Strength Training for Fighters MMA

Strength Training for Fighters MMA
For years coaches have been fighting to go to the gym and do a bodybuilding style program of weight lifting, bench, dumbbell curl, and lat pull-down with not a lot of thought, why, why they spent up to a ' now the weight room doing the lifts to fail, and focusing on a single common type of isolation movements. While their intentions are good, because the fighters would be to lift weights, this is the wrong approach. What the fighters, or interested in the force "right" is functional to understand that bodybuilding is a sport almost no effect on athletic performance to transfer power. Bodybuilding is a sport of vanity, or build your body and accurately represented, this has nothing to do with the fight of our sport! (Author does not matter the sport of bodybuilding, only draw the obvious differences, what we do and what they are doing that for some reason is not obvious to most of the coaches).

The second problem with this approach is that isolation movements (pushups, leg lifts side / extensions / presses, etc), your body learns the necessary coordination to be strong muscle. Whenever we do something that requires a power supply, the brain sends a signal through the central nervous system (the longest nerve in the body that extends from the brain at the base of the spine and the millions of cells nerve are spread throughout the body), which in turn triggers the sequence of primary and secondary (stabilizer) muscles needed to perform this task. For example, as a kick boxer take a look back leg around the house requires a high degree of power, first turn your front foot, hips and abs and swing leg whips his cock back, then the momentum created by the rotation of the hips and abs.

It is not isolated from the business, which can produce and teach you how to do this, leg presses will teach you how to push your legs outward, the plug-in will teach you how to straighten your legs, but will not teach you to participate in the hips or abdomen (core muscles). On the other hand with respect to the Clean Power will start from the ground ballistic bet (increasing incredibly fast from the floor), push the explosive from the hips and ends on a strong attraction trapezious muscles throughout the body literally teaches coordinated the elevator system to be strong CNS. Be functionally stronger for both the central nervous system as does muscle strength.

Functional strength training really, really on the application of heavy compound movements that involve the core (abdominals, lower back, hips / hip flexors, quadriceps and hamstrings, not just the abs as most infomercials would have you believe) and the length of the extremities (arms and / or legs). The use of these types of movements required for a representative and a representative percentage of maximum (1 RM, the weight more than I could lift with good technique), we can control what we will get answers to your body. For example, several sets of 1-2 repetitions an approximately 90% of your 1RM strong tension in the central nervous system (CNS) and show you the intra-muscular coordination, more emphasis will be placed in the muscles, this is important because a wrestler, who are more concerned with doing as difficult as possible, keeping the respective weight categories.

If you have played several sets of 80-10 repetitions of about 55-60% of 1RM, or not only promote their own learning within the central nervous system or muscle, the muscle but you do not set much, and probably a lot of muscle in the body (the last thing you want a fighter competition, is finally moving up the un-natural weight class). So, assuming you want to fight the forces of the game, how you do it? It 'really quite simple, take 3-4 years for the whole body and make them heavy and low reps (low weight high number), the largest force, or if you want more power (speed strength), go for lighter weight repetitions contains several low.

Two example programs are consistent with:

Better resistance: 3-5 minutes rest between sets.

Monday

Power cleans the floor 5 sets of 3 reps with 85-90% of one repetition maximum (RM)

Wednesday

Squat 5 sets of 3 reps with 85-90% of 1 RM

Friday

Push Press 5 sets of 3 games with a 85-90% or 1 rm

For example, if a representative of the maximum back squat is 300 pounds, you can run 255-270 pounds. You should also carry out other forms of assistance exercises every day, less intensity, as the day leuanvedoille clean energy, not to go three-September 1 to 2 reps short of failure. Air squats, front squats or squat head back to back days, and her hands push-ups, ring dips and push-up bars and could be pushed to make the daily press.

For maximum effect: All representatives should be done as quickly as possible with good form. Do not take more than 1 to 1.5 minutes of rest between sets.

Monday

Clean energy from the ground 2 sets of 10 repetitions at 55-60% of one repetition maximum

Wednesday

Back Squats 8 sets of 3 reps at 55-60% of one repetition maximum

Friday

Press Press 2 sets of 10 repetitions in 55-60% of 1 RM

Assistant work would remain the same as the greatest strength of the year.
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