Training for a MMA fight takes time, discipline, and a steady plan. Training all the time every day doing the same routine will not get you in fighting condition. Preparing for a fight will require integrating new exercises, splitting sessions, and even cutting back or increasing training during the week. Certain exercises will optimize fighting capability and prepare you better for an MMA fight. You should already be training at least two times a week. If you are not, step it up and join a program. A program will help you stay on course and get ready for a fight.
To prepare for a fight, create a strength and conditioning program. Without one, you will not be maximizing your workout time. A strength and conditioning program that prepares you for an MMA fight needs to be created and implemented at least 8 weeks before the fight. This will allow your body to get used to the new routine, improve, and prepare for the grueling fight ahead. You should create a program that maximizes your time in the gym.
Spending time in the gym focusing on one part of your body is not going to adequately prepare you for your fight. For MMA, you've got to at least practice jiu-jitsu, kickboxing, boxing, muay thai, and wrestling. This does not leave a lot of time to work on strength training, which is why creating a program is helpful. Strength training includes exercises like deadlifts, squats, lunges, pushes, and pulls. You can also incorporate the TRX Suspension Trainer used by athletes like Brandon Vera. Kettleballs and sandbags are another helpful gym tool used to increase strength.
Most fighters train five to six days a week, but not everyone has this luxury. If a fight is coming up, train two to three times a week, then decrease it to two. Split your sessions into different times of the day. You can strength train in the morning and then work on MMA in the afternoon or evening.
Some training uses bodyweight. Bodyweight training uses your own body's weight instead of machine weights. Bodyweight training is a more natural way of training and allows a steady progress. The body's weight is automatically a resistance because of the pull of gravity. Exercises like pull-ups, pushups, dips, and sit-ups are some of the more common bodyweight training exercises that have the most impact on your workout.
Isometric exercises and resistance help strengthen your body in preparation for a fight. They use the body as a structural foundation and either push against a resisting object or held in one position while fighting a resistance. Exercises like these are commonly used for strengthening abs, shoulders, and legs. When creating a strength and conditioning program, including these as well as bodyweight training is going to keep your body working and improving.
Another way you want to make sure you are prepared for a fight is getting enough sleep and eating the right foods. You do not want to go overboard on carbs or other heavy foods because that will make you feel sluggish when you need to be quick and alert. Eating plenty of fruits and vegetables, nuts, and lean meats will keep your energy up and your body burning. Some athletes eat raw fruits and vegetables because it keeps the foods packed with nutrients instead of cooking them out. Others starve themselves or load up on carbs before a big fight. Avoid doing both these things. Starving yourself triggers your body's fat storage for survival and will not put you at your optimum strength. Gorging on foods will only make you feel sick and will slow you down during a fight. Getting enough sleep will help your body rest and recuperate from all the training you've been doing. If you do not let your body rest, it will shut down and crash forcing you to sacrifice the fight.
When you're getting ready for a fight, keep these things in mind to help better prepare you. Eating right, getting enough sleep, creating a strength and conditioning program, and allowing your body to rest will help you be at your maximizing fighting capabilities come fight day. By mixing up exercises, using different tools, sticking with a program, and treating your body right, you may just have a couple knockouts in your future.
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