Mixed martial arts matches often combine the punches of boxing, the kicks of karate and the choke holds of judo. An MMA fighter needs to have a high degree of fitness in order to perform all of these techniques during an exhausting five-minute round. The right preparation is a key to success inside an MMA ring. Weight training, interval running, circuit training and the right nutrition can help you get fit to fight.
Weight Training
If you are an MMA fighter, you need to be strong enough to deliver a powerful punch or kick that can knock out your opponent. In addition, you need to be strong enough to control your opponent on the ground. Weight training can help you achieve this type of strength. The Grapple Arts website suggests bench presses, dumbbell curls and weighted squats. The website recommends training with a given weight until you can successfully do more than 12 repetitions with it. At that point, you can move to a heavier weight.
Interval Running
Mixed martial arts matches usually consist of quick bursts of energy by the fighters. For example, a fighter might suddenly attack with a flurry of punches and kicks. Interval running is an effective way of conditioning yourself for this type of explosive activity. Interval running refers to changing your pace while training out on the road. You can train in intervals by jogging for a few minutes and then running at a hard, fast pace for one or two minutes. Continue the intervals throughout the duration of your road work. You can also push yourself to sprint up hills during your runs.
Circuit Training
A successful MMA fighter needs to be both strong and in top-notch cardiovascular shape. Circuit training can help you improve in both of these areas in the same workout. Circuit training is performing a series of exercises one after the other with little rest in between each exercise. The MMA-Training website recommends doing each exercise station of a circuit for five minutes, the length of an MMA round. In the strength training stations, you can do push-ups, pull-ups or squats. In the cardio stations, you can jump rope or hit the heavy bag.
Nutrition
The right nutrition can help an MMA fighter optimize his performance while training and fighting. According to the Body Building website, an MMA fighter should eat plenty of carbohydrates before training or before a match. Carbohydrates like pasta and potatoes can help you sustain energy during a long workout. To help you quickly replenish carbohydrates after training, Body Building recommends eating fruits or carbohydrate bars. During any intense workout, drinking a lot of water is also important in order to avoid dehydration.
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