Combat athletes participate in mixed martial arts (MMA), a full contact sport where the athletes utilize fighting techniques and skills from various martial arts. Most professional fights consist of three rounds, each lasting five minutes. Fighters will utilize a blend of cardiovascular stamina and strength to be successful. In training, fighters will increase overall strength and endurance by training with kettlebells--a piece of Russian strength-training equipment made from cast iron.
Significance
As combat athletes move up the ranks and gain more experience, the fighters become stronger and smarter. Fighters have started to incorporate kettlebells into training routines to compete with other elite fighters. During a match, a fighter may be required to make powerful strikes, explosive take downs or "ground and pound"--when a fighter has a top position on the opponent. Kettlebells can provide the training implement that fighters need to execute in the ring.
Benefits
Regardless of the opponent or moves during a fight, the metabolic demands of a MMA fight are intense. Each fight will stress the stamina, strength and endurance of any combat athlete. Kettlebell training can match the metabolic demands and intensity of the fight. As a result of kettlebell training, combat athletes will see improved power for more intense take-downs, increased strength for improved striking ability and an increase in endurance for lasting through an entire match.
Considerations
As the date of a fight approaches, reduce the intensity of the kettlebell training. Focus on building overall strength for about eight to 12 weeks before the fight and reduce the intensity during the final two weeks before the fight. Reduce the intensity by changing the weight, number of sets or repetitions and frequency of workouts.
Sample Workout
Combat athletes have the opportunity to perform a variety of exercises with kettlebells. Since most fights involve total body strength, choose sport-specific total body exercises, such as kettlebell swings, turkish get-ups, sit-ups, snatches, front squats, lunges and shoulder press. Choose a weight that is comfortable, yet challenging, and rotate through each exercise in a circuit for one minute on each exercise. Perform as many repetitions as possible in the minute and switch to the next exercise until every exercise is completed. Rest for precisely one minute--to simulate the rest during a match--and repeat for a total of three rounds.
Warning
Kettlebells are specialized pieces of strength equipment that require proper exercise mechanics. Make sure a coach, strength coach or personal trainer monitors each workout to prevent injury. Use lighter weights at first to learn the specific movements of the exercises. Overall success with kettlebell training is related to proper mechanics.
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