MMA Training Program - Routine For Your MMA Fight

Athletes that compete in mixed martial arts (MMA) have to be in amazing physical conditioning. This is due to the burdens placed on the body during a fight - a fighter has to have great strength, aerobic capacity, and they also need to be able to use their muscles anaerobically for long periods of time. Due to the awkward angles that fighters often find their joints at, they are also required to have strong stabilizing muscles, less they risk serious injury.

The first part of your training program should be used to build up stability in the core. This is done by doing a variety of exercises that hit less-used muscles. Stability exercises can be done in many planes of motion, but most just require you to be off balance or in an awkward position. Some examples of exercises that increase joint and core stability are Cuban presses, external shoulder rotations, split squats, one-legged squats, balance cushion squats, one-legged deadlifts, good mornings, hyperextensions, and torso twists. If you have a weak groin you can further stabilize that by doing adductions. This training cycle should last for approximately three weeks, depending on your level of fitness and athletic experience.

The second part of your training program needs to focus on two things: building strength and learning how to use it. To do this, you'll need to incorporate both raw strength exercises and Olympic lifts. When doing this cycle, you need to focus on heavy weights and low reps. The goal isn't to cause hypertrophy, so try to stay under 6 reps. Some exercises that are recommend for people going through this section include hang cleans, deadlifts, squats, snatches, and barbell rows. This phase should last for three to five weeks, again depending on your overall level of fitness and how much strength you want to gain.

Cardio is important in MMA, so the third part of your program should put heavy emphasis on this. Since cardio is great at burning fat, you'll also want to start cutting down your diet and eating fewer carbs. During this phase, you'll want to lift light weights and do a lot of running. I recommend at least two miles of moderately intense running four times a week. Swimming is an even superior aerobic activity that will get you into shape in no time at all. I also recommend including high intensity interval running twice a week, during which you should cover about one mile. Other good cardio exercises include burpees, jump roping, and jumping jacks. This phase should last approximately three weeks.

The final phase of your MMA training program will be for trying everything together. Many people refer to this as circuit training, since you'll be doing all of your exercises in a circuit format. The intensity should be moderately intense and focus on functional strength training. Some good exercises are tire flips, yoke carries, and resistance running. This period should last for two to three weeks, and should be followed by a similar period of lower intensity training leading up to the fight.

If you want to learn how to improve your overall fight game and increase your strength, then check out my website: MMA Strength. You will learn how to never gas in a fight and how to increase your strength beyond peak levels by following the advice on the site.

Article Source: http://EzineArticles.com/?expert=James_Jameson