Elements of an MMA Workout
Posted by Jurie Burie | Labels: MMA conditioning, MMA strength training, mma workout | Posted On Wednesday, November 4, 2009 at 1:21 AM
Elements of an MMA Workout by Luke Schollmeyer
Mixed Martial Arts, or MMA, is one of the toughest, most intense sports around, requiring combatants to be at their peak fitness level and must have all-around strength, agility, and skill in order to be competitive. So, how exactly does one design a quality MMA workout?
Firstly, simply getting stronger is in order, which means basic strength training, preferrably with multi-joint exercises like squats, deadlifts, cleans, rows and push-presses. Heavy squats and deadlifts are some of the best leg and full-body exercises that a mixed martial arts fighter can do. It will build overall body strength and give you tremendous power. You should vary your routines. Some days heavy (1-3 reps with 10-15 sets or the classic 5x5), other days, higher repetition and lower sets. Squats give you the strength and speed for takedowns, kicking, and explosive techniques. Deadlifts develop your overall pulling power, core and grip strength.
Cleans and push-presses are the overall explosive exercises. Perform them together (a clean and press) with dumbbells, barbells, kettlebells and sandbags for arguably the very best single resistence exercise you could do to help develop your punching, pushing and driving power.
Plyometrics
Plyometric training involves practicing plyometric movements to toughen tissues and train nerve cells to stimulate a specific pattern of muscle contraction so the muscle generates as strong a contraction as possible in the shortest amount of time. A plyometric contraction involves first a rapid muscle lengthening movement, followed by a short resting phase, then an explosive muscle shortening movement, which enables the muscles that work together in doing the particular motion. Plyometric training engages the myostatic-reflex, which is the automatic contraction of muscle when their stretch nerve receptors are stimulated.
Plyometric exercises use explosive movements to develop muscular power, the ability to generate a large amount of force quickly. Plyometric training acts on the nerves, muscles, and tendons to increase an athlete's power output without necessarily increasing their maximum strength.
Standing vertical jumps or box jumps are example lower body plyometric exercises. Explosive push-ups (pushups with a clap, for example) and throwing a medicine ball up to 10-ft. target on the wall are good upper-body examples. Aerobic and Anaerobic Exercise
Aerobic exercise increases general fitness. Anaerobic exercise however, is also critical to top performance in the MMA fight because anaerobic preparation will allow you to avoid muscle tiring, or more importantly, work through fatigue. Muscle fatigue occurs when too much lactic acid builds up in the muscles. Outlasting your opponents means you must build up a tolerance for this natural occurrence. Circuits, complexes or sprints will broaden your lactic threshold. Sample MMA Workout Routine
As you can see, you will need to have a varied protocal for putting together a quality MMA workout. You will need to perform both strength resistance work along with plyometric and aerobic training as well.
The following is the weight routine made popular by Team Quest a la Randy Couture. It is an example of a "complex" and is an example of functional strength training and a good cardio workout as well.
Here it is:
Bent rows x 8 Upright rows x 8 Military press x 8 Good morning x 8 Lunges x 8 (each leg) Squat push press x 8 (squat, then perform a push-press) Deadlift x 8
The trick is that you use one bar, not changing the weight, but never stopping during the set. Rest 1 minute between each set. Perform 3-5 sets. Try starting out with a 95-lbs. loaded Olympic bar and see how it goes. Sounds light, doesn't it? Try it and tell me how you fared.
Want to boost your chances in the ring, cage or mat? Want to ensure you have gas in the tank when you need it? Don't leave your conditioning to chance with questionable MMA workouts.
Turbo charge your conditioning with a blend of old school techniques put together with cutting edge science and battle-tested experience.
Check out our free MMA workouts for you to try.
Article Source: http://www.articlesnatch.com/Article/Elements-of-an-MMA-Workout/483477
Mixed Martial Arts, or MMA, is one of the toughest, most intense sports around, requiring combatants to be at their peak fitness level and must have all-around strength, agility, and skill in order to be competitive. So, how exactly does one design a quality MMA workout?
Firstly, simply getting stronger is in order, which means basic strength training, preferrably with multi-joint exercises like squats, deadlifts, cleans, rows and push-presses. Heavy squats and deadlifts are some of the best leg and full-body exercises that a mixed martial arts fighter can do. It will build overall body strength and give you tremendous power. You should vary your routines. Some days heavy (1-3 reps with 10-15 sets or the classic 5x5), other days, higher repetition and lower sets. Squats give you the strength and speed for takedowns, kicking, and explosive techniques. Deadlifts develop your overall pulling power, core and grip strength.
Cleans and push-presses are the overall explosive exercises. Perform them together (a clean and press) with dumbbells, barbells, kettlebells and sandbags for arguably the very best single resistence exercise you could do to help develop your punching, pushing and driving power.
Plyometrics
Plyometric training involves practicing plyometric movements to toughen tissues and train nerve cells to stimulate a specific pattern of muscle contraction so the muscle generates as strong a contraction as possible in the shortest amount of time. A plyometric contraction involves first a rapid muscle lengthening movement, followed by a short resting phase, then an explosive muscle shortening movement, which enables the muscles that work together in doing the particular motion. Plyometric training engages the myostatic-reflex, which is the automatic contraction of muscle when their stretch nerve receptors are stimulated.
Plyometric exercises use explosive movements to develop muscular power, the ability to generate a large amount of force quickly. Plyometric training acts on the nerves, muscles, and tendons to increase an athlete's power output without necessarily increasing their maximum strength.
Standing vertical jumps or box jumps are example lower body plyometric exercises. Explosive push-ups (pushups with a clap, for example) and throwing a medicine ball up to 10-ft. target on the wall are good upper-body examples. Aerobic and Anaerobic Exercise
Aerobic exercise increases general fitness. Anaerobic exercise however, is also critical to top performance in the MMA fight because anaerobic preparation will allow you to avoid muscle tiring, or more importantly, work through fatigue. Muscle fatigue occurs when too much lactic acid builds up in the muscles. Outlasting your opponents means you must build up a tolerance for this natural occurrence. Circuits, complexes or sprints will broaden your lactic threshold. Sample MMA Workout Routine
As you can see, you will need to have a varied protocal for putting together a quality MMA workout. You will need to perform both strength resistance work along with plyometric and aerobic training as well.
The following is the weight routine made popular by Team Quest a la Randy Couture. It is an example of a "complex" and is an example of functional strength training and a good cardio workout as well.
Here it is:
Bent rows x 8 Upright rows x 8 Military press x 8 Good morning x 8 Lunges x 8 (each leg) Squat push press x 8 (squat, then perform a push-press) Deadlift x 8
The trick is that you use one bar, not changing the weight, but never stopping during the set. Rest 1 minute between each set. Perform 3-5 sets. Try starting out with a 95-lbs. loaded Olympic bar and see how it goes. Sounds light, doesn't it? Try it and tell me how you fared.
Want to boost your chances in the ring, cage or mat? Want to ensure you have gas in the tank when you need it? Don't leave your conditioning to chance with questionable MMA workouts.
Turbo charge your conditioning with a blend of old school techniques put together with cutting edge science and battle-tested experience.
Check out our free MMA workouts for you to try.
Article Source: http://www.articlesnatch.com/Article/Elements-of-an-MMA-Workout/483477
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