Mixed martial arts, coming to popular view in 1993 with the advent of the Ultimate Fighting Championship (UFC), are a multimillion-dollar sports event in the world. A combination of striking, takedowns and ground fighting, it is the modern interpretation of the ancient Greek pankration. Mixed martial arts instruction has become available in even small towns, with varying quality of instruction. Regardless of what system or style of fighting you study, expert fighters can recommend some tips for training.
Takedowns
Master the double-leg takedown. It is the most used takedown in the sport. Shooting in and grasping the opponent around the legs, a fighter stands up and throws the opponent to the mat. This is simple to master and effective. If you are a stand-up fighter, specializing in boxing or muay Thai, mastering the double leg will allow you to defend against it better. If you are a wrestler or jiu-jitsu fighter, mastery of this takedown will allow you to take an opponent to the ground and win the fight on your own terms. The legendary UFC champion and owner of the Lion's Den Training Academy in California, Ken Shamrock, wrote in his book "Beyond the Lion's Den," that the double leg was the only takedown he bothered practicing and teaching because of its effectiveness.
Ground Fighting
Know the guard position perfectly. The UFC started because of the challenge of the Gracie family from Brazil. They offered $10,000 to any fighter who could beat their chosen fighter. Today, Brazilian jiu-jitsu (BJJ) is still considered a foundation art to know for success in MMA. The foundation of BJJ is the guard position. The guard is loosely defined as any position where you are on your back with your hips between your torso and the opponent. Mastery of the guard position is what allows a BJJ fighter to survive and win against a bigger, stronger opponent. BJJ black belt and UFC champion B.J. Penn writes in his book, "Mixed Martial Arts: The Book of Knowledge," that to be successful in MMA, a fighter should focus his ground-fighting training on attacks and defenses in the guard. Even if a fighter is injured or exhausted, being able to survive in the guard position will allow him to stay in the fight and succeed.
Stand-Up
One of the most important phases in an MMA fight is the clinch, according to UFC hall-of-famer and former Olympic wrestler Randy Couture, in his book "Wrestling for Fighting." This is the phase between striking and the takedown. Mastering the Greco-Roman wrestling style will allow you to control the clinch game better. Couture recommends that any serious MMA fighter receive coaching in Greco-Roman style wrestling to fine-tune their clinch work for MMA.
Conditioning
Beyond the technical aspects of fighting, conditioning can make or break a fighter's success in the cage or ring. A blend of three types of conditioning is critical to MMA success, according to trainer Martin Rooney, in his book "Training for Warriors." The head of the Parisi Speed School, Rooney is the conditioning coach for several members of the Gracie Jiu-jitsu family.
Rooney suggests two to three strength training sessions per week, with a blend of weightlifting and body-weight training. He also recommends long, steady duration running, referred to as "roadwork," for aerobic conditioning. The final aspect of conditioning for MMA, according to Rooney, is metabolic conditioning. This is a combination of strength training exercises, MMA techniques, and cardio conditioning like sprints, done in concert, to replicate the energy demands of a fight. Rooney recommends performing metabolic conditioning drills that last at least one round longer than your fight is slated to last, providing a reserve of energy to call on if necessary.
References
- "Beyond the Lion's Den;" Ken Shamrock; 2005
- "Mixed Martial Arts: The Book of Knowledge;" B.J. Penn; 2007
- "Wrestling for Fighting;" Randy Couture; 2007
- "Training for Warriors;" Martin Rooney; 2007
Member Comments