The Ultimate Fighting Championship (UFC) is a professional martial arts organization that features some of the top fighters in the world. UFC fighters compete in mixed martial arts (MMA) competitions, which simultaneously incorporate a variety of combat disciplines including boxing, wrestling, jiu-jitsu, karate and Thai kickboxing. Competing in the UFC takes skill, endurance and strength. Whether your goal is to fight in the UFC or just train like a professional fighter, weight training should be an important component of your daily workout regimen.
Squats
The squat, according to the National Strength and Conditioning Association's book "Essentials of Strength Training and Conditioning," is a superior movement for building leg and torso strength. For a fighter, squats provide a strong base of support, leaving you less vulnerable to take-downs and better able to overpower your opponent. To execute the squat, place a barbell on your shoulders, bend your knees and squat until your thighs are parallel to the floor, then stand up and repeat. Perform four sets of 10 squats.
Push Presses
The push press is an overhead pressing movement that uses momentum generated by the lower body to assist in propelling the weight overhead. Overhead presses are valuable for UFC fighters because they teach the lower body, upper body and trunk to work together to produce force, which is needed in punching or throwing an opponent. To perform an overhead press, start by holding a barbell at chest height with your hands shoulder-width apart. Squat slightly and then stand up forcefully as you begin to press the weight overhead. Perform three sets of 10 repetitions.
Lunges
Shooting is a move wrestlers use to take an opponent to the mat. Shooting requires you to lung at your opponent's legs, dropping to one of your knees in the process. Lunging with dumbbells helps build leg strength in this semi-kneeling position. Start the dumbbell lunge with the dumbbells at your sides. Take a long step, bending your front knee as your foot makes contact with the ground. Push off the ground with your front foot to return to a standing position in your original footprints. Perform four sets of 10 lunges with each leg.
Kettlebell Swings
Unfamiliar to many, kettlebells are solid iron balls, about the size of cannonballs, with thick handles on top. According to Steve Cotter, author of "The Complete Guide to Kettlebell Lifiting," kettlebells can simultaneously improve strength, power and mobility, all important components of fight conditioning. The most basic kettlebell exercise is the swing. Start by holding the kettlebell with both hands between your legs. Your stance should be wide. Using a strong hip thrust to generate force, start swinging the kettlebell from between your legs to about eye level. Perform at least four sets of 15 swings.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "The Complete Guide to Kettlebell Lifting"; Steve Cotter; 2009
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