Mixed martial arts (MMA) is a hybrid combat sport that showcases aspects of boxing, kickboxing, wrestling and submission grappling. Athletes need to be skilled in all these areas to participate; they need the skill to punch, kick, perform take-downs and submissions. They must also train their bodies to handle the physical demands of the different phases of fighting.
History
Modern MMA evolved from mixed style, no-holds-barred contests that were popular in Japan and Brazil during the 1900s. In 1991, Brazilian Jiu Jitsu fighter Rorion Gracie created the Ultimate Fighting Championship to showcase the effectiveness of his family's grappling system, Gracie Jiu Jitsu. In the first UFC, fighters represented different styles, as the technical, methodical grappling expert Royce Gracie tried out and defeated several quick, explosive strikers en route to victory.
Modern MMA
As fighters began cross-training in different styles, their physical conditioning requirements changed. Strikers, such as boxers and kickboxers, would be used to emphasizing explosive speed and power as well as agility, as they would need to be light on their feet to deliver powerful strikes for several short, 3 minute rounds. Wrestlers and grapplers would be accustomed to long, continuous fights that would not be split into rounds, which required muscular endurance and strength to hold opponents for long periods of time. As the sport evolved, fighters needed to develop both kinds of fitness.
Function
Conditioning for MMA fighters must take into account the different requirements on the athlete's body. You will need speed and agility to move quickly around while standing, explosive power to deliver strikes and wrestling take-downs, as well as raw strength for holding and controlling an opponent. On top of that, you will need outstanding cardiovascular and muscular endurance. Most fighters and conditioning coaches use circuit training that works you in as many ways as possible.
Types
A typical circuit mimics the duration and demands of a fights with a series of different exercises. A round is generally 5 minutes. Number of rounds ranges from one for amateurs, three for professionals and five for title fights, with a 1 minute rest period in between rounds. A common tactic is to perform a different exercise for each minute of the round. Each round can contain a series of exercises testing all aspects of your fitness or, if performing multiple rounds, each round can be dedicated to a particular aspect such as one round for explosive power, one for pulling and one for aerobic endurance.
Features
Almost any exercise can be used in a circuit, although simple movements are better because it allows a fatigued athlete to continue working as hard as he can without worrying about maintaining proper form. Body weight exercises such as burpees, push-ups, squats, chin-ups and tuck jumps are often used. Sprints, carrying your partner, hitting a punch bag or wrestling drills are also common. Other exercises requiring more equipment include kettlebell work, tire flips and hitting tires with sledgehammers.
References
- "Mixed Martial Arts: The Book of Knowledge"; BJ Penn; 2007
- "The Ultimate Guide to Conditioning"; Mark Hatmaker; 2007
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