When it comes to training for MMA, many athletes are still using outdated training methods that can actually do more harm than good. At an appropriate strength and conditioning program for a mixed martial arts, we need to look to the specific needs of the sport.
During the competition, a mixed martial arts are to make explosive movements such as strikes and throws. It will also exert a maximum force are concentric, eccentric, and probablymore often, isometric. Finally, their strength will be pushed to the limit and beyond.
If you are not considered during this exercise, you may be headed for disappointment and defeat.
Once you have established what we have to meet our training, the next step is to create workouts. Since most of the athletes in a variety of fighting disciplines to train several hours a week, not a lot of time for strength training workout. ThreeDays a week to fight 60 minutes total body workout is the best choice for most athletes. Even more than usually lead to overtraining and sub par results.
In these three sessions, we have to cover speed, strength, endurance, and in most cases, muscle hypertrophy. That's a lot to tackle in three hours a week. How can we do?
First, we must ensure that we are a sort of dynamic effort or speed training in every workout. This type of training consists ofvarious plyometric, Olympic and raises all kinds.
Secondly, we need to improve the levels of maximum power. This is done with the installation of heavy sets of 1-5 reps for big compound movements like squats and pull ups.
The next step for building muscle, the method we repeated efforts, groups of 6-12 repetitions with traditional exercises, including traditional and non-use.
Finally, we must increase our level of resistance with the help of the most effective air-conditioningMethods.
And we need to do this in every workout.
Normally, the sequence of exercises and methods are what most challenging neurological basis. Therefore you would do the speed training first, followed by his work with the maximum effort. Hypertrophy of the work, if necessary, could the next and then you should go to the appendix at the end.
Below is an example of a highly effective training program for combat sports:
Day 1
1) SlopeClean-5 x 3 x 90 seconds rest
2) Squat 3 x 4 x 120 seconds rest
3A) Chin Up - 2 x 8-10 x 90 seconds rest
3B) Blast strap or chain suspension 2-x amap Pushup x 90 seconds rest
4) Kettlebell / Dumbbell Windmill-2 x 10-12 x 60 seconds of rest
Day 2
1) Go to Squat-5 x 6 x 90 seconds rest
2A) 1 arm incline dumbbell press-4 x 3 x 90 seconds rest
2B) 1 arm dumbbell / kettlebell Row-3 x 6-8 x 90 seconds rest
3) Sandbag shoulder x-210-12 x 90 seconds rest
4) Caterpillar amap x-2 x 90 seconds recovery
Day 3
1) 1 arm kettlebell throwing head-6 (each side) x 1 x 30 seconds rest (between throws)
2) Fat pullup bar-4 x 3 x 90 seconds rest
3A) resisted pushup-3 x 8-10 x 90 seconds rest
3B) Sandbag Zercher Squats - 2 x amap in 60 seconds x 90 seconds rest
4) Sledgehammer swing-2 x 15/12 x 60
Exercise Description:
Hang with the launch bar directly above your CleanKnee. Arching your back and bend forward. To begin the movement, beating explosives, while straightening the body and get off your toes. As the bar clears your life begins, pull up to the upper chest. When he reached this position, quickly flip over the bar and throw your elbows forward while diving catch in a quarter squat at the bar.
Before unracking squat bar, make sure you take a pinch and squeeze the shoulder blades also completely. Tryto take, how to close a more comfortable grip possible to create a larger space at the bar shelf. Approximately 6-8 cm wider than the width of the shoulders is usually the norm. Rest of the bar a little 'too high for the traps and be sure that it is so difficult, as squeeze. Take a little 'wider stance shoulder width and point your toes slightly out. Keep your chest held high and breathe deeply for the head and fill my belly with air. This is an important point and must be practiced. You do not wantBreathe in through your chest and left shoulder to rise. Start breaking down on the hips and buttocks and down. Going up in parallel, be sure to keep your back arched and look closely out to be omitted. Once you reach the bottom, explode up.
Chin Up Bar with a handle of the tomb and secure the top, hanging dead from a position with both arms begin immediately. How to make sure you keep your back arched, pull your chest to the bar.Squeeze your shoulder blades at the top.
Explosive belt or chain suspended Cleavage This is a great exercise that not only work to push all of your stabilizer muscles and work, but your entire core as well. You can use the rings to the gym, or you can get from explosion EliteFTS.com belts or chains to hardware stores, cut and loop them over the bar with the towels on the tires, which will attack you. Be sure to keep your body straight downacross the street.
Kettlbell / Dumbbell Windmill stand with a kettlebell in one hand and the arm locked up. Bend down to touch the opposite side, trying to land on the side of the foot. Return to starting position.
This is jump-squats with 10-25% of your maximum repetition squats done regularly. So, if you squat 300 pounds, 45 pounds is an empty bar weight is usually a good starting point. Do not go down as you go to a normal squat, but in half, and immediately reversedTheir momentum and jump as high as possible. Stick the landing and return before the next repetition.
1 arm incline dumbbell press Lie on a incline bench and hold the non-working arm straight out for balance. Press the weight up in disorder. This is great for core stability and make you feel intense contraction in your opposite oblique.
1 arm dumbbell row-Arm Brace Do not work on a stationary object, and share your legs so that the leg itselfPoor is still working. Arching the back and the line width to the hips. Be sure to stretch all the way each repetition.
Sandbags on their shoulders a heavy sandbag placed on the floor in front of you. Crouch down and grab it with both hands, like bear hugs are. Explode and lift the bag over one shoulder. Back to the ground and repeat with the other side.
Caterpillar-Put your hands on the floor in front of him and begin to "walk" them as much as you can go toYour body is parallel and only a few inches off the ground. Hold for one second that in any case, keep your back flat (not A-frame or sides relaxation). Then he goes to the ankles feet to the starting position and repeat. Go as far as possible.
Hold a kettlebell boom head to throw a kettlebell in one hand and swing them by the legs and then explosively throw it over your head backwards.
Fat pullup bar for this exercise, you need a thicker normal setting pull-up bar. You canadd tape or a piece of foam, a regular chin-up bar to create this effect if you do not have access to a full pull-up bar. You can also pull-up towel instead. Be sure to hang a dead start and drag all the way over the bar.
Use a weighted vest cleavage strength or a belt around the back of the resistance.
Sandbag Zercher squats holding a bag of sand in front of you with both arms under her, as you would a child and, squats.
Sledge Hammer Swing ThisThe exercise, you need something (preferably a tire), hit with a bat. Rock the slide on his back and beat the tires hard and as fast as possible, be sure to focus your core business. Repeat for the other side.
