MMA Workouts

MMA Workouts at Home

The modern mixed martial arts competition started in November 1993 with the airing of the first Ultimate Fighting Championship (UFC) event where fighters with different fighting styles competed. The fighting styles featured were Brazilian jiujitsu, karate, shootfighting, sumo, savate, kickboxing, and professional boxing. Today, a number of MMA organizations emerged with the popularity of this sport including the growing interest in female MMA matches. MMA matches involve a wide variety of techniques such as those derived from stand up fighting, throws, takedowns, and ground fighting. Participants in MMA have different training regimens depending upon their specialty. However, experience has taught participants that conditioning and training on wrestling, kickboxing, and submission fighting are key elements in succeeding in MMA.

Working out at Home

MMA workouts do not have to be confined in a gym full of equipment. A number of successful MMA fighters have proven that gym equipment is not a hard requirement in MMA training. MMA training at home is becoming popular among MMA enthusiasts as it is obviously cheaper than gym memberships and will not require buying expensive training equipment. Working out at home is also more convenient for most people. Inexpensive equipment such as dumbbells and gym balls can be used at home. By understanding the requirements of MMA fighting and by being creative, the athlete can devise a number of ways to workout at home. Pushing cars, sledgehammer training, and tire flipping are creative ways to train at home.

Core and Conditioning Exercises

As the name implies, the core muscles are the muscles located at the center of the body which allows movement in all directions. This area is composed of the muscles of the lower back and waist such as the back extensors, abdominals, serratus, and oblique muscles. Whether one is an MMA athlete or an ordinary person, these muscles provide the stability and strength to maintain proper posture and to provide stability for the body when executing powered movements. For the MMA fighter, having a strong and solid core is imperative. Executing strikes, holds, kicks, submissions, and others will not be as efficient as it should be with a weak core and may even lead to injury. A number of core strengthening exercises can be done at home with minimal equipment. A gym ball can be used to execute ball crunches. With the ball being unstable, this exercise not only exercises the abdominals but also trains the other core muscles in stabilizing the whole midsection during the exercise. It can also be used to do back extension exercises. The extension exercise can be done while lying down on the ball while holding a weight. The obliques can be exercised through side bends using a dumbbell as resistance. Leg raises can be done both on handing and lying positions to exercise the abdominals. Squats using a barbell as resistance is an excellent exercise to train the lower back, hips, and gluteus maximus. Another important aspect of MMA training workouts are conditioning exercises. Fights can be as short as 5 minutes but can drag to about half an hour. The athlete should be able to hold out long amidst the grueling demands of the fight. A number of workout routines can be done at home. The athlete can work on sprints rather than long slow runs. In the octagon, MMA fighters execute a number of explosive quick moves. This can be quite taxing and the best way to prepare for this is through anaerobic training. When nearing an actual fight, the athlete can proceed in doing sprawls, jumps, foot drills, and core exercises while doing them as fast and explosive as possible to simulate the energy required during the actual fight. Simulating the actual conditions of an actual fight is the most important aspect in MMA training. In this regard, expensive facilities and training equipment are only nice to have but will not guarantee the complete training that an MMA athlete needs. The correct equipment however basic they may be and right training are still the decisive factors in making a champion MMA fighter.

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