Getting into the fighting world takes a different kind of mindset
compared to most athletes. Whether it’s MMA training, Competitive Martial Arts,
Boxing, or any other fighting skill set you have to build up certain
training habits and exercise routines that sometimes are foreign to less
combat oriented athletic events. Where most athletes might take a bit
of strength training to balance their skills, for the most part aerobic
exercise and cardio are
the order of the day when it comes to training. They need to keep their
lungs full, and they need to burn that energy long-term. The longer they
can keep away the burn from lactic acid buildup, the better. Fighters
need a different energy-set, cardio
is a big part of that, but when you spend five, ten or even twenty-five
minutes pounding on another human being you have to deal with the aches
of muscle pain. You need to be able to deliver explosive power even
when your muscles protest every movement, and that requires strength
training.
MMA currently is the debatable top of the competitive fighting game, and if you ask the current line of super athletes like John Jones, or previous greats like Randy Couture, they will tell you that you cannot neglect your strength training. Much of Randy’s fights degenerated into long, grinding matches, where through sheer brute force he was able to power his opponent into positions where he could finish the fight, even when his muscles just didn’t want to cooperate anymore. When you get into training, you need to have the same mentality, you need to work those muscles until they burn, complain, and maybe even give out, because next time they will work better, longer. Each person should make their own customized workout plan, but here are a couple of possible workouts as a point to start, one is an alternating day plan, the other is a daily workout;
Day 1:
Clean and Press: 15 sets x 2 reps
Curl Grip Chin: 15 x 2
Medium Grip Bench Press: 10 x 1
Deadlift: 20 x1
Abdominal Work
Day 2:
Dips: 12 sets x 3 reps
Clean and Front Squat: 20 x 2
Bent Rows: 12 x 2
Barbell Curl and Press: 6 x 4
Abdominal Work
or Every day;
Clean and Press: 20 sets x 1 rep
Bench Press: 8 x 2
Barbell Curls: 6 x 3
Chin: 15 x 2
Squat: 20 x 1
Abdominal Work
For both workout styles, you need to make sure you are pushing your body to the max each time. Work up your weight until you’ve determined that you’re maxed out, and then back off just enough that you can complete each series of reps. You want the burn through your whole body, because you then know that you are pushing your muscles and forcing them to perform when under the extreme forms of stress you encounter in a fight. Don’t forget a trainer though, make sure that your plan works for you, and that someone monitors your performance. When you are just building to get into shape, it’s one thing, but when you are pushing for fighting shape, you need careful monitoring, especially when you are maxing out and pushing so hard. Take it to the top, but take it safely and you can build the muscle mass and the explosive power that serves the best fighters in the ring.
Visit my blog Wellness Derived
MMA currently is the debatable top of the competitive fighting game, and if you ask the current line of super athletes like John Jones, or previous greats like Randy Couture, they will tell you that you cannot neglect your strength training. Much of Randy’s fights degenerated into long, grinding matches, where through sheer brute force he was able to power his opponent into positions where he could finish the fight, even when his muscles just didn’t want to cooperate anymore. When you get into training, you need to have the same mentality, you need to work those muscles until they burn, complain, and maybe even give out, because next time they will work better, longer. Each person should make their own customized workout plan, but here are a couple of possible workouts as a point to start, one is an alternating day plan, the other is a daily workout;
Day 1:
Clean and Press: 15 sets x 2 reps
Curl Grip Chin: 15 x 2
Medium Grip Bench Press: 10 x 1
Deadlift: 20 x1
Abdominal Work
Day 2:
Dips: 12 sets x 3 reps
Clean and Front Squat: 20 x 2
Bent Rows: 12 x 2
Barbell Curl and Press: 6 x 4
Abdominal Work
or Every day;
Clean and Press: 20 sets x 1 rep
Bench Press: 8 x 2
Barbell Curls: 6 x 3
Chin: 15 x 2
Squat: 20 x 1
Abdominal Work
For both workout styles, you need to make sure you are pushing your body to the max each time. Work up your weight until you’ve determined that you’re maxed out, and then back off just enough that you can complete each series of reps. You want the burn through your whole body, because you then know that you are pushing your muscles and forcing them to perform when under the extreme forms of stress you encounter in a fight. Don’t forget a trainer though, make sure that your plan works for you, and that someone monitors your performance. When you are just building to get into shape, it’s one thing, but when you are pushing for fighting shape, you need careful monitoring, especially when you are maxing out and pushing so hard. Take it to the top, but take it safely and you can build the muscle mass and the explosive power that serves the best fighters in the ring.
Visit my blog Wellness Derived
