Whether you're performing bicep curls or machine bench presses to supplement your MMA training, you may not be spending your time wisely. Discussing machine exercises compared to free weights, the American Council on Exercise cites several issues with the isolated patterns of movement associated with machines, including a lack of focus on stabilizing muscles. Fitness expert Scott Iardella warns against training in isolated patterns of movement since it is unnatural for your musculoskeletal system and does not improve functional capacity.
Time is of the essence in MMA training. You need to spend your time on developing your body in functional ways to increase your speed and strength for sport-specific movements. Isolation exercises can be used when recouping from training injuries or to shore up weak or underdeveloped muscles. A 2004 study on MMA injuries conducted by Montana Tech suggested that MMA fighters should spend more time isolating their neck with strengthening exercises to reduce their risk of injury.
The bulk of your MMA training is going to be spent doing partner drills, but strength and conditioning plays a huge role in preparing you for the rigors of practice and competition. Compound exercises such as weighted lunges, squats, pullups, deadlifts and clean and jerks are explosive resistance movements that teach your musculoskeletal system to function as a cohesive unit.
A quick look at the best fighters in MMA will show you that there is no right or wrong answer for training methods: Fighters are as physically diverse as the styles they use. Isolation exercises can be useful in certain situations, but as a general rule, MMA athletes should be explosive, powerful and coordinated. Do strength workouts two or three times per week. Spend the bulk of your time worrying about improving your fighting techniques; getting in top condition comes second.
