MMA Weight Training
MMA focuses on practical methods of fighting. While some martial arts may focus on the esoteric, philosophical, or the artistic elements of martial arts, MMA focuses on specific manners to subdue an opponent. MMA requires a great deal of training and hard work, and as such many elements must come together, including nutrition, conditioning, and cross-training. Weight training is a crucial aspect in helping an athlete attain proficiency in MMA.
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Schedule
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Weight training for MMA requires discipline. Train regularly with a schedule and stick to it. A sporadic weight training schedule not only will keep you from making any progress in MMA, but it can also cause muscles to be damaged. Train with a partner to help you keep to your schedule.
Whole Body
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Focus on total body training. Focus on specific exercises that work out the entire body, such as dead-lifts and snatch and cleans. These exercises focus on improving explosive power rather than just general strength or endurance, which adds to the power of punches and kicks.
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Core
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Exercises that focus on abdominal muscles are important in MMA training. A strong core helps protect the midsection from hits and punches. It also adds to the power of your own strikes. A powerful punch or kick starts from the core, and proper weight training can add to your overall effectiveness as a fighter.
Lower Body
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Lower body exercises help MMA fighters develop a strong foundation. Exercises such as lunges allow you to increase strength in the leg muscles, allowing you to deliver more speed with your kicks. Since many leg exercises also stretch out your hamstrings and quads, they will also make you more flexible, allowing you to kick higher.
Arms
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Isolating muscles in the arms with weight training is key to delivering faster and stronger punches. Standing straight-arm dumbbell presses, especially when executed unilaterally, mimics the punching motion, and can develop your body into a punching machine. While all arm exercises develop strength in the arms, this specific exercise also develops endurance and speed.
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References
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- Photo Credit Silhouette of martial arts kick punch. image by Joyce Wilkes from Fotolia.com
