MMA is demanding sport that requires multiple skill sets, speed, strength, power and the endurance to last for up to 5 X 5 minute rounds. One of the most important areas to focus on is your CORE. Every kick, punch and other movement transfers through the core or depends on the trunk’s stability, strength and power. Below are three of my favorite exercises that we use with our fighters every week.
What Are Finishers
Finishers are short body weight or single piece of equipment only, 3–10 minute routines at the end of each workout or training session. You can use them after training your MMA, Muay Thai, BJJ, Wrestling or Combat Athletes.
Use Finishers no more than twice a week after your combat sport training session, workout or cardio.
Benefits of Burpees
The burpee is the “Ultimate Metabolic Bodyweight Exercise”.
This compound exercise works almost every muscle in the body in one short sequence of movements. The heart and lungs are tested to the max as well.
A set of burpees will force the athlete to work far above their capacity to take in, transport and utilize oxygen and, subsequently, their anaerobic conditioning will improve.
You can train muscular endurance, cardio, explosiveness, speed and agility, coordination, change of levels, mental toughness
(abridged from an ebook)
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99% of the time we see the intense brutal workouts that MMA athletes go through. Some examples are sandbags, tires, kettlebells, bands, etc. Don’t get me wrong I know all these are most definitely essential tools in developing the most complete athlete known in any sport, but it is important to know that I don’t care how tough you are or how good you are, YOU ARE ONLY AS STRONG AS THE WEAKEST LINK!
THE ULTIMATE BURPPEE FINISHERS TO END YOUR TRAINING SESSIONS
If there is one workout protocol that all MMA coaches should add to their toolbox, it’s the Finisher. A Finisher is a short 3-10 minute routine that you add to the end of a training session, You can use them after MMA, Muay Thai BJJ, Wrestling, Combat Sport training and even a regular gym workout.
The goal of a finisher is to drain the tank of your fighters. To take the last bit of energy they have left and leave it in the gym, to challenge them both physically and mentally.
Finishers can be used with bodyweight exercises, Farmer walks, tabatas, density training with a piece of equipment and even burnouts.
BEST TIMES TO USE FINISHER – you can use Finishers after main training session, sparring session.
Use Finishers no more than twice a week after training session to avoid overtraining.
MMA Cardio Training Using Running Drills
Here’s a workout that we used getting ready for Tough Mudder events we ran last year. This is a great workout for outside, and a track is ideal. The goal is to complete each lap without resting. If needed rest at the end of a lap.
By Doug Balzarini, Strength and Conditioning Coach for UFC World Champion Dominick Cruz
If you’ve ever witnessed or participated in a metabolic circuit designed for combat
athletes, you’ve seen hard core. You’ve seen guys pushed to their physical limits. You’ve
probably seen tire flips, prowler pushes, and ground & pound drills. You may have
even seen some guys on their knees reaching for the nearest bucket. There are many
variations out there these days, but the majority consist of circuits that are 3-5 rounds
(sets) that last up to 5 minutes long and include a variety of compound movements
designed to improve the athlete’s strength, power, endurance, coordination, and overall
physical and mental toughness.
Fads or trends? Cynics or innovators? It can definitely be difficult to distinguish at times. Especially true when you consider the constant bombardment of marketing and information that comes through the fitness and performance industry. Possibly no implement and training system has come under more debate than sandbag training.
The Importance of Tabata Protocol When Training for MMA Conditioning & Performance
In order to properly program training sessions for Athletes, you must look at their sport. More importantly, how individual athletes move, how their competition moves, and what the active and passive timing of movement is involved in the game/event of competition.
This workout was done with a partner but can be done solo. A truck tire is needed, use at least 200 lbs or more. Depending on your fitness level and goals, tires can range up to or over 800 lbs. Make sure to preform a proper warm up, of at least 10 minutes.