The popularity level of mixed fights literally rolls over today. This fact is not surprising, because in what other sport will you find such an organic combination of wrestling and shock equipment, strength and endurance, speed and reaction? And therefore, MMA training for many has become a welcome pastime, the specifics and features of which we will consider as much as possible in this article.
General principles of MMA classes
First of all, it is worth noting that MMA training for fighters of this direction should consist, in fact, of maximizing orientation on those specific loads that an athlete will experience directly during his fight. Therefore, special attention should be paid not only to long and tiring runs, which, in addition to general endurance, do not essentially give anything, but also to special exercises and trainings, the main vector of which will be to improve the fighter's skills in given directions.
That is, simply put, training should be similar in structure to the battle itself . Experienced trainers take this fact into account, examining in detail each aspect of training. Therefore, training MMA fighters is a very complicated process, requiring both the athlete and his mentor to be extremely attentive, to analyze all their actions.
Functional component
MMA Training Program Basically, it implies an increase in speed and power indicators of a fighter, improvement of endurance, improvement of technical skills of strikes and wrestling. In this regard, realizing that the fight takes place in different styles, the exercises will be aimed at ensuring that the fighter can easily pull, push his opponent for a given period of time, bend, squat, jump, be him and so on. Do not forget that often enough the enemy should be kept in a static position. In general, it is now worth determining the means and methods of training.
Working with your own weight
It's no secret that absolutely any MMA training necessarily includes exercises with your own body weight. Here you should not “reinvent the wheel” again, and you should adhere to the concept of the duel voiced above. To this end, we pay special attention to push-ups, squats, lunges, pull-ups, and practicing a "bear walk." The ideal option is to combine all these components into a single system (circular training) and perform them both with pauses and without them. Such trainings are ideal if you plan to train an MMA fighter at home. The main advantages of such loads are that they do not require special sports equipment, and there is no link to the venue and time of classes.
Classics of the genre
The functional level of a fighter will certainly return to normal if he performs exercises called "traction sled." The following exercises are performed with this equipment:
- traction in a sleigh with promotion;
- traction of weighted sleds facing forward;
- moving the sled while running with your back forward.
If you combine these exercises and perform them in series of thirty seconds, then you can very well develop endurance. Explosive force is built up by using short approaches of several seconds and breaks between them of one and a half minutes. It is necessary to complete about 4-10 approaches for each exercise.
Medball to help you
When training at home, it is quite possible to use equipment such as medball. MMA training conducted in home walls involves the use of this equipment weighing from 6 to 10 kg. The main exercises with him are:
- throw from the chest;
- throws from behind the head;
- throw to the side with twisting of the body;
- throw with one hand;
It is advisable to create a complex of various throws, which will be performed within two to three minutes in a fairly intense mode. It goes without saying that recovery breaks should also be provided.
The bar is a faithful helper
Strength training fighter MMA provides another integral component - work with weights, including with the barbell. Naturally, a mixfighter fighter does not have to have a lot of muscle mass, but nevertheless, the strength and strength of the muscles is increased through the use of “iron”. One of the most common options for a set of exercises with a barbell is to perform the following movements:
- deadlift;
- bench press from the chest;
- taking on the chest;
- a jerk;
- draft in a slope;
- squat.
Each exercise is done 5-6 times with a break of 1 minute. After some time of regular training, you can slowly add weight, but, as practice shows, even a very trained athlete of a heavy weight category is enough for 50 kg, so you should be extremely careful and careful so as not to get injured.
Sprint
Acceleration is perhaps one of the most important components of success in a battle, because if a fighter is slow, then there can be no question of victory. Therefore, sprint is used to develop a powerful jerk in the initial phase of a kick with both a foot and a hand.
Training MMA fighters always include running with maximum acceleration over a short distance. And you can run on a flat, straight stretch of road, downhill, up the stairs. Shuttle running, running in a harness worked well. Before performing this exercise, it is important to stretch your body well in order to protect yourself from injury as much as possible and guarantee a gradual improvement in the result.
Work on percussion technique
A correctly set strike is the key to a successful end to the battle. But in order for it to be correctly executed, it is necessary to regularly develop single variants and combinations.
Shock training MMA includes work on the “paws”, on the bag, practicing blows with a partner, sparring. In this case, it is advisable to pay attention not only to attack, but to defense and counterattack.
At home, the most suitable option for practicing blows would be the so-called “shadow boxing”. This type of training involves air strikes, the main task of which is to master the technical elements of attack and defense without involving a real partner. Working in this way, the fighter thinks through various options for the technical actions that he will conduct in a real fight. All movements should be sought to perform with maximum speed and explosion, thereby increasing the real speed of blows in battle, as well as the maneuverability of the athlete. At the same time, conducting rounds of such a battle with a virtual rival, weights can be used - small dumbbells or other weighting agents. Their application allows you to achieve the desired effect somewhat faster.
However, quite often it is important to strike at the air at a slow pace. Due to this, you can quickly identify existing flaws in technology, determine the degree of your stability, understand the reasons for the imbalance, and learn new techniques. In addition, “shadow boxing” allows you to choose a strategy for the upcoming match if the athlete plans to speak at an amateur or professional tournament.
It is also important to pay attention to proper breathing, since the final result of the fight, its health and well-being depend on how easily and naturally the fighter breathes.