Not all BJJ and MMA champions lift heavy weights as part of their training. In BJJ Marcelo Garcia, Caio Terra and Leandro Lo have said that they never lift weights but just do Jiu-Jitsu to get better at Jiu-Jitsu.
UFC champion is made of the same grain. She recently talked to Fighters Only Magazine and talked about her training regimen which doesn’t include any type of weight lifting but more functional strength and conditioning type workouts which mimic the techniques she uses in MMA.
“Typically I have two to three workouts a day, and they could include wrestling, striking, boxing, running up sand dunes, grappling, strength and conditioning, judo, Brazilian jiu-jitsu, swimming. And I actually don’t lift any weights at all. Every muscle people see on my body is for a task. Whenever I want to be able to do a certain move or action, I put the work in until I can. And to be honest, I’ve never enjoyed weightlifting because there’s no problem solving. With fighting I’m solving a problem, so I don’t think about being tired.”
Ronda Rousey vs. Miesha Tate 2: Rousey strength & Conditioning workout: