The ULTIMATE MMA Weight Training Guide (Fighter Workout Plan)

Get my workouts to look and perform like a UFC Champion HERE: riostwinsfitness.mykajabi.com...
If you're looking to improve your MMA strength and conditioning, then you need to start weight training. This weight training guide for MMA athletes will show you how to train for optimal MMA results.
Weight training is one of the most effective ways to improve your MMA conditioning. In this training guide, we'll teach you the basics of weight training for MMA athletes, including how to design a effective training program, how to adjust your training routine and how to improve your MMA results. Click the link to learn more about the benefits of weight training for MMA athletes and start training like a fighter today!

[@Coach_MarioRios]

Get my workouts to look and perform like a UFC Champion HERE: riostwinsfitness.mykajabi.com/ultimate-rios-subscription

[@vico4386]

Striking: core, legs, shoulders Wrestling: legs, core, back, forearms Grappling: core, glutes, back, biceps, forearms Bonus: neck This is from my experience of doing kickboxing, wrestling, bjj and mma

[@grappling.enthusiast]

Grappling back is mad true, the pull you need is more than any other sport

[@vico4386]

@DatingMatis156 very true, also for kimura defense

[@grappling.enthusiast]

@DatingMatis156 pretty much everything for grappling, its like the ultimate expression of the Human Body.

[@S.O.A_Zero]

For striking I'd say even traps and triceps. Traps get tired very easily, so training them is super important. Triceps because they give you that little push to make your shots sound like gun shots

[@davidvjdj5317]

Having a strong neck will maybe save your life in wrestling and grappling

[@Ricky-oi9nt]

7:40 how to get a strong core 7:43 the lifts to be a better fighter 9:20 how to get a better cardio 2:05/2:15 why athletic bodybuilding benefits you in power and fights 3:27 bodybuilding hurts you in a fight and how it hurts you

[@x_god4780]

Thanks

[@Bluemann023]

these powerlifts hurt my back

[@saucyyboy9458]

@@Bluemann023lower weight. Quality over quantity, always

[@Bufallobill]

Bro yapped for 11 minutes and gave no actual workouts 😭😭😭

[@anupamaheer4576]

Thank u, imma head out

[@LukeHartMMA]

Fr bro said I’m to strong to takedown

[@niranjannilajanavar5362]

Thanks bro

[@ezie.nigz.ph69]

This guy changed my training goals, now my basketball performance has improved. Currently, I am also learning boxing.

[@ABeastGaming]

You're really motivating me to work out more. And not as a body builder but as an athlete. Nice video bro

[@muhammadimanda6978]

Thanks for all your tips coach, after I tried your style of workout I have become more stable. I usually cant even stand on one leg without falling over😂 After focusing on compound movements and learning to control my core during isolation movements, I started to see improvements in my stability.

[@athousandmindz]

running is always important for a fighter. Not only to last longer but to also being able to absorb more body punches before your legs give out. And its good for the heart and a lot of other stuff as well

[@h3lli123]

people in the shorts format keep blasting you and people who watch your actual videos praise you, summs up the state of chronical shorts watchers on youtube

[@samyork7650]

Well his shorts are usually shitting on well liked ppl in provocative ways

[@jahir541]

The thing is not everyone who sees his shorts actually watches him he might just pop up to a random person

[@EveningGoDs]

The most trained pitbull can never take on a grey wolf ~ Cape Buffalo

[@someguy-vd7dc]

@@samyork7650yes but he speaks the truth. people don’t like to listen to the truth as accepting it makes life harder

[@jeffreybonanno8982]

"Summs" & "Chronical" kinda >SUMS< up the >CHRONICLE< the lack of importance opinions, and speaks volumes about your judgemental and negative attitude toward those with shorter attention spans, and you stated your paradoxical point pretty pitifully in your powerfully telling additions to the comment thread, i.e. "These people hate you for no reason...it'd probably because they're too stupid or lack the focus it takes to watch a couple minutes of unentertaining, argumentative B.S. about how strength training for "athleticism" is better than for "bodybuilding", when competing in an athletic bout, where two men have mutually agreed to regulated, legally contracted , promotinally sanctioned, professionally refereed violence.. well, no shit Sherlock, and what brilliant deduction Watson!!!😅😂😂😂😅😅

[@RealBallers_]

I’m 13 thinking of learning Muay Thai to learn self defense. This video is gold.

[@christianc6873]

I really respect this guy, has actual high level education in the fields he talks about. Isn't afraid to go after these big name guys who just regurgitate the same old stuff thats often incorrect, gets straight to the point. These guys hating on you will come around soon bro 💯

[@TOrganic]

Thanks for your knowledge Mario. You really giving us real knowledge on health, and fitness.

[@Coach_MarioRios]

That’s the whole goal 🫡 thanks for your support

[@krafty9067]

​@@Coach_MarioRiosYour such a stupid spick bro. Sparring isn't fighting, your not a fighter. Show us 1 of your bouts, Show us a video of you actually winning a real fight... You can't?

[@LilGolGuppa]

@@Coach_MarioRios I’m a martial artist do karate I’m doing compounds at the moment that cover the stricken g muscles is this good

[@MIDO-vl2bx]

thanks man for the tips You inspired me now to study more for my finals and going to the gym as you said at least for two months then I'll come back to the sport I left 3 years ago kickboxing

[@strnd446]

Great video as always. Been seeing great results thanks to you and your videos.

[@deaglehawkings2543]

Great video, I've been trying to get into Kickboxing and back into Jujitsu for a while now and I'm glad this video gave me that extra bit of knowledge to remember, maybe if this all goes well then a potential UFC career could be a thing for me but hey who knows.

[@Mark-jv3sb]

Persue it. Best of lucks to you.

[@mariomirquis9393]

God loves you he sent his one and only son and if we walk in the path Jesus walked in we will enter the kingdom of Heaven.

[@BrownSillyCat]

​@@mariomirquis9393W

[@madsrillaert6215]

Your a blessing for athletes that want to improve with lifting🙏

[@Coach_MarioRios]

That’s the goal and what my channel is about 👍🏼

[@khurramshadab5102]

Coach Mario is the best thing happened in Fitness industry in this decade, Love you Mario 😊

[@youssefyt1364]

People really need to appreciate this man's work👏

[@satti238]

Great video, I would love to see more of this kind of videos where you focus on a specific sport (mainly martial arts)

[@Coach_MarioRios]

Yeah, since I do mma myself and a big part of my audience does as well it makes sense

[@Imneithergokunorvegeta]

Can’t say how much I appreciate this video. Thank you brother

[@justdetro2856]

Hey Mario, thanks for making this video. I train MMA and although I’m training 4-6 times a week and I’m improving my technique a lot, and I’m very fast, I’m not very strong/powerful and I really need to work on that. I do pushups and pull ups, but that isn’t really enough, so I hope to gain access to a gym soon so I can start lifting weights.

[@masterofalltrades_]

I do the opposite, and I want to train martial arts. Lifting 3 days and mma/muay thai 3 days.

[@zyxx5864]

W bro

[@lotus6314]

I got a gym membership but if you wanna work on arms my top is to literally just buy a pair of dumbbells and learn multiple workouts with them cuz I’m able to kill my arms with just dumbbells sometimes.

[@OspreyMotivation]

This is the video I’ve been looking for. Thank you g🤝

[@WyteChinpira]

When I watch your content I learn new things. Thanks bro!

[@willnyathi9560]

Thank you so much for the message, I'm looking forward in to incorporating them into my fitness 🙏🙏🙏

[@SpencerCreskey]

This is really helpful, thanks Mario

[@mk-rp2tf]

This has been so help keep up the content

[@leogjolaj7394]

Needed this brotha, love the content 🙏

[@Coach_MarioRios]

Thanks bro. Glad you got value from the video 🫡

[@shwheat6315]

MMA is a tough sport . MMA is life, every obstacle is a new technique in mma, dealing with being gaslighted and dealing with toxic people or people that hate you is a challenge just like mma. And also having mental strength is another part of mma. Glad I discover mma in July 2010

[@UltraToasty]

why people hate you for no reason

[@adhamelzeny3374]

I've been playing judo for almost 8 year and 3 year have i have been competitive and just recently join a gym. That video is just what i needed. Thanks Mairo❤.

[@alexandruapolozan9723]

Your content is amazing and changed my life for ever

[@Coach_MarioRios]

I’m so glad bro. That’s the goal of my content 🫡

[@xing3626]

I've been watching you for so long and I'll be so real I sub to u on every acc (like my parents siblings etc) and im so thankful to you for helping me on my journey to become the mma GOAT so thank you so much brother

[@Dave38047]

dude i love your videos you the g bro keep up

[@poopypoopoopoopmanpooooo1139]

Dude as an aspiring fighter this is gold, would definitely love a vid on plyometrics!

[@Coach_MarioRios]

Expect that in the future

[@kingworldadventures]

@@Coach_MarioRiosfacts make a a vert jump/ speed plan

[@516amir5]

Needed this video bro, as I found myself in the middle of trying to bulk but still doing martial arts as well.

[@majestik7107]

Another Mario W. Watching this in between sets.

[@Coach_MarioRios]

Haha I love that 😂

[@ervinskotnik7267]

Thanks for the knowledge!

[@brock6250]

I have a kickboxing tournament in a few months and didn’t know how to switch my training thanks bro

[@blankspotjojo_2265]

Amazing advice bro giving out free game, I have a better understanding on how to maintain consistency and build athletic performance

[@ranuccitooballsy]

Bro doesn’t miss. This is my motivation man❤

[@handbanana4899]

As someone with no interest in aesthetic bodybuilding but who wants to train like a UFC champion, this was very interesting!

[@Jac0bspeaks]

Daymn theres more to this guy than the shorts bro got knowledge!

[@deepxo]

great editing!

[@riptide9126]

Awesome video from the GOAT Mario Rios

[@user-cb1mp3tj5k]

yo please keep going I love your vids I only listen to your advice thank you so much and also please do more MMA focused vids

[@sobaentertainment6580]

great stuff great content

[@asad.saad.0]

Wow, I didn't agree with you at first and I was like who does this guy think he is, but now after watching some of your videos as a wrestler I agree with most of the things you say and I'm incorporating them into my training. The things you say are actually scientifically backed and you make sense (from an athletic standpoint).

[@joeltaylorthethird5443]

yes same hes an asshole but when he speaks on things like this hes right.

[@HilalFatih-mf5pq]

The blend of street cricket flair and professional ambition in the video is just the push we needed. Let’s do this! 🚀🏏

[@ianwall8008]

Dope video brotha🤙

[@jajan1mation]

This guy is a real bro he says facts he doesn't miss

[@M_R.b]

I realized my mistake very early , and you are right i suggest plyometrics , sprint and jumping rope , not to forget functional strenght training , lunges and quarter squats help maximize your sprint speed , jumping plyometrics helps the vert many things can be done

[@M_R.b]

Also stick to eating a lot of protein and less carb to not gain useless muscle mass

[@kaushikvasudevan2088]

Needed this chad thanks 🙏

[@Coach_MarioRios]

Of course my man

[@ZackColeiro]

Perfect wanted this for a long time

[@Coach_MarioRios]

That’s why I made it 🫡

[@DilanoFX]

Thanks for the sauce man! I switched my training up to standing exercises and way more compound. Doing kickboxing so f*ck being massive

[@nbaeditz9162]

My favorite KZbinr by far ❤

[@ronaldjarvis1961]

Built for this ❤thanks for free tips great humans ❤

[@taleseylad1249]

It's a good day when Mario uploads. . . Keep at it

[@Coach_MarioRios]

Will do my man 🫡

[@politelyright1]

great video again

[@VolkanUmit]

Loved every bit of the video; it’s not just cool, it’s inspiring! Ready to take on IPL 2024 with 4rabit! 🌟📣

[@user-ok3zt5hj9i]

Thank you sir awesome video 😉

[@CardboardTriangle2]

I gas out before most of my class during sparring/drills that cardio routine would be great

[@ihsanArif-zk5jy]

The video totally got me. Signed up already because who wouldn’t want to be part of this amazing cricket culture? 📝✅

[@eviljigglypuff2329]

Great content

[@Canvas58027]

6:45 core and legs 7:30 core for compound 8:15 bicep and tricep since tricep does a lot

[@jakelewis676]

Great video need more

[@jacksonbalog8283]

Thank You Mario! I want to join so badly

[@user-wr9ix5eh7j]

The Farmers Walk with high knees is also a very nice exercise for core and stabilizing muscels for Fighters 💪

[@selimaboshelbaya]

I'm 14 and been training mma for 6 years while also being involved in tae kwon do and kickboxing for around 2 years, while also doing bodybuilding for 2 years. I'm 57 kgs at 10 percent body fat and I'm currently prepping for a tae kwon do tournament in 2 months and I'd really like some tips on weight cutting, plyos, and a lifting routine. I'm extremely open to the idea of athletic bodybuilding, my main goal is to be the best fighter i can possibly be. Do u think u could make some videos about top tips for plyos and fighters in general?

[@cookies565]

u might have beef with everyone but ur content is damn good

[@Coach_MarioRios]

Thanks a lot bro 🙏🏼 my content is based on facts. But I’m not in this industry to be friends with bodybuilders 😅

[@NATURALBEEKEEPERSCOLLECTIVE]

I think the ultimate for looks strength and speed is half way between the body builder and athletic look. Some top fighters you would not want to mess with in the ring have that look. Some of the strongest people in the world also have that half way look. You are sapot on when you say "when you build correctly! You are on the right path for sure.

[@Geck_Gxng]

Great vid

[@tayhotty420]

No Cap this the exact reason why I wanted to start working out

[@PREPARE-WORLD]

Your a legend bro. Every Weight training vid i see is based off bodybuilding and for meat heads.

[@leonidas49]

You are the Man, you are literally the best fitness influencer. ❤❤❤

[@Coach_MarioRios]

That’s the goal! Thanks for your support bro

[@megaverga69]

ive been wanting to get in shape and i think doing this will help me overall

[@user-uv6qu7yj8y]

Thank you so much for helping me understand the difference between bodybuilding and athletic bodybuilding. I thought it was all the same and as a wrestler who wants to start training MMA this was a huge help.

[@koalaslibary6359]

Best fitness channel

[@panaronrl9603]

You should do this for other sports this video is amazing

[@saleh235]

tysm i really appreciate what youre doing i was lost and didnt know what to do since im skinny and barely have any muscle mass , i want to build muscle to be stronger and faster not to look like a monster , again tysm for this

[@devinismynam6522]

mario thank you so much bro I don't know if you remember but I came into your personal coaching asking about doing combat sports and training. Thank you for this g

[@Coach_MarioRios]

You are so welcome bro 🫡

[@AlpharionPetProducts]

Finally what i need

[@Coach_MarioRios]

This video was very in demand

[@AlpharionPetProducts]

yeah

[@Not_Livid]

Defo make a cardio vid for mma/boxer guys. Would be very helpful Mario 👍

[@Eruptor1000]

Man is on a mission

[@SantaFeMMA]

Mario you gotta make a short explaining how to work youre muscles for keeping you leg extended. The longer you can hold a kind in one position the more control you have over it.

[@pouriajafarikia65]

Great video as always! Do you think you could make a video about how to build muscle for rugby/football players?

[@tonivukoja6724]

You are carrying fitness industry. Great work

[@technojunger5328]

Bro this Video inspired me to lift. Was always schreibt to gain weight.

[@Fedon096]

You mean’t scared?

[@technojunger5328]

@@Fedon096 yes

[@MuratSercin-ki4nr]

Seeing the winner in that promo, that's got to be one of us. Let’s aim for that happiness and that BMW! 🥳🚗

[@user-uj9lv4fv8t]

your videos and advice are very good, I really like your quick and to-the-point style currently trying to cut down to 70kg (was around ~95kg last august, 75kg now) but wanted to ask you if training heavy in the 3-6 rep range is better than the 6-8 rep range with a lighter weight

[@Quasi]

Mario, can you make a video or talk on how to use leg weightlifting exercises to increase bone strength (mainly the shin). I have not seen any big channel talk about and since yours is about fighting as well, I think it would be a really helpful topic to touch on.

[@angelrios6735]

Awesome vid hermano ! 😂

[@ElectricRevz]

PLEASE make a power and cardio workout for us to have. I need it for my boxing career.

[@se0ngju]

that clip of bron deadlifting was mad bruv 💀

[@Kaizen671]

Any suggestions for people who also train martial arts but want to build muscle? I normally train Muay Thai & Jiujitsu 2-3x per week each. A sample week would be: Monday: Muay Thai + Jiujitsu Tuesday: Muay Thai + Jiujitsu Wednesday: Workout (Full-Body Moderate) Thursday: Muay Thai or Jiujitsu Friday: Muay Thai or Jiujitsu Saturday: Workout (Full-Body Intense) Sunday: Rest The above schedule has been towards the top-end for long-term sustainability for me in terms of recovery and time-commitment. Open to suggestions on improving this split/program

[@Yuval.]

Thanks Rios , I would like seeing you do a video about cardio

[@pluhpluh42]

He ain't lying- I will show up at your door.

[@hellohello7359]

Great video bro. Could you do one for boxers?

[@An-Ole-Blue-EX-promo-Tm]

Just found you brother! Needed to know about athletic bodybuilding 👌Been working out 12 months now and doing callisthenics and normal working out! But I've did tae kwon do as kid but gave it up but also Done kickboxing and other stuff but not doing that now!

[@Joel_gym]

A video on cardio routine for mma would be sick!

[@grzegorzkaczmarek8513]

Keep in mind, the Five stars are based on my needs for this item kzbin.infoUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.

[@johnrockefeller6893]

This is why Leon Edwards is the most aesthetic man in the world