MMA Workouts - Spotlight Exercise - Bench Press
“Hey man, what do you bench?” - A question that has seemingly become an indicator of male dominance. I was pretty strong coming up through high school and because I could bench press more than the other guys in my grade, I had that false sense of invincibility that most people only get when they’re drunk. If I could press 3 plates and another guy could only do 2 and a half, I automatically assumed I could kick his ass. By the same token, if I was pressing 315lbs and another guy at the gym was doing 330lbs, I’d get a feeling of inadequacy and immediately go home and Google what new, “scientific breakthrough” supplements I could take in order to get my bench press up. If he was bench pressing 330lbs, then I wanted to be bench pressing 335lbs - because that meant I could kick his ass (so I thought).
Fast forward a few years to my first MMA class and the first time I rolled against someone skilled in the art of Brazilian Jiu Jitsu. What happened was obvious as I’m sure it happens to about 99% of the inexperienced, egotistical males that step into the dojo for the first time. I got triangled, arm-barred, knee-barred and kimura’d to the point where it was as if I was playing the drums (minus the drum set) since I spent the entire session slapping the mat.
I now realize that the bench press exercise is not the be-all, end-all indicator of fighting ability. As a matter of fact, I realize that it has very little to do with fighting ability at all. Perhaps the two “strongest” MMA fighters in terms of how much they bench press are Tank Abbott and Houston Alexander and both of those fighters are riding major losing streaks. Check out Tank putting up 6 plates per side in this video..
However, with that being said, when either of those two fighters (Abbott & Alexander) connect, the result is admittedly devastating. Tank has literally sent his opponents into convulsions and we all saw what Houston Alexander did to Keith Jardine with that series of uppercuts.
So perhaps there IS something to it?
When you’re performing the bench press, you’re recruiting the chest, the triceps and the front of the shoulder (anterior deltoid). These muscles, along with many others (particularly those of the core), play a major role when it comes to generating powerful punches. Of course, keep in mind that power is a combination of both speed and strength so oftentimes you’ll see a strong, muscular guy hitting the pads and because he’s so slow, the “power” just isn’t there. By the same token, a quick, yet physically weak fighter will also be unable to generate a decent amount of power. If one of the necessary components for power generation is missing (speed, strength or technique) - the sort of devastating knockout power that guys like Tank and Alexander possess simply won’t be there.
I find the bench press - as well as other chest press movements - to be an excellent way to develop both the speed and strength necessary to deliver powerful punches. As for the third component; the technique - that will eventually come via your specific combat training. Here’s a guideline on how to use chest press movements to help develop both your punching power and endurance.
Bench Pressing for Maximum Strength
Training specifically for strength requires you to implement heavy loads as maximum strength is highly dependant on neural efficiency. Heavy loading will train your nervous system to recruit a higher percentage of motor units - thus muscle fibers - to aid with the muscular contraction. Since maximum lifting is harder on your nervous system, you must allow for a longer rest interval between sets as neural recovery occurs at a slower rate than muscular recovery does.
Guidelines For Max. Strength Training
Use Low Reps (1-6)
Use High Loads (85-100%)
Long Rest Intervals Between Sets (3-5 minutes)
Low Volume (Not Too Many Sets)
Bench Pressing for Maximum Endurance
What good is having powerful punches if you can’t maintain that power beyond the first round, or in many cases, beyond the first flurry? Sure, you may be able to get a quick knockout but if your opponent is able to “weather the storm” - as UFC commentator Mike Goldberg says in seemingly every broadcast - the chances of you landing a knockout shot in the later rounds will be minimal if you don’t train for muscular endurance.
Fatigue in MMA has a lot to do with the accumulation of lactic acid so in order to prevent that, you need to train at a high intensity to increase what’s known as your lactate threshold. You can read more about lactic acid and how to train within the different “energy systems” by clicking here.
However, it may also be beneficial to increase the local endurance of select muscle groups. In this case, the muscle groups that are recruited via the bench press and likewise, some of primary muscles that are responsible for punching power. I recommend that you alter your rep ranges so you not only train for general muscular endurance but also, strength endurance as well. Here are some guidelines for each..
Guidelines for Strength Endurance
Use a rep range of between 8-12 (similar to bodybuilding)
Use drop sets (once fatigued, strip off approx. 15% of the weight and continue)
Perform your set, rest 30-60 seconds, then continue.
Guidelines for General Muscular Endurance
High repetitions (15 and up)
Minimal rest (30 seconds or less)
For the bench press specifically, you can attempt to press only the barbell for 100 repetitions.
Bench Pressing for Maximum Speed
It should go without saying that your training should always reflect your training goal. If you’re training for speed, then it only makes sense to perform the movement at a fast pace. For the bench press specifically, you can lower the barbell down to the chest slowly but you want to ensure that the concentric portion (driving the bar upwards) be performed in an explosive fashion. Bands and chains can also be used to provide what’s known as “variable resistance”. This will ensure constant, progressive resistance throughout the concentric motion.
Plyometrics are perhaps the most famous method of improving speed and explosiveness. It’s tough to perform plyometrics with a standard barbell bench press, however, a plyometric version can be performed using the smith machine. For this variation, you’ll need to load the end of the barbell with only about 25% of your one-rep-max. Basically, you’re going to be throwing the barbell upwards in an explosive fashion, catching it and repeating the movement. Here’s a video clip..
If you’d like to learn more about other exercises (besides the bench press) that can be implemented to increase the power of your punches, check this article out. Another easy-to-perform exercise that translates well over to increasing hand speed is clapping push ups. I’m sure you’ve seen it before. Rather than simply pushing yourself back up, you explode and clap your hands together before you perform the next repetition.
Also, the most important muscle groups in terms of MMA performance are the rotary and bracing muscles of the core. You can access a comprehensive core-training resource designed specifically for combat athletes by clicking here.
MMA Supplements - Essential Fatty Acids
September 30, 2008 by admin · Leave a Comment
With the popularity of mixed martial arts on the rise, some of the major supplement companies have already started to market their products to the MMA community. “BSN - the official supplements of the UFC” -
a catchphrase that has recently graced both the octagon canvas and the UFC website. But do their products truly benefit the mixed martial artist or is it nothing more than a well timed marketing gimmick. Well, most of the more popular supplements that have been used for bodybuilding and fat loss can benefit fighters and all sorts of athletes in general. Products like creatine, protein and beta-alanine are all musts for MMA fighters.
Throughout my years as a trainer, I would often get asked what the “best supplement” is. You would think that my answer would be “it depends on your goal and dietary deficiencies” - or something along those lines. Well, my automatic response to the ever-so-popular question would more often than not be - “essential fatty acids”. Why? Because they benefit everyone, regardless of their training goal. Not only that, but almost everyone who doesn’t supplement with fatty acids is deficient in omega 3’s. Goals and deficiencies - essential fatty acids got you covered.
What Are Omega 3’s Anyway?
Omega 3’s are polyunsaturated fats that are typically under-consumed in modern-day diets. This deficiency amongst the majority of the population makes supplementation essential. Alpha-linolenic acid (ALA), which is the main component of an omega 3 fatty acid, along with its bi-products (EPA) and (DHA) have a vast amount of positive effects throughout the body. EPA and DHA are simply elongated, de-saturated versions of alpha-linolenic acid (ALA). These ALA subdivisions are known as “fat burning fats”.
Both EPA and DHA help reduce your body’s insulin response following your meals. This notable attribute will help prevent fat storage. In addition to minimizing the insulin response to select foods, they have also been shown to boost your metabolic rate. They accomplish this by triggering a thermogenic response - meaning your body’s core temperature increases. This increased heat production occurs at the cellular level and will, in a sense, rev up your metabolic furnace and allow you to burn more calories throughout the day - even during periods when fat burning would normally be inhibited.
And What About Those Omega 6’s?
Omega 6’s are also polyunsaturated. While most publications state that the typical North American diet contains an adequate amount of omega 6’s, it is important to remember that all omega 6 fatty acids are not created equally. The main component of an omega 6 fatty acid is termed “linolenic acid” (LA) and from that, it’s bi-products gamma-linolenic acid (GLA) and (AA) are created. However, keep in mind that consuming adequate amounts of LA does not ensure that adequate amounts of GLA will be created. Each of these omega 6’s have different effects and appear in different amounts in the foods we consume. Eggs, fish, meat and other common foods contain adequate amounts of AA. We don’t need to supplement with LA either as we get enough of it in our diets as well. GLA (Gamma-Linolenic Acid) however, tends to be under-consumed and supplementation is necessary to prevent deficiency. Evening primrose and borage oil are both rich in GLA. There are also oil blends that exist on the market that include various fatty acids in the proper ratios. These products eliminate the guesswork and ensure that your fatty acid requirements are easily met. “Udo’s Oil Blend” is one of the top fatty acid blends on the market.
The 3-6 Balance
The over-consumption of omega 6’s in relation to 3’s can lead to serious problems. An ideal ratio to shoot for would be between a 2-to-1 and a 4-to-1 of omega 6’s to omega 3’s. Many of us consume a ratio of up to 20:1. This omega balance is starting to get more and more attention amongst the fitness industry as of late. Even Health Canada has addressed the problem and has put out the ratio of 4:1. Although this ratio serves as a good guideline, particular attention needs to be paid to taking in enough GLA (as mentioned above). If this ratio is out of whack, as it is with the majority of the population, the chance of developing cancer is increased. When high amounts of the omega 6 (LA) are consumed, the growth and division of cancer cells is increased. Theoretically, the logical prevention would be to limit the amount of omega 6’s. The downside to this solution is that we require omega 6’s - particularly GLA, for numerous health benefits. The second and more effective solution is to simply increase your omega 3 intake. While linolenic acid increases the growth and division of cancer cells, omega 3 exposure to these same cells causes them to either die or be destroyed. Considering the prevalence of cancer in today’s society, this in itself is more than enough reason to supplement with omega 3’s.
That’s all great and all, but how will essential fatty acids help me as a fighter?
Bodybuilders seem to be pretty tuned into the benefits of essential fatty acid supplementation. One major reason why bodybuilders supplement with essential fatty acids relates to the effect fatty acids have on hormone production. Since the majority of the athletic population tends to gravitate towards a low-fat diet, concentrations of anabolic hormones such as testosterone may be decreased. Testosterone is a male sex hormone that makes boys ..men. It makes you strong, it makes you hairy, it makes you horny and it makes you aggressive. Increased aggression; sounds like something that would benefit an MMA fighter, doesn’t it?
Well, testosterone production is directly related to cholesterol levels, as cholesterol is the initial testosterone pre-cursor. Cholesterol levels are directly related to your diet and your intake of certain fats - starting to see the link here? Essential fatty acids will increase the amount of “good” cholesterol which is termed as HDL (high density lipoprotein). Even certain saturated fats (short and medium chain triglycerides) will increase testosterone production via cholesterol without clogging your arteries.
Bodybuilders also supplement with essential fatty acids to reap the benefits of the anti-inflammatory effects. A bodybuilding workout will oftentimes implement dozens of sets with the goal of stimulating a microscopic breakdown of the tissues. It’s during the recovery period that the muscle fibers adapt to the training stimulus by becoming stronger for the next workout.
Well, if you’re serious about your MMA workouts, it’s a pretty safe bet that you’re spending more time training than the average “bodybuilder” out there who’s trying to pack on some beach-bulk to impress the ladies. In which case, you can certainly benefit from the anti-inflammatory properties of essential fatty acids. Your recovery time will be sped up, your injuries will be minimized and you’ll likely feel more refreshed from workout to workout.
Still Not Convinced?
Anyone who’s ever rolled against a resisting opponent for 2+ minutes or done a few rounds of pad-work or sparring knows that the most important muscle for MMA isn’t your biceps, nor is it your triceps - it’s your heart. Good cardio is the best weapon you can bring with you into a fight. Relating back to cholesterol, supplementing with essential fatty acids will help you cleanse your arteries, which will reduce the workload on your heart as it’s trying to deliver blood (oxygen) to your working muscles. When people consume a lot of processed foods or foods that contain high concentrations of long chain saturated fats, it increases the LDL (low density lipoprotein) cholesterol that binds to the arteries, thus narrowing the pathway that the blood has to travel through. This strains the heart and increases your blood pressure.
The good HDL (high density lipoprotein) cholesterol that is increased via supplementation with essential fatty acids removes the LDL cholesterol gunk that has binded itself to the artery walls. Of course, less corrosion around the arteries will make it much easier for your heart to deliver blood and oxygen to your working muscles. Making things easier on your heart will allow you to train at higher intensities and for longer durations prior to fatiguing.
To Wrap It Up
Supplementing with essential fatty acids will..
- Trigger a thermogenic response which will allow you to burn more fat.
- Help prevent cancer.
- Increase testosterone, which will in turn make you more aggressive.
- Reduce inflammation and speed your recovery time between workouts.
- Clense your arteries and help improve your cardio.
This is one of the most potent Omega 3 fish oil supplements on the market…certainly worth looking into.
Drinking & Fighting: The Effects of Alcohol
August 14, 2008 by admin · 2 Comments
To quote one of my instructors back home, ” winning a fight is like being a rock star for the night” - and we all know what livin’ like a rock star entails. We’ve also all heard numerous UFC fighters shouting out where they’re having their after-party. Of course, they’re getting paid thousands of dollars to do so, but I highly doubt the fighters are sitting in the corner, sipping waters and orange juice all night. Even Fedor, one of the worlds best fighters, is known for his love of Vodka.
There’s obviously a big difference between heavily drinking while you’re preparing for a fight and having a few celebratory drinks to celebrate a win. However, if you’ve ever watched “The Ultimate Fighter” reality show, you’ll often times see the fighters get absolutely wasted and do some of the most idiotic things imaginable. Running into walls, punching threw doors and of course, just outright drunk street fighting.
These are all fighters that are there for an intensive training camp & competition, yet they still opt to drink. Surely, alcohol must have a negative effect on their in-ring performance, but to what extent? The topic of how the consumption of alcohol effects your performance definitely deserves a closer look.
Alcohol On Cardiovascular Endurance
I’m in Thailand right now and of course, there’s a lot of temptation to go out and party. I allow myself only 1 day a week to go out and really let loose and that day is Saturday. The reason I chose Saturday as my “get crunk” night is because on Sunday, there’s no training. I’ve tried to go to Muay Thai after a night of drinking and according to my trainer, I “have no power”. Not only that, but I gassed out a lot quicker than usual.
As it turns out, there’s some pretty solid physiological explanations for the early onset of fatigue. First off, Alcohol is a diuretic, meaning that it makes you urinate a lot more often than usual. The frequent washroom trips eventually lead to dehydration, which as we already know, is highly detrimental to performance. When you’re dehydrated, less blood is able to make its way to the working muscles. With reduced blood delivery comes less oxygen and nutrient delivery as well. The reduction in both oxygen and nutrients are what cause the pre-mature fatigue. It’s recommended that you avoid heavy drinking for at least 72hrs prior to your fight or training session to ensure optimal performance. Sure, if it’s just a training, you can go and give it a shot a day or two later, but you’re likely to get submitted a few more times than usual.
Alcohol On Strength
Alcohol has depressant effects on the central nervous system. The central nervous system also happens to play a major role when it comes to strength. When neural function isn’t optimal, maximal strength will be drastically inhibited. Try doing your regular one-rep max on the bench press while you’re hung-over. It really isn’t the same. If alcohol consumption effects your strength in the weight room, you can rest assured that it’s effecting the power of your strikes and your effectiveness on the mat as well. Strength, speed, power, agility - they all rely on the efficiency of the central nervous system.
Alcohol consumption also effects your hormone levels. Testosterone; which is a male sex hormone produced in the testes, plays a major role when it comes to strength and aggression. We’ve all heard the term “roid rage” in reference to the overly-aggressive “juicepigs” that pump themselves full of testosterone. Well, when you increase your testosterone beyond the standard baseline levels, that’s what happens.
However, heavy alcohol consumption has been shown to decrease testosterone levels so you’ll get the opposite effect. Rather than being aggressive, a fighter with low testosterone levels will be more hesitant to engage in combat. On the flipside, heavy alcohol consumption has also been shown to increase cortisol levels (cortisol is a feminine hormone).
So What Can You Do?
Aside from not drinking (which isn’t always an option), there’s a few obvious ways you can reduce the negative effects.
1) Don’t overindulge. Small doses of alcohol can actually be very beneficial to your health. Beer and red wine are both high in antioxidants - the protectors of the cells. Small doses have also been linked to increases in HDL cholesterol - which is the good kind that cleanses the arteries. To optimize these benefits, stick to darker selections. Dark beers and wines are usually healthier than ones that are lighter in colour.
2) Drink 8-12 ounces of water for every serving of alcohol. This approach is most effective if the water is alternated between servings of alcohol. For example, have a shot then follow it up with some water. However, if necessary, you can drink the glasses of water when you get home from the bar. Just line them up and drink them down - you’ll be glad you did in the morning.
3) Don’t combine your alcohol with another diuretic - energy drinks for example. Most energy drinks contain caffeine which has diuretic effects similar to that of alcohol. The combination will cause you to become dehydrated even faster.
4) Keep in mind that the diuretic effects of alcohol will counteract some of the positive benefits from select supplements. Take creatine for example. Creatine is known for its cellular hydration effects. Cellular hydration, otherwise known as water retention, has been shown to have beneficial effects when it comes to promoting hypertrophy (muscle size). Alcohol on the other hand, causes the body to release water-weight through the urine. These types of effects are important to take into consideration before you go bar-hopping.
Conclusion
Honestly, it should sort of go without saying that if you’re in a serious training camp to prepare yourself for an upcoming fight - just don’t drink. However, if you have a long time until your next fight, allow yourself to live a little and have some drinks every now and then. If you train seriously but don’t fight and don’t plan too, then train hard, party hard. Live a little on the weekends. All pretty obvious (you’d think anyway).
To finish up, here’s a video I found of Mark Coleman perfectly demonstrating a “roid rage” and Fedor, showing his love for Vodka (at the end of the video).
TAKE A MINUTE AND CHECK OUT THE ODDS FOR THE NEXT UFC CARD…CLICK HERE!
How Sex Effects Performance
July 22, 2008 by admin · Leave a Comment
Aside from the rapid beat of your heart, the room is dead silent. You’re sitting there trying to focus; trying to mentally prepare for your toughest opponent to date. The clock ticks and you look up to realize that you have a mere ten minutes before you have to step up and embrace the greatest challenge you’ll ever face. All the sweat; all the sacrifice; it’s all been for this very moment. You’ve gone over every possible outcome over and over in your head.
Tick, Tick.. the clock continues to wind down and you have eight minutes to go. Nervousness hits an all time high; your heart starts pumping even faster and you feel the butterfly’s in your stomach. The anxiety is too much to handle and you’re just about to get sick when you hear a light knocking at the door. The much needed distraction holds back the vomit.
You compose yourself enough to make your way to your dressing room door. You open it, and standing there is the sexiest ring girl you’ve ever seen - Arianny Celeste. You see, the chemistry between the two of you was so strong at the weigh-ins that you dreamt about her last night.
“You’re all I think about” she says, “ I can’t get you off my mind”. She then proceeds to rub your chest and kiss your neck. You have a decision to make. Do you postpone the hook-up as a caution until the event is over or do you go at it, right there in the change-room knowing that the time restriction makes for a perfect excuse for “finishing” too fast? I mean, it is Arianny Celeste - it’s bound to happen.
Well, let’s be honest; this is a no-brainer. I highly doubt any straight guys with remotely functional vision would give Arianny the boot; I know I wouldn’t. But what sort of effects, if any, would this have on the upcoming performance. Would it hinder or help? The topic of sex on performance definitely deserves a closer look.
The Myths
It’s been long believed that engaging in sexual activity prior to competition negatively effects your performance. A good friend of mine mentioned that his football coach encouraged his team to abstain from sexual contact for a few days before every game. Even Mohammed Ali has said that he avoided having sex for a full six weeks before his fights. Paul Lezenby; a professional kick-boxer, has made a similar claim. “ I don’t have sex for a month before my fights” he recently stated in an internet forum discussion. Well, the theories as to why these athletes practice pre-competition abstinence are as follows..
- Ejaculation lowers levels of testosterone; which in turn, decreases aggression.
- Sex draws upon energy stores that should be saved for competition.
- Sexual frustration causes the athlete to be more aggressive in competition.
- Sex effects the legs of the athlete, making them less agile.
The Facts
As you may have guessed, the facts differ significantly from the myths - which is usually the case. While many athletes have gone on record by saying they avoid sexual encounters before show-time, an equal amount are advocators of pre-event romps. One of basketballs greats - Wilt Chamberland - is equally as famous for his claim to having slept with over 20,000 women as he is for scoring 100 pts. in a single game. Twenty-thousand women; that averages out to more than a different girl, every night, from the age of 15. An astonishing number when you think about it, yet his promiscuous ways clearly didn’t have a detrimental effect on his on-court performance. Actually, a quick glance over the facts below makes it quite clear that his lifestyle may have even improved his game.
- Ejaculation actually increases levels of testosterone while long periods of abstinence causes testosterone levels to drop.
- While sex can use up a lot of energy (if your doing it right), the average married couple doesn’t even burn a hundred calories during their lovemaking sessions.
- While sexual frustration may trigger an increase in aggression, pre-competition sex helps to reduce anxiety and increase relaxation.
- There is no evidence to date that suggests that pre-competition sex negatively effects the athletes agility.
Phychological Effects
Whether or not pre-competition sex is beneficial from a psychological standpoint is highly individual. For some; it’s a positive - for others; it’s a negative. Some may find it a welcome distraction to calm their nerves and alleviate anxiety while others may find the distraction to be counter-productive and would rather focus on nothing but their upcoming performance.
Find out what works best for you, but never try new things right before competition - stick with what works. The time to experiment is during periods of training. Another factor that should also be considered is how sex effects your sleeping habits. With so many athletes being unable to get a good night sleep the night before competition, sex may help to increase relaxation and improve sleep quality.
Final Thoughts
All things considered, pre-competition sex has not been shown to negatively effect performance. Rather, it actually may help - although everyone is different so it’s best to find out what works for you, and stick with that. Through experimentation, if you find that sex enhances your performance, you just better hope that you don’t hit a dry spell before your next event. Hmm.. maybe we should throw up a few articles on how to pick up women just in case.
Further Evidence
I came across these videos on youtube. The show is called “sport science” and in this episode, they perform a number of tests (punching power, leg strength, cardiovascular endurance and testosterone levels) on a heavyweight boxer both before, and then after having sex. Check it out. Even Bas Rutten believes in “Boom Boom” before fights.
MMA Supplements: Creatine
July 21, 2008 by admin · 3 Comments
The secret of creatine is out - and has been for quite some time now. Bodybuilders, football players and athletes of all kinds have been using creatine over the last decade to improve their performance and increase muscle mass. But what about MMA athletes? The physical demands of mixed martial arts are far from the demands of bodybuilding. Well, in order to determine whether or not it’s worthwhile for MMA fighters to supplement with creatine, let’s first review exactly what creatine is, and how it works.
How It Works
Simply put, creatine phosphate supplies our energy needs during short duration, high intensity activity. For example, a heavy set on the bench press, a 100 meter sprint and a 5 yard touchdown run all rely on the energy provided by creatine. Of course, as with anything relating to how our bodies function, there is quite a bit of science behind it. Adenosine tri-phosphate, otherwise known as (ATP), is our bodies immediate source of energy. Whether you’re utilizing fats, protein, carbohydrates or creatine to meet your energy demand, they all must be broken down into ATP molecules.
However, only a small amount of ATP can actually be stored in the muscle cells. Such a small amount in fact, that the stored ATP can only supply 2-3 seconds of activity. After this initial 2-3 seconds of activity, the body must utilize a secondary source to fuel the high intensity activity. This is where creatine phosphate comes into play.
The creatine phosphate that is stored within the muscle cells converts what’s known as Adenosine tri-phosphate (ADP) into ATP for energy. Remember, during high intensities, creatine phosphate only provides energy for approximately 30 seconds. Beyond that point, your body shifts into what’s known as fast glycolisis. For more information on energy systems, click here.
In addition to the obvious improvements during high intensity / short duration activity, creatine supplementation carries many additional benefits. It has been shown to pull water inside the cells, thus hydrating the muscle fibers. This cellular hydration causes the muscle to swell and this swelling then stimulates protein synthesis.
Should MMA Fighters Use Creatine?
Creatine phosphate supplies energy during brief periods of high intensity activity and while MMA fights are as intense as it gets, the duration isn’t exactly “brief”. The rounds are typically 5 minutes long (in America anyway) and the fights go on for either 3 or 5 rounds. So, is creatine really worth the investment seeing as how “creatine phosphate only provides energy for approximately 30 seconds of intense activity”? Well, simply put - yes, it’s worth the investment.
While creatine only provides the energy during brief, high intensity bursts of activity, sometimes that “brief” burst is all it takes to end an MMA fight. If creatine supplementation can add a few extra seconds into a powerful punching flury, it’s well worth using. An MMA fight often times performed at varied intensities. A quick, powerful burst of punches can be followed up with a period of calmness - in which both fighters are just feeling each other out. These “feeling out” stages allow for somewhat of a recovery period.
If the fight is action-packed and the fighters go “balls to the wall” the entire time without showing any signs of slowing down, the energy systems being used will vary between creatine and the glycolytic system. The glycolytic system is categorized into two phases. One is termed “fast” glycolysis and the other termed “slow” glycolysis. Fast glycolysis utilizes carbohydrate without the presence of oxygen and lactic acid accumulates. Slow glycolysis on the other hand, occurs in the presence of oxygen and therefore, the accumulation of lactic acid isn’t as much of a concern. Again, you can learn about all this stuff in this article on energy systems.
To summarize, supplementing with creatine can be very beneficial for MMA fighters as it will increase your “power endurance”. As for the accumulation of lactic acid (which inhibits muscle contraction) that accompanies fast glycolysis (energy system that kicks in once your creatine stores are exhausted), you should check into beta alanine. Check this article out for more info. on beta alanine.
MMA Workouts: “Strength Center” Training
July 8, 2008 by admin · 2 Comments
We’ve all seen the image - whether it be from a Nike or Gatorade ad or from a scene in pretty much any of the Rocky movies. The scene; an exhausted athlete/fighter with his feet hooked under a decline bench struggling to complete the final repetitions of his gruelling workout. He’s got sweat pouring out of every sweat gland, his shirt is soaked and the agony seen in his facial expressions resemble that of someone being tortured.
Sit ups seem to be the staple exercise for combat athletes. However, what most people don’t realize is that while sit-ups/crunches may be beneficial for certain aspects of the fight game, they’re not the be-all, end-all solution to torso training. In order to put together a “functional” core conditioning program, you need to have a basic understanding of the anatomy of the mid-section. Here’s a very brief overview..
The abdominals (”abs”) are what you are training with the more traditional exercises like sit ups and crunches. Leg raise movements also train the abdominals with additional recruitment from the hip flexors (muscles that move the leg upwards at the hip). Training the hip flexors is important as strong (not tight) hip flexors will enable you to deliver devastating knee strikes.
To enhance the effectiveness of the traditional crunch-type exercises, you may want to have a partner drop a light medicine ball on your stomach as you perform the movement and toss it back up to him as you move to an elevated position. This will make the movement more “MMA specific” as it will strengthen the abdominal region and better prepare you to withstand those “body-shots” to the mid-section. You can also perform crunches with your feet next to a long punching bag and as you move to an elevated position, rotate and deliver two punches to the bag. The rotary movement brings us to the next muscle group ..
Obliques
The obliques (both internal and external) are extremely functional as they work together to rotate the torso. A large percentage of your strength training workouts should be designed with the goal of increasing your rotary strength as it translates to pretty much all of the movements you do in MMA. Here is a brief breakdown of some MMA related movements that will be improved through the implementation of rotary exercises..
Punches: Punching power stems not just from the chest, shoulders and arms, but even more importantly - the rotary strength of the core. If you were to analyze your punches, whether it be a hook or an uppercut; an overhand right or even a jab - you’d realize that the they all involve a rotation of the core (some more than others.)
Mount Escapes: One mount escape involves bucking your opponent upwards, trapping an arm, hooking a leg and rolling him over. As with punches, your efficiency to do so relies on the rotary strength of your core.
Kicking: Kicking; whether it be a spinning back kick or one of those powerful Thai-style kicks that involve turning your hips over to increase the force of the impact - it’s all dependant on core strength. The greater the rotary strength of the core, the greater the force of the kick. It’s really that simple.
Transversus Abdominus
The often-overlooked transversus abdominus muscle helps stabilize the core (along with other muscles) and plays an important role in the breathing sequence. There’s a technique known as “setting the abdominals” that activates the transversus abdominus. To perform the technique, you simply inhale, tighten your stomach, then exhale while keeping your stomach tight/flat. If you were to perform crunches using this “abdominal set”, you would rotate the pelvis forward as doing so will emphasize the natural curve of your lower back.
Beyond the obvious benefits, a strong lower back will do wonders for your MMA game (particularly while grappling). Whether you’re trying to posture up from your opponents guard or escape from a triangle choke (Rampage vs. Arona style) - a strong lower back is key. When you’re training the lower back, try to make the exercises as functional as possible. Deadlifts are excellent as they mimic specific movements that are commonly performed in MMA competition.
If you’re a little confused as to which MMA-specific exercises you should be performing, you can keep checking back as we’ll be posting workouts in the near future. If you want a comprehensive encyclopedia-like guide on all sorts of specific core exercises for combat athletes - just CLICK HERE!
Here is a brief preview of the “combat core” book and DVD series.
MMA Workouts - 5 Training Tips
The recent explosion of mixed martial arts has prompted a lot of people to take their newfound interest in the sport to the next level. More and more people are wanting to enrol themselves in martial arts and MMA gyms are popping up all over the world to supply the demand.
The majority of these MMA gyms offer classes in Boxing, Muay Thai, Brazilian Jiu Jitsu and Submission Wrestling (among other arts). What a lot (not all) of these gyms neglect is sport-specific strength and conditioning classes - leaving you to fend for yourself in the gym.
Here are 5 important guidelines for you to consider when you’re designing your MMA workouts.
MMA Workout Tip #1 - Train Your Core!
There’s a lot more to core training than just sit ups and lower back extensions. The power of your punches, kicks, and throws are all dependant on the rotary strength of your core. The core region really is your strength center and your MMA workouts should be packed with core strengthening exercises.
The muscles of the body function together as a kinetic chain and you’re only as strong as your weakest link. Since the core is involved in pretty much every MMA-related movement you do, weakness will completely throw off your game.
There’s all sorts of exercises you can do to strengthen your core. There’s actually a book that profiles over 100 MMA-specific core exercises. Some of the exercises will get you some weird looks in the gym but it’s worth checking out for sure.
MMA Workout Tip #2 - Don’t Forget To Stretch
With increased flexibility comes increased versatility as a fighter. Want to throw Crocop-like head kicks? You need to be flexible! Want to work from the rubber guard? You need to be flexible! Want to look like a contortionist while you stuff takedowns like B.J Penn? You need to be flexible! Want to reduce the chances of sustaining an injury while you’re training? Of course you do! You need to be flexible!
Flexibility is something I’m personally trying to implement into my MMA workouts at the moment. Out of all the fitness components, flexibility is the easiest to gain but the quickest to go when you stop doing your stretches. Since improvements in flexibility come rather quickly, I had high expectations for myself. Unfortunately, I haven’t been getting the results I had been hoping for.
However, it looks like my problems are solved as today, for the first time, I did my stretches in the sauna at the gym following my regular MMA workout. The increased temperature made a huge difference and I felt more limber immediately after. In addition to the sauna stretching, you can enrol yourself in some “hot yoga” classes. I’ve heard nothing but positive feedback about them from various Muay Thai & MMA students.
MMA Workout Tip #3 - Perform Only “Functional” Exercises
If you want to be a fighter, you’ll have to ditch those old bodybuilding workouts. Your MMA workouts should consist of primarily compound/multi-joint exercises that will carry over to your fight performance. When you’re about to perform an exercise, just think to yourself - what aspect of MMA will his help me with? If the exercise doesn’t directly simulate a related movement - replace it with something that does.
So, in other words ..
- Ditch the triceps kickbacks and do more close grip presses.
- Ditch the preacher curls and do more close grip, supinated grip pull ups.
- Ditch the leg curls and do more straight leg dead-lifts.
Get the idea?
Just in case you don’t, here’s the explanation..
- Close grip presses = increase in the power of your punches
- Supinated grip pull ups = increase in your Thai “clinch” strength
- Straight leg dead-lifts = increase in the strength of your takedowns/slams
These are just a few examples of many.
MMA Workout Tip #4 - Vary Your Training Intensity
Fighting is performed at a very high intensity. Your MMA workout should always mimic the demands of your sport so you should implement high intensity training. You can accomplish this through high intensity interval training or “HIIT” for short. The purpose of training at a high intensity is to increase your tolerance to the accumulation of lactic acid. For an extended/detailed explanation, click here. In short, the accumulation of lactic acid decreases the contractile strength of your muscles.
With that being said, you can’t ALWAYS train at an extremely high intensity. In Thailand, a lot of the training camps vary the intensities of their runs. They’ll do a long distance, low intensity run in the morning and in the afternoon, they’ll either do intervals or simply run a much shorter distance, at a much faster pace. The low intensity jogs allow for some “active recovery”.
However, depending on your MMA training program, you may not have room to implement low intensity runs. The training demands for a fighter can be pretty demanding so it’s important to keep in mind that low intensity training can be anything from skipping to light rolling.
MMA Workout Tip #5 - Circuit Training
Circuit training refers to performing multiple exercises in concession without a rest interval between each set. Depending on your exercise selection, circuit training can be a great way to perform your HIIT training (as discussed above). When you’re working on your muscle endurance (high repetitions & long time under tension), the circuit training format is ideal as it best mimics the demand of your sport.
When your performing your “traditional” bodybuilding-style workouts, your set will last for approximately 40 seconds (depending on your rep ranges) and your rest interval will be around 2 minutes. In MMA, you certainly don’t get a 2 minute rest after only 40 seconds of fighting. In an MMA fight, you work hard for 5 minutes, then get only 1 minute to recover. You should tailor your MMA workout around these demands.
Circuit training is the best way to structure your muscular endurance programs as you can train for 5 minutes straight (providing you implement a proper split) before taking your 1 minute to rest. Here’s a video by Craig Ballantyne (author of “turbulence training”) that will give you an idea as to what exactly circuit training is.
He’s got a book out (SEE IT HERE!) that provides all kinds of various training circuits. You may want to switch up some of the exercises for your personal MMA training as a lot of them may not be specific to fighting.
Anyway, that about wraps it up for now. When designing your MMA workout program, it all comes down to common sense. Well, common sense and some basic knowledge of human anatomy and energy systems.
If it all seems overwhelming, don’t worry. We’ll be uploading all sorts of MMA workouts to the site so keep checking back.
Punching Power Workout
June 23, 2008 by admin · 4 Comments
If there’s one thing you take from this article, let it be that power is a result of the combination of strength and speed (strength + speed = power). When designing a training program to increase the power of your punches, you can’t have a one-dimensional view on things. Your exercise selection and training parameters (reps, contraction speed, rest etc.) should be varied for optimal results.Before I got into martial arts, my chest workouts consisted of the standard decline, flat and incline pressing movements and occasionally, I’d throw in a cable fly exercise to finish off. Now that my priorities have shifted from bodybuilding to performance enhancement, my chest workout is now geared around improving both the speed and power of my punches.
I’ve put together a sample workout for you guys to try. Keep in mind that the purpose of this workout is to develop speed and power. Don’t neglect your endurance training because as you already know, muscular endurance is an extremely important aspect of the fight game.
Without further ado, here’s the workout..
I start things off with the barbell bench press exercise and I’ll go relatively heavy. The purpose of this is to develop maximum strength (recall that punching power is a result of strength and speed). If you can, attach chains or resistance bands to the end of the barbell as doing so will provide additional resistance as you drive the barbell upwards.
Exercise Guidelines
- 5 Sets
- Gradually increase the weight
- Repetitions = 10,8,6,4,1-2
- Rest = 2-4 minutes (heavier load = longer rest)
This is a great exercise for hand speed and punching power providing it’s done in an explosive fashion. For this exercise, you would use only around 25% of what you would normally use for your regular sets. As for the execution, you basically toss it up as high as you can, catch it, quickly lower the barbell towards the chest (don’t go beyond a 90 degree angle) and toss the barbell up again. Make quicker the exercise is performed, the more effective it will be.
Exercise Guidelines
- 3 Sets
- 6-8 repetitions per set
- Rest = 3 minutes
Yet another great exercise to improve the power of your punches is the plyometric push up. To perform the exercise, you will need to find two of the steps used in aerobics classes and position them between 4-6 feet apart (depending on the length of your arms). You start in a push up position with 1 hand placed atop each bench. When you’re ready, push off and move your hands to a position between the steps. Without hesitation, explode upwards and move your hands back atop the steps.
Exercise Guidelines
- 3 sets
- As many reps as possible (to make it harder, increase the height of the steps)
- Rest interval = 3 minutes
This exercise is a great way to not only add power to your punches, but also to increase your core strength since you’ll have to brace your torso throughout the movement. Make sure you grab the barbell BELOW the weight plate and not above it. Holding the barbell too high will force you to drive your arm forward at an upward arc that’s unrealistic to throwing a real punch. Keep a stance identical to the stance you’d use while fighting. This exercise; as with most of the exercises in this workout, should be done in an explosive fashion.
Exercise Guidelines
- 3 sets
- 15 reps each
- Do both arms consecutively before resting
- 2 minutes rest
Resistance Band Punches
This is about as functional as it gets. Resistance band punches are excellent for hand speed as you’re simply punching against resistance. To perform the exercise, all you do is wrap a couple resistance bands around the bar on a pulley station (or anything that’s shoulder height). You then grasp the handles and ensure that the bands are positioned under your arms. From there, it’s easy - you shadowbox. If you have a workout partner with you, get him to hold the focus mitts for you. It’s actually pretty fun. As you fatigue, you simply drop one band and continue the exercise (providing your using more than one resistance band).
Exercise guidelines
- 3 rounds
- 1 minute each
- 1 minute rest
Freemotion Hooks
This exercise is performed on the freemotion cable machine. Not every gym has one of these. If yours does, then I guess you’re in luck. The resistance band exercise worked on the speed of your straight shots while this exercise is designed to train your hand speed and punching power on your hooks. The freemotion hook exercise is also great for developing rotary power within your core.
Exercise Guidelines
- 3 sets (each arm)
- 10 repetitions
- 1 minute rest
So give this program a try and see how you like it. You’ll probably find it to be a refreshing chance of pace. I prefer this workout over my old bodybuilding workouts. I especially like the reaction I get from confused people when they see me doing some of them and shadowboxing in between my sets.
Enjoy!
Keep in mind, most of these exercises focus on the chest & shoulder region. Perhaps even more important is developing the rotary strength of your core region. Core development is very important for not only your punching power, but also, about 90% of MMA related movements. There’s a book out that has all kinds of crazy, yet functional core exercises designed specifically for the martial artist. If you’re interested, you can check it by clicking the link.. THIS IS THE LINK
3 Core Exercises for MMA Performance
June 23, 2008 by admin · Leave a Comment
Support can mean a lot of things. But when we are talking about supporting an active life that is free from injury, we are specifically referring to a strong set of abdominals. Developing the muscle groups that support, stabilize and engage movements of the torso including; the rectus abdominis, the internal / external obliques, the transverse abdominis and the posterior chain including the upper back and lats, along with a the knowledge of how to properly prepare to pick up an external load, is essential to being able to stay injury free and engage in an active lifestyle. This load could be your children, a dumbbell or barbell at the gym, a grocery bag, a box or anything else you need to move in a busy day.
Let’s discuss three torso developing movements that require muscle endurance and bracing proficiency. These exercises can be quickly and easily incorporated into your training at home or in the gym and will develop someone’s ability to “support” not only their own bodyweight but an additional load.
Planks
Planks are where you get into a push-up position but instead of on getting set on your outstretched and locked arms, you will setup with your forearms resting on the ground. You are facing downward with your back is rigid, your glutes are tight and your torso is braced. You will hold this position for a set length of time. 30 seconds to 1 minute is good and 2 minutes + is great. There is also a variation where you are braced on your side and preventing lateral flexion. You will roll up from the standard plank position to your side, still resting on your forearm which is now perpendicular to your body. Your top foot will be resting on your bottom foot. This variation will target your obliques more specifically. Other options include bridging and weighted bridging variations.
Overhead Walks
You will start this exercise by locking two dumbbells, two kettlebells, a barbell or two milk jugs filled with water (if you are working out at home) overhead in an outstretched position. Your arms should be next to your head and the implements will be fully locked overhead. Now, you will go for a walk. In a straight line, zig zag pattern or even in a figure 8 pattern. With each step, you will have to adjust with the sway of the movement and against the weight of the implements. This will force you to brace your torso to remain rigid and unwavering while you are moving. This movement is excellent for anyone, independent of your personal goals, as it teaches dynamic stabilization. You will also find breathing to be labored and your mental toughness will go through the roof.
Farmers Walks
The farmers walk has long been a staple in strongman contests. Because they load athletes while they are moving, strength coaches are now realizing their direct carryover to improving bracing, deceleration and absorption abilities. Farmers walks can be done with the athlete carrying a variety of objects including kettlebells, rocks, sandbags, dumbbells and even farmers implements. The idea is to load up each of the athlete’s hands with a weight and get moving. You can travel for a certain distance or for a specific time period. To make the movement harder, drop one of the weights and only have the athlete loaded on one side of their body. This increases the demand to remain rigid and unwavering while the athlete is in motion.
Try these exercises out to jump start your workout and improve your overall strength. Creativity when you’re not at the gym will go a long way in helping you achieve your goals and remain injury free.
About The Author
Jim Smith is a Certified Strength & Conditioning Specialist and an expert trainer who writes for Men’s Fitness and the Elite Q/A Staff. Jim has been involved in strength training as a performance enhancement specialist for over 8 years and has worked with athletes from various sports who compete at various levels. He has published articles about his unique training style and innovative methods for many prominent strength and fitness related sites. He is also the authored of three renowned strength manuals. For more innovative training solutions, visit
Combat Core Manual
MMA Workout: 3 Exercises for Explosive Power
Aleksander Emelianenko performing sledgehammer tire hits in the park.
If an MMA fighter shows up to the fight in less than top condition, the consequences can be pretty severe. They’ll likely end up getting knocked out or submitted via choke or a joint lock. Not to mention the humiliation and ego-blow that accompany defeat.
MMA workouts should be carefully thought out and designed specifically around the demands of the sport. A well designed MMA workout doesn’t consist of lateral raises or glute kickbacks. It’s not about “toning” and it’s not about “getting jacked”. An MMA workout is about increasing speed, power, lactate threshold and training the muscles of the body to function together as a kinetic chain.
The following 3 exercises develop what’s known as “functional strength” as it carries over to MMA performance.
Plyometric Push Ups: This exercise works on hand-speed and explosive power. All you need to perform this exercise is 2 steps from the aerobics room at your gym. For a video and step by step instructions on how to perform this exercise, click here.
Tire Flips: Unfortunately, not everyone has access to a giant tractor tire, but if you do (many training centers have them), this exercise is a must for your MMA workout program. When you analyze the muscle mechanics of a takedown (hit low, drive upwards), you’ll notice that the tire flip exercise closely resembles this movement.
Hammer Hits: This exercise is done using a sledge hammer and the tire used for the tire flip exercise. You’ll see this exercise being performed in about 80% of the MMA training highlights. Reason being; it works. It develops rotary strength within the core.
Speaking of core strength, the development of your core should be a primary focus in all your MMA workout programs. You’re only as strong as your weakest link and your core is the “strength center” so to speak as it’s involved in pretty much every MMA-related movement you.
For a comprehensive listing of core strengthening exercises that you can immediately implement into your MMA workout program, you can check out the “combat core strength” MMA workout resource by clicking here!
