MMA Power Training
While hand-to-hand combat as a sport took place in many ancient civilizations, mixed martial arts is relatively new to the mainstream sporting world. Combatants use a number of martial arts skills to try and defeat their opponents. To be successful in these competitions, athletes need to have high levels of cardio endurance and muscular strength. MMA fighters use a variety of exercises to build and maintain their strength for the strenuous activity that is mixed martial arts.
Other People Are Reading
-
Using Power
-
Power is important for MMA fighters, who need to be able to use power to attack and defend. For example, a fighter with a wrestling background can use his power to grab his opponent and take him down. Powering out of attacks at the right moment can also help you escape dangerous positions. For example, a fighter can overpower an opponent attempting to place him in a submission hold.
Exercising to Develop Power
-
Developing power for mixed martial arts requires raising the potential maximum power output of your muscles, which is also known as explosive power. Exercises such as the jump squat and power clean help develop muscle power. Be sure to have a spotter to safely use these exercises. A mistake in form can lead to a serious injury that can hamper your MMA career.
-
Example Workout Plan
-
A power development program should last three to six weeks. Extending that time period can lead to over-training your muscles, hampering your future improvement. Exercises you can use include: jump lunges, low squats, medicine ball throws, clapping push-ups and explosive jumps. Create your workout with exercises that impact the muscles you need to improve. For example; jumping lunges and low squats help build power in your leg muscles. This added strength can help you lift your opponent or fend off attacks aimed at your legs. Complete three to five sets of each exercise, with one to eight repetitions per set. Rest for two to four minutes between each set and four to six minutes between exercises to build energy for the next task.
Importance of strength
-
Developing strength is an important part of increasing your overall power for mixed martial arts. Your starting strength is a determining factor in how much power your body produces. For example, using the bench press exercise will develop strength in your pectoral muscles. This improved strength will help you use your upper body to power away from attacks and takedown attempts. Lifting weights is an effective strategy for building increased strength. When working out, complete three to five sets of four to six repetitions for each exercise.
Additional Information
-
Before participating in any type of exercise, consult your physician to receive a full physical. Your doctor will help you understand your body's abilities and how to stay healthy during training. A physical trainer can also help you create a workout that best fits the goals that you have in mind.
-
References
- Photo Credit Pile of Weights image by mcab from Fotolia.com
