Suzana MikolovaMMA Strength and Conditioning – Training Techniques for a Stronger Fighter
There are many techniques to be followed to get the most out of MMA strength and conditioning training. In return, the mixed martial artist will execute his or her skills in the match at the highest peak and will most probably succeed in defeating his or her opponent. Here are a few tips on how these fighters train.
Stamina Training Techniques
MMA strength and conditioning consists of building up stamina. Unless you knock out an opponent in the wee minutes of the first round, the fight may last until the last bell rings. In the olden days, fights could last up to 30 minutes straight, and that is “forever” for a fighter. Most of them lasted through MMA strength and conditioning training. Work-outs to improve on your stamina are through cardiovascular activities. Running, jogging, swimming, cycling for at least 20 minutes a day will help achieve more stamina.
Plyometrics is a great exercise for both stamina and strength. It is used by all mixed martial arts fitness coaches. It is designed to produce powerful and swift movements to improve the nervous system of the body used especially for sports like this. A good routine would be jumping on a bench with both feet landing on it simultaneously, and then stepping down slowly, repeating 10 times for 3 cycles. This will strengthen the legs and the core, and will improve your balance when using or guarding take down moves on your opponent.
Grip Training Techniques
Grip is very important in this sport. To strengthen and condition the grip, you must also target the forearm. To do this, perform a series of wrist curls using moderately heavy dumbbells without gloves. Try not to use gym gloves while working out. This will only soften your palm and grip for the task. Use also portable adjustable grip devices or hand gel balls to solidify the grip. This will be used for various grappling advantages.
Power Training Techniques
Weight lifting will build the muscle you need to pack that punch, but bigger muscles does not necessarily mean stronger. The leaner and more cut body produces more strength. This can be achieved through high repetition weight lifting using lesser weights. A good example for the biceps would be an exercise called “21’s”. Using a moderately weighing dumbbell, perform dumbbell curls by dividing them into 3 segments, 7 counts per segment totaling 21 counts. The first segment is to curl your arms from your waist until the dumbbells are in line with the elbow, and then down again. Do this for 7 counts. Without stopping, switch to the next segment which starts from the elbow until the weights reach your shoulders. Do this 7 times. When you reach the 7th repetition, start again; only this time, do a full curl (all the way up to the shoulders) for 7 times. Do this for at least 3 cycles.
Sparring
Lastly, spar with bigger opponents. Choose taller, heavier opponents to get down on the mats with or in the ring. This will expose you to fight at a disadvantage, training you about what to expect if your opponent is bigger. This is also a great confidence booster when fighting opponents of the same size and those who are smaller. It is kind of like swinging 5 baseball bats for a practice swing then releasing the other 4 when you’re about to actually bat. It just makes it feel much easier.
There are plenty of more detailed techniques for MMA strength and conditioning training. Together with training in the martial art itself, along with the proper diet and self discipline one will definitely go a long way in the sport.
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