How Women in the UFC Stay in Shape and Prepare for Fights

Getting in shape and staying fit is a challenge, but when your profession involves building muscle, cutting weight, and taking a beating – it is especially gruelling. However, the women in the UFC are masters at training their bodies to deal with all these challenges – through a combination of exercise routines, diet, and recovery.  

Here are some ways you can get in shape like some of the women in the UFC. 

Jumping Exercises

Former UFC Paige VanZant uses a mixture of jumping exercises to improve her explosive strength, agility, and stamina. Paige VanZant using box jumps to strengthen her legs. More muscular legs can help the entire body, allowing fighters like Paige VanZant to have more power in their punches. 

Paige VanZant also likes jump rope exercises to warm up her arms and legs, as well as improving her stamina. Jumping rope is a cheap and easy workout to do at home – if you have the space. If you do not have room in your house to jump rope, you can do a combination of jumping jacks to get a similar result.

Heavy Bag Training Followed by an Ab Workout 

Although she no longer fights in the UFC, Rhonda Rousey’s success during her tenure makes her one of the most iconic fighters – male or female – ever. Rousey trained in many different ways to maximize her strength, stamina, and skills. You can mirror her by focusing a workout day on the heavy bag followed by an ab workout. 

Heavy bags are great for mixing cardio and muscle endurance. Go at the heavy bag in intervals of two to five minutes and mix in punches and kicks to maximize results. The heavy bag workout focuses on arms, legs, and back – meaning a high-intensity ab workout the perfect way to end.

The Squat Roundhouse Kick

This workout is one of the favorites of former Holly Holm. This workout involves performing a standard squat (with no additional weight) followed by a roundhouse kick when you reach the top. Make sure you alternate legs as you go and take 60 seconds between sets to maximize results.  

Work the Neck

The neck is not a muscle most people workout, but if you are a UFC fight or a wrestler, it is imperative you have a strong neck. When on the ground, having a strong neck is vital for defense. Wrestlers and UFC fighters train their necks to the point they can support their own body weight plus their opponent’s weight. 

One of the best training techniques for strengthening the neck is the bridge. Instead of lying flat on your back and raising up your pelvis, arch your back up and support your weight with the top of your head and feet. Once in this position, you slowly rock your head back and forth.

Metabolic Tests

When fighters join the UFC, many undergo a metabolic test to help craft custom diets and meal plans. For example, when Maycee Barber signed in 2018, she underwent a test which resulted in her cutting out dairy and soy and focusing on meals around high protein foods, healthy fats, and vegetables rich in fibre. 

While metabolic tests cost money – between $50 and $100 at most places –  there are a few general rules of thumbs you can follow without spending the money. These rules include making at least half of every meal fruits and vegetables, limiting processed foods high in sodium, and cutting down on sugar.

Get Your Sleep Every Night

While ice baths, protein, and massages can help you feel better – everyone agrees a full night’s rest is as important if not more important than anything else. Sleeping 7.5 to 8.5 hours every night helps your body recover, both physically and mentally. Also, make sure to plan rest time between workouts – especially when you start working out. People who overwork their bodies or have a very busy schedule may burn themselves when they begin working out.