Finding time to lift some heavy iron is a chore for all but the most dedicated MMA athletes. Amateur fighters spend most of their time outside of education/work in the gym, hitting pads and grappling in the pursuit of better skills. On the other hand, some lucky full time professionals get to space out their day and dedicate time to one of MMA’s under-rated elements: Strength training.

Not only does the correct strength regime help generate power and muscular endurance, it also helps prevent injuries by reinforcing your muscles and joints.

Even if you’re an amateur with a thinly stretched schedule, it can be beneficial to get at least one day a week in the gym. Here are my recommendations for unmissable compound lifts for MMA fighters.

Squats

The squat is arguably the king of all lower body exercises. Not only does the movement strengthen the legs, it also helps solidify your posterior chain and your spine whilst tightening your core – which is all down to the control you have to employ when squatting with weights.

To get the most out of your session, warm-up with a few sets of light weights and then head to about 80% of your max squat. Aim for 3-5 sets of 6-8 reps.

You can supplement these with front squats if you want to focus on your core, as the alternative placement of the weight means your abs are employed to stabilise your body when lifting.

Deadlifts

Another vital compound lift, the deadlift helps MMA athletes strengthen their back, glutes and their entire posterior chain – an under-rated part of fighting physiology. Aside from the muscle groups deadlifts help strengthen, they are also responsible for releasing some of the most testosterone of any lift.

This works well for fighters, as increased testosterone levels are proven to assist in athletic performance. Again, 3 x 6 with long rests (90 seconds) between sets will yield good strength gains.

Pull ups

The best bodyweight exercise in terms of muscle recruitment, the Pull-up engages shoulders, back, chest and arms. It’s also a fantastic way to train grip – especially if you incorporate fat grips. Performing explosive pull ups helps build the kind of strength you’ll be employing during both grappling and striking in the cage.