Core training is thought to be one of the most important training requirements of benefit to athletes and non-athletes. Benefits & sample training workouts of core training for MMA fighters any average person follow.
Much of an MMA fighter's power originates from his waist, hips and lower back: areas collectively known as the core. A strong core is an essential requirement for any fighter who uses their legs and arms as main weapons, as without strength in this area a fighter's game will be weakened in several ways:

They will have trouble executing the power necessary to wear their opponent down.


As the fight progresses, their ability to continue striking with ferocity, while maintaining a stable foundation will deteriorate.

Their ability to work the clinch to secure dominance on the ground will suffer.


Standing from a hold or reversing an opponents advantage from the ground will be next to impossible.

Why? Because the core dictates our ability to balance our bodies while maintaining a lower, stronger centre of gravity, which enables us to use leg power to leverage and strike (both punching and kicking) effectively. Any fighter will know that their stance in any particular hold or strike determines the effectiveness of that move.


The hips, waist and lower back are all responsible for the power generated throughout any combative movement: very few fighters will last the distance if they do not possess a strong core region as power, speed, flexibility endurance and skill (components that should be developed to their fullest in any good fighter) can all be enhanced through strength in this area.

When we aim to generate speed during a punch, for example, we rely on a powerful twist of the waist and good flexibility in this area. Likewise, maintaining a reverse chokehold (read skill and power) will necessitate good lower back strength.

Good abdominal development will assist with kicking power and endurance. In fact, developing a strong core is a major requirement for any sports-skills-based training program, as this will allow efficiency of movement from all directions.

This is not to say that other muscle groups are to be overlooked, as, fundamentally, muscle-balance should be the objective of any program, but a strong emphasis should be placed on core strength for maximum sports performance.

What Is The Core?


As mentioned, the core region, which is located at the centre of the body, is responsible for allowing movement in all directions. The synchronization of all the muscles associated with the lower back (the erectors) and waist (abdominal, serratus and oblique muscles) lends power to most of the movements we make, as they provide a muscular link between the upper and lower body and enable correct posture and consequently the stability and strength needed to perform at a sufficiently high level.

A weak core will lead to a serious imbalance between upper and lower body and poor posture, all of which may negate performance and lead to injury. Mentioned earlier were the hip muscles - part of the core by virtue of their involvement in spinal movement.