Example of MMA training
As explained in the previous article on the approach to mixed martial arts, MMA rules are very complex and varied. For this there are several training programs with different levels of power and cooling. There is a workout formula unique and ideal for all.
Mixed martial arts require training to 360 °, so it is difficult to give clear indications about a hypothetical exercise for the 'MMA.
An example could be a circuit to play 2-3 times a week trying to decrease more and more the execution time of the program.
The exercises to practice must be focused on the muscles most used in 'MMA and should include both aerobic and anaerobic work. The circuit training is expected to last about 40 minutes with a maximum of 7 minutes of recovery.
A key aspect to remember is that you should always vary your training with, for example, running, repetitions per lot or practice of another discipline of combat sports.
1. Training MMA circuit:
- 12 burpees (squat performed with your hands at your sides, bend at the hands rest on the ground and stretch your legs to bend back into position and then return to the squat and stand up)
- 12 push ups
- 12 shoulder press
- 12 reverse rows
-12 Squats for each leg
- 20 weight lifting
- 30/2 extension of your hands on your forearms on the bench
- 30 seconds of calf machine
- 30 x 10 second fast shot with 30 seconds rest
The exercises of this circuit must be performed one after the other with the exception of the shots.
After the first session you have 1 minute of recovery before restarting the circuit by decreasing the first 5 years from 12 to 11 repetitions.
Your goal will be to decrease more and more of your time to run.
2. MMA Training with weights
If you are planning to prepare a training plan for the MMA weight training, there are some key exercises to keep in mind when you want to prepare for a competition in the cage.
The main exercises are squats, lifting weights with the bar, the bench and lifting weights with his neck.
- Squat (carried out with the bar): This exercise is useful in MMA to enhance the ground and began to kick with more power.
Load the bar with the necessary weights and place it in front of you. The feet should be flat on the floor to 'shoulder height. Bend down completely by bending your knees, grasp the bar with your hands and place it on the shoulders. Perform the squat exercise by bending the knees but keeping your torso straight. After stretching his legs go back and repeat the exercise again.
squat with the bar - mma
- Lifting weights with the bar: the strengthening of the pelvis and lower back muscles will make stronger and took constrictive
Grasp the bar with one hand from above and from below with the other. Bend your knees, lowering the pelvis and slightly arched her back. Take care to keep the central focus during lifting. Once the lift to run slowly poggiandola the bar to the ground.
weight lifting barbells - mma
- Bench to chest: useful for increasing strength and confidence in themselves, as well as to increase the power of his fists.
Before you drop the bar to make sure that your shoulder blades are as close as possible to each other. During lifting, make sure that your shoulders rise up together and try to keep the current position. Take your elbows off slowly toward the sternum in order to encourage less shoulders during the return.
- Lifting the neck used to improve the ability to subdue the opponent.
Grip the bar with hands, lift the chin resting on it and then return to the starting position. Repeat the exercise in accordance with the training program. Try these exercises always with the 'instructor that will increase the weights on them will vary depending on the capabilities of the athlete to maximize performance.