Just a few fighters of mixed martial arts can be called the legends of this sport. One of them is "The Last Emperor" Fedor Emelianenko. Someone will say that he achieved success through innate talent and good genetics. Fedor himself is convinced that this is not the case, but the hard work on himself.
The training of Fedor Emelianenko takes place according to special principles that differ from those used by other fighters. The "Emperor" does not apply standard strength exercises. Yes, no training of Fedor Emelianenko with “iron”! The athlete does not use weights and barbells. Instead, he uses strength exercises of his own design.
To learn to fight, you need to fight
The basis of each training session of Fedor Emelianenko is a struggle. It is her fighter who uses as a replacement for classic simulators. According to the “Emperor”, muscles act so actively in the process that strength and endurance increase much better than when using “iron”.
Training hands Fedor Emelianenko carried out on a circular basis. This means that he goes from one exercise to another without rest, and pauses only after he completes the entire complex. This helps improve stamina and impact power.
The first training of Fedor Emelianenko
In his youth, the future "Last Emperor" trained with a barbell and dumbbells. In the bench press, he achieved a result of 180 kg. However, then the future champion noticed that such exercises, although they contribute to the growth of maximum strength, negatively affect other factors - for example, flexibility and strength endurance.
Then, our own program was developed, which includes a set of high-intensity classes:
- running (with accelerations, up to 15 km);
- pull-ups (several tens of times, which is an excellent result, given that Fedor is a heavyweight);
- push-ups (with different positions of the hands, on different muscle groups);
You need to talk about the latter separately.
Description of Fedor Emelianenko’s endurance training
The Emperor’s favorite exercise is with a sledgehammer and a tire from a truck. The technique is simple: you need to pick up a sledgehammer and beat it with all your might on the tire. The longer the better. This exercise not only contributes to a tremendous increase in endurance, but also develops the muscles that a mixed martial artist needs. Perhaps it was thanks to him that Fyodor gained his famous power in the "ground and pound."
Attention! Training with a sledgehammer and tire is quite dangerous for an unprepared person. A heavy metal object can escape from your hands and cause injury. It is recommended to start slowly and carefully.
Regularity of classes
The intensity of Fedor Emelianenko’s training depends on what stage of preparation for the battle he is at. Usually he exercises up to three times a day, periodically taking breaks so that the muscles have time to recover.
Together with the Emperor team, he regularly travels to Kislovodsk, where he spends a lot of time. He pays special attention to studies in thin air. In conditions of lack of oxygen, the body is forced to work at the limit of its abilities. Then it becomes much easier to fight in ordinary terrain.
One of the most important factors is proper nutrition. The fighter here has to behave somewhat differently than the bodybuilder. About 4 hours before the first training session, Fedor has breakfast (not too tight). The next meal comes only at the end of the exercises. If a battle is to be fought that day, the Emperor only eats in the morning.
An important point is colds, which, alas, happen to everyone. Having become ill, Fedor immediately stops all exercises and does not resume them until at least 2 weeks have passed since recovery. Exercise during illness is not only useless - it is harmful.
"The Last Emperor" claims that the time of classes depends on the individual characteristics of the body. He recalls that the stories are known as athletes who started training early in the morning, and those who only practiced in the afternoon. It is necessary to analyze well-being and navigate it.
But the most important factor, no doubt, is motivation. If you want to become the best of the best, you need to do more often and more intensively than others. We must constantly look for new techniques and experiment.