How to build a body like a MMA fighter?

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Obtain a body like a Pro MMA Fighter: what do we need to work on

Excluding all the mental skills, building a physique like a professional MMA fighter requires a perfectly balanced type of preparation.

Note – This article has been asked by one of our Core Course practitioners on Patreon (see how to attend our home study classes here Learn Kung Fu online: a beginner-to-expert course).

In order, we have to build:

Speed – We need a reactive muscle memory (read The right way to develop muscle memory) that is able to execute the right clean / precise movements, skimmed from all the useless passages (incorrect trajectories, imbalances, muscle slowdowns, collateral vibrations, etc. but let’s also read Speed and quickness)
Resistance – It is inevitable that when we fight against an opponent (especially if he / she is at the same level as us), we will take a lot of strikes and it is useless to have a perfect physique if we are not able to take a certain amount of hits (read Martial arts conditioning: improve resistance)
Stamina – Few physical activities stress the body’s resistance to fatigue like fighting (a fighter who knows how to tire out his / her opponent can bridge huge gaps in strength and technique); having a sculpted (or very lean) physique does not automatically mean being able to fight for a long time (there are people with a seemingly perfect physique who collapse in less than a minute and fighters with a pot belly who even after 30 minutes are almost as fresh as if they had just started, read Martial arts, deep stamina development: how to)
Balance – As we keep repeating, what we call “Dynamic Equilibrium” (read The concept of Dynamic Equilibrium) is the most evident characteristic that distinguishes the beginner from the expert (it is in fact a skill that cannot be acquired quickly or through shortcuts, read Beginner VS expert: the first difference); those who know how to always stay in a functional position of balance are always able to impose effective defenses and powerful attacks (those who do not have the right balance, on the other hand, make weak attacks and are always at the mercy of the opponent’s action)
Strength – Last but not least, there is the development of strength which, contrary to what people think, is only useful against those who are at the same technical level as us (the typical situation of MMA combat sports); however, it makes sense to start focusing on muscular power only when we have worked well on all the other aspects of preparation for the fight (read The development order of power, speed & precision)

After the necessary premises, we will see an exercise plan.

A few necessary premises

Since we do not want to create false expectations, before continuing reading, it is important to understand that:

The body is only the body – Being able to build a powerful, resistant and reactive body is certainly an advantage, but it tends towards the superfluous if all the other (more important) martial prerequisites are missing (read Martial arts: why speed and power are not enough); alone, the simple physical preparation does not give enough combat capability; without the right technical and tactical preparation it is almost useless
This is not the best choice for self-defense – Even with a correct combat background and excluding everything we said about the most crucial aspects of self-defense (read Best martial arts for self-defense), we have to understand that this type of training is designed to achieve very high performance on a specific fixed date and not an intermediate constant one (read Self-defense workout: how & why is different); said this, it is clear that a Pro MMA fighter can face any typical street opponent without difficulty but such intensive preparation takes away space from all the other skills that a true self-defense expert must possess (read Self-defense: all the necessary skills and The 6 types of martial clash)
The preparation is very specific – What a good athletic trainer does for an MMA professional is to study a type of training aimed at enhancing the core characteristics of his / her game but above all to fill the gaps he / she may have in comparison to the specific opponent to face; this is to say that what we are going to explain serves as an introduction but the reality is that, at a high sporting level, one must think tactically about what the athlete really needs to be able to express a single perfect performance on a specific date (after which, normally, a necessary recovery period follows, caused by the extreme effort)
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A note by Master Kongling – Our intention is not to ruin the dreams of those who approach martial arts (fantasizing is the spark that made each of us start) but before embarking on a long, complex and wrong path we really need to take a bath of realism. We always repeat it but there is nothing more important to understand in our field: people become good at doing what they do, never at what they don’t do. If a person never fights it is impossible for them to become a good fighter and at the same time a good fighter is almost never a self-defense expert (because it does not only mean combat). The physique of an MMA professional alone is useless against a real combat athlete (let’s avoid getting massacred) and even in self-defense, it is not even useful to instill fear (read Self-defense: the only 2 ways to instill fear). If our goal is to get closer to fighting (sports or self-defense), the best thing to do is to learn to fight, before anything else (read How to learn to fight: all the steps), in all the other cases: continue to read.

A body like a MMA fighter: a structured training plan

1. A basic weekly schedule

A note by Master Kongling – MMA fighters are not bodybuilders. Their bodies are built for performance, explosive power, mobility and cardio endurance. Here’s a schedule where we include: compound lifts, explosive movements, cardiovascular conditioning (high-intensity intervals HIIT, aerobic endurance, flexibility and mobility drills (in addition to all of this, we added skills training).

Before starting it is crucial to read How to train without risks [MINI-GUIDE].

Day 1: push-pull strength and grappling skills

Warm-up:
- 5-10 minutes of light cardio (eg. jump rope)
- Dynamic stretches
- Joint mobility drills
Strength training:
- Bench press: 4×6
- Pull-ups: 4×8-10
- Military press: 3×8
- Weighted dips: 3×10
- Cable rows: 4×10
Skills training (optional):
- Grappling-focused drilling: takedown entries, escapes, and transitions (45-60 minutes)

Day 2: anaerobic conditioning and striking skills

Warm-up:
- Hip opener routine
- Shadowboxing with movement drills (10 minutes)
HIIT:
- 5 rounds of 3 minutes of intense work (eg. sprints, battle ropes, or bike), followed by 1-minute rest
- Rest 3-5 minutes between sets as needed
Skills training (optional):
- Striking-focused drills: pad work, heavy bag and partner drills emphasizing footwork, combinations and defense (45-60 minutes)
Cooldown:
- Stretching routine focused on hamstrings, quads, and shoulders

Day 3: leg power and wrestling techniques

Warm-up:
- Dynamic stretches
- Agility ladder drills
Strength training:
- Squats: 4×5
- Bulgarian split squats: 3×12 each leg
- Deadlifts: 4×5
- Calf raises: 4×20
Skills training (optional):
- Wrestling-focused drills: clinch work, sprawling and takedown chaining (45-60 minutes)

Day 4: explosive power and sparring

Warm-up:
- Dynamic stretches and mobility drills
- Light shadowboxing (5 minutes)
Power training:
- Olympic lifts (cleans or snatches): 4×3
- Box jumps: 3×15
- Medicine ball slams: 4×15
- Broad jumps: 3×10
Sparring (optional):
- Light to moderate sparring, focusing on integrating striking, clinch, and ground control (60 minutes).
- Alternate between controlled technical rounds and free-flow sparring

Day 5: recovery and light cardio

Warm-up:
- 5 minutes of light cardio
- 10-20 minutes of Yoga emphasizing flexibility and core stability
Cardio:
- 30-45 minutes of moderate-intensity running, swimming, or biking
Active recovery:
- Foam rolling
- Contrast showers or ice baths

Day 6: circuit training and skills integration

Warm-up:
- Dynamic stretches
- Shadowboxing with movement drills
Conditioning:
- Circuit training:
  - Burpees: 3×15
  - Kettlebell swings: 3×15
  - Sandbag carries: 3 rounds of 50 meters
Skills training (optional):
- Striking: pad work or heavy bag (20 minutes)
- Wrestling: drills and takedown sparring (20 minutes)
- Grappling: submissions and positional drilling (20 minutes)

Day 7: rest and / or active recovery

Active recovery options:
- Light Yoga or stretching session
- 20-30 minutes of walking or swimming
- Massage or foam rolling

2. Dial in nutrition

Macronutrient balance:
- Protein – 1.6–2.2g per kg of body weight daily to support muscle repair
- Carbs – Fuel high-energy workouts (focus on whole grains, fruits, and vegetables)
- Fats – Essential for recovery, let’s opt for healthy sources (like nuts, avocados and fish)
Hydration: let’s stay hydrated, fighters sweat a lot electrolytes are essential
Meal timing: eat small but frequently to maintain the right energy levels

Sample meal plan:

Breakfast: oats with protein powder, mixed berries and peanut butter
Lunch: grilled chicken, quinoa, steamed broccoli and olive oil drizzle
Dinner: salmon, sweet potato and spinach salad
Snacks: greek yogurt, nuts, or a smoothie with whey protein

3. Recovery and rest

Sleep: let’s aim for 7-9 hours to allow muscle repair and cognitive recovery
Active recovery: let’s opt for light activities (swimming, stretching) on rest days
Massage and myofascial release: foam rolling and sports massages help reduce soreness and improve mobility

4. Track progress and adjust

Let’s measure body composition (muscle mass and fat percentage) rather than just weight
Let’s adjust our plan every 4-6 weeks to avoid plateaus and keep challenging our structure

Final notes

A few conclusive thoughts:

If what we really want is just to build a body like a MMA fighter (eg. for a movie, we also have actors between our students), let’s stick to the plan by balancing training, nutrition and recovery (while embracing the mental focus of a fighter); the results will come but only with consistency and dedication
Body apart, building instead all the capabilities necessary for a real MMA Pro fighter is not easy at all and in most cases, it cannot be done just by following the classic group courses (read Group VS solo training: which is better?); the reason is that we are all different and despite partner-training is a fundamental part of a correct development, it requires being followed by an expert instructor (coach) that gives specific tips; behind a great athlete there is always a great coach who should always be given no less than 50% of the credit for his / her results
In conclusion, it is important to stress that the basic sportive schedule we described has nothing to do with 6 Dragons Kung Fu’s method (read 6 Dragons Kung Fu training sessions’ structure), skills development (read All the skills of 6 Dragons Kung Fu) or self-defense combat preparation (read Self-Defense: is it possible to always be ready to fight?); what we said is functional but when we do athletic preparation for MMA, we use totally different methodologies and always tailor-made for those who turn to our school
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In-depth video courses

Basic 6 Dragons Kung Fu exercises – The right practices to build real martial skills
Advanced speed and reflexes training – A speed development program for high combat reactivity
Martial arts weight loss: how to – A guided path for a safe and long-lasting weight loss
Self-defense basics: how to – A video course about our self-defense method
Basic free hand fighting techniques – The fundamental combat system of 6 Dragons Kung Fu
How to develop a good timing – Learn to manage the connection point between theory and tactics
Advanced combat tactics – Strategy, how to build an advanced-level game

In-depth articles

How to start practicing from scratch – The right starting point, if you are totally out of shape
Martial art and self-defense: what are the differences? – the difference that most people do not understand

Questions

Reply in the comments and share your experience:

Does it make more sense to have the body or fighting skills of an MMA fighter?

Author: Master Kongling

Founder of 6 Dragons Kung Fu.

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