts, and lunges engage multiple muscle groups, improving balance and coordination. By incorporating these exercises, you build strength that directly translates to your performance. Research shows that athletes who focus on functional movements can improve their overall athletic output by up to 15%.

Incorporate Plyometrics

Plyometric exercises, like box jumps and burpees, are fantastic for developing explosive power, a critical aspect of combat sports. These exercises enhance speed and agility while also building muscle strength for quick bursts of activity. In fact, a study showed that athletes incorporating plyometric training improved their sprint times by nearly 10% in just six weeks. Adding plyometrics to your routine can significantly boost your ability to react quickly during matches.

Prioritize Core Strength

A strong core is vital for stability and power generation in any combat sport. Including exercises such as planks, medicine ball slams, and Russian twists can strengthen your core. A robust core helps fighters maintain balance and control during dynamic movements and strikes. It's documented that athletes with a strong core perform better and have reduced injury rates.

Allow for Adequate Recovery

Weight training stresses the body, making recovery time essential for muscle rebuilding and strengthening. Create a training routine that includes rest days and active recovery. Proper sleep is also crucial; athletes should aim for 7-9 hours of quality sleep each night. Ignoring recovery can lead to overtraining, fatigue, and injuries, which can set an athlete back significantly.

Tailor Workouts to the Sport

Different combat sports require different skills and physical attributes. Customize your weight training regimen according to the specific demands of your sport. For example, wrestlers may need to focus more on upper body strength, while strikers typically prioritize leg and core strength. An athlete who tailors their program can see performance improvements of up to 20% in relevant areas.

Don'ts of Weight Training

Skip the Warm-Up

One common mistake is neglecting warm-ups. Skipping this routine can result in injuries during more intense training sessions. Always set aside time for dynamic stretches and light movements to prepare your body. Studies show that a good warm-up can reduce injury risk by up to 50%.

Overemphasize Isolation Exercises

While exercises like bicep curls and tricep extensions have value, they should not dominate a combat sports training program. Focus on compound movements instead, which engage multiple muscle groups and better translate to the dynamic movements seen in combat sports. This approach also helps prevent muscle imbalances.

Train Through Pain

Pain is often a signal that something is wrong. Many athletes push through discomfort, risking severe injuries. If you experience persistent pain, listen to your body. Seeking guidance from a professional can prevent long-term setbacks. Research indicates that athletes who ignore pain can extend their recovery time by 50%.

Ignore Technique

Improper technique can lead to injuries and limit the effectiveness of your weight training. Prioritize correct form over lifting heavier weights. If you're unsure, getting advice from a coach or trainer is crucial. A recent study found that athletes who focused on technique increased their lifting capacity by an average of 25% while minimizing injury risk.

Forget to Cross-Train

Focusing solely on weight training may create imbalances and hinder overall performance. Engage in various forms of training, including cardio and flexibility exercises, to develop a well-rounded athletic profile. Incorporating different training modalities can enhance endurance and mobility, which are key to success in combat sports.

Summary of Best Practices

Integrating weight training into your combat sports regimen can be incredibly beneficial if approached correctly. Emphasizing functional movements, core strength, and adequate recovery will maximize training effects while avoiding pitfalls like improper technique and skipped warm-ups. By understanding these do's and don'ts, athletes can train effectively and enhance their performance in the ring.

Creating a successful weight training program requires knowledge, strategy, and personalized adjustments. Regardless of your experience level, applying these principles can help set you up for success in your combat sports journey.

Sample Training Plan

It is important to recognize that individual schedules and commitments, such as work, vary, affecting when one can engage in training. If you are uncertain about how to adapt your training programs on a weekly basis, consider reviewing this sample 7-day routine to determine its applicability to your situation.

By staying consistent, no matter how frequently you train, you can definitely achieve the same progress as many experienced athletes out there across the world.

Day 1 – Striking + Conditioning

Focus: Boxing / Kickboxing + HIIT

✅ Warm-up: Jump rope 3 min x 3 rounds + dynamic stretches

✅ Pad work or shadowboxing: 5 x 3 min rounds

✅ Combo drills: Jab-cross-slip-roll combos, kicks, elbows (choice is yours!)

✅ HIIT finisher: 5 rounds: 30s burpees, 30s rest

Beginners: Focus on technique and shadowboxing

Advanced: Add bag rounds or partner pad work

Day 2 – Strength Training (Upper Body Focus)

Focus: Push/Pull Power for MMA

✅ Bench press – 4x6

✅ Pull-ups or rows – 4x8

✅ Shoulder press – 3x10

✅ Core (plank, leg raises, Russian twists) – 3 rounds of 3x15-20

Modify weights for skill level

Day 3 – Wrestling & Takedowns

Focus: Takedown entries, clinch control, sprawls

✅ Drill: Penetration steps, level changes, single/double leg

✅ Clinch entries: Underhooks, whizzer control

✅ Sprawl drills: 3 x 1-minute rounds

🔥 Add live rounds or cage wrestling (optional)

Day 4 – Recovery & Mobility

Focus: Active Recovery

✅ Light movement (walk, swim, bike) – 30 min

✅ Stretching + foam rolling – 20–30 min

✅ Breathing or cold exposure (optional)

🔰 Beginner to pro — don’t skip this, your body will thank you!

Day 5 – Grappling / BJJ

Focus: Ground game + submissions

✅ Solo drills or flow roll warm-up

✅ Positional escapes (mount, back, side)

✅ Submission chains (armbar, triangle, kimura)

🔥 Add live rolls (3–5 rounds of 5-9 minutes)

Day 6 – Strength Training (Lower Body Focus)

Focus: Explosive power and balance

✅ Squats or goblet squats – 4x6

✅ Romanian deadlifts – 3x10

✅ Lunges – 3x8 per leg

✅ Jump squats or kettlebell swings – 3x20s rounds

✅ Core: hanging leg raises / heavy carries

Day 7 – Sparring or Open Flow + Optional Conditioning

Focus: Light sparring or technical flow

✅ 3–5 rounds light sparring OR controlled drills

✅ Bag rounds or shadowboxing

✅ Optional: Airbike/sled pushes/rower sprint intervals

🔰 Beginners: Shadow and flow only

🔥 Advanced: Hard sparring or shark tank rounds

Tips to Adjust for Any Level

Beginners: Prioritize technique, rest more, use bodyweight

Intermediate: Mix drilling and light sparring

Advanced: Add intensity, conditioning, and live rounds

Swap recovery day to Day 3 or 6 if needed

Tips for when incorporating Plyo exercises

Do 1–2x per week max, after warm-up but before strength work or heavy sparring
Always land soft and control deceleration — protects joints
Start with bodyweight → progress to light resistance (bands/med balls)
Quality over quantity — explosiveness matters more than volume

Upper-Body Plyometric Examples

1. Clap Push-Ups

Builds explosive chest, triceps, and shoulder power
3 sets x 5–10 reps
Modify with incline surface or explosive push-off without clap

2. Med Ball Chest Pass (Wall or Partner)

Simulates explosive punches and pushes
3 sets x 10 throws (with fast reset)
Use a 3–6 kg ball for speed

3. Overhead Med Ball Slam

Full-body but upper-dominant; builds ground-and-pound power
3 sets x 12
Focus on speed and full extension

4. Plyo Push-Up to Box

Hands jump from floor to low box/platform
3 sets x 3–5 reps
Keep elbows soft to avoid jarring landings

5. Band-Resisted Punches

Resistance + speed; mimics fight movement
3 x 10 explosive punches per side
Use resistance bands or cables with rotation

Lower-Body Plyometric Examples

1. Depth Jumps (Box Drops + Explosive Jump)

Reactivity and fast force production
3 sets x 3–5
Box height = 12–24" depending on level

2. Broad Jumps (Standing Long Jump)

Builds explosive drive for shots and scrambles
3 sets x 5
Stick the landing for control

3. Split Lunge Jumps (Switch Lunge)

Leg power + balance; mimics level change explosiveness
3 sets x 10 (5 per leg)
Focus on controlled landings

4. Skater Bounds (Lateral Jumps)

Mimics evasive movement, improves hip/knee stability
3 sets x 20s each direction
Use soft mats or controlled speed for beginners

5. Box Jumps

Total lower-body explosiveness
3 x 5
Land soft, full hip extension — don’t just aim for height

​Do's and Don'ts, Weight training for Combat Sports