MMA Training & Conditioning Workouts
Mixed martial arts, also known as MMA, combines elements of wresting, kickboxing, judo, boxing and various other martial arts. Training to be an MMA fighter requires working in at least two of the aforementioned disciplines. To succeed in the sport, participants need to embrace a variety of workout techniques that enhance strength, coordination, durability and conditioning.
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Kettlebells
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Kettlebells are cast iron weights that range from 5 to 175 pounds. The weights are a spherical shape and, unlike traditional dumbbells, have a semicircular handle. Kettlebells have been used by weightlifters for centuries and are now a key component of many MMA workouts. According to mixed martial artist Frank Shamrock, kettlebells improve strength, balance, fluidity and stability.
Boxing
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Boxing is one of the bedrock techniques used in MMA. Used by MMA practitioners to gain both fighting skill and conditioning, boxing builds a fighter's anaerobic and aerobic endurance. Boxing also helps enhance a fighter's reaction time and physical strength.
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Plyometrics
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Employing quick, strenuous movements such as throwing a medicine ball or repeatedly jumping over a barrier, mixed martial artists use plyometrics to gain speed and power. The explosive muscle bursts produced by plyometrics training also help MMA practitioners to gain balance and endurance. MMA standouts B.J. Penn and Rich Clementi, among many others, have used and recommended plyometrics as a key MMA training exercise.
Running
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Though it has nothing to do with a specific martial arts technique, running is one of the most vital aspects of MMA training. According to martial artist Robert Rousseau, MMA fighters need to have outstanding conditioning, and running is the best way to gain that conditioning. Rousseau suggests running up stairs or hills to optimize training.
Warning
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Without proper supervision and training, all of the aforementioned training and conditioning techniques can pose a serious risk of injury. To ensure proper safety, seek out expert advice before entering into any new workout program. Because of its violent movements, plyometrics can be especially dangerous to beginners and those under the age of 16.
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References
- Photo Credit boxe 47 image by Nathalie P from Fotolia.com
