Attention all gym rats and fitness fanatics! It’s time to put on your sparring gloves.
If you’re looking to take your strength training to the next level, there’s no better
group to take inspiration from than UFC fighters. As some of the roughest,
toughest athletes, these professional fighters know what it takes to build muscle,
increase strength, and improve overall fitness.
In this article, we’ll uncover the secret strength training equipment UFC fighters
use and how you can incorporate them into your workout plans to build muscle.
Strength Training Equipment: 101
First, let’s talk about the importance of strength training equipment.
UFC fighters know that they need the right tools to build muscle and increase
strength. This means investing in high-quality strength training equipment that can
withstand the rigorous demands of a professional fighter’s training regimen. We’re
talking equipment like dumbbells, resistance bands, medicine balls, and punching
On that note let me suggest to you the Bowflex SelectTech 552 Adjustable Dumbbells. I’ve had a set for the longest and they sure as heck make getting a great lift right there in your own garage super easy.
Of course, not everyone can afford to outfit their home gym with top-of-the-line
equipment. But even a basic set of weights can make a big difference in your
7 Knockout-Worthy Techniques Used by UFC Fighters:
Workout Plans to Build Muscle
Don’t tap out yet. Let’s dive into some hands-on, advanced strength training
equipment and techniques used by UFC fighters:
1. Power Up with Plyometric Training.
UFC fighters have to act, think, and move fast. There’s no time for delays.
That’s where plyometric exercises come in.
Plyometric exercises are high-intensity moves that can help build explosive power and increase
overall athleticism. They’re made to increase your speed, coordination, and
Over time, they can boost your neural efficiency — meaning
your brain can tell your body to move and react faster.
UFC fighters often use these exercises as part of their training regimen to
improve their agility, speed, and power.
Looking for workout plans to build muscle? Incorporate plyometrics into
your routine with exercises and strength training equipment like:
● Box jumps
● Jump rope
● Jump squats
● Medicine ball rebounders
● Clap push-ups
2. Sharpen Your Strength with Accessory Movements.
UFC fighters aren’t just strong — they’re accurate.
They rely on sharp, calculated movements, whether an overhand punch or a
double-leg takedown. It’s not always the muscles but the technique that wins
Primary movements are the major exercises that take up the bulk of your
routine. Accessory movements are the smaller, isolated movements that help
target specific muscle groups and improve overall muscular balance. When it
comes to workout plans to build muscle, they balance out the routine.
To match the strength training needed for MMA fighting, focus on accessory
movements such as:
● Tricep extension variations
● Bicep curl variations
● Barbell hip thrusts
● Weighted planks
● Snatch-grip Romanian deadlifts
3. Overcome Plateaus with Progressive Overload.
UFC fighters are always striving to get better.
You can do the same by utilizing the progressive overload technique.
Progressive overload is the slow but steady increase of sets, reps, or weights
over time. This technique is used by UFC fighters to continually challenge
their muscles and avoid plateauing.
Aim for a 10% or less increase in either time, weight, or intensity each week.
By gradually increasing the intensity of your workouts, you can continue to
build muscle and increase strength over time.
4. Unleash the Power of Circuit Training.
UFC fighters move fast.
Up your speed with the power of circuit training. Similar to HIIT, circuit
training involves performing several exercises in rapid succession, taking just
a 30-60-second break between each one.
UFC fighters use circuit training to boost their muscular strength and
endurance. If you’re looking for workout plans to build muscle, try it yourself
to accelerate your power and challenge your speed.
5. Maximize Your Mobility.
The best fighters aren’t just strong — they’re balanced.
MMA fighting requires intense mobility: The range of motion your joints and
muscles need to perform. Mobility training can help increase flexibility,
improve joint health, and reduce the risk of injury.
This is especially
important for fighters who need to move quickly and perform complex
movements without getting hurt.
Add mobility training to your workout plans to build muscle with:
● Foam rolling
6. Recharge with Resistance Band Training.
Lifting weights isn’t the only way to gain strength.
Every MMA fighter can benefit from adding a resistance band to their
strength training equipment.
These bands are great for improving strength,
balance, and flexibility, and they can be used in a variety of ways.
For example, a fighter might wrap a resistance band around a punching bag
and perform punches or kicks, while other fighters might use them to
improve core strength in functional training.
7. Build Mental Toughness.
Strength training isn’t just about building big muscles — it’s also about
developing a strong mindset.
UFC fighters understand the importance of mental toughness. They train
their minds and bodies. They use visualization techniques to enhance
performance, engage in positive self-talk, and develop mental resilience to
handle pressure and perform at their best when in the ring or Octagon.
Try These Workout Plans to Build Muscle
Try it for yourself. Power up your moves with these exercises:
● 5-10 minutes of light cardio
● Dynamic stretches
Plyometric Exercises (Perform each exercise for 3 sets of 10-12 reps):
● Box Jumps
● Medicine Ball Slams
● Jumping Lunges
● Clap Push-ups
Accessory Exercises (Perform each exercise for 3 sets of 12-15 reps):
● Dumbbell Squats
● Renegade Rows
● Kettlebell Swings
● Russian Twists
Circuit Training (Perform each exercise for 1 minute, with minimal rest between
exercises. Complete 3-4 rounds):
● Mountain Climbers
● Plank Hold
● Medicine Ball Wall Throws
Mobility Exercises (Perform each exercise for 30-60 seconds):
● Hip Circles
● Shoulder Dislocations
● Spiderman Stretch
Power Up Your Punch with Strength Training Equipment
If you’re looking for workout plans to build muscle and increase strength, take a
page out of the UFC fighter’s playbook. By investing in high-quality strength
training equipment and incorporating advanced techniques like heavy lifting,
plyometrics, accessory movements, and progressive overload, you can achieve your
fitness goals and become a force to be reckoned with in the gym.
So what are you waiting for? Get out there and start grinding!