MMA is a combat sport that incorporates several martial arts into one. As such, practicing it requires that your body be strong, flexible and durable. If you’re someone who doesn’t workout often, getting into MMA can be difficult as your body lacks the necessary conditioning. The following, are fundamental exercises that can be incorporated into just about any workout routine. Doing each regularly will you build the strength, stamina and mind-muscle connection necessary to excel in MMA.
• For Core Strength
Planks: Succeeding in an MMA fight requires a lot of core strength to tackle any situation an opponent could put you in. Regularly doing planks are a great way to strengthen your core.
To do a plank you need to first lie face down. Keep your feet together and forearms on the ground.
Draw a deep breath and lift your whole body. Your body should be positioned in a straight line with all your weight on the forearms and toes. Stay in this position for 10 seconds, increasing it through sets.
• For Improved Mind-muscle Connection
Push Ups and Plyometric Push Ups: Push-ups are an excellent way to train your muscles and build endurance in your chest. First, place your palms down on the floor at a shoulder wide distance. Let your elbows point towards your toes. Allow the balls of your feet to touch the ground and curl your toes upward. Then, raise yourself using your arms forming a straight line with your body. Feel your weight shift to the hands and balls of your feet.
To make it harder, you can place a medicine ball in front of you. Touch the ball with alternate hands as you complete your push-ups.
A harder variation is the plyometric push up, which has your hands leaving the ground just as you reach the top for every repetition.
Chest Dips: Find two parallel bars, grab them tightly, and then push your body up. Keeping your arms straight, bend your knees and cross your ankles behind you. Lower your body slowly towards the ground and place your arms at a 90-degree angle.
• For Stability and Control
Squats Using Resistance Bands: Body control, balance and stability are three major parts of an MMA fight. The inclusion of squats using resistance bands in your regular workout regime can help to train your body in these areas. To do this exercise, stand on the band and keep your feet wider than the width of your shoulders. Keep a handle in each hand and bring the top of the band over your shoulders. Sit down in a squatting position. Make sure your chest is up and abs are firm. Press your knees out and over your toes.
• For Better Defense
Sprawls: Sprawling is a very interesting technique guised as an exercise which can help take your opponent down during fights. For this, stand and place your feet shoulder wide. Sit down in the squat position, keeping your palms on the ground. Your posture should have your elbows placed inside the knees. Once you have achieved this, kick your feet back and structure yourself in a plank. Lower your hips and arch your back. Reverse the exercise while jumping to your feet forward and go back to the original position. Try and repeat this exercise in a set of 10 for a minute and then move on to the next.
Like everything that matters in life, MMA Training requires diligence, hard work and being open to set backs. However, you can set yourself up for success by readying your body through proper conditioning. If you’re new to MMA, then doing the above-mentioned exercises regularly during your workouts can help your body keep up with your dedication.