Combat sports such as boxing, mixed martial arts and Muay Thai require not only an understanding of the strategy of the sport, but a strong physique as well. Because of this, weightlifting can help you improve your performance by increasing your muscular strength and endurance. Before beginning any weightlifting program, you should consult a medical professional. Always lift with proper supervision.
Warming Up
Warming up is an essential part of any workout. As the American Council on Exercise explains, a warm up can help you avoid injuries and prevent premature fatigue. One effective activity for combat sports workouts is jumping rope. According to boxing trainer Ross Enamait, jumping rope is a staple of many boxers' routines and can help improve your coordination, endurance, agility and footwork.
Lower Body Training
Building lower body strength is important for combat sports, as it allows you to stay on your feet when hit, and in certain sports, can help you deliver powerful kicks. According to MMA Training Workouts Online, a common mistake in combat sports training is neglecting unilateral, or one-leg exercises. For this reason, you may wish to include lunges, barbell step-ups and single-leg squats into your combat sport weightlifting routine.
Upper Body Training
Upper body strength is vital for delivering blows and grappling, in combat sports that allow such contact. According to fitness expert Dr. Fred Hatfield, exercises for your shoulders, triceps, biceps and back should be performed to improve your combat abilities. Dr. Hatfield suggests rows, dumbbell raises, bench presses and pushdowns as good exercises for combat athletes.
Core Training
As fitness expert David Robson explains, fighters generate power from the core, or your hips, waist and lower back. In addition, Robson notes that core strength can improve your stability and protect your vital organs during fights. To strengthen you core, Robson recommends using exercises such as the lying leg raise, weighted side bend, and good morning.
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