Put Variety In Your MMA Workout
What is the way to train for strength and conditioning? Bodyweight exercises? Barbells and dumbells? Kettlebells? Sandbags? Plyometrics? The truth is, there is no easy answer except, possibly, all of them.
By incorporating variety, you have many tools and systems available in order to progress. Consider the martial artist who refuses to train with weights. This individual boasts his ability to perform 500 bodyweight squats. Impressive? To be sure, but what about on the mat when he has to move the weight of a 300-lbs. opponent? If this individual has not squatted with heavy weights, there is a good chance that he will be less effective than his cousin who spent time in the rack. is own bodyweight, as well as added resistance.
Today’s combative athlete can't limit himself to one training system, completely ignoring all others. Combat athletes should follow an integrated approach to strength and incorporating high intensity, anaerobic style conditioning and variety will expedite training results, while providing an avenue for continued progression.
How do you find time for each training device?
The answer is simple. You cannot work with each training type during one session. Your workouts should be short and intense and changing your training program every 3 to 6 weeks. Variety can come by way of altering exercise selection, adding weight or modifying your repetition scheme.. For example, you can develop a solid foundation by training with weights and bodyweight exercise. Eventually, you can supplement your workouts with sandbag lifting, medicine ball throws and sledgehammer swinging.
The following is a sample week of MMA workouts:
* Monday - Strength work with dumbbells, sandbag lifting, and bodyweight exercise
* Tuesday - Plyometric work with medicine ball, along with sledgehammer training
* Wednesday - Anaerobic conditioning, along with bodyweight exercise
* Thursday - Strength work with dumbbells, sandbags, and bodyweight exercise
* Friday - Plyometric work with medicine ball, along with sledgehammer training
* Saturday - Anaerobic conditioning, along with bodyweight exercise
* Sunday - Rest
On Monday and Thursday, focus on strength training integrating dumbbell training with sandbags and bodyweight exercise. Focus on full body movements such as dumbbell swings, snatches, one-legged squats, handstand pushups and a variety of sandbag power lifts.
On Tuesday and Friday, use medicine ball drills with sledgehammer work. The sledgehammer is an awesome strength and conditioning tool that highly recommended. Work through a variety of conditioning drills by smashing the sledgehammer against a large truck tire.
Wednesday and Saturday are reserved for your most intense anaerobic conditioning. These days include intense interval training on the track, hill sprints, sled dragging, and a variety of other conditioning drills.
As you can see, there is not one training protocol that should be singled out over all others. Instead, reap the benefits of an integrated training program, one that is constantly changing to prevent habituation.
Mix it up, incorporate variety, and have fun.
By incorporating variety, you have many tools and systems available in order to progress. Consider the martial artist who refuses to train with weights. This individual boasts his ability to perform 500 bodyweight squats. Impressive? To be sure, but what about on the mat when he has to move the weight of a 300-lbs. opponent? If this individual has not squatted with heavy weights, there is a good chance that he will be less effective than his cousin who spent time in the rack. is own bodyweight, as well as added resistance.
Today’s combative athlete can't limit himself to one training system, completely ignoring all others. Combat athletes should follow an integrated approach to strength and incorporating high intensity, anaerobic style conditioning and variety will expedite training results, while providing an avenue for continued progression.
How do you find time for each training device?
The answer is simple. You cannot work with each training type during one session. Your workouts should be short and intense and changing your training program every 3 to 6 weeks. Variety can come by way of altering exercise selection, adding weight or modifying your repetition scheme.. For example, you can develop a solid foundation by training with weights and bodyweight exercise. Eventually, you can supplement your workouts with sandbag lifting, medicine ball throws and sledgehammer swinging.
The following is a sample week of MMA workouts:
* Monday - Strength work with dumbbells, sandbag lifting, and bodyweight exercise
* Tuesday - Plyometric work with medicine ball, along with sledgehammer training
* Wednesday - Anaerobic conditioning, along with bodyweight exercise
* Thursday - Strength work with dumbbells, sandbags, and bodyweight exercise
* Friday - Plyometric work with medicine ball, along with sledgehammer training
* Saturday - Anaerobic conditioning, along with bodyweight exercise
* Sunday - Rest
On Monday and Thursday, focus on strength training integrating dumbbell training with sandbags and bodyweight exercise. Focus on full body movements such as dumbbell swings, snatches, one-legged squats, handstand pushups and a variety of sandbag power lifts.
On Tuesday and Friday, use medicine ball drills with sledgehammer work. The sledgehammer is an awesome strength and conditioning tool that highly recommended. Work through a variety of conditioning drills by smashing the sledgehammer against a large truck tire.
Wednesday and Saturday are reserved for your most intense anaerobic conditioning. These days include intense interval training on the track, hill sprints, sled dragging, and a variety of other conditioning drills.
As you can see, there is not one training protocol that should be singled out over all others. Instead, reap the benefits of an integrated training program, one that is constantly changing to prevent habituation.
Mix it up, incorporate variety, and have fun.
