Before starting my article functional training targeted to combat sports I would like to shed some light on the difference between martial arts and combat sports. This premise is important because many times there is confusion between the two things which have little in common. In martial arts gyms are taught and the techniques of the said art is the philosophy that underlies it and that is the style, but many martial arts are not aimed at fighting as are sports like "kick boxing, mma, muay thay-etc. "In combat sports, there is no underlying philosophy, it has been removed in the traditional characteristics of martial arts, these sports are born with only ONE true purpose; to bring the athlete to face an opponent. The training generally must follow a logic, in this case the physical preparation is important but remains tied to what are the needs of the athlete who will face a fight and not a weightlifting competition. This is why the physical preparation of an athlete who practice combat sports will be different from one who practices martial arts and weight lifting that maybe it's just looking for a general mental well-being. The combat sports fall into that category called with the name of contact sports. Over the past 20-30 years sports such as kick boxing muay thay-and MMA have been widely spread around the world thanks to events of international renown. Just think of the mixed martial arts (MMA), which became the fifth sport in the United States and find their maximum hype UFC (ultimate fighting championship), the largest organization of MMA with the best athletes in the world. Having said that functional training is a part of the work (it will be a complementary training) that the athlete will have to face in order to participate in a race and then fight an athlete or more (in the case of a single elimination tournament).
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In order to face an opponent in combat fighter has to work on many fronts, the main features required are: "strength, speed and endurance." The subject must then undergo training to develop these skills in a proportionate manner without missing each other!
The strength development has a very important role for those who practice these sports, the force of the blows is due to many factors, all now know the formula "force = mass x acceleration", the final product (LA force) is given by both the mass that acceleration, many wrestlers can not express their maximum force because only focused on muscle mass and not its acceleration. Shots pulled to the point of being powerful, are the result of the right combination of strength and speed. For the work force is necessary to train those who are the three stages of muscle contraction: "concentric, eccentric and static." The first which provides for the approach of the heads is the most articulated coached usually, while they are considered less the eccentric phase of the movement, which involves the removal of the articular heads and the static also called isometric where the distance between the articular heads remains unchanged. To develop strength only takes a few repetitions (3-5) made with respect to the upper limbs with push-ups with one hand while the pistol for the lower limbs.
The resistance in these sports is crucial since the round of a match vary as said before from 2 min to 5 min, the resistance will be of short duration in the first case and of medium duration in seconds. The recovery time between rounds, and another is a minute, a combat of plays with more round and the athlete must be able to maintain a high level of shots. There is a need therefore to train resistance (drag force) thistle circulatory exercises specific to high repetitions (up from 15) in a short time by simulating the performance of the round.
Many athletes are limited in speed because they have developed a hypertrophy of the muscle that is not suited to the needs of a fight, the muscles of a fighter must be flexible because the shots have to be pulled at high speed (speed strength), the same shots must be reported with the same speed in the guard position. He that is slow in these sports often lose! Timing is everything! What is the rate at which pull the shoes or stroke, or with whom we reject it, it must be developed both in a general sense (with running and jumping), which in a specific sense (dodges, hits the bag or empty). For explosive strength or quick exercises recommended are the free body plyometric, a fighter trained they may be easy, the difficulty is increased by carrying out the bodyweight exercises (push ups, squats and pull-explosively) on a deck or unstable equipment (step, TRX, medicine balls, balance balls, tables unstable) and his legs with his arms so as to improve the balance. In fact, the athlete must learn to manage their own bodies in a space-time without overloading the constant training you can add loads more to make work more interesting.
There are also other skills, equally important, that the practitioner needs to develop as a "coordination, flexibility, resistance against etc ..." The coordination is critical to the combinations that are practiced in training, especially the coordination between upper and lower limbs in so these techniques arms / legs. Flexibility is one of the cornerstones of training in general, in this case will serve to reduce the risk of injury or contractions during training because of the blows. Dynamic stretching is one of the known methods of stretching and it's important in sports where you have to make moves at high speed. At the end of the training session a session of passive stretching to relax the body. It is important to remember that in order to develop these skills it takes years and years of hard work, these disciplines should be dedicated for a long time and only those who practice them in a spirit of sacrifice will see results over time. A combat takes place on a surface which is usually a tatami or a ring, all this is done over several Round, each round can vary from a minimum of 2 minutes to a maximum of 5 minutes. It is during these few minutes you see the difference in athletic training, will also be important to the role of the teacher and / or coach that aim to enhance the already high quality of the individual and improve the less strong so that the practitioner is a complete fighter and not '' sin ''.
On the web are many videos on the physical preparation of the fighter, they work with many tools: Handle heavy, light dumbbells, kettlebells, steel bars, parallel bars, barbells, medicine balls, ropes, TRX and bodyweight for skill development requests. Particular importance is given to the muscles of the core, this is the core of our body, it connects the kinetic chains that pass the Core and link the area joint hip joint with the shoulder. Imagine having to carry a straight shot with one of the upper limbs of the body, the kinetic energy that starts from the ground up along the walk passes through the hips and shoulders and is released from the hand. It is the dynamic movement that gives strength to the shot, so it is that the entire body must be able to rotate as fast as possible so releasing all the power. That means new (or rediscovered) become part of 'training, kettlebells are ideal for strengthening the entire posterior chain of the body, ideal for rotations basic as I said before to express the most dynamic shots.
In these sports come into interaction with all three different metabolisms: met.anaerobico alactacid, met.Anaerobico lactate and met.aerobico. We pay particular attention to the second: met.anaerobico lactate because this is what allows us to have performance medium / high for about 1 / 3min. During the glycolytic sequence used to produce energy to allow resynthesis of ATP (the molecule that accumulated in muscle cells allows the release of energy through chemical reactions) it is converted into pyruvic acid which then form lactic acid. We must fight the accumulated lactic acid because it is because of this that muscle fatigue occurs and ends our performance.
The training method used by the body more famous in this area is Circuit Training: it consists in 'make or 4 different exercises for one or more muscle groups and you can work focusing on reps or working time. Normally this is a full body workout, the important thing is not to stop between one year and another, the difficulty of the circuit is to have it running as fast as possible, the circuit is a grueling workout for those who have never practiced, improve strength and cardio circulatory, then if it is built in full body allows the blood flowing in your body not to focus on a specific area but to slide in a proportionate manner throughout the body. You have to be versatile in a training program diversifies to see new improvements, there is only circuit training, many athletes think that this is the magic workout that develops the most of all their expectations, to increase even further improvements can be use other techniques such as Tabata (where the working time and the recovery is in the ratio of 2 to 1) Whereas the body does not always compartmentalized but as an all 'one.
Here's how it could be structured training of an agonist in the tender. I tend to point out that the specific training usually begins 3-4 months before the meeting, however, the athlete must be in good physical shape before you start, you will not ever stop exercising for too long periods of time and maintain quality wrestler at a good level so that they can retrain. The international athletes also perform two workouts a day, one in the morning where all the practice exercises for strengthening the body and one in the afternoon where they focus on techniques and carry out specific work with the teacher. But not everyone has the time to do 2 workouts a day, many people do not or can not find time for a workout imagine a day for two, but who is going to fight full contact must necessarily carry from 4 to 6 workouts per week with the training time that varies from hour and a half to two, two and a half hours. Imagine having to build a functional training style for a guy who practices kick-boxing and has to prepare for a meeting to be held on 3 rounds of 2 minutes. Of course, as I said before the workout will be built to increase capacity and improve already strong boy but especially those which lacks the details of the exercises will vary from athlete to athlete.