Pick your partner up in a fireman's carry and walk them down the mat, when you get to the bottom perform 10 squats with the partner on your shoulders. With these drills, we are looking to work on both power and speed with the hands.
With this, you can soon start to see massive improvements in your power and hand speed. Get a tennis or squash ball and find a wall and throw it hard at the wall. The aim is to catch it in one hand on the rebound. You can also hold the ball in one hand and outstretch your arm, let the ball go and then try and catch it with the same hand before it drops to the floor. This is relatively simple, and you are going to stay reasonably still because this is not about footwork, it is about the hands only.
Get in your stance and start to throw punches, the key here is not to lock out your elbows because you can cause strain on them. There are 5 core shadow boxing workouts you can do. This workout is all about speed; you should keep the hands slightly open and only clench the fists at the very last second. Do 3 x 3-minute rounds with 30 seconds rest in between there is no need to do 5 minutes, these workouts are part of more extensive sessions. In this variation, you are going to clench your fists as tight as you can, and your aim is to tense the muscles of your arm as you throw the punches, this is all about endurance and isometrics.
Get some light or heavy hands weights and shadow box with these. Vary the weights and only do 3 x 1 minute with 30 seconds rest. Hang an A4 sheet of paper from the ceiling or door frame using string and sticky tape. This is all about punching through the paper to simulate correct range in reality, you always want to punch through the target, and this is why this works.
Do 3 x 2-minute rounds with 30 seconds rest and treat the paper like a punching bag and move around it, use hooks and straight strikes. This is really intense and is all about building anaerobic fitness. You will be working at full speed for 30 seconds and throwing straight shots with either heavy or light hands. You are going non-stop for 30 seconds and then have 10 seconds rest. Ok, so you are now at the time to start putting it all together into a home workout session.
Take 1 or 2 of the footwork drills, add-in some partner work if you don't have a partner you can skip this , pick a few of the shadowboxing exercises and then move into the core session of training. This is what I call a functional warm-up and workout combined. My secret weapon in-home training has been a tool devised by former word Judo Champion Neil Adams Uchikomi Bands.
These are bands built with Judo Gi Material, and you can have a great workout with them, check out Neil using them in this video. Ok, so now you have seen them in use, this is my personal home MMA workout I use. I am a busy Dad of 2 young kids, and this workout has been part of my training for years.
There are, of course, hundreds of variations and other exercises to do; however, I hope these help to inspire you. And yes, we will email you about self-defence Share 0. Tweet 0. Ok, let's do this. From my own personal experience I have found that due to a lack of core strength, and due to massive muscular imbalances in beginners, such exercises are rarely effective.
Instead I have included exercises such as front squat and overhead squat which will predominantly stress and develop the core, and will prepare the body for the exercises to come. Remember to do ten minutes of cardio and mobility exercises before doing any weight training.
As with every phase leave at least 1 day in between routines. This phase may not be applicable to those fighting in specific weight categories, as the individual is likely to gain weight.
This phase provides a solid foundation for building maximal strength, and provides greater muscle fibre mass, to increase the potential strength and power that can be attained. This phase is usually about 5 weeks long. Compound exercises should be emphasised in the weights room, with repetitions of 6 — In the following routine I have added squats, but with high repetitions.
Before attempting heavy squats or deadlifts a fighter should first ensure that their posture is correct, that their core is strong and their flexibility is adequate. Common mistake include bowing of the knees and raising of the heels off the floor. Maximal strength is often a limiting factor in power, and therefore is very important for an MMA fighter.
Moreover, maximal strength and power is most often used during a fight and is therefore more specific to MMA than higher repetition training programmes. However, I would not recommend doing 1 rep max exercises too often, and would never do them with isolation or core exercises.
Remember to warm up and perform a warm up set before each exercise. Perform a number of warm up sets before completing a working set of deadlifts.
I have separated the routine into 3 shorter workouts, to reduce the effect of fatigue on strength training. I would even be tempted to remove some of the isolation exercises such as calf raises, shrugs and French press is recovery effects other aspects of training.
This phase is incorporated in order to convert all gains in strength, into more functional, sport specific abilities. Strength in the weights room forms a good base of strength and power, but in order for this to transfer directly to the cage, more specific exercises must be performed. In order to convert strength into more sport specific power, exercises such as Olympic lifts and plyometrics should be performed.
Before undertaking these exercises, it is important that the fighter has a strong core, a high level of proprioception and flexibility. All of which should have been built in the previous three phases. Maximal strength training has taught the body to exert maximal effort against a maximal load.
Power training will teach the body to exert maximal force against less resistance, and with greater speed. In addition, functional exercises will develop the specific coordination and neuromuscular pathways needed in order to perform take downs, strikes and other techniques with maximal speed and power.
This is the phase of training where injury is most likely to occur. This will not only reduce the risk of injuries, but muscles have been shown to be more explosive and powerful when warm. Complete at least 2 warm up sets before each exercise.
This phase is simply to recover from the previous training; to give muscles, joints and connective tissue a good rest. Light cardio, preferably none-impact such as cycling, and stretching is the only exercise that I would recommend here. This phase should last for 2 — 6 weeks depending on if any injuries have been incurred. Well; there you have it.
This is a very general and basic example of a periodised programme. Training should be tapered so that the fighter is fully recovered and rested on the day of the fight.
Training in the weights room should be adapted to fit your personal training programme. Remember that even short training programmes with 1 set of each exercise can be very effective and is well worth doing. Please consider donating via Patreon:. Hi, the time period of rest that you have given in different phases.. Hi I wanted to know some information that I did not find in the article for the topic of transfer, that is an explanation of the transformation of the mesocycle from non-specific power to specific power with transfer exercises for mma, where can I find it?
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