5 Key Strength KPIs for Combat Athletes: Track These to Dominate in MMA and Grappling

Why Strength KPIs Matter for Combat Athletes

In the high-stakes world of combat sports like MMA, Brazilian Jiu-Jitsu (BJJ), wrestling, Muay Thai, and kickboxing, raw power isn't just an advantage—it's a necessity. Whether you're scrambling for position on the mat, exploding off the cage for a takedown, or delivering knockout strikes, your strength foundation directly impacts your explosiveness, endurance, and injury resilience.

Tracking Key Performance Indicators (KPIs) for strength training keeps you accountable and ensures progressive overload. These aren't arbitrary gym numbers; they're combat-specific benchmarks derived from real-world demands. As a fighter shopping at Apollo MMA, you'll want gear like quality lifting belts, wrist wraps, or supportive apparel to hit these marks safely—check our collection for durable options from brands like Hayabusa, Venum, and Rival.

Here are my top five strength KPIs, complete with targets, testing methods, and applications across disciplines.

1. Deadlift: 2x Your Bodyweight

The deadlift reigns supreme for posterior chain power, crucial for explosive lifts, takedowns, and bridging in BJJ or wrestling. It builds the glutes, hamstrings, lower back, and grip strength needed to dominate clinches or escape bad positions.

Target: At least twice your bodyweight for a 1-rep max (1RM). For a 170lb (77kg) athlete, that's 340lb (154kg).

Why it matters: In MMA, deadlift strength translates to faster sprawls and hip drives. Muay Thai clinch fighters use it for knee setups, while grapplers rely on it for guard passes.

Testing protocol:

• Warm up thoroughly with lighter sets.


• Use a conventional or sumo stance based on your build.


• Attempt your 1RM after 3-5 working sets, resting 3-5 minutes between.


• Test every 8-12 weeks to avoid fatigue.

2. Squat: 1.75x Your Bodyweight

Front or back squats develop quad-dominant power for shots, kicks, and stance switches. They're gold for wrestlers shooting doubles and MMA fighters maintaining base under fire.

Target: 1.75x bodyweight 1RM. For that 170lb fighter, aim for 298lb (135kg).

Why it matters: Strong squats mean better force absorption in sprawls and more pop in roundhouse kicks for kickboxers. BJJ players benefit from deeper mobility and recovery from bottom positions.

Testing protocol:

• Go to full depth (hip crease below knee).


• Use safety bars or a spotter.


• Build up over 4-6 sets; test 1RM every 10-12 weeks.

3. Bench Press: 1.25x Your Bodyweight

Upper body pressing power fuels punches, armbars, and pushing off opponents. It's vital for boxers, MMA strikers, and no-gi grapplers controlling posture.

Target: 1.25x bodyweight 1RM—212lb (96kg) for our 170lb athlete.

Why it matters: Enhanced bench strength improves guard retention and strike velocity. In wrestling, it aids in hand-fighting and framing.

Testing protocol:

• Pause at the chest for explosiveness.


• Use a spotter; pyramid up to 1RM.


• Retest every 8 weeks.

4. Pull-Ups: Bodyweight for 3x10

Pulling strength counters pressing, building lats for chokes, pulls, and back attacks. Essential for BJJ guard players and climbers in MMA.

Target: Strict pull-ups (full range, no kipping) for three sets of 10+ reps at bodyweight.

Why it matters: Strong pulls mean better gi grips in judo, closed guard control in BJJ, and underhook battles in wrestling.

Testing protocol:

• Dead hang start, chin over bar finish.


• Rest 2-3 minutes between sets.


• Test monthly; add weight if exceeding.

5. Overhead Press (OHP): 0.75x Your Bodyweight

Shoulder strength supports strikes, frames, and anti-wrestling posture. Key for Muay Thai elbows and MMA uppercuts.

Target: 0.75x bodyweight 1RM—128lb (58kg) for 170lb athlete.

Why it matters: OHP builds the overhead lockout for armbars and resists takedowns. Kickboxers gain shoulder endurance for prolonged combos.

Testing protocol:

• Strict form, no leg drive.


• Standing or seated; 1RM after warm-ups.


• Every 10 weeks.

Implementing These KPIs in Your Training

Progression Framework

• Beginner: Hit 70-80% of targets; focus on form.
• Intermediate: Reach full KPIs; add speed work.
• Advanced: Exceed by 10-20%; periodize for fights.

Common Pitfalls and Fixes

• Plateauing? Deload 20% for a week.
• Injury risk: Prioritize mobility—yoga for hips, band work for shoulders.
• Sport-specific tweaks: Grapplers emphasize pulls; strikers presses.

Gear Essentials from Apollo MMA

• Lifting belts (e.g., from Rival or Hayabusa) for spinal stability.
• Wrist wraps and elbow sleeves for pressing.
• Chalk blocks for grip on pulls.

Real-World Outcomes

Track these, adjust, and watch your mat/striking dominance grow. Strength is the great equalizer in combat sports.

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