Basics of MMA Weight Training Program

Article by Wayne

Basics of MMA Weight Training Program – Sports – Martial Arts

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Mixed Martial Arts is a relatively new sport, but combat sports have been around for many years. Each sport has their own specific training regimen scientifically developed to produce the maximal results. Consequently, the routines and principles have already been designed. It is only a matter of incorporating ones that are useful and discarding those that are not. The best weight training for MMA program increases strength, endurance, and explosive power.

What separates a fighter who has knock out power and one who doesn’t? Strength. I am willing to bet that a fighter with knock out power also has a better “MMA weight training program”. A Mixed Martial Arts weight training program sticks to the basics. The key is to strengthen the muscles involved in kicking, punching, grappling, etc. All big movements in MMA involve multiple muscle groups. So compound lifts are the best exercises for MMA. Here are the top exercises: deadlifts, squats, bench press, horizontal rows, glute ham raises. Having a stronger body with the same technique will always produce a significant increase in damage.

Circuit training for MMA has gotten the most attention. But the circuit training is inefficient. Circuit training is when one moves from one exercise to another with the focus on increasing strength and cardio. There are three energy systems in the body: Aerobic, Anaerobic and ATP-PC. Aerobic is the system that predominates when doing the workload doesn’t demand a large amount of energy. Think marathon runners. Anaerobic predominates when more energy is required, but the production limit is quickly limited. This is equal to doing 8 to 12 reps. ATP-PC produces the largest amount of energy for max strength and power, but is extremely limited. Imagine doing a sprint. Because circuit training involves doing many reps of a certain exercise, the aerobic system predominates. It is terrible for strength. This is not the proper way to train endurance.

A good MMA weight training program increases a fighter’s endurance through intensity. High intensity training means lifting heavy weights for low reps with shorter rest periods. Pick a weight that you can do for 4-5 reps, but do it for 2 reps as fast as you can. Then rest a minute before the next set. Work up to 8-10 sets. After all, your body adapts to the way you train. Fighting and combat sports is about constant output of energy. It is about quick bursts and rest periods in between. Therefore, we should lift with the intention to reduce our body’s recovery time while maximizing our explosive power.

One of the easiest methods to improve explosive strength is to buy resistance bands and hooking them onto the barbell. Or to buy powerlifting chains that will make regular lifts heavier at the top and lighter on the bottom. An economical way to make your own chains is to go to Home Depot and purchase their heaviest link-lock chains and stringing them together. The principle behind this is overloading the muscles. In order to complete a repetition, you must generate force greater than the bar because it gets heavier at the end of the motion. For example, let’s say you are capable of benching 300 lbs, but you lower the weight to 225 and put 120 lbs of resistance bands onto the barbell. If you were to bench the bar with 225 lbs of force, you will fail the lift as soon as the bands tighten. The same is true if you were to push with 300 lbs of force. In order to succeed, you must bench with at least 320 lbs of force and accelerate at a speed fast enough to overcome band tension. This forces your body to recruit and fire all your muscle fibers.

Putting it all together

The best MMA weight training routine has two types of lifting days. Days where we work on absolute strength and days where we work on explosive strength. The closer you are to a fight, the more you should focus on tailoring your training for explosive strength with the shorter rest periods. Weight training for MMA should be kept to two to three times per week, but try to avoid doing it on your sparring days. You must have enough strength left over to do sports specific training in MMA – sparring, padwork, grappling, etc.

Check out my web page for more information on how to set up a MMA Weight Training Program Weight Training for MMA

About the Author

When I was 18, I was extremely overweight. I decided I had to make a lifestyle change and became a gym rat when I started college. In my junior year, I was addicted to powerlifting and luckily I had met a someone who competed in Strongman competitions. I asked to join without hestitation. I have competed in many Strongman competitions, but after graduation I had to move back to my hometown. At that time, I started training Muay Thai and Brazilian Jiu Jitsu and my obsession for MMA began.

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Wayne

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The Basics of Strongman and Strength Training

Article by STEPHEN HILL

The Basics of Strongman and Strength Training – Sports – Other Sports

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If you want to go into competitive bodybuilding, you definitely need to consider preparing for it. One of the most effective ways of doing so is by strength training. It is not just simple strength training though but one that actually follows the strongman technique. Of course, before you dare try the more difficult routines, you have to get accustomed first to the basics. It is though the basics that you actually prepare yourself for the tougher routines ahead. If you dare skip the fundamentals and hurry to make it to the more difficult routines, you would only make yourself very liable to injury.When you engage in strongman strength training, you should try working out in a gym that is really complete with all machines and devices meant for developing your muscles. Of course, the muscles here should not be concentrated on the arms alone even if most of the times it is these that you would deal with. It is also important to develop the strength on your upper and lower legs. In fact, you would also need to increase the strength also of the abdomen area. To do this, you may also have to do some sit-ups and crunches.The golden rule before engaging in workouts such as strength training is to perform some low intensity warm-ups first. It is very dangerous to immediately start with the hard weightlifting routines since you may not be physically ready yet. If such is the case, your muscles would be in for a shock, which is definitely a potential for torn and damaged muscle tissues. If you want to avoid this, then you should make sure that your muscles are ready to do some heavy workout and this is done through at least 15 minutes of warm up. While you do your warm, you should also gradually increase the intensity so that your muscles could be better prepared for the more demanding routines.Strength training may deal with weights most of the time. However, you should also be aware that you also need to have some stamina. This can be improved if you do some light cardio. This means that you should schedule two or three early mornings for jogging. Once you have developed enough stamina, it would become easier for you to deal with more weight training. Aside from cardio being supplemental to strongman and strength training, it is also important that you explore the kinds of food and vitamins that would greatly help in muscle development. You must remember though that these are just supporting mechanisms. What is really more important is your dedication in making yourself one of the strongest in your locality, something that can only be done through frequent training.

About the Author

If you would like information about strength training and equipment please feel free to visit our website at ifsastrongman.com

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STEPHEN HILL

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www.smartermusclebuilding.com Most weight training supplements are bogus. However, in this video, Sean gives you 4 muscle gain supplements that are worth considering if you’re goal is optimal muscle growth in the fastest time possible. To learn more about Sean’s muscle building journey checkout the above URL. If you are a hard gainer, discover how you can build lean muscle fast without drugs or expensive muscle mass supplements. It is possible, no matter how many times you have failed in the past.
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Pull Ups – The Basics

You can do pull ups as an exercise to work your biceps and back muscles. You use an overhead bar and your own weight for resistance. You basically grab the bar above you with both of your hands and pull yourself up with your arms. You can do many different variations of this exercise by putting your hands in different places. These exercises can be extremely difficult, but they are highly effective for strengthening your upper body.

The basic exercise should be done with your hands just a bit more than shoulder width apart. Pull your body up from a heavy hang all the way until your chin is over the bar. Keep your control as you lower your body. This is how to do one pull up.

These are compound exercises. Additionally, they work multiple muscle groups. Your upper back is what does a good portion of the work. These exercises additionally work the deltoid muscles in the shoulder area as well as the neck and bicep muscles.

This exercise has many different variations. In its most basic form, it is done with the arms held up straight. The farther apart the hands are placed, the harder the back must work. The closer the hands are together, the more the muscles by the spine have to work. When you do this exercise using an underhanded grip, it becomes a chin up. These are much easier because the biceps are doing most of the work. You can also do the hybrid form, with one hand in and underhanded grip and the other over handed. You can also do these on parallel bars with your palms facing inward. This also works the biceps mostly.

These are very difficult exercises to do for most people. There are a lot of really strong people who are unable to do them because of their body weight in comparison to their upper body strength. There are even a lot of gyms that have machines to help people by lifting them with a counter weight. This can be really helpful for people who have issues performing this exercise. There are even people who have a lot of upper body strength in comparison to their body weight, and they have to find ways to add resistance so that pull ups will actually be a challenge in some way. They can sometimes wear a weight belt that is fitted to their body with weight plates in order to become heavier when doing these exercises.

Never kick around or swing your body when you are doing this exercise. Additionally, do not jump up to raise yourself or just do them halfway. This is not going to benefit you in any way, as it will not effectively work your biceps or your back muscles. The effectiveness of your workout is going to depend upon how much work you make your muscles do not how many reps you do. It is much better to do fewer reps with good form than more reps with bad form. Do each of your pull ups from a heavy hang, and be sure to pull yourself completely up until your chin comes up above the bar.

Circuit Training Basics – Crossing an Intense Weight Workout With an Equally Demanding Cardio Routin

Circuit training is one good way to engage in a workout. Since it is a mix of an intense aerobic exercise and resistance training, it is a good weight workout that is also great as a cardio. With this activity, you not only get to buff up your muscles, but you also get to toughen up your heart.

Usually, sessions are held for small groups. Since it contains a high intensity routine, it is somehow in need of closer supervision, so no one will be in danger of over exerting his or her body. Every session is very short; sometimes it can even be done in under a minute or maybe just fifteen seconds so you can quickly proceed to the next activity without pausing to continue the next equally demanding workout.

Other benefits of circuit training are:

1. It is a great way to change your boring, daily routines by livening things up a bit.
2.

It is an ideal workout if you are always on the go and busy with everything. It takes up very small amount of time but with a very demanding and intense.
3. It is very lively, with a wide variety of energetic routines, you are guaranteed to not get bored.
4. It allows you to opt for an intensity that suits your capabilities and level so you will not be overworked, but can still enjoy the group setting.
5. There are numerous circuit training DVDs available that you can easily access so you can do the workout anytime you feel like it.

Circuit training only requires you to work out some twenty to sixty minutes weekly. Like mentioned earlier, it is very friendly for those with tight, busy schedules. It is also equally attractive for those who want to burn calories instantly since it boasts of success rates of 544 calories per hour burned for a person weighing 150 pounds and up to 726 calories per hour for an individual weighing 200 pounds.

The Basics of MMA Fitness Training

Article by Billy Hofacker

The Basics of MMA Fitness Training – Health – Fitness

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If you’re new to MMA fitness and need a basic introduction into a new, healthier lifestyle, then read on. MMA success is all about balance, hard work and commitment, and is not a quick fix to get a toned physique. The best fighters have worked hard and followed some basic principles to put them on the path to success for the long term. Here are some of them:

Training For MMA Success

To keep yourself motivated and committed, your training program should be diverse and varied. You should also incorporate some fun fitness activities that you really enjoy, and make sure you allocate enough time for them every week. You have to remember that you are working towards a lifestyle change for the long term, and the more enjoyable you can make it, the more likely you will be able to stick to it.

Also, don’t take on too much too fast. For example, if you are earning how to throw a 1-2 punch combination, keep practicing until you get it. This will provide a much better foundation rather that trying to do fancier things first.

Remember to stay patient

A commitment to fitness and health is for the long term, so don’t expect results overnight and stay patient so you enjoy your training.

Enjoy the process. Remember, enjoyment can occur at any level. Although it may become more fun when you get better, enjoy this stage of the game for what it is.

Practice Sparring

The only sure way to get better at something is to do it. Get better at sparring by practicing more often.

Make sure you choose good partners and have a good coach who has your best interests in mind. Sparring should be a great workout but also a way to learn…not just get beat up or beat someone up.

Be competitive

If competitions are what you want to do, enter more of them and get better quicker.

Remember also why you are competing. Hopefully to get better and learn. Of course you want to do your absolute best but it is not all about winning and losing.

Be consistent

Set a realistic training schedule that you know you can stick to for the long term. A lot of people begin over-enthusiastically and lose interest or burn out after a while.

When it comes to equipment, we recommend some good boxing gloves and hand wraps, and a mouth piece to start off with. A gi can be enjoyable but is not essential equipment. You may also find that martial arts instructional DVDs complement your training, so have a look for instructors you admire and supplement your training at home.

About the Author

http://www.trainingformmafitness.com – Billy Hofacker teaches everyone from beginner to advanced athlete to better condition their bodies and reach a greater potential. Check out his free newsletter at http://trainingformmafitness.com/mixed-martial-arts-news.html

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Billy Hofacker

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Basics of Weight Lifting

If you want to be successful in the gym, then you need to know some basics. Every beginner makes some common mistakes at first so I wrote this article to help prevent them from happening. Here are some basics of weight lifting tips to help you start off.

These are just some basic principles that everyone should know. If you lift with heavier weights and do less reps then you will get bigger and gain more weight. If you lift with lighter weights and do more reps you will tone your body and gain less weight. You really don’t need to have or do anything fancy if you want to see good results.

Stay focused on the smaller ideas here. Don’t over train your body or look into any advanced types of work outs. Look to do standard everyday exercises such as the bench press, squatting, etc. You should have at least one day of rest in between each session to ensure that your body has properly rested enough.

Make sure you are training your whole body.

Someone who is advanced might have a day for biceps and a day for chest, etc. You do not want to do this since you need to prepare your body first and let it get used to working out. Do not work out one area like crazy and the other not at all. Men tend to focus on their upper bodies, such as their chest, back, shoulders, arms etc. Women tend to focus on their lower bodies, such as their butt, hips, thighs, etc. Do not fall under this stereotype, keep your workouts balanced.

I hope this article will help you with starting to lift weights. Adjust your weight and amount of reps according to what you are looking to do. Don’t over do anything at first and give your body the rest it deserves. Be sure to train your body as a whole and stick to the basics to succeed.

Soccer Fitness Training Basics

Article by Britney Smith

Soccer Fitness Training Basics – Health – Fitness

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A lot of physical training experts agree that soccer is possibly the most physically demanding of all the sports. There are many reasons for this, including playing on a very large field with no rest periods and a game that can last a very long time. Players sometimes cover as much as ten miles in a match, consisting of 24% walking, 36% jogging, 20% coursing, 11% sprinting, 7% moving backwards, and 2% moving while in possession of the ball. The game is played at such an intense level that the average player’s heart rate is 90% of maximum.

Aerobic Capacity

The greater a player’s aerobic capacity, the more ground they can cover during a match. Additionally, improved endurance also increases the number of sprints that can be completed during the game. The great thing about using soccer fitness training to increase one’s aerobic capacity is that it can be done almost anywhere at any time.

Weight Training

Weight training now plays a major part in conditioning programs for soccer players — not the old style where you did three sets of ten reps, but the new soccer fitness training style that includes a balance of explosive power and muscular endurance.

Some players could benefit from increasing their lean mass, but even they should focus on converting much of their strength into soccer-specific power. Another advantage of this type of training, is that it helps correct muscle imbalances. Soccer players especially are prone to developing overly strong quadriceps in relation to their hamstrings and a well-formed strength plan can address this.

Soccer Fitness Training Includes Diet And Nutrition

Just like the legend of soccer Pe’le discovered 40 years ago, you may be a lean machine, but you could be in danger of a heart attack just the same, if you have high body fat percent levels. Eating only natural foods and drinking purified water, gives the serious soccer player a big edge over his teammates and competitors who continue to eat junk food and drink soda pop.

Soccer Fitness Training And Mental Attitude

When you think of mental toughness and discipline does a picture of Michael Jordan and Tiger Woods come to your mind? Well it should. Painting a picture of where the soccer ball is going, before it gets there will give you a big edge on your competitors.

Another tip all of the great athletes of our time will give you is to always maintain a positive attitude and never stop giving 100%. By heeding this advice at all times, no matter how bleak the situation looks or how brutal the game was, or if you win or lose, you can walk away with your head held high. Keep this in mind during your soccer fitness training.

About the Author

Britney Smith is an internet marketer full time and she writes in various topics, learn more about Health Fitness Exercise Website here : http://muscleshape.info/

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Fact – Soccer Fitness Training Basics

Many physical experts agree that soccer demands more strength of all sports. A large playing field, no rest time and a game which goes on for a long time are few such reasons. During the match, while possessing the ball, players at times cover 10 miles consisting of 24% walking, 36% jogging, 20% coursing, 11% sprinting, 7% moving backwards and 2% moving. The intense levels of the game is so high, average player’s heart rate is maximum of 90%.

Aerobic Capacity

During a match, players can cover more ground if their aerobic capacity is higher. In addition, improved endurance enhances the sprints which can be completed during the game. The significant feature of soccer fitness training to improve aerobic capacity is that it can be done anywhere and anytime.

Weight Training

Soccer players undergoing weight training plays major role in conditioning programs.

In older version, it was three sets of ten reps whereas in new fitness training, it includes balanced explosive power and muscular endurance.

Though some might benefit by improving lean mass, focusing on converting on the strength into specific power is vital. This training also helps correct muscle imbalances. A well formed plan can address the problem of overly strong quadriceps related to hamstrings as the soccer players are prone to this issue.

Soccer Fitness Training includes Diet, Nutrition and Metal Attitude

One can be a lean machine like soccer legend Pele and could be in danger due to high percentage of body fat levels. Rather than consuming junk food and soda pep, if a professional soccer player eats natural food and drinks purified water, they get an edge over other teammates and competitors.

Michael Jordan and Tiger Woods need to be thought of as perfect examples of mental toughness and discipline.

Predicting first where the soccer ball would go gives a big edge on the competitors. Giving 100% effort and a positive attitude is another tip of all great athletes of our time. One can only walk his head high if this advice is followed, irrespective of how bleak the situation looks or how brutal the game was, no matter whether if the game is won or lost. This needs to be kept in mind during soccer fitness training.

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Basics for MMA Circuit training

Article by Mark Franco

MMA Training Circuit Basics

MMA Circuit training is a basic part of any MMA workout routine. Every successful MMA fighter incorporates circuits in their training, and if you want to be truly successful, you should learn the benefits of this kind of workout too. There is no point doing something if you don’t know it’s advantages. You don’t want to be running around like a headless chicken.

An MMA training circuit basics routine involves combining multiple exercises and performing them little rest. Normally, a circuit will last about five minutes. More experienced fighters give themselves more time, but 5 minutes is an ideal training time.

Circuit training in MMA is effective because it simulates what a real fight is like. Non stop constant action. When you’re in the ring, you won’t have time for rest, and you must have enough stamina to outlast your opponent. This is especially valid in cases where you’re up against an opponent of equal skill to yours. Then, the fight will be mostly decided by who can last longer – as soon as you start getting tired and let your guard down you start to expose yourself and be an open target for your opponent.

With that in mind, to create your MMA training circuit basics program, you need to think of exercises which simulate fighting to some degree. For example, skipping rope, punching bag, running, etc – exercises which use actions which you would normally use in an actual fight. This way, you’ll train yourself to more efficiently conserve your energy when you’re in the ring, and you’ll be prepared for the exhaustion that comes after a long fighting session.

This is what a lot of MMA fighters lack, and if you can train yourself perfectly in that aspect, you’re already well ahead of the majority of your competition – just by being able to last longer. This is why circuit training is a basic part of any MMA workout routine.

Of course, you should adjust your choice of exercises according to your preferred style of fighting. Some people are better in wrestling, for example, and they prefer to take the fight to the ground where they have the upper hand. If you’re one of those, you need to concentrate Get the ultimate mma training hereon your wrestling skills – doing weight exercises is always useful for this purpose, for example. If your advantage is in your speed, try to incorporate more exercises which develop that further, etc. It all boils down to your style of fighting.

Mixing up the exercises is very important because you do not want your body is adapt to your training, thus your training improvement will be slowed down. Your muscle memory is important because when you are tired and not thinking properly as you usually would, this is where it jumps in and takes over. It becomes natural for you. You need to repeat those exercises a lot to have a real effect from them though, so don’t neglect your MMA training circuit basics if you want to be a good MMA fighter.

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The Basics Behind A Simple Weight Training Program

Article by Aaron McCloud

If you are looking to get fit and develop some muscle, then it’s important that you start out on some kind of simple weight training program that will allow you to start seeing quick gains.

There are many different aspects that you need to bear in mind when approaching a beginner weight training program, but the three most important are:

1. Weight Training In Moderation

Weight Training is often misconstrued as an activity that you need to carry out to excess in order to see any meaningful gains. The reality is, however, that all of the gains in muscle size come in-between the training sessions, and so it is vital that you allow yourself good rest periods in-between weights sessions on even a simple weight training program.

This period is going to differ depending on who you ask, but a good rule of thumb is that you should never be training the same body part without a minimum of 48 hours of proper rest in between sessions. And even that depends on how hard you exerted the muscle, because if you really do a very hard work out to exhaustion then it may take your body five to seven days to properly recover from it.

Over-training is one of the key reasons why people just starting out on a simple weight training program either get injured, or quit – because it all seems like too much effort. So whilst your sessions should be fully committed, you should be wary of over-training.

2. Eat The Right Foods, And At The Right Times

Most people eat three meals a day, with a small breakfast, a larger lunch, and an enormous dinner.

From the perspective of a simple weight training program where you are trying to gain muscle and minimize the amount of fat on your body, this is OK. Do not get suckered in by people telling you need to eat five or six (or more) tiny meals each day.

If you eat a little more you’ll gain weight (since you’re working out, muscle). And if you eat less you’ll lose weight, mostly fat. Simple.

You should also make sure that you are eating enough protein, such as chicken, egg whites, and grass-fed beef. Since the primary building block for muscle is protein.

It is also a good idea to consider supplementing with protein drinks that contain Whey Protein, as Whey Protein is quickly and easily absorbed and can help your body to recover in that important post 30 minute period after a hard training session. Protein is the structure of your muscles.

3. Get Enough Sleep And Rest

It is essential, if you are training hard to build muscle, that you get adequate rest.Sleep is like a magic pill for the body, because you go to bed with muscles that you have literally torn apart with hard training, and overnight through the sleep process your body is able to rejuvenate itself, repair, and rebuild your muscles until they are bigger than before!

In a very real sense the most important part of weight training actually happens at night when you are sleeping. So if you are getting less than eight hours of sleep, you are robbing yourself of potential muscle gains.


These tips will help you when you’re starting a simple weight training program, but these are only the first essential elements. There are dozens of others that go into building muscle like the professionals, even if you don’t want to train like them! So if you want to find out the easy methods for a successful, step by step simple weight training program that you can achieve results with, then check out the links below.

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