Keep strength simple — ACSM says
New guidance this week reinforces that routine resistance training delivers measurable benefits — you don’t need elaborate programs to improve performance and reduce injury risk. (runnersworld.com) Experts echo that fighters should prioritize speed, strength and consistency over flashy routines and avoid equating exhaustion with readiness. (strongfirst.com)
The American College of Sports Medicine released a Position Stand on resistance training on March 17, 2026 — its first major update since 2009 — after synthesizing 137 systematic reviews covering more than 30,000 participants. (acsm.org) (acsm.org) The statement recommends training all major muscle groups at least twice weekly and specifies targets: strength work around 80% of one‑rep max for 2–3 sets, hypertrophy protocols totaling roughly 10 sets per muscle group per week, and power training using 30–70% 1RM with emphasis on fast concentric actions. (acsm.org) (acsm.org) ACSM’s review found nontraditional modalities — elastic bands, bodyweight and home‑based programs — can produce marked gains, and noted that training to momentary failure or strict equipment choices (machines vs. free weights) did not consistently alter outcomes for healthy adults. (acsm.org) (acsm.org) StrongFirst published a March 26, 2026 piece by Benjamin Mayer that counseled fighters to prioritize a base of general strength, then layer power and endurance, recommending a concise movement menu (squat, hinge, press, pull, loaded carries) and warning that programs causing chronic soreness undermine skill training. (strongfirst.com) (strongfirst.com) Several practitioner summaries and coaching groups cite minimal time prescriptions aligned with the new guidance — for example, two 15–20 minute strength sessions per week have been highlighted as sufficient to yield measurable benefits for recreational athletes, underscoring ACSM’s emphasis on regular adherence over elaborate programming. (nasm.org) (blog.nasm.org)
