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  1. #1
    Join Date
    Mar 2011

    Default 10 Effective MMA Strength Training Tips

    Mixed Martial Arts is a combination of strength, explosive power and endurance, with strength being the foundational element that the others are based on. Therefore, strength training exercises that build leg, arm and core are extremely important for successful MMA bouts. If you don’t have strength then explosive power and endurance are pointless. Once a strong foundation has been laid, you can focus on explosive power through plyometrics and other techniques and then on endurance training… in that order.
    Following are 10 effective Mixed Martial Arts training tips that will make you a solid contender in the cage.

    1. Perform a Dynamic Warm Up – Muscles need to be effectively warmed up before use, especially when they are being required to perform grueling bouts of strength training exercises. However, not only is warm up good for your muscles, but it wakes up your central nervous system as well. Warming up excites your CNS which causes it to direct more strength, energy and power to the muscles being utilized.

    2. Deadlift – A lot – Deadlifting is an essential exercise when contending in the MMA cage. It dramatically increases strength in your back, traps and thighs which are key foundational elements when grappling. Therefore, do a lot of deadlifting.

    3. Strengthen Your Grip – Not only does a strong grip give you an edge over your opponent in the cage, but is also allows you to deadlift more. (See a previous article on 5 Tips for Maximizing Your Deadlift Grip for further help.)

    4. Lift More Than Your Maximum – In order to build strength, you need to constantly push yourself beyond your maximum weight ability. Lifting above your maximum causes the muscles to tear down more readily which can then be built to greater mass through a proper diet and sufficient rest.

    5. Lift with Maximum Acceleration – MMA consists of strength delivered with explosive power. Since muscles “remember” how to respond, you should lift every repetition as quick as possible to ensure your muscles are programmed with a rapid response time. This will give you quicker and more powerful moves and strikes in the ring.

    6. Give Attention to Your Push/Pull Strength – Grappling is a major part of MMA sports and therefore your push/pull abilities should be developed as much as your lift and press. Give effort to rowing at least as much weight as you can bench press in order to build strong back and shoulder muscles. This will give you greater push/pull force as well as help protect you from shoulder and back injuries.

    7. Include Bodyweight Exercises – Although bodyweight exercises, such as pushups, pull ups, burpees and lunges, may seem futile after lifting, pressing and pulling free weights, they actually play an effective role in strength training. Bodyweight exercises utilize a variety of muscles at the same time causing weaker surrounding muscles to be strengthened compared to weight training exercises which tend to target specific muscles.

    8. Work Your Core at Every Chance – Both strike and defensive power comes from the core. Therefore, include good core strengthening exercises in your program as well. Even when executing exercises that do not target the core, attention should be given to tightening it. The less your core moves when doing limb exercises, the stronger it will become.

    9. Train From a Standing Position – Try to train from a standing position as much as possible. Executing rows, certain presses and other sitting or laying exercises from a standing position will help tremendously in further strengthening your leg muscles and core stability.

    10. Do Not Run – Long distance running does the MMA contender absolutely no good. It actually trains the muscles to slow down and pace themselves and, since MMA bouts are all about rapid and explosive movements, you are harming your ability in the cage more than helping.
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  2. #2
    Join Date
    Oct 2006



    er zijn natuurlijk vele wegen die naar Rome leiden


    Deadliften is op zich best een goed oefening, maar een nadeel ervan is dat het de extensie in de heup, zoals hij gebruikt wordt bij een staande aanval, maar ook een shoot bijvoorbeeld, NIET in dat traject traint! en dan ook vooral niet met de tegelijkertijd optredende strekking van de knie en de enkel.. nee dan zijn squats veel nuttiger!

    Een sprintje trekken zou die explosieve MAXIMALE heupextensie bijvoorbeeld wel trainen, maar volgens dit artikel moet je vooral niet hardlopen.
    Aangezien een lange, laagintensieve duurloop idd nadelig is voor het explosieve vermogen, zijn er wel degelijk loopvormen en trainingen te bedenken die heel erg nuttig zijn binnen het MMA..

    Trainen boven je max... hoe doe je dat dan? LOL

    moet je trouwens ook vooral doen met deadliften, dan weet je zeker dat je -deadlift achteruit gaat en- je blessures oploopt.

    Dan zijn high pulls weer veel nuttiger; maximale versnelling mogelijk, geen vertraging aan het einde van de beweging, volledige pull! door het gebruiken van lichtere gewichten danm met de deadlift train je meer op het vermogen en je kan ze vaker trainen omdat de stress op je gestel/zenuwstelsel vele malen lichter is dan bij het zware deadliften.

    Deadliften vooral doen, maar niet te vaak. Ondersteunende oefeningen voor het deadliften zijn veel belangrijker.

    toch wel leuk om te lezen hoor, het dwingt je weer even om kritisch te kijken

    ik ben een beetje gehaast dus misschien heb ik het allemaal wat te rommelig opgeschreven nu.

    Sry daarvoor, maar mijn hond breekt de tent af, hij moet naar buiten
    "If you have to stop and think, it's too late"

  3. #3
    Join Date
    Apr 2011


    Eens met focus. er is niet 1 goede manier om te trainen maar blijf idd kritich naar je training kijjken en blijf niet (te) lang in een schema hangen..

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