If you’ve been hunting for a reliable way to measure and improve your MMA strength, you’re not alone. Many fighters and coaches struggle with generic or outdated routines that don’t offer much direction. The key is to test and track your progress using proven methods—not just guesswork. This article focuses on how to assess your upper and lower body strength, so you can design a more effective MMA training program.
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- How your body powers high-intensity efforts and why fighters gas out
- Endurance training (low vs. high intensity)
- Explosive strength and knockout force
- Workout structure for maximum fight-day performance
- Overtraining dangers and how to avoid plateaus
- Periodization tactics to peak at the right time
- Performance testing (Session 8 covers psychological testing, body composition, flexibility, strength, and more)
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Why Test Strength in MMA?
MMA combines striking, wrestling, and grappling, so you need solid upper and lower body strength to overpower opponents. This article walks you through two common tests—the bench press and squat—that can help you measure your strength safely and accurately. Before attempting either test, make sure you:
- Have a solid strength-training foundation
- Know proper technique for both lifts
- Use trained spotters for safety
When done correctly, these tests give you a clear snapshot of your maximal force output, so you can adjust your training plan for the best gains.
The Bench Press Test for Upper Body Strength
Bench press strength translates directly to pushing power in MMA. Here’s how to run a 3- or 5-repetition maximum (RM) test:
- Gather Your Equipment
- Bench press setup, including a barbell and weights
- Two spotters for added safety
- Safety clamps
- Data collection sheet
- Warm Up Thoroughly
- Do a 15-minute warm-up, combining general movements and light bench press reps.
- Rest for about one minute after your warm-up set.
- Estimate Your 3-5 RM Load
- Pick a weight that you think you can press for 3 or 5 clean reps.
- Focus on smooth, controlled movements.
- Perform the Lift
- Lie flat on the bench with your whole back in contact.
- Hands should be positioned evenly on the bar.
- Lower the bar to the chest in a controlled manner, then push straight up.
- Breathe continuously; avoid holding your breath.
- Once you can’t complete another rep safely, rack the bar.
- Record Your Results
- Note the exact weight and the number of clean reps you completed.
- Even if you aimed for 5 reps but got 4 (or 6), record it as is.
- Evaluate your form on a scale of 1 to 3, with 1 being beginner and 3 being excellent.
The Squat Test for Lower Body Strength
Strong legs and hips are crucial for takedowns, clinch work, and generating punching power from the ground up. Similar to the bench press test, you can do a 3- or 5-RM squat test:
- Equipment & Spotters
- Standard squat rack
- Barbell, weights, and safety clamps
- Three spotters (one behind, one on each side)
- Data collection sheet
- Warm Up Properly
- Perform a 15-minute general warm-up, then a set of light squats (5-10 reps).
- Rest for about one minute before your test.
- Choose Your Target Load
- Estimate a weight you can manage for 3 or 5 reps with solid form.
- Perform the Lift
- Stand under the bar and position it across your shoulders.
- Keep a neutral spine, with core engaged.
- Squat to full depth (hips parallel to knees) unless you’ve agreed on half-squats.
- Breathe normally and drive through your heels to stand.
- Rack the bar when you can’t safely complete another rep.
- Record and Rate
- Document how many reps you managed and your technique on a 1-to-3 scale.
- If the spotter has to intervene, that rep doesn’t count.
Putting Your Results to Work
These tests help you see where your strengths lie—and where you might be lagging. By logging your squat and bench press numbers over time, you can:
- Track steady progress and ensure you’re getting stronger
- Pinpoint weaknesses to address in your program
- Compare upper vs. lower body development
- Adjust load, volume, and rest intervals based on actual performance
Keep all your test results and training data in one place. You can download The MMA Training Bible’s data collection book to track these and other tests more efficiently.
Beyond Strength: The Full MMA Training Spectrum
Strength testing is just one piece of the puzzle. To excel in MMA, you also need:
- Cardio fitness for extended rounds
- Explosive power for strikes and takedowns
- Flexibility and mobility to avoid injury
- Psychological resilience to handle fight pressures
Dr. Jason Gillis’s The Science of MMA covers every aspect of modern training, offering a blueprint based on the latest research. You’ll discover:
- How to keep energy levels high and avoid “gassing out”
- The right balance between low- and high-intensity endurance work
- Techniques for powerful, knockout-ready movements
- Strategies to protect against overtraining and plateaus
- Periodization and testing protocols to peak at the right moments
These comprehensive modules let you create a well-rounded MMA training plan without the guesswork.
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Conclusion: Don’t Leave Your Strength to Chance
Testing your bench press and squat gives you clear data about where you stand—and how to move forward. Relying on random tips or routines might lead to slow progress or even injuries. With a structured approach, you can pinpoint weaknesses, track improvements, and integrate those insights into a training plan that keeps you fight-ready.
If you want a more advanced, science-based system to optimize every aspect of your MMA performance, consider enrolling in Dr. Gillis’s course. Gain the knowledge and tools you need to avoid generic advice, reduce injuries, and build unstoppable strength.
Enroll Now to Unlock Your Full MMA Potential
Next time, we’ll explore ways to assess muscular endurance—so stay tuned, and keep tracking your strength gains.