UFC 360 three weight room moves that pay off inside the Octagon." /> Chris Weidman: Weights with Purpose | UFC ® - News

Chris Weidman: Weights with Purpose

Middleweight contender Chris Weidman shows UFC 360 three weight room moves that pay off inside the Octagon.
Most people turn to weight training to increase strength and size, but when done correctly, it can also improve your agility and endurance. That why UFC 162 headliner Chris Weidman recently turned to strength and conditioning coach Jamal Hamid to reconstruct his lifting regimen to focus on what he calls “nonstop explosion” for fights.

For Hamid, the key is work that incorporates both explosiveness and endurance without compromising either. “In MMA, there’s no rest, so Chris needs to be able to keep up his technical skill as a wrestler for five rounds," he says. "I don’t ever want to take away from Chris’ cardiovascular strength, so we’ll do moves for explosion and speed, and then in between, we’ll do something where he has to grind it out—like pushing a car or a sled.”


Technique: Stand with your feet shoulder-width apart, supporting a loaded barbell across your collarbone and the front of your shoulders. Cross your arms in front of you with your hands on top of the bar to secure it in place. Push your hips back and descend into a squat until your thighs are parallel to the floor, and then explode back to the start position.

Benefit: “Front squats engage your core more than back squats by making you fight to keep proper form,” Weidman says. “When you go to pick someone up or drive through them, they’re not leaning over your back. They’re more out in front of you, so you need to be strong in that direction.”


Technique: With a loaded barbell on the floor, stand with your feet shoulder-width apart and your shins nearly touching the bar. Hold the bar with a grip slightly wider than your feet. Drop your butt slightly to begin the lift, then raise the bar in a straight line until you’re standing erect.

Benefit: “This move builds the posterior chain -- the hamstrings and lower back,” Hamid says. “Anything that works those muscles will improve Chris’ overall strength, explosiveness, and the speed with which he can move around the cage and attack and defend.”


Technique: Attach an elastic band to both ends of a barbell by running it under the bench. Lie flat on the bench and grasp the bar at shoulder width. Lower it to your chest, then explode up to various heights. Hamid will hold his hand at different levels, forcing Weidman to explosively touch his hand with the bar then lower it back to his chest.

Benefit: “Having the band on the bar makes me give an explosive push off my chest,” Weidman says. “And when every rep is at a different height, it helps me react to unpredictable situations. I have to focus more on what I’m doing, and I also have to keep control over the acceleration and deceleration of the bar.”

These exercises first appeared in UFC 360. Click here to subscribe to UFC 360, the official magazine of  the Ultimate Fighting Championship, available now in print and digital editions. Photos by James Law.

Watch Past Fights


Open workout for fans and media during UFC Fight Night Open Workouts at Times Square on November 25, 2015 in Seoul, South Korea. (Photo by Han Myung-Gu / Zuffa LLC/Zuffa LLC via Getty Images)
2015. 11. 25
UFC 웰터급 벤슨 헨더슨은 새로 올라온 웰터급에서 또 한 번의 승리가 절실하다. 헨더슨은 이번 주말 UFN 서울 대회에서 호르헤 마스비달과 맞붙는다. 헨더슨은 팬들이 난타전을 기대해도 좋을 것이라고, 이번 경기가 끝나면 손이 올라가는 것은 자신이 될 것이라 말했다.
2015. 11. 24
UFC 194 대회, UFC 미들급 챔피언 크리스 와이드먼이 올해 가장 많은 기대를 받고 있는 타이틀 매치에 출전, 랭킹 1위 도전자 루크 록홀드를 상대로 타이틀을 방어하러 나선다. 조 로건의 프리뷰를 들어보자.
2015. 11. 24
UFN 서울 대회를 조명하는 특별 UFC 펄스 4부작 중 제 1부. 본 에피소드에서는 벤슨 헨더슨, 샘 시실리아, 줄리아나 페냐를 비롯해 많은 선수들이 등장한다.
2015. 11. 24