Archive for the ‘MMA’ Category

Strength and conditioning for MMA is an evolving science, getting more detailed as the popularity of the UFC and mixed martial arts grows. Like all sports, MMA fighters must dedicate themselves to workouts that will take them to the highest level of physical fitness possible.

To make sure you’re achieving your full potential as a fighter, make sure you utilize these 3 MMA workout tips in your strength and conditioning program.

Tip #1 – Follow a Program

If you’re not following a program, you could simply be spinning your wheels. The worst thing you can do is go to the gym and say to yourself, “OK, now that I’m here, what am I going to do?”

If you’re serious about being an MMA fighter, then you must have a strength and conditioning program that’s laid out for at least the 8 weeks leading up to your fight. If you don’t have a fight lined up, then you must think about what you need to improve and focus on those aspects of your game.

Tip #2 – Maximize your Efficiency in the Weight Room

As a mixed-martial artist, you’ve got to train jiu-jitsu, boxing, kickboxing, muay thai, wrestling, and put them all together into MMA at the very LEAST. This doesn’t leave you a ton of time to work on strength.

So you’ve got to get the most bang for your buck in the little time that you do have.

In your strength program, you can do so by training full body workouts focused on movement patterns. Think squat, lunge, deadlift, push, pull, and twist instead of chest, biceps, quads, hams, back, etc.

Hitting the full body with different movement patterns two days a week will allow you to make progress in your routine without over training. Here’s an example of a 2 day split:

Day 1: Reverse lunge – Bench press – Woodchop – Arnold press – Reverse Curl
Day 2: Squat – Chinup – Romanian deadlift – 1-arm row – Skull crusher

You could do these workouts on Monday and Thursday to develop your strength and power.

The repetition range you use will depend on your goals, if it’s muscular endurance, then choose 10-12 reps, if you’re going for pure strength, you can get down to 3-5 reps. A good balance is between 7-8 reps per set. The lower the reps and heavier the weight, the more rest you generally want to take.

Tip #3 – Use a Medicine Ball for Conditioning Circuits

By far the best tool for developing MMA specific power is the medicine ball, since you can throw the ball as hard and fast as you can in rotational movements that heavily involve the core. Integrating the medicine ball will allow you to develop knockout power with your strikes, as well as explosive take down ability.

Exercises like the side toss and chop toss will have you (and your opponents and sparring partners) feeling a difference after only a few weeks.

Unfortunately, many people do these exercises completely wrong, in terms of reps, weight, and form.

To see how you can integrate medicine ball exercises into your MMA strength and conditioning program, check out the following site: MMA Workout Program.


Now that we are a few months into 2011 and have had enough time to see how the MMA fighters around the world are doing, I decided it’s time to put out an update of the mixed martial arts fighter rankings.

So, here are the current top 10 MMA fighters at each weight class as well as the overall pound-for-pound best MMA fighters for 2011.

Top 10 Pound-for-Pound MMA Fighters:

1) Georges St. Pierre
2) Anderson Silva
3) Jose Aldo
4) Frankie Edgar
5) Jon Fitch
6) Jake Shields
7) Jon Jones
8) Gilbert Melendez
9) Mauricio “Shogun” Rua
10) Rashad Evans

Top 10 Heavyweight MMA Fighters:

1) Cain Velasquez
2) Brock Lesnar
3) Fabricio Werdum
4) Junior dos Santos
5) Shane Carwin
6) Frank Mir
7) Antonio Silva
8) Fedor Emelianenko
9) Alistair Overeem
10) Roy Nelson

Top 10 Light Heavyweight MMA Fighters:

1) Jon Jones
2) Mauricio “Shogun” Rua
3) Rashad Evans
4) Quinton “Rampage” Jackson
5) Lyoto Machida
6) Forrest Griffin
7) Ryan Bader
8) Antonio Rogerio Nogueira
9) Dan Henderson
10) Rafael “Feijao” Cavalcante

Top 10 Middleweight MMA Fighters:

1) Anderson Silva
2) Chael Sonnen
3) Yushin Okami
4) Nate Marquardt
5) Ronaldo “Jacare” Souza
6) Demian Maia
7) Jorge Santiago
8) Vitor Belfort
9) Michael Bisping
10) Hector Lombard

Top 10 Welterweight MMA Fighters:

1) Georges St. Pierre
2) Jon Fitch
3) Thiago Alves
4) Jake Shields
5) Josh Koscheck
6) B.J. Penn
7) Carlos Condit
8) Nick Diaz
9) Paul Daley
10) Diego Sanchez

Top 10 Lightweight MMA Fighters:

1) Frankie Edgar
2) Gilbert Melendez
3) Gray Maynard
4) Shinya Aoki
5) Eddie Alvarez
6) Kenny Florian
7) Tatsuya Kawajiri
8) Jim Miller
9) Sean Sherk
10) Anthony Pettis

Top 10 Featherweight MMA Fighters:

1) Jose Aldo
2) Hatsu Hioki
3) Chad Mendes
4) Manny Gamburyan
5) Michihiro Omigawa
6) Marlon Sandro
7) Diego Nunes
8) Joe Warren
9) Dustin Poirier
10) Josh Grispi

Top 10 Bantamweight MMA Fighters:

1) Dominick Cruz
2) Joseph Benavidez
3) Urijah Faber
4) Brian Bowles
5) Scott Jorgensen
6) Miguel Torres
7) Takeya Mizugaki
8) Brad Pickett
9) Masakatsu Ueda
10) Demetrious Johnson

Top 10 Flyweight MMA Fighters:

1) Yasuhiro Urushitani
2) Mamoru Yamaguchi
3) Ian McCall
4) Jussier “Formiga” da Silva
5) Yuki Shojo
6) Darrell Montague
7) Ryuichi Miki
8) Kiyotaka Shimizu
9) Alexis Vila
10) Fumihiro Kitahara

Top 10 Women MMA Fighters:

1) Marloes Coenen
2) Cristiane Santos
3) Tara LaRosa
4) Sarah Kaufman
5) Zoila Frausto
6) Megumi Fujii
7) Naho Sugiyama
8) Yasuko Tamada
9) Rosi Sexton
10) Miesha Tate


Boxing vs MMA

When Randy Couture (MMA legend) absolutely dominated and embarrassed James Toney (Boxing legend) at UFC 118 recently, you would think it would have quieted down the boxing faithful who have always been very open about how they think boxers can beat MMA fighters. I told myself that I was going to stay out of this but after seeing all the boxing fans still running their mouths on the forums and blogs, I decided to speak up.

Let me start with some of the arguments I have seen being made over and over again by the “boxers” about this particular fight between Randy Couture and James Toney…

1) Toney is too old.

That makes no sense at all because Couture is 5 years OLDER than him.

2) Toney isn’t the best boxer anymore.

That may be true but he was the current IBA Heavyweight champion at the time of the fight, so apparently he wasn’t too bad. Even so, the same argument could be made for Couture. He was past his glory days and not one of the top UFC/MMA fighters anymore.

3) Couture didn’t stand up with him.

Why would he? It was a Mixed Martial Arts fight — NOT a boxing match. The whole point of MMA is to be well rounded in your skills so you are more than just a one dimensional fighter. Nobody ever said Couture was a better boxer than Toney. He’s not. But he is a better fighter all around.

4) Why didn’t they (the UFC) choose someone else to represent the boxers?

They didn’t “choose” anyone. It was Toney, and the boxing faithful in general, who are so convinced that they are superior fighters. He came to the UFC looking for a fight and he talked trash all the way to the end. The UFC didn’t go to him.

5) Toney was out of shape.

Well, if that’s true then it’s his own fault. He claims to have trained for this fight for several months and lost a lot of weight for it. Maybe he should have trained harder! Either way he still had the size advantage over Couture.

6) The UFC is for savages so who cares.

Once again this makes no sense to me coming from a boxing fan because in that regard they are very similar to each other. Both consist of two guys (or women) beating the crap out of each other. Blood and injuries are common in both sports.

Alright, now let me get to some facts…

Real fights go to the ground. That’s just the way it is. You rarely see two guys just standing there trading blows with each other in a real world fight. It’s not realistic. And if you can’t take the other person down, defend yourself from being taken down, or know what to do once you are on the ground, then you are at a major disadvantage!

* A boxer has one skill… He knows how to Box! They are powerful and fast punchers, and they are good at avoiding getting punched.

* An MMA fighter has several skills… Wrestling, Jiu Jitsu, Muay Thai, Boxing, Submissions, Judo, Karate, and many more. They can do it all.

Now, please be honest with yourself. Do you really think a true boxer stands a chance against a true MMA practitioner? No way!

Yes, I admit, it could happen. Anything can happen in a fight. A boxer might catch the MMA fighter with a solid punch and knock him out before he has a chance to do anything. However, it is more than reasonable to assume that most of the time the mixed martial artist is going to win. They will take the boxer down and have their way with him — just like Couture did to Toney!

Boxing is just ONE part of mixed martial arts. In a true boxing match the boxer has a distinct advantage. But in a true FIGHT the MMA fighter clearly has a huge advantage.

I do give James Toney credit for being man enough to step up and try to prove his sport is superior. He got embarrassed in the process but at least he tried. That’s more than can be said for the rest of the boxing world who do a lot of trash talking but don’t step up!

Boxing vs. MMA isn’t even a comparison in my opinion!

I would love to hear your thoughts on this subject. Leave your comments below…


Mixed Martial Arts which is also know as MMA is one of the most popular types of fighting styles in the whole world. A lot of professional competitors affiliate themselves with this kind of fighting way. To learn more about this, it is important to know some of the various techniques and styles used in this fighting. One must also learn the various strategies needed to control the fight.

This kind of fighting existed centuries ago. It is said that early in Greek history, techniques in freestyle fighting were already practiced by Greek fighters. They called this pankration. This became a part of the Olympic games. Later on, the Romans were influenced and had their own version which is more violent. Through the years, different people around the globe appreciated this way of fighting. Various versions of MMA fighting emerged from different parts of the world. Since then, wrestling also became popular around the world.

One of the most remarkable progressions of this kind of combat arts was when it first started in the United States. It was called the Ultimate Fighting Championship or UFC which matched different people around the globe. When the International Sport Combat Federation or ISCF was created, it made the Ultimate Fighting Championship a legal worldwide sport. They also made a lot of modifications to the rules. These rules are made for the sake of the fighters well being.

Mixed martial arts is a type of combating arts that requires full body contact during competition. There are no weapons needed or used during the bouts. All the fighters have to do to win the battle is to use the tactics and styles they know best. It is actually a freestyle way of fighting. It is a type of sport wherein professional fighters from different categories are welcome to join and use any techniques they know.

Some of the fighting art techniques that are often seen in these fights are the ways of Sumo, Boxing, Kickboxing, Jiu Jitsu, Muai Thai, Karate, Judo, Wrestling, and more. Most of the fighters from these categories know other styles in fighting. They are not always exclusively using the techniques from just one style.

There are many disciplines wherein a fighter can choose to train himself. The techniques of karate, boxing, kickboxing, Muai Thai, and the like are examples of the stand up ways. The clinch holding is more on clinching an opponent to prevent him from going away to release a strike. The ground ways are more of grappling, takedowns, and joint locks.

Even though that there are rules governing the fight, those limitations are made in a sense that they protect the fighter from acquiring a more serious injury. It was also made to prevent the progression of damage. The limitations that were created were made without taking away the true essence of freestyle fighting. They may vary at times, but the common prohibited rules are hitting the groin, striking the eye, spinal lock, and small joint manipulation.

There are also other special techniques that can be used as wise techniques in mixed martial arts. The sprawl and brawl technique is used by a stand up fighter to avoid the taking down attack of a ground fighter. The ground and pound technique which uses throws and takedowns to bring an opponent down, is used by a ground fighter to have his ground style technique more dominating. The submission grappling is used to lock the opponent down to make him submit.

To go well with sparring, a mixed martial arts practitioner must be in good physical condition, good mind, good shape, and be in good health. It is also important for a fighter to know a variety of techniques to be able to become more flexible. It is an advantage on the fighter’s side if he has skills in many different disciplines and he knows how to counteract his opponents other strikes or techniques. These are just some of the many ingredients that make a great MMA fighter.

Go here to get more information on martial arts training and to see some amazing new unique martial arts supplies.


Aspiring mixed martial artists of all ages from all over the world are asking themselves right now… What is the best martial art for MMA? Since you are reading this right now I am going to assume that you are wondering the same thing. Perhaps you’ve had some martial arts experience growing up and are thinking about getting into MMA or perhaps you are completely new and are thinking about starting from scratch. Either way you need to know what the best martial art is so you can be sure you have what it takes to step into the cage sometime in the future.

I am sure if you asked 100 different martial artists what is the best martial art for MMA you would probably get 100 different answers. However, all you have to do is look at the sport of MMA to see what the best foundation to have for mixed martial arts is. One thing almost every top level UFC fighter, MMA fighter and cage fighter in general has in common both past and present is… Wrestling! Also known as Grappling.

Obviously being an excellent wrestler alone won’t win you a UFC championship but it does give you a distinct advantage over another MMA fighter without very good wrestling skills. In the earlier years of mixed martial arts fighting you could compete at a high level even if the only thing you really had going for you was superior wrestling skills. That is not true of almost every other martial art. Many people argue that wrestling is not actually even a martial art but whether that’s true or not, it doesn’t take away from the fact that wrestling will make you a better MMA cage fighter.

Even now with all the advancements in the sport of mixed martial arts, you still see a lot of former college wrestlers doing very well. And the fighters who don’t have a background in wrestling are working very hard at training to improve their grappling skills.

Most fights go to the ground and a good wrestler prevails in that situation pretty much every time over a fighter without wrestling skills. Even very popular and successful martial arts such as Jiu-jitsu, Judo, Sambo, Aikido, Hapkido, and others are all grappling/wrestling based.

So, if you are wondering, what is the best martial art for MMA fighting, I have to say the answer is definitely wrestling. And if you are an aspiring cage fighter then you better have some very good grappling skills, or acquire them!