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UFC Practice - 3 Tips For Designing MMA Workouts

Author : Max Mixxer

With the recognition of the UFC - and mixed martial arts in general - spiraling to new heights, thousands upon thousands of guys (and girls) are joining MMA gyms and switching up their exercise routines. It's no longer regarding how much you can curl or bench press but rather, it's now about how hard you can kick or how quick you can slap on a triangle choke when you're rolling at the dojo.

With these modernized priorities comes new exercise demands and those average bodybuilding style workouts simply won't cut it for MMA. Mixed martial arts is perhaps the most physically ambitious sport in existence. I've been entangled with athletics since childhood and I've yet to come across a sport that matches the intensity of even an MMA training session - let alone an actual fight. That being said, here are 3 decisive tips for plotting MMA workouts.

UFC Workout Tip #1 - Train at a high ferocity!

The UFC implements 3 to 5 rounds - relying on whether or not it's a title fight - and each of the rounds last for 5 minutes. In between rounds, the fighters are given only 1 minute to recover and regroup. As you already know, the fighters usually keep an agonizing pace and you should always train for the demands of your sport. Therefore, you should execute plenty of high intensity interval training (also known as HIIT). Doing so will improve your cardiovascular adeptness and of fair importance, the interval training will escalate your lactate threshold as well.

UFC Workout Tip #2 - Exercise for "functional" strength!

All of our muscles function as one as a kinetic chain. We move that way and it only makes sense that we train that way too. So rather than spending your time at the gym doing isolation movements which aren't sport specific, you must centralize your efforts on doing compound, multiple-joint workouts that teach the muscles of the body to work all together. For instance..

Squats > Leg Extensions
Close Grip (Palms Toward You) Pull Ups > Bicep Curls

UFC Workout Tip #3 - Train the "rotary strength" of your core!

Watch any of those UFC practice "all access" specials and you seldom see the fighters doing traditional sit ups. Rather, you see them performing rotation movements with all sorts of medicine balls and such. The core (mid-section) has been deemed the "strength center" and it ought to be the base of your MMA workouts.

There's so many rotating exercises which could be done for your core. Hitting big tractor tires with a sledgehammer is one of the more popular ones which MMA fighters do. Of course, not everyone has connection to a huge tractor tire and if that's the case, you can do all sorts of other exercises with sandbags and medicine balls.

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Submitted : 2011-02-12    Word Count : 870    Times Viewed: 421