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Get Fit to Fight Part 1: Fighter Strength It has been my experience that strength training is poorly executed, or even merely neglected by MMA practitioners, and it is easy to comprehend why. There is such a big demand on the athletes – peculiarly younger fighters. The hours they put into training each discipline, as well as getting sufficient recovery time, speedily adds up. Skill training distinctively gets priority over strength training by the majority of fighters and their coaches. So the time they do have has to be used efficiently. One mutual fault I have witnessed MMA fighters make is to undertake to mimic the “Circus-Act” of galore outlandish program that they saw on the last episode of a reality series or read in galore magazine. A mutual example of the type of exercise I’m talking in regards to would be performing a back squat while balancing on an unstable surface. Unless the goal is rehabilitation, performing any exercise on an unstable surface is a waste of time for building strength and mass. Another example is performing striking movements using bands or weights for resistance, and calling it a “sport-specific” exercise. In reality the fighter is just de-training technique, while providing highly inadequate muscle stimulation, all in the name of “sport specific” or “functional” training! I assure you, professional fighters don’t in truth train this way. All that show-boating is done for the sake of “good TV” or to keep away from revealing their actual training regime. When fighters genuinely do train this way, it is commonly because they are lost and desperate and are looking for a shortcut to get that ever elusive “edge” over their competition. In galore cases they are lead astray by “trainers” who are more than more than willing to scam them out of their hard earned dollars, whether measuredly or not, by advocating absurd training programs such as that. It is time to cut the fluff and drive your strength to herculean levels! There are no shortcuts. There is only hard work, following a rational plan. If you occur to be one of those “phenoms” who performs single leg deadlifts on a Bosu ball, while balancing on a yoga ball, while pulling a resistance band in front of you, while wearing black socks, and yet in some way still manage to have a championship belt, then I would argue that you have succeeded in spite of your “strength training” program, not because of it. Consider what could be accomplished if a fighter with that kind of raw capacity were to actually begin training more effectively, and commence making substantial strength gains. My suggestion is simple: if you want to gain an edge, you need to lift heavy weights. Strength is the foundation for athleticism. You can not construct explosive strength (power) without firstborn possessing strength. If you are stronger, you may become faster, generate more force, and you will be more immune to injury. You have to drive out the frills and get back to basics. Following a program that is based around heavy sets of the core lifts such as back squats, deadlifts, presses, and high pulls or power cleans, will make you strong. Pre-historic strong. Strong sufficient to drag a Woolly Mammoth down by it is tusks. Being strong is always an vantage in combat sports. If you take two contenders who are technically equivalent on the ground and on their feet but one fighter is physically more inviolable – who would you bet on? That’s right, the more inviolable guy! (I am just going to assume we may agree on this). For those with A.D.D. or who plainly want a great deal of assortment in their program, other than just throwing around the black iron a few times a week, I commend strongman or “odd implement” training. Not only is this style of training mentally freshening but you can’t get much more “functional” then flipping a 600 pound tire, lifting sandbags, or picking up and carrying a pair of heavy farmers handles for 30 meters. Many of these “real-world” movements have a high carry-over to combat sports. However, do not forget to program this type of exercise into your strength training procedure logically, and not just haphazardly throw it in. I may listen a lot of of you now saying: “But all that lifting heavy is going to make me too huge to make weight!” I have a in truth simple solution for that. Lose Fat! That’s right. If you gained a few pounds of muscle your metaboli process is elevated and it becomes that much posing no difficulty to then lose a few pounds of fat. Let’s be honest… I bet you could stand to lose a few, and then some. And please don’t even consider going into a fight with double-digit body fat percentage, if you are at all severe in regards to competing. All smart-mouth remarks aside, that is a very apparent and beneficial solution. Why carry around all that useless fat when you could be carrying around a few extra pounds of those powerful Type II fibers? Your other weapon for successful combat is nutrition. You will not gain mass if you merely do not provide your body with the proper nutrients or sufficient calories to do so. How may the brick-layer build a wall if he doesn’t have any bricks? Nutrition is a fine balance. You must provide your body with sufficient fuel to energize your workouts and recover and repair, but not so much to the point where you are profiting too much mass (or even worse, benefitting fat) making staying in your weight class impossible. Your goals will dictate your diet and your drive will dictate your success. As a fighter, nutrition is something you will have to have down solid. If you don’t recognise how to do it yourself consult a professional who does, and recompense them to do the thinking for you. I hope this gave you something to think regarding when setting up your training plan in order to invent a solid strength base. In Part 2 of this article I will be talking about conditioning for MMA. Stay tuned for that! Driven to succeed, |
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