WHEN MOST PEOPLE think about UFC training, they picture endless sparring rounds, brutal conditioning circuits and fighters grinding their way through pain.
But according to Accredited Sports Scientist (ASpS) Dr. Dean Ritchie, that approach is exactly what holds many athletes back.
Ritchie is a senior strength and conditioning coach at the UFC Performance Institute in Shanghai – the largest purpose-built Mixed Martial Arts (MMA) training facility in the world. From this city of 30 million inhabitants, he helps prepare fighters from across the Asia-Pacific region for the unique demands of mixed martial arts. And his message to fighters and everyday athletes alike is simple – elite performance isn’t about doing more, it’s about doing things right.
“MMA is still in its infancy as a sport,” Ritchie explains. “It’s chaotic and beautiful in the way it works, but it’s also violent and the risk to participants is high.”
“What we’re trying to do here in Shanghai is educate coaches and their athletes of the best strategies to prepare for the unique demands of MMA.”
Analyse your asymmetries and work on the deficits
One of the first things Ritchie does with new fighters is a comprehensive diagnostic screen. Neck strength, shoulder function, lower-body power, upper-body power and maximal strength are all measured.
“What we see often is significant asymmetries,” Ritchie says. “It’s common to see deficits on a single side, particularly in the neck, knees, or shoulders.”
Fighters often train through discomfort without realising how much these imbalances can limit performance or increase the risk of injury. And it’s not just the pros who fall into this trap.
“If your shoulder is always sore or one side feels weaker, that’s vital information,” Ritchie explains. “Ignoring that asymmetry won’t simply make it go away – you need to address and correct the problem.”
Training tip:
If you lift regularly, stop chasing numbers alone. Test your unilateral strength, address weak links and treat symmetry as part of everyday performance, not just a rehab issue.
Neck strength isn’t optional
One area that consistently raises red flags in MMA diagnostics is neck strength.
“In combat sports, the neck is critical,” Ritchie says. “We sometimes see large deficits there.”
A strong neck helps with grappling, the ability to withstand impact, and overall stability. Yet it can also be one of the more neglected areas in routine training.
For non-fighters, the usual benefits still apply: your posture, spinal health and resilience under load all improve with targeted neck strength and upper-back work.
Training tip:
Add controlled neck flexion, extension and isometric holds into warm-ups or accessory work. Start light, progress slowly and prioritise control.
Conditioning that actually carries over
Another common mistake Ritchie sees is generic conditioning that doesn’t match the sport’s demands.
“MMA athletes don’t just need stamina,” he says. “They need stamina that holds up under extreme stress.”
That requires short bursts of high output, repeated efforts and sustained aerobic capacity – not just steady-state cardio or random HIIT classes.
For recreational athletes, the lesson here is relevance. Conditioning should prepare you for your version of stress. Think heavy lifting under fatigue, weekend sport, or long workdays paired with training.
Training tip:
Mix training modalities. Intervals, loaded carries and aerobic sessions all play an important role, but they should be targeted and planned, not random. This is where hiring an accredited exercise scientist or exercise physiologist to create a tailored training plan can help.
Train hard, then recover like an adult
Former Olympian and spokesperson for Exercise and Sports Science Australia (ESSA), Duncan Armstrong, says that while UFC fighters will often push through the pain, that mindset tends to be detrimental in the long run.
“Combat athletes are incredibly resilient,” he says. “They’ll push through things most ordinary people wouldn’t, but that mindset often catches up with them physically over time.”
Instead of constantly pushing your body to its limits, the 1988 Olympic gold medallist says adequate nutrition, focused recovery habits and intelligent workload management help sustain high performance over long periods.
You don’t need to train like a UFC athlete, Armstrong says, but you do need to train with intention.
Training tip:
Fuel sessions properly, eat enough protein, manage weekly load and get enough sleep. It’s one thing to be tough, but without the right recovery, you risk burning out.
The takeaway
Whether you’re stepping into the octagon or simply trying to stay fit, the principles that guide elite UFC athletes apply to everyone.
- Address weaknesses before chasing more volume
- Build strength through full, controlled ranges
- Train conditioning with purpose
- Strengthen vulnerable areas like the neck and shoulders
- Recover properly to avoid burnout.
As Ritchie says, the goal is simple.
“Prepare your body for the toughest demands of your competition and there will be no questions when the time comes to perform.”
