Athletics and training

By admin 　http://www.sloh.org/kettlebell-athletics-blog/

Kettlebell fitness for MMA fighters

Without doubt, MMA fighters are some of the fittest athletes in the world. As a wrestler who needs a good performance of all the physical qualities: strength, speed, endurance, power and flexibility.

If you are not well conditioned as sports player or athlete only event that can lose games, your opponents will score goals and points for you, if not in form and participate competition in MMA, you will get your ass kicked dear.

I have seen many athletes overlook fitness training, thinking only skill is important. If you want to know the importance of physical prowess only thinks of women martial artists fighting men. It is extremely difficult for women athletes to triumph over men, especially given the level of fitness.

What physical qualities are needed to improve as MMA fighters and what exercises can I use?

Force

You need to consider more aspects of the force:

Maximum overall resistance

The general maximum force is the basis for any other aspect of strength. To strengthen maximum train with heavy weights (1-5 RM 85-100% x 1 RM) and low repetitions (1-5 reps).

General strength exercises KB Maximum

– Permanent Press KB

– Windmill

– KB pistol squat

– Bending Press

– Turkey is up (TGU)

– Gladiator row

Explosive strength

Power is king in all athletic disciplines. The ability to apply maximum force as soon as possible makes the difference between large front and novices.

To develop the power you need to practice explosive exercises. You can train with very heavy weights and the maximum acceleration for low reps (1-5 RM for 1-5 repetitions).

You can also use lighter weights (30-70% x 1 RM), and the use of the maximum acceleration of 6-15 Congress Stop the drill before starting his explosive start to decrease.

KB explosive exercises by power: (you can practice these exercises with one or two KB)

– KB swing

– KB boot

– KB clean

– Flip KB

– KB clean and jerk

KB outdoor shots in the sand or soft ground: both hands behind head, two hands forward, two hands, one or two coats of twisting the trunk, etc.

Strength Endurance

If rounds MMA fight would be just 30 seconds you do not need resistance force, but with multiple rounds of 3-5 minutes that you need.

For use in developing strength endurance 60-70% x 1 RM loads for sets of 15-30 repetitions. You can tie together different drill circuit extended to 3-5 minutes. Keep a moderate pace of implementation.

KB resistance exercises of force:

– Turkey rise

– KB standing press

– KB bent press

– KB pistol squat

– Double KB squats

– Two hands anyway

– Gladiator row

– Farmer's Walk

Explosive Strength forcibly

If you look at the fight against beginners fans will notice that you turn pushing drilling by the end of the rounds. If you want to keep whip and add to the end of the fight, you need specific training.

exercises using explosives is done by the time 2, 3, 4, 5 minutes. Use the heaviest weights you can handle for a period of time and maintain a moderate pace.

KB resistance exercises for explosive power

– KB boot (aim for 100 pieces of five minutes, you can change hands as desired)

– KB swing

– KB @ asshole clean

– Double Flip KB

Specific to MMA

Fighters force necessary especially good for the muscles at the base, forearm muscles, muscles of the hip and shoulder joint muscles.

Core strength

The real power behind the coup comes from big, strong hip and leg muscles. Under the force of the body transmits to the first through the core, which is one of the reasons they need good core strength.

Almost all Kettlebell exercises train the core. Some exercises are especially good for core strength:

– TGU

– Windmill

– Bending Press

– Double KB colorado (with KB on the grid)

– Double standing press KB

– Gladiator row

Forearm force

When you grab the opponent with a strong grip scary for him. grip strength is especially important for the fight and attack.

Because the KB is the center of gravity away from the handle when grasping the KB has to use its power to maintain the alignment of the wrist forearm good. When you perform ballistic exercises, due to inertia, the stress on you muscles grip is very high, so all ballistic exercises are great developers of grip strength.

KB the most difficult exercises for adherence are:

– Snatch

– TGU

– Cleaning

– Farmer's walk

– From the bottom up standing awkwardly press and hold (with the body inside KB wrist, left, or write side)

Hip strength

Your most powerful hip muscles should be your muscles that momentum behind the hip.

When you learn to punch and kick with your hips, no matter the size of your body, you will be a threat for any rival, even bigger than you.

The best strength exercises KB hip are:

– KB swing

– KB boot

– KB pistol squat

Shoulder strength

In MMA the shoulder is one of the most vulnerable parts of his armor. If you put in a lock or if it falls into his hands, his shoulders would get hurt. Kettlebell training, your shoulder muscles, tendons, ligaments and joint capsule will return all more difficult.

KB work shoulder exercises in almost every possible angle and range of motion.

– TGU shoulder work starting with an outstretched hand front of your body when you lie down, ending with his arm above his head in line with your body.

– Windmills train their shoulders in the lateral plane

– Shoulder press, press flat, gladiator, train your front row, center and back of the shoulders

Cardiorespiratory endurance

If you're not "wind" by the end of the round is in serious danger. Great MMA fighters are able to keep pace in the beginning, until the end of the fight, the greatest fighters are even capable of fighting multiple contest the same night.

Some athletes train with long runs improve cardiovascular capacity, long runs do not have much sense for the fighters of the training program because they are aerobic and do not have enough intensity. The combatants during combat power is assured mainly through anaerobic pathways of energy delivery often with gusts maximum effort.

If athletes train long enough running time, it might even hinder the ability to peak, because the body will adapt for a long time, moderate-intensity efforts, you might as well switch to another discipline, perhaps crossing running.

The better and more specific training cardiorespiratory endurance is prolonged effort of food and circuit training.

KB training to cardio

– Changes KB (start with 1 minute rounds and rounds to build up to 5 minutes, increase the weight kettlebells when you can easily complete 3 rounds of 5 minutes each)

– KB boot – Make 100 repetitions in 5 minutes. If you can do with a 20 kg KB you are good, with 24 kg that are very competitive, with 28 kg you are one of the best, 32 kg who is globally. I have not heard heavier than this.

– KB clean and jerk – make a faster pace

Flexibility

While flexibility is not the main objective of KB training, because of some mock KB range of motion, flexibility will improve specific.

KB exercises that improve flexibility

– Windmill

– KB swing

– KB side press

– TGU

Example of conditioning per week training cycle for MMA fighters:

Talk first, the number of sets and then the number of repetitions (ex 5 x 8 means 5 sets x 8 reps)

Training A

KB pistol squat 5 x 5 (left and right leg)

1. KB shoulder press 5 x 5
2. Heavy KB swings 5 x 8
3. TGU 4 x 3 (each game is played like this – one representative on the right, a representative of the left hand, Right, Left, Right, Left)
4. 5 min 100 representatives Snatch

Training B

KB gladiator row 5 x 6 (6 of each hand, 12 total reps per set)

1. KB Floor Press 5 x 5
2. KB Windmill 5 x 5
3. Double Flip KB 100 repetitions (try to make these 100 repetitions using the fewest number of sets)
4. Swing 3 sets x 3,4,5 minutes each (3,4,5 minutes choose the length that can hold)

Training C

Clean & jerk heavy 5 x 4

1. Bending press 5 x 5
2. Two hands anyway 4 x 2
3. Passes between the legs of 3 x 2 min
4. Circuit: Swing February 15 hands, left hand 15 Swing, Swing right hand 15, 15 Snatch left, right 15 minutes Snatch 2 sets x 3,4,5

Training D

Double KB colorado (grid position) 5 x 6

1. Double KB Clean and press 5 x 5
2. Double legs deadweight KB 5 x 5
3. KB 5 x 3 heavy starting
4. KB Swings 500 repetitions (performed in the shortest time possible, you can rest briefly)

You can organize these sessions as you want:

A, B, C, D, A

D, A, C, D, C

Etc

Train at least 2 times a week, with a greater frequency of 3-6 times per week.

Each session should take less than 60 minutes.

Advance classification MMA Kettlebell training by conditioning.

You can view the details of implementation of all Kettlebells Kettlebell exercises on my blog: www.kettlebell102.blogspot.com

Alex Moisescu

About the Author

I am a physical conditioning trainer, currently living in China. Now I am the only kettlebell intructors trainer in China.
I am 33 years old and I am a regular exerciser since I was 13.
Until now I educated hundreds of personal trainers and instructed more than 10 000 trainees.

Kettlebells for Brazilian Jiu Jitsu