Bone fractures, joint dislocation, concussing and bruising may all seem like unavoidable parts of the sport when it comes to mixed martial arts (MMA). Injuries, both contact and non-contact can occur both in fights and in training. As a result, muscle strength and muscular endurance are critical for injury prevention due to muscles’ role in joint stabilisation and force production.

In order to prevent injury in MMA, training periodisation alongside supplementary injury prevention exercises are vital in decreasing likelihood of injury.

In this post we will focus on spinal injuries in MMA, and the resistance training exercises which can be used to prevent them. This post is adapted from Training and Conditioning for MMA, edited by Stephane Beloni Correa Dielle Dias, Everton Bitter Oliveira, Andre Geraldo Brauer Junior and Pavel Vladimirovich Pashkin.

Spinal injuries

A sound knowledge of takedown defense and falling techniques, alongside core training can help to prevent spinal and neck injuries. 

Single-leg elevated bridge

In addition to being an excellent exercise for strengthening the glutes, this exercise also works the lumbar spine muscles. It can be done for 3 sets of 15 to 20 repetitions on each side. However, the athlete’s fitness level must be considered in the application of the exercise.

Swiss ball plank 

During the plank exercise on the Swiss ball, the coach can move the ball in different directions while the athlete maintains a neutral position of the plank. The exercise can be performed in a range of 2 to 3 sets, for 45 to 60 seconds or until muscle failure.

Learn more about MMA trainingprogram design, nutrition, injury prevention and much more in Training and Conditioning for MMA.

Header photo by Vlad Dediu