MMA: training fighter at home

The level of popularity of mixed fights today literally goes off scale. This fact is not surprising, because in what other sport do you find such an organic combination of wrestling and striking techniques, strength and endurance, speed and reaction? And because MMA-training for many became a welcome pastime, the specifics and features of which we will consider in detail in this article.

General principles of training MMA

First of all, it should be noted that the MMA-training for fighters of this direction should, in fact, be in the maximal orientation to the specific loads that the athlete will experience directly during his duel. Therefore, special attention should be paid not only to long and tedious jogs, which, except for general endurance, do not in fact give anything, and special exercises and training, the main vector of which will be the improvement of the soldier's skills in certain directions.

That is, in simple terms, training should be structurally similar to the battle itself . Experienced trainers take this fact into account, detailing every aspect of preparation. Therefore, the training of MMA fighters is the most complicated process, obliging both the athlete and his mentor to be extremely attentive, to analyze all their actions.

Functional component

Training program MMA In its core implies an increase in the speed and strength of the fighter, improving endurance, improving the technical skills of strikes and fighting. In this connection, realizing that the fight is taking place in different styles, the exercises will be aimed at ensuring that the fighter can pull, push his opponent, bend, crouch, jump, be his and so on without delay for a given period of time. We do not forget that it is often enough to keep the enemy in a static position. In general, now it is necessary to determine the means and methods of training.

Working with own weight

It's no secret to anyone that absolutely any MMA-training necessarily involves exercises with its own body weight. Here, it is not necessary to "reinvent the wheel" anew, and at the same time it is necessary to adhere to the concept of the duel, which was outlined above. For this purpose, we pay special attention to push-ups, squats, lunges, pull-ups, and the development of a "bear walk". The ideal option is to combine all these components into a single system (circular training) and perform them both with and without pauses. Such trainings are ideal if the training of an MMA fighter at home is planned. The main advantages of such loads are that they do not require special sports equipment, and there is no binding to the venue and time of training.

Classics of the genre

The functional level of the fighter will certainly come back to normal, if he will perform exercises called "pulling sleds." The following exercises are carried out with this equipment:

- thrust in the sleigh with advancement;

- pull the heavier sleds forward;

- moving sledges while running backwards forward.

If you combine these exercises and perform them in series of thirty seconds, then you can very well develop endurance. The explosive power is increased by using short approaches for several seconds and breaks between them in a minute and a half. It is necessary to make about 4-10 approaches for each exercise.

Medbol to help you

Training at home, it is possible to use and equipment such as medbol. MMA training, conducted in the home, provides for the use of this inventory weighing from 6 to 10 kg. The main exercises with him are:

- a throw from the chest;

- Throws from behind the head;

- throw aside with twisting the case;

- throw with one hand;

It is desirable to create a complex of various shots, which will be performed within two to three minutes in a sufficiently intensive mode. It goes without saying that recovery breaks should also be provided.

A bar is a faithful helper

Strength training of the soldier MMA provides another integral component - work with weights, including with the bar. Naturally, a mixfighter does not need to have a lot of muscle mass, but still the strength and strength of muscles is increased due to the use of "iron". One of the most common options for a set of exercises with a bar is to perform the following movements:

- deadlift;

- Pressing standing from chest;

- taking on the chest;

- a jerk;

- draft in slope;

- squat.

Each exercise is done 5-6 times with a break of 1 minute. After some time of regular training, weight can be added slowly, but, as practice shows, 50 kg is enough even for a very prepared heavyweight athlete, so you should be extremely careful and careful not to get injured.

Sprint

Acceleration is perhaps one of the most important components of success in combat, because if the fighter is slow, then there can not be any victory. Therefore, a sprint is used to develop a powerful breakthrough in the initial phase of the strike, both with the foot and with the hand.

Training of MMA fighters Always provide a run with maximum acceleration for a short distance. And you can run on an even, straight section of the road, downhill, up the stairs. Well-established shuttle run, running in harness. Before performing such an exercise, it is important to stretch your body well, in order to protect yourself from injury as much as possible and to ensure a gradual improvement of the result.

Work on shock equipment

Correctly delivered strike - the pledge of a successful end to the battle. But in order for it to be properly executed, it is necessary to regularly develop single variants and combinations.

Shock training MMA includes work on the "paws", on the bag, working off punches with the partner, sparring. In this case, it is advisable to pay attention not only to the attack, but to the defense and counterattack.

At home, the most appropriate option for working off the blows will be the so-called "fight with the shadow." This type of training involves air strikes, the main task of which is to assimilate the technical elements of attack and defense without involving a real partner. Working in this way, the fighter thinks over various options for technical actions, which he will conduct in a real duel. All movements should strive to perform with maximum speed and explosion, thereby increasing the real speed of strikes in combat, as well as the maneuverability of the athlete himself. At the same time, conducting rounds of such a fight with a virtual opponent, you can use weights - small dumbbells or other weighting. Their use allows you to achieve the desired effect a little faster.

However, it is often often important to strike the air at a slow pace. Due to this, it is possible to quickly identify the existing flaws in technology, determine the degree of its stability, understand the causes of imbalance, and master new techniques. In addition, the "fight with the shadow" allows you to choose a strategy for the upcoming fight, if the athlete plans to perform in an amateur or professional tournament.

It is also important to pay attention to the right breathing, since the outcome of the duel, his health and well-being depends on how easily and naturally the fighter breathes.