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Article:
Strength Training for the Busy MMA Fighter
Start Date: Saturday, April 08, 2006
End Date: Wednesday, April 08, 2009
NOTE: ORIGINALLY POSTED AT ADCOMBAT.COM, REPOSTED HERE WITH AUTHORS PERMISSION.
Training to excel at mixed martial arts can be a grueling endeavor that takes a
great deal of time. Many of the MMA athletes that I work with often complain
that they do not have time to lift weights and the ones that do have time, often
focus on the wrong exercises such as: bench presses and biceps curls. Since time
is a factor for combat athletes, I think that a good chunk of time spent on
weight training should be spent on explosive exercises such as: dumbbell
snatches, swings, and clean and jerks. In addition to building functional
strength that will transfer to the ring, these exercises work just about all of
the major muscle groups. Moreover, they teach you how to use your body as one
unit and build a strong mind-body connection.
Exercises such as barbell power-cleans and snatches are also great. However,
they require much more time to master and they are not very forgiving to
beginners. You really need an excellent Olympic training coach to get you on the
right. Since most MMA athletes probably do not have the time or desire to focus
on exercises with a lengthy learning curve, dumbbell explosive training is the
ideal plan to take advantage of. Dumbbells will give you all of the benefits of
barbell explosive training without the wear and tear. Okay, enough of the pitch,
lets get into the exercises:
One arm dumbbell swings
Take a fairly light dumbbell and swing it between your legs, quickly reverse the
motion and snap through with your hips swinging the dumbbell to chest height.
Once you get the hang of it, increase the weight and do ten repetitions with
each hand. Make sure that you grip the dumbbell as tight as possible and get
into a breathing pattern that is comfortable for you. Some people prefer to
breathe out as they swing the dumbbell to chest height and then breathe in as
the dumbbell swings down between the legs. Others prefer the reverse. Try both
and stick with the one that feels most comfortable. Swings are an incredible and
effective way to build the rapid hip movement that is used often in kicks and
takedowns.
One arm dumbbell snatches
Dumbbell snatches are similar to dumbbell swings. However, instead of swinging
the dumbbell out, pull it straight up as if you are starting a lawn mower and
send it overhead in one motion. Like swings, make sure to snap through with your
hips. Also, regarding breathing, breathe in as you snatch the dumbbell off of
the floor and breathe out as you take the dumbbell back to the floor. Try doing
10-15 repetitions with each arm and you will feel like you just did several
sprints.
Two dumbbell clean and jerks
Start by cleaning two dumbbells to your shoulders. From there, squat down a few
inches and quickly reverse the motion sending the dumbbells straight up as if
you are doing a military press. As the weights go up, jump off of the floor and
when you land on the floor, squat down a few inches again. At this point the
dumbbells should be locked out overhead. Lower the dumbbells to your shoulders,
then to the floor and repeat. This is an incredible exercise for building
shoulder endurance that will transfer to the ring. It will also increase speed
and coordination. If you only have time to do one exercise, this is the one to
do. It works just about every muscle in the body. If you want to lose weight
fast, try doing twenty repetitions three times a week and reduce your caloric
intake. Alternatively, if you want to gain weight, do the same thing and
increase the calories.
Now if you still have some time left over to do a few other exercises. Try doing
the “Turkish get-up” for an unbelievable core workout. Lie down on the floor and
hold one dumbbell straight up as if you just did a bench press. Turn to the
opposite side and use your free arm to help you get into the squat position.
From there, stand up and then reverse the movement. Do about three to five
repetitions and then switch arms. Make sure to keep your arm locked at all
times. Failure to do so might result in an unexpected knock out. Make sure to
start with light dumbbell and work your way up gradually.
Below is a sample program
Monday
3x10 (three sets of ten) one arm dumbbell swings
3x8-12 (three sets of eight to twelve) two dumbbell clean and jerks
3x5 (three sets of five) Turkish get-ups
Take one-minute breaks between each set and each exercise.
Thursday
5x5 (five sets of five) clean and jerks
3x10-15 (three sets of ten to fifteen) one arm dumbbell snatches
3x5 Janda Sit-ups (three sets of five) (no momentum sit-ups in which you only
flex your butt and stomach. Do not flex your hip flexors or forcefully press
your feet into the ground.
If you have more time, you can do this program three to four times a week. Just
work it into your routine as time permits. In the beginning, you will find the
program challenging. However, you will adapt and will have real strength that
will transfer to your combat sport. If you want to make the program more
challenging, try using kettlebells instead of dumbbells. Kettlebells are iron
balls with handles that range in weights from 36lbs to 88lbs. They will make all
of the above exercises much more difficult and are also great fun to use. For
more information on kettlebells, go to www.russiankettlebell.com.
Give this program a shot for five weeks and let me know how it works out for
you.
About the Author
Mike Mahler is a strength coach and a certified kettlebell instructor based in
Santa Monica, California. Mike has been a strength athlete for over ten years
and designs strength training programs for athletes, law enforcement, and fire
fighters. Mike is available for phone consultations and personal training in the
Los Angeles/Washington DC area. For more information, visit Mike’s site at
www.mikemahler.comor email Mike at
mahler25@yahoo.com
