MMA (Mixed Martial Arts), an acronym that refers to a combat sport full contact, in which there are a variety of techniques that result from a mix of traditional martial arts and combat sports. Who can take possession of the basics of the sport can be considered almost unbeatable. Let's see why.
These arts are inspired by various arts: Thai Boxing, Boxing, Wrestling, Brazilian Jiu Jitsu, K-1 and Kickboxing. Obviously each wrestler will have a favorite style: there are those who prefer the fight standing focusing on set pieces, some with fast combinations of punches and those who prefer the fight to the ground and builds his repertoire especially on levers and submissions.
The MMA made their first appearance in 1993 with the founding of a circuit fighter called Ultimate Fighting Championship (UFC).
The victory in a meeting of this kind can occurs by decision of the arbitrator or of the race doctor, at the end of a predetermined time, by a knockout (from fainting or injury) or the surrender of one of the athletes. But how to improve in order to get to a meeting?
- Here is a possible example training pattern:
It is a type of training that can be used as a reference in particular for athletes of boxing and mixed martial arts intermediate.
Number of repetitions per set (The number of repetitions is chosen in the adjustment functional sought).
- Organization weekly workouts:
- Monday: weight training
- Tuesday: Aerobics / fighting technique
- Wednesday: Aerobics / fighting technique
- Thursday: weight training
- Friday: Aerobics / fighting technique
- Saturday: Aerobics / fighting technique
- Sunday: rest
- Monday and Thursday - Training weights:
- Monday: Feet, back, exercises for the development of grip strength
- Feet
Squat 4 × 15-20
Leg press 4 × 15-20
Leg curls 4 × 15-20
Calf raise 4 × 15-20
- Back
Tractions front to the bar 4 × 15-20
Lat machine forward 4xx15-20
Pulley horizontal 4 × 15-20
Rower with a dumbbell 4 × 15-20
- Thursday: Chest, Shoulders, Triceps
- Breastplates
- Barbell bench horizontal 4 × 15-20
- Presses with two dumbbells on the incline bench to 45 ° 4 × 15-20
- Deltoid
- Slow Forward 4 × 15-20
- Presses with two dumbbells over your head, while sitting on the bench 85 ° 4 × 15-20
- Pull the chin angled barbell 4 × 15-20
- Shrug 4 × 15-20
- Triceps
- Dips 4 × 15-20
- Barbell bench press horizontal, close grip 4 × 15-20
- Thursday and Friday, aerobics and bag work
- 30 minutes with lots and / or protections: repetitions of jabs, direct, uppercuts and hooks followed by combinations Freestyle.
- 30 minutes of jogging
- Wednesday and Saturday - Aerobics for martial arts
- Practice fighting 45 minutes with combinations Freestyle
- Conclude training with sprints of 100 or 200m.
Look for a school MMA: in Italy are becoming increasingly popular. If the part aerobics can also train alone, to grow at a technical level is essential a good instructor! You just have to put you in search!