Mixed martial artists have nowhere to hide. Inside the cage, they must be prepared to fight for up to five, five-minute rounds during which they will have to show speed, agility, power, flexibility, strength and endurance. To make things worse, their opponents will be trying to stop them, making adrenaline a factor. Such workouts are popular amongst gym goers because of their intensity.
Types
Fighters must be proficient in every phase of combat. The first is striking range, where fighters are standing at a distance and are able to throw punches and kicks. The next is commonly known as the wrestling, or clinch, phase, where fighters are holding each other while standing. Here the objective is to throw your opponent or control him and land strikes. Last is the groundfighting phase, where one or both fighters are on the ground. Control of the opponent, striking, joint locking and chokes are possible.
Considerations
MMA requires different athletic attributes in separate phases of a fight. Strikers need to be explosive and quick. Brute strength is necessary in the wrestling and ground work aspects but weight classes mean that adding too much muscle mass can be a disadvantage. Carrying too much muscle can hinder a fighter’s mobility or cause a fighter to fatigue faster, as larger muscles require more oxygen. Fighters need to maintain their technique after several hard rounds of fighting.
Purpose
MMA conditioning needs to replicate the stress of a real fight. It is a commonly held rule in combat sports that sparring is harder than technical training, while a real fight is harder still. Fighters consider the conditioning to be part of the ritual of preparing for a fight. A hard conditioning session often begins the class, so that fighters are accustomed to working their technique or sparring while fatigued. Knowing that she is capable of pushing herself even when exhausted can give a fighter added resolve.
Features
A common method is for fighters to simulate the rounds of a fight. They will perform drills for the duration of a round, usually five minutes, rest for one minute, for as many rounds as necessary. Calisthenics, plyometrics, kettlebell work, sprints, takedowns, partner lifts, pad work, grappling drills and ground and pound are all popular components. If a fighter is preparing for a fight, it’s common for him to do several rounds of sparring against a different opponent each time.
Warning
MMA training is extremely strenuous, and injuries are a reality of the sport. Many professional fighters compete with injuries. You can minimize the risk by training slower and being careful when applying submission holds, but accidents may happen. Let injuries recover fully before you resume training otherwise you run the risk of reinjuring yourself. Wearing down your body taxes your immune system and can lead to illness. Always allow sufficient time to recover and ensure that you eat and sleep properly.
References
- "Mixed Martial Arts: The Book of Knowledge"; BJ Penn; 2007
- “The Ultimate Guide to Conditioning”; Mark Hatmaker; 2007
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