Mixed Martial Arts, or MMA, is one of the toughest sports around. To be an MMA fighter, one must be at the peak of his fitness level and have all around strength, agility and skill in order to be competitive in the sport.
MMA fighters need to be a combination of strong and well conditioned athletes. Strength ability to be able to explode at any movement and a conditioning ability to last during the rounds are two of the most important abilities that a fighter must possess.
MMA fighters are expected to be a boxer, a kick boxer, a judo expert, a wrestler and a Jiu-jitsu expert. To be the ultimate fighting machine, one needs to have low body fat and overall strength and fitness combined with an appropriate diet plan plus you need to be flexible and powerful. The MMA fighter’s fitness training exercise program needs to conquer all areas of fitness to be able to conquer the opponents in the ring.
So what kind of fitness and exercise training programs does an MMA fighter need? Fightauthority.com gives a low-down on the kind of fitness training and exercise programs that an MMA fighter must do.
Bodyweight Fitness Training: MMA Fighter Style
Fitness training and exercise programs that focuses on bodyweight training and incorporating this fitness training in an MMA fighter’s fitness and exercise routine is a perfect complement to an MMA fighter’s already rigorous fitness training schedule. Although there are many exercise programs that are pure bodyweight exercises, MMA fighters needs need a little “something” else to increase their overall strength. Kettlebell exercises, heavy squats and deadlifts grip strength exercises, explosive pressing and snatching plus sandbag exercises may be just some sample fitness exercises of what an MMA fighter needs in increasing their overall strength.
MMA fighters also do fitness training at the gym. An MMA fighter’s body needs an exercise workout as a whole and needs different types of strength focused exercise from different muscle groupings. First of, an MMA fighter needs power so a good portion of their fitness exercise must focus on raw explosive powerful strength. The best fitness exercises for this are push presses, deadlifts, squats, chest presses, high pulls, cleans, snatches and the variations of these exercises.
MMA fighters need to incorporate all types of fitness training methods such as weights and combat specific exercises. Their fitness training methods also need to include building core strength and building strength endurance. So what kind of fitness training and exercise programs do top fighters do in preparing their bodies for a fight?
Most MMA fighters start by veering away from using the traditional gym lifting exercise equipment to incorporating a variety of fitness training methods including bodyweight exercises, unconventional exercises, combat specific exercises, strongman training and more.
The Pit MMA Fitness Exercise Workout Program
The Pit Workout is a dynamic, three-day per week MMA and fighter fitness exercise workout program designed to build speed, power and endurance. Each one-hour fitness exercise program includes full body conditioning exercises while targeting specific muscle groups.
Combat Core Strength Fitness Training
The “Core” is the essential foundation that every fighter needs to have because effective core strength is important for punching, kicking, scrambling and takedown. Combat athletes that neglect doing their core strength fitness training hinders themselves when the time comes to fight. The Diesel Crew guys are advanced revolutionary strength fitness trainers known for their insane strength and have worked with many top wrestlers and grapplers in improving their overall strength.
To become a top MMA fighter, one needs to work on overall fitness and strength level first. Have a diet plan fit for an athlete, get the cardio exercise necessary for prime heart function such as aerobics exercises and get as strong as you can.
Strength Focused Fitness Training Exercises
Squats, deadlifts, cleans, bench press, push press, and rows are just a few exercises that every MMA athlete must do.
Squat exercises are one of the best leg and full body exercises that an MMA fighter can do. Squat exercises will build overall strength and give tremendous power. An MMA fighter must also keep in mind to do varying squats in his exercise program: some days should be heavy squats and other days squat for repetitions. Squat exercises give the power and speed for takedowns, kicking and explosive techniques.
Deadlifts exercises are a great overall strength and power developer, probably the best exercise for developing overall pulling strength. It works out the grip, leg and core strength. Deadlifts exercises can be done with exercise equipment like a barbell, trap-bar, sandbag or any heavy object that needs to be picked up.
Also according to fightauthority.com, cleans are the best overall explosive exercise and adding a press to this exercise makes it the famous clean and press. This exercise can be done with the help of exercise equipment such as a dumbbell, barbell, kettlebell clean and press and the sandbag.
Lunges are also an excellent exercise choice in preparing for an MMA fight because it builds leg strength. Lunging exercises develop the muscles required for standing on one leg at a time. Strong legs are also needed when you need to kick during an MMA fight and a lunge exercise gives incredible leg driving power for kicking and takedowns.
Having upper body strength is also important for an MMA fighter. Bench pressing exercises helps develop this. It is also wise to employ a weight exercise program that more closely simulates the condition of the fighting ring. Using exercise equipment such as the one-armed kettlebell clean and press or the push press can help.
Standing shoulder or push press exercise is another upper body exercise great for MMA strength. This is an explosive movement exercise that develops punching, pushing and driving power. One can use exercise equipment such as kettlebells for this exercise, a straight bar or a sandbag. Although sandbag fitness training alone is great for MMA athletes for it’s probably the best strength upper body exercise for fighting. Rows and pull ups exercises are good for developing pulling power and strength.
Aerobic and Anaerobic Exercise for General Fitness
Aerobic exercise increases general fitness while anaerobic exercises build up tolerance for muscle fatigue, which is a critical exercise when you want to outlast your opponents in the ring. Try circuits or sprints exercises to lessen muscle fatigue. Isometric push up exercises is also great to try. Isometric exercise techniques that require exertion of force on a muscle or muscle group can also be beneficial.
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