FUNCTIONAL TRAINING PROGRAM FOR MMA.
The training to become a champion in MMA is very complex. The MMA (mixed martial art) is a sport where the athlete must:
know how to box (boxing, muay thay, kempo karate)
know how to kick (thay boxing, kick boxing, wing chun, muay thay, karate)
know how to fight standing and of course on the ground (brazilian ju jitsu, ju jitsu, judo, wrestling, greek roman).
You understand that putting together all these qualities in an athlete is not easy. These athletes are real gladiators of today.
Strength training for MMA: MMA practice since you will need to follow a training program for MMA, not for body building. It is the strength coach for the movements of MMA (or the specific combat sport that I enjoy), not to train biceps, triceps and deltoid. This is the mentality of the body-builder, whose purpose is aesthetic, not combat. Some questions frequently.
Weights yes / weights not? What counts is the stimulus to the muscles. Whether you stimulate your muscles with weights or weight of your body, it makes no difference. The muscle can become larger or smaller, you do not "tones". With bodyweight exercises And 'possible to gain mass, you can make them difficult and intense as you want.
There are American fighters who train without lifting a dumbbell. Others use weights. At the end is a matter of taste and I think you should try both methods. However, a beginner should start with bodyweight exercises. The weight training should consist of basic exercises and performed explosively along with calisthenics and aerobic sessions at high intensity, CrossFit is well suited as a method of preparation for FIGHTING MMA.
The weight training slows you down: fake. You become slow if you train only maximal strength and hypertrophy (increase in muscle mass), typical of body-building. In fact, you should lift the weight for the entire range of motion allowed by the joints. You should train your explosive strength, speed-speed and mobility. There are American boxers that pass to higher categories, thus increasing weight, without sacrificing speed, thanks to suitable programs routines of force + routines speed.
Periodization: What is it? The key ingredient that is missing in most training programs (and the advice of the "experts") is a program that takes into account the different characteristics that a fighter needs to develop in order to get ready for a match. Technique, strength, power, speed and endurance must be mixed and treated in the right way at the right time, that training should be periodized. I suggest you read your books of Dr. Tudor Bompa on periodization to get an idea.
That said for strength, endurance, speed should perform workouts that are specific to these physical abilities! and 'can do all this? the word is yes if you train in a functional way with workouts that last an hour where trained all these qualities in unison.
The weekly schedule could be this:
Monday: mma hits + stroke end (25'-30 ')
Tuesdays: mma fight
Wednesday: weights (call-offs) + skirmish fight
Thursday: running (repeated breath, heart, and air conditioning)
Friday mma fight
Saturdays: weights (call-offs) + MMA sparring
Away from the races it is useful to train your core strength and power exercises such as deadlift, bench press, squats, pull-where the aim is to increase core strength and muscle mass specification. Many samples of greek roman fight, mma, judo fight where the component is critical train the force away from the meetings because it is a quality that needs to rest between workouts, diet richer and more concentrated. Of course, close to the races with dense and intense training is not indicated because the muscles have to be fresh.
But it is equally true that the weights make your muscles toned and keep you the strength within certain target especially if you are coming down in weight, in what sense?
If you weigh 90 kg and raised more than hundred pounds on the bench press and squat a ton and a half, if you get off free weight strength training with special references this quality decreases with the loss of pounds, as it is physiological, you want to make - 84 kg with the force of one of 95 kg?
How you doing?
We at ABC we have on staff training boxing champions such as Alberto Servidei former European Champion, Champion of greek roman fight the likes of the super-maximum weight Gian Luca Vassura several times Italian champion, famous masters of martial arts, mma athletes, academics, athletic trainers we studied REVIEW OF fORCE tO BE MADE tO CLOSE ENCOUNTERS so as not to upset the technical sessions and athletic while maintaining strength.
They are short workouts, heavy and especially explosives.
Try the scales:
FLAT BENCH
LAT MACHINE FOR EXPLOSION
SQUAT
CHIN PULL THE EXPLOSION AND BOTTOM
SLOW FORWARD TO SIT
Once tested the limits, when you go to the gym do a few exercises with the percentage of high load like this:
SECTION A
BENCH FLAT 85% CEILING SERIES 3 X MAX REPS (THOSE ARE 3-4-5)
LAT MACHINE 80% EXPLOSIVE LIMIT 3 SERIES X MAX REPS (THOSE ARE 6-7-8)
SECTION B
SQUAT 85% CEILING SERIES 3 X MAX REPS (THOSE ARE 3-4-5)
CHIN PULL THE BOTTOM 80% EXPLOSIVE LIMIT 3 SERIES X MAX REPS (THOSE ARE 6-7-8)
Of course you do the warm-up sets with progressive loads. If you increase the repetitions, increase the weight because the ceiling is increased. Get off plane during the descent of the year and explode in the active phase. The day A is made up of 2 years with the antagonist muscles in the legs and a B day version of "grappling" pull of the chin very explosive start from the bottom, you can replace this latter exercise every other day with the slow forward to sitting. The duration of these reminders of strength lasts 20 minutes and a maximum of 30? you can do it safely before the meeting scheduled with your teacher.
GOOD WORKOUT WARRIOR!