MMA or mixed martial arts is a full contact combat sport that there is more complete. This discipline combines the techniques of various martial arts, allowing the athlete an infinite variety of possible combinations to win the opponent. It takes place both feet on the ground, using grappling techniques (strangulation, brought ashore, joint locks) and striking (kicking, punching, kneeing, elbowing).
The MMA athlete competes in a sport where the body is used in a comprehensive manner. MMA martial arts mistela need to use both shots standing that the infighting requires the athlete to develop many aspects of their physical abilities. The athletic training is therefore essential to make an MMA athlete capable of excelling in the ring.
In a discipline such high commitment to organic, the simple preparation technique does not allow the athlete to reach its full potential; to do this it is essential to plan a proper athletic training, to be developed in the whole season.
As mentioned above, by analyzing a athletic point of view of the physical properties used nell'MMA, we realize that these athletes use the body in multiple situations. ranging from the fight just to fight standing. For this reason it is possible to identify the many athletic qualities that are engaged during a meeting, each of which must be coached through specific exercises.
The athletic ability to condition nell'MMA
Absolute strength
The absolute strength is the maximum force that the athlete is able to develop. It is critical in the early stages of the fight, to move, grab, and avoid overwhelm the opponent, especially on the ground.
Recommended exercises
Deadlift, squat, get-up
repetitions
1/8
The explosive force
Explosive strength is a manifestation of the maximum force given off very quickly. It can be defined as acceleration of force, ie imparting a high force in a short time. It is essential to effectively hit the opponent, to grab it and master it in the fight to the ground, and to free themselves from the sockets.
The explosive force manifests and trains with gestures particularly fast, but it is inevitably influenced by the maximal strength.
Recommended exercises
Snatch, power snatch, clean, jerk, leaps
repetitions
2/10
Speed strength
To speed strength is the ability to overcome resistance moderate with a high speed of contraction. Speed strength is the basis of the fist and kicking techniques used during the meeting of mixed martial arts.
Recommended exercises
Burpee, skip, kicks and punches with overloads and elastic, hops with obstacles
repetitions
10/20
The resisting force
The resisting force is the ability of the muscle to produce force for a prolonged time; it is used by the athlete during the fight, because at this stage of combat continuous contact with the opponent forces the athlete to multiple muscle contractions to prevent being overwhelmed.
Recommended exercises
Deadlift, squat, bench press, windmill, rope climbing, chin up, renegade, ring training, circuits
repetitions
15/30
The tensile strength fast
the resistance to the fast strength is the ability to express high levels of speed strength; this ability is exploited in the techniques of calcium and punch for a long time. Is indispensable if the meeting is developed mainly with exchanges of shots standing, to ensure the appropriate speed athlete.
Recommended exercises
Sprint, jerk, push ups, slides
repetitions
15/50 30/60 Sec
The special force
The special strength or specific force is the force expressed in athletic feats specific MMA, which therefore develops in shots and fighting. The special force is the athlete's ability to use your own body better during each encounter.
Recommended exercises
Torsion, wave rope, hammer
repetitions
10/30 Sec
the reactivity
The reactivity is the ability of the athlete to perform movements and forces develop rapidly; corresponds to the ability to respond as quickly as possible to the different situations that evolve during the meeting.
Recommended exercises
Pliometrie, snatch, clean & jerk, changes of direction
repetitions
8/20
The cardiovascular workout
The cardiovascular workout can be simply defined as the body's ability to provide oxygen and blood to the muscles. This definition implies a speech conditioning organic and not just muscle: the respiratory system, the cardiovascular system and the muscular system are involved in this conditioning. It is essential at every stage of the meeting, as an athlete out of breath can not overwhelm the opponent, but rather is inevitably overwhelmed by it. The commitment of energy in this discipline is mixed aerobic / anaerobic, so the classical cardiovascular activity is not the best strategy to condition the body; rather you have to use collateral threshold and HIIT.
Recommended exercises
Sleds, sprints, stairs, rowing machine
repetitions
10/60 Sec
Coordination and balance
Obviously the coordination and balance, then the athlete's ability to control their own bodies, are an additional component athletics critical to confront the enemy, both during the struggle that in trade in the upright position.
Recommended exercises
Pistol, one leg snatch, exercises in sequence
repetitions
5/10
During a meeting of mixed martial arts MMA all these athletic qualities are used by the athlete, therefore; to improve the performance in the ring, in addition to training technician, a good fighter must also develop better physical condition through proper athletic training.