Strength and conditioning for MMA is a difficult business, since the needs of an MMA fighter are incredibly varied and dynamic.
I’m all for barbells and dumbbells to improve strength and add mass, but do they really offer the best option for mixed martial artists?
MMA is a tough sport. This is undeniable.
It’s clear to see that these athletes require incredible levels of strength, lightning speed and reaction times. This, coupled with the technical and physical demands of the martial arts, like wrestling and Muay Thai.
Can traditional gym equipment really cover this?
Enter the Sandbag
Sandbag training doesn’t get much respect in the fitness world, and this is a real shame. The main reason for this is simple: because it’s tough.
Lifting a loaded sandbag is not an easy task. You will struggle, and you will have to dig deep rep after rep, on every single lift.
The load in the sandbag will, inevitably, be lighter than what you would have on the barbell, and this is something most gym-goers just can’t deal with.
This weight in the sandbag is, however, a greater representation of how “real world” strong you actually are, and at the end of the day, which is what matters.
What makes the Sandbag great for MMA?
1. Sandbags Are just Plain Awkward: With a sandbag, the shape is unusual and the centre of mass is off. The weight is always shifting and you will have to make constant adjustments as you fight to hold onto it.
There is simply no way you can get into the “groove” of an exercise. Meaning each rep will be different and always an upward struggle. Training with a loaded sandbag really is the closest thing to training with an actual opponent (at least one that doesn’t hit back anyway).
2. Get Real World Grip Strength: Through training with a sandbag you will develop incredible real world grip strength.
Every single BJJ player, wrestler and grappler understands the benefits of having a powerful grip, since this is something they specifically take the time to train for. This is valuable time taken away from drilling and on the mats, and training with a sandbag will develop your grip in a more natural way.
Traditional grip training utilizes a closed hand style grip, with your hand completely wrapped around a bar, a dumbbell or a kettlebell handle. A closed grip is, however, a rare commodity in the MMA world because it extends no further than wrist control.
The grip most commonly used in MMA is an open hand type grip. This type of grip is used in things like controlling an opponents head, gripping your own forearm in a clinch or takedown and locking up your own bicep in a rear naked choke. Throughout fighting, your hand is far from fully closed and is forced to grip while in a more open position.
This is something that comes naturally with every lift of the sandbag since there are no handles and no bars to hold onto you are forced to grip the bag with the most related grip for MMA.
3. Train More MMA Specific Exercises: Sandbag training is versatile. Using a sandbag allows for not only conventional gym exercises, but also more chaotic MMA specific exercises as well.
You can still squat, deadlift and press a loaded sandbag, but you can also use movements like shouldering and bear hugs, which are not replicable with traditional gym equipment.
Never in an MMA fight will you squat your opponent directly down and back up. Likewise, you will never find yourself deadlifting your opponent up from the floor.
This is not to say these exercises are useless for MMA, quite the opposite: I frequently use them with the MMA guys I train, when looking to build strength or add mass. They just don’t have that sport specific nature that replicates the needs of MMA like a sandbag exercise does.
4. Boost Your Core Strength: Training with a sandbag will develop amazing core strength. After a couple of lifts with a sandbag you’ll soon be made aware of previously un-worked muscles across your body. It’s these muscles that are used during mixed martial arts.
The core is required during every lift to stabilize the bag since it’s these deep core muscles that will constantly have to make adjustments as you fight with the shifting mass. The nature of the sandbag will force you stabilize in all planes of motion.
5. Sandbags Are Incredibly Cheap And Durable: 200lbs of sand will cost next to nothing, especially when compared to buying weight plates, and when loaded with smaller individually wrapped sandbags inside, can take a beating.
If an exercise gets too tough and your grip gives out, just drop the bag. No harm, no loud noise, no rolling or bouncing weights. This means you can put in 110% without fear or having to lower the weight safely under control.
Strength and Conditioning for MMA
Below, you have 3 workouts designed specifically for MMA strength and conditioning, which utilize a sandbag.
Workout 1: Brute Force Power
Use a sandbag that is the heaviest weight you can handle. Work up to using a sandbag that matches your own bodyweight.
1. Sandbag Zercher Squat 5x5
-In a Zercher squat, the sandbag is held in the crooks of your elbows and it is pulled into your chest. This position mimics that of having double underhooks on an opponent.
Points to remember
- Squat down to a minimum of parallel. This is pretty easy to keep consistent if you squat until your elbows touch your thighs.
- Keep your back as straight as possible and brace your core throughout.
- Lower into a squat under control and explode up from the bottom.
2. Sandbag Shouldering 5x3 Each Shoulder
-The sandbag begins on the ground between your feet.
-Deadlift the weight off the floor and bear-hug your arms tight around the bag.
-In a powerful motion clean the weight up to your shoulder.
Points to remember
- This movement is a very powerful one. It should be performed as fluidly as possible throughout.
- Keep your back straight and core braced throughout.
- The mechanics of the exercise are similar to that of a power clean, but the nature of the exercise makes it less technically demanding.
3. Clean and Push Press 5x3
-Clean the weight up to chest height.
-Take control of the bag and get your hands on the underside of it, with a stable grip.
-Drop into a very shallow squat and push press the weight overhead to a full lock out.
-Under control, return the sandbag to your chest and repeat for the designated reps.
Points to remember
- Grip the bag tightly throughout.
- Arms should go to full lock out on every rep.
- Be sure to brace the core tight throughout.
- Don’t round your spine. Keep it straight and neutral during the movements.
- If you need to, drop the weight safely to the side. Remember a sandbag can take a beating.
Workout 2: Fight Conditioning
Use a sandbag that is the heaviest weight you can handle. Work up to using a sandbag that matches your own bodyweight.
Mark out an area that is 40 yards in length. This can be in the gym, outside on the grass, football field, wherever.
Perform 5 rounds of the following medley and rest minimally between each.
1A. Overhead Carry
-Clean and press the weight overhead. Remaining in this locked out position, walk the 40 yard distance, turn and walk back. Without letting the sandbag touch the ground, immediately go into the next carry.
1B. Zercher Carry
-Holding the sandbag tightly in the crooks of your elbows, walk it to the end of the 40 yards and back to the start. Keep the position tight and the weight held into your chest. Again, without letting the sandbag touch the ground immediately go into your next carry.
1C. Left Shoulder Carry
-Clean the weight so it is over your left shoulder and walk the 40 yards and back to the start. Without letting the sandbag touch the ground (see the pattern here), press the sandbag and move it over to your right shoulder.
1D. Right Shoulder Carry
-With the weight across your right shoulder, for the final time, walk the 40 yards and back and then finally let the weight down.
Points to remember
- Keep tight control of the sandbag throughout.
- Keep your spine straight and neutral, bracing the core during every walk.
- Keep the strides natural, not over extending with any steps.
Medleys are very under utilized and offer a type of training that is amazing for MMA athletes. This type of training requires short bursts of all out power, mixed with muscular and strength endurance. Exactly the demands placed on MMA athletes.
Workout 3: Ground Fighter Conditioning
Use a sandbag that is the heaviest weight you can handle. Work up to using a sandbag that matches your own bodyweight.
Perform the following exercises as part of a circuit. Each exercise lasts 30 seconds and requires you to go flat out, leaving nothing left in the gas tank.
1A. Sandbag ½ Get-up
-Lie flat on the ground with the sandbag over your left shoulder.
-Explosively sit-up placing your right hand behind you. Simultaneously, bring your left heel in close to your butt, with your foot flat on the ground.
-Pressing into the ground with your right hand and left foot, raise your hips and bring your right leg underneath yourself. Place your right knee directly below your right hip.
-Sit-up tall, so you are in a kneeling position on the ground that looks similar to the bottom position of a lunge.
-Return through the steps until you are back flat on the ground.
-Repeat the motion with the weight on your right shoulder, ensuring you switch around the movements.
Points to remember
- Keep a tight hold of the sandbag throughout the movement.
- Keep the core braced at all times when moving the sandbag.
1B. Floor Press
-Lie flat on your back with the bag positioned across your chest. Grip the bag tightly and using your chest, shoulders and triceps, press the bag directly up, until your arms are straight. This is a grappler specific sandbag version of the traditional bench press.
Points to remember
- Grip the bag tightly throughout.
- Arms must go to a full lock out on every rep.
- To make this even more grappler specific, as you perform the press, shrimp out from under the bag, and drop it to the side. Set up and repeat, ensuring you work both sides evenly.
1C. Guard Sit-up
-Lie flat on your back with the sandbag positioned between your legs. Have your ankles crossed mimicking the guard position.
-Perform explosive sit-ups, and get your chest to the bag on every rep.
Points to remember
- Throughout the movement, keep tight control of the bag using your legs. You want to keep an active squeeze on the bag, as if you were controlling an opponent in your guard.
- To add a twist to the movement, as you sit up, imagine you are locking on a Kimura from guard. This adds a slight rotational element to the movement also.
1D. Isometric Bear-Hug Hold
-Stand tall holding the sandbag bear-hug style.
Points to remember
- Actively squeeze the bag as you hold it. This drill is designed to build up muscular endurance across your arms and body. This is the kind of endurance needed to finish takedowns and submissions.
- Remain standing tall, with a straight spine, core braced throughout the entire 30 seconds.
- This will be as tough mentally on you as it will be on your grip, arms and core. Dig deep. It’s this kind of training that will get you better and tougher for MMA.
To Summarize
Are sandbags the key to you becoming the next GSP? Probably not, what they are, however, is another facet of your MMA training that can take you to the next level.
Like any resistance training, whether its barbells or bodyweight, sandbags will greatly improve your strength and conditioning. Where sandbags truly shine however, is the cross-over they have to MMA. Any strength and conditioning you are doing for your sport you need to make sure it truly matches the demands of the sport.
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