The 'MMA TRAINING
In recent years, MMA has taken hold in Italy prompting many athletes from disciplines such as Muay Thai, kickboxing, ju jitsu, vale tudo and many others, practicing mixed martial arts.
In particular, the Muay Thai had an enormous impact on 'when MMA fighters such as Pedro Rizzo, Bas Rutten, Mirko "Cro Cop" Filipovic and Maurice Smith dominated the ring the strongest fighter in the world of combat sports due to their ability to thai boxer.
The best way to learn mixed martial arts is to trust in the hands of a professional MMA fighter who will be able to prepare to face a match to the best of your potential.
A very common mistake is to think in the beginning that what matters primarily for the practice of this discipline is physical strength. E 'recommended for the first class, a workout with weight lifting and lots.
Both exercises are so important for training in MMA, but it is even more important to carry them out by maximizing the effort and repeating them consecutively without rest between sessions conducted.
How would otherwise bear even a single round during a meeting?
An MMA fighter must be able to maintain its strength at a constant level that can last more than 1 minute and to accomplish this is to associate a fighter that aerobic anaerobic work within his training program.
A good workout can be to work on the lot at intervals 3 minutes of exercise at 50-60% of its speed followed by 1 minute at its maximum load without the power to avoid unpleasant accidents.
This simple exercise will be able to increase your stamina, explosive power and accuracy.
MAIN POINTS OF A TRAINING MMA
Bearing in mind that the 'MMA is a sport much more complex than other martial arts, and that there are several training programs with different levels of power and cooling, it is very easy to overdo it without realizing it.
'S why you need to know the key points of proper training for the' MMA is able to improve your strength and endurance by simulating a real encounter.
Therefore, if the match is divided into 3 rounds of 5 minutes with 1 minute recovery, your primary focus will be to work out according to these times.
The final one is sure to be one to keep, or even better, exceed, the standards of a real MMA match.
To begin the fighter has to work on improving its strength and power.
The exercises most suitable for this purpose are weight lifting with the barbell squat, the shoulder press, bench and deadlift.
These exercises have always been the cornerstones for enhancing the performance of any athlete, but become critical to an MMA fighter.
After having reached a satisfactory level of strength, the next step is to transform this static level in a level of durability which allows you to maintain the strength achieved for a longer period of time (for example, 5 minutes of each match).
Also reached this step, and with a meeting at the gates, it is necessary to develop and improve both your strength that your endurance in various conditions of your body.
Could, for example, to associate a compound exercise weights with one of explosive force.
In order to bear the full five minutes of the round you must be able to move from one exercise to another, anaerobic to aerobic, with less time as possible to run.
Another example of the exercise to be performed can be made 5 squats with medicine ball immediately followed by 10 jumps.
Your goal will be to perform repeated many times as possible in 5 minutes trying to minimize the recovery time.
In conclusion any MMA fighter who has to face a competition to work on his strength and power yes, but more specifically on the duration in order to reach the standard required to deal with another athlete.
Example of MMA training
Since mixed martial arts require training to 360 ° it is difficult to give clear indications about a hypothetical exercise for the 'MMA.
Rather than annoy the search for the perfect MMA workout, you should try several to see which is most suitable for you.
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 nell'MMA and should include both aerobic and anaerobic work.
The circuit training should 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, travel, tuition Lunches una'altra discipline or practice of combat sports.
Here's an example of MMA training to start:
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 for each leg squat
20 weight lifting
30/2 extension of your hands on your forearms on the bench
30 seocndi 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.
MMA WORKOUT 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)
Affected muscles: quadriceps, hamstrings, glutes
The hub: central
Preparation: Load the bar with the necessary weights and place it in front of you. The feet should be flat on the floor at shoulder height.
Execution: Bend over 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. Your impression will be to sit on the floor but never do so completely. At that time you will have to go back, spreading her legs and repeat the exercise again.
Working in 'MMA: Of the most powerful legs are needed for everything from the ground and began to kick with more power.
Weight lifting with the barbell
Affected muscles: hamstrings, glutes, lower back muscles
The hub: central, trapezoidal
Preparation: Load a bar with weights on the floor to begin with.
Execution: There are two ways to lift weights with the bar, the conventional method and the method of "consumption". The conventional method loads the weight on the lumbar muscles given that the feet are at the same width of the basin. Instead, the method of "consumption" charge weight on the dock because the feet are placed at a greater width than the conventional lifting. The lifting, in itself, remains the same for both methods. Grasp the bar with one hand from above and from below with the other. Bend your knees, lowering the pelvis and his back arched slightly. Be careful to keep the central focus during lifting. Once the lift slowly pull down the bar poggiandola ground. Repeat the exercise as per your training program.
Benefits in 'MMA: The strengthening of the pelvis and lower back muscles will allow you to make stronger and more restrictive taken by your opponent.
Bench for chest
Muscles involved: chest muscles, deltoids, triceps
Preparation: Place the bar to a height that allows you to push it upwards and return to the initial position.
Execution: Before you drop the bar, make sure that your shoulder blades are as close as possible to each other. When lifting be careful that your shoulders rise up together and try to keep the current position. This will help to stabilize you. Take your elbows off slowly toward the sternum in order to encourage less shoulders during the return.
Use in 'MMA: Although the bench is one of the most functional exercises for the' MMA will be able to increase your strength and confidence in yourself, as well as to increase the strength of your punches.
Lifting the neck
Muscles involved: rhomboids, rear deltoids, biceps
Prepararzione: Wear a belt with weights around your waist or chains around their necks.
Execution: grab the bar with both hands and pull up resting his chin on it and then return to the starting position. Repeat the exercise according to your training program.
Benefits for the 'MMA: This exercise is very useful in improving your ability to subdue the opponent.
Try these exercises always check with your instructor that will increase the weights according to your ability and they will vary in order to maximize your performance.
MMA AND MUAY THAI - THAI BOXING BASIC TECHNIQUES FOR TRAINING MMA
Muay Thai is a martial art of very effective attack that originated in Thailand.
It employs the use of hands, feet, elbows and knees to counter your opponent.
When the world became aware of the effectiveness of Thai boxing at the meetings of MMA, Muay Thai or Thai boxing became one of the essential skills learned from the mixed martial arts fighters.
What are the techniques Thai boxing or Muay Thai workout that can come in handy during the meetings of MMA?
The techniques of Thai boxing are useful during fights that last long - a calcium can cause more damage than any other shot. For example, using the front kick can hold off your opponent or to inflict powerful blows to the abdomen or head. Another important football in Thai boxing is the low kick can be considered one of the most effective kicks of Muay Thai. It needed very few placed in the right place to force your opponent to surrender: a just right low kick can cripple a professional fighter. Another technique thai boxing deadly is the high kick pointing to the head: this will ensure a spectacular KO.
Learn how to use the techniques of Thai boxing elbows and knees for short distances and clinch - These are two powerful weapons to use when you are close to your opponent. Training Muay Thai is able to teach you the most effective way to combat it. Just consider that at all meetings of MMA fighters willingly use the technique of the clinch. It 'important to know how to best use with proper and complete training Muay Thai.
The Thai boxing teaches you how to effectively hit the opponent's legs - Use low kick to knock out your opponent's legs is a very effective strategy. In fact, not having the ability to walk or even stand, force your opponent to surrender. A single low kick can cause these effects if done properly.
Learn different ways to control your opponent in the clinch - Use of Thai boxing clinch greatly increases the ability of the MMA fighter to control the head and neck of the opponent fighter. From this position you will be able to learn how to draw a wrestler applying the right pressure on the neck. From the clinch with knees can also affect the entire body of the opponent. There is nothing to say about the knee: a weapon is quite powerful and effective.
The Muay Thai teaches how to defend against attacks very different. Thanks to a Muay Thai MMA fighter will be able to respond to any type of attack.
What are the training methods used in Muay Thai?
The use of the punching bag - The Thai Boxing fighter using the punching bag to improve their technique of punches just like a boxer. The difference is that the Thai boxer hits the bag with kicks, elbows and knees. The weight of the punching bag is designed to put the right amount of resistance to the punches of the athletes. The punching bags used in training muay thai are of different sizes and shapes, just because a Thai boxer should be able to train with all parts of your body. An example of a punching bag used in Muay Thai is the bag almost to the ground long it takes to train the kicks, especially the low kick.
Hitting the pao - pao also offer resistance against as a punching bag. The main difference between the two is that the pao add interactivity with a partner. This gives the possibility to a MMA fighter to test its techniques of attack on a moving target, making realistic training almost as if it were a real encounter. The training allows pao, a good teacher, to be able to train their students according to the combinations that can be used during the meetings.
Sparring - It 's the technical training as close to a real encounter, and is also the most important technique. Sparring with a fighter learns how to apply the techniques studied and the whole is very similar to that in just meeting the punch is typically reduced by 50%. The sparring is practiced with adequate protection for MMA.