Prepare for an MMA Fight
Click here to load reader
description
Transcript of Prepare for an MMA Fight
Preparing For a Mixed Martial Arts Fight
Adrian Romero
Evolution of the Sport
MMA competition can be traced to mixed style contests throughout Europe, Japan and the Pacific Rim during the early 1900s
Gracie family’s vale tudo martial arts tournaments in Brazil started in the 1920s
In the late 1960s to early 1970s the concept of combining the elements of multiple martial arts was popularized in the west by Bruce Lee
Mixed Martial Arts (MMA) competitions were introduced in the United States with the first Ultimate Fighting Championship (UFC) in 1993.
The Sport
There are 9 different weight classes. The time limits in most professional fights are
three 5 minute rounds, and championship fights are normally five 5 minute rounds, 1 minute rest in between.
The more recently developed mixed martial arts fighting allows any maneuver except eye gouging, hair pulling, groin strikes, and finger bending.
Victory: submission, TKO, decision. http://www.youtube.com/watch?v
=2P2qxCEQCxk
Identification of the needs
Injury Prevention is one of the most important goals of the program.
Increase strength and striking force Improve Take Down maneuver. Increase Isometric Strength for submission techniques. Increase Power Increase grappling strength Increase Muscle Endurance
Program
Phase 1 (3 weeks)Injury prevention (neck, shoulder, elbow, hip)Introduction to resistance training plan
Phase 2 (3 weeks)Increase strength
Phase 3 (3 weeks)Power, speed, sport specific movements.
Neck Exercises
Exercise Reps/Time % RMLying
Flexion and
Extension 20 /Neck
Isometric Resistanc
e 30/30 /Dumbell Shrug 20 reps 50%
Push-up neck
partner press 10 /Bridge Bench Press 15 50%
Incline Dumbell
Clean 15 50%
Phase 1 (Week 1) General Conditioning and Technique
Exercise Sets
Reps/Time
% RM
Triceps Push ups
3 15/15s
-
Push ups 3 20/15s
-
Chin-ups 3 10/10s
-
Bicep Curls 3 15/15s
%55-60
Power Clean 3 12 %55
Standing Hyperextension
3 15 50%
Leaning Triceps Extension
3 15/15s
%50
Up right row 3 15 %55
Wide-grip press
3 15/15s
%55-60
Exercise Sets Reps/Time
% RM
Cable knee lift 3 15 %55
Band Guard Pull
3 15 %50
Physioball Hip Twist
3 15 -
Burpees 3 15
Back squats 3 12/15s
%60
Dead Lift 3 15 %60
Physioball Hamstring Curl
3 15 -
Calf Raises DB 3 15 %55
Step ups DB 3 10 %55
Phase 1 (week 1)(core, grip, whole body)Exercise Sets
Reps/Time %RM
Farmers Walk 3 45s 60%
Plate Pinch Drill 3 45s /Olympic Bar Bus Driver 3 10/10 %55
Partner Pike up 3 15 /
Physioball Knee tuck 3 15 /Partner
Abdominal Sit-up 3 15 /
Boxer's Dumbell Speed Twist 3 20 adj
Arm-over-arm rope pull 3 12 55
Mountain Clmbers 3 20 /
Partner Leg Throw 310/10/1
0 /
Phase 1 (Week 2) General Conditioning and Technique
Exercise Sets
Reps/Time
% RM
Triceps Push ups (med ball)
4 15/15s
-
Push ups (physioball)
4 20/15s
-
Chin-ups 3 15 -
Bicep Curls (bosu)
4 12/15s
%65
Power Clean 4 12 %65
Standing Hyperextension
4 12 60%
Leaning Triceps Extension
4 15 %65
Up right row 4 12 %65
Wide-grip bench press
4 12/15s
%65
Exercise Sets Reps/Time
% RM
Cable knee lift 4 12 %65
Band Guard Pull
4 12 %65
Physioball Hip Twist
4 15 -
Burpees 4 15
Back squats 4 12/30s
%65
Dead Lift 4 12 %65
Physioball Hamstring Curl
4 15 -
Calf Raises DB 4 12 %65
Step ups DB 4 10/10
%60
Phase 1 (week 2)(core, grip, whole body)Exercise Sets
Reps/Time %RM
Farmers Walk 4 60s 65%Plate Pinch Drill 4 60s /
Olympic Bar Bus Driver 4 10/10 %65
Partner Pike up (med ball) 4 12 /
Physioball Knee tuck 4 15 /Partner Abdominal Sit-up 4 15 /
Boxer's Dumbell Speed Twist 4 15 adj
Arm-over-arm rope pull
4 12 60
Partner Leg Throw 310/10/1
0 /Mountain Climbers 4 20
Phase 1 (Week 3) General Conditioning and Technique
Exercise Sets
Reps/Time
% RM
Triceps Push ups (med-ball)
4 15/30s
-
Bosu Push-ups
4 20/30s
-
Chin-ups 4 12/30s
-
Bicep Curls 4 15/30s
%65
Power Clean 4 12 %70
Standing Hyperextension
4 10 70%
Leaning Triceps Extension
4 12 %70
Up right row 4 12 %70
Wide-grip press
4 12/30s
%670
Exercise Sets Reps/Time
% RM
Cable knee lift 4 12 %65
Band Guard Pull
4 12/30s
%65
Physioball Hip Twist
4 20 -
Burpees 4 20
Back squats 4 12/30s
%65
Dead Lift 4 15 %65
Physioball Hamstring Curl
4 15 -
Calf Raises DB 4 12 %65
Step ups DB 4 12 %65
Phase 1 (week 3)(core, grip, whole body)Exercise Sets
Reps/Time %RM
Farmers Walk 4 60s 70%Plate Pinch Drill 4 60s /Olympic Bar Bus Driver 4 12 70
Partner Pike up (med ball) 4 12 /
Physioball Knee tuck 4 15 /
Partner Abdominal Sit-up 4 12
weighted
Boxer's Dumbell Speed Twist 4 20 adj
Arm-over-arm rope pull
4 15 55
Pike-ups 410/10/1
0 /Mountain Climbers 4 20 -
Phase 2 (Week 1)Strength/Power
Exercise Sets
Reps/Time
% RM
DB Press on Physioball
46/10s 80%
Biceps Curls on Bosu
46/10s 80%
Front Plate Raise
46/10s 80%
Weighted, Towel Chin Ups
4
5/10s 80%Power Clean 4
6 80%Weighted Dips
46 80%
Leaning Triceps Extension
4
10/s 80%DB lateral Raise
46 80%
1 arm bent rowing
46 80%
Exercise Sets Reps/Time
% RM
Cable knee lift 4 6 80%
Band Guard Pull
4 6 80%
Keg Lunges 4 6 80%
Side Lunges 4 6 80%
Back squats 4 6 80%
Dead Lift 4 6 80%
Weighted Hip Pop-up
4 10 adj
Calf Raises DB 4 6 80%
Step ups DB 4 6 80%
Phase 2 (week 1)(core, grip, whole body)Exercise Sets
Reps/Time %RM
Farmers Walk 4 60s 80%Tire Flips 4 6 /
Olympic Bar Bus Driver 4 6 80%
Partner Pike up (weight platel) 4 8 adj
DB uppercut curls with body twist 4 6 80%
Partner Abdominal Sit-up 4 8
weighted
Boxer's Dumbell Speed Twist 4 8 adj
Arm-over-arm rope pull
4 6 80%Pike-ups (med
ball) 4 10 /
Around the World (weight plate) 4 6 80%
Phase 2 (Week 2)Strength/Power
Exercise Sets
Reps/Time
% RM
DB Press on Physioball
45/20s 85%
Biceps Curls on Bosu
45/20s 85%
Front Plate Raise
45/20s 85%
Weighted, Towel Chin Ups
4
5/10s 85%Power Clean 4
5 85%Weighted Dips
45 85%
Leaning Triceps Extension
4
10 85%DB lateral Raise
45 85%
1 arm bent rowing
45 85%
Exercise Sets Reps/Time
% RM
Cable knee lift 4 5 85%
Band Guard Pull
4 5 85%
Keg Lunges 4 5 85%
Side Lunges 4 5 85%
Back squats 4 5 85%
Dead Lift 4 5 85%
Weighted Hip Pop-up
4 10 adj
Calf Raises DB 4 5 85%
Step ups DB 4 5 85%
Phase 2 (week 2)(core, grip, whole body)Exercise Sets
Reps/Time %RM
Farmers Walk 4 60s 85%Tire Flips 4 5 /
Olympic Bar Bus Driver 4 5 85%
Partner Pike up (weight platel) 4 6 adj
DB uppercut curls with body twist 4 5 85%
Partner Abdominal Sit-up 4 6
weighted
Boxer's Dumbell Speed Twist 4 6 adj
Arm-over-arm rope pull
4 5 85%Pike-ups (med ball) 4 8 /Around the World
(weight plate) 4 5 85%
Phase 2 (Week 3)Strength/Power
Exercise Sets
Reps/Time
% RM
DB Press on Physioball
35/15s 90%
Biceps Curls on Bosu
35/15s 90%
Front Plate Raise
35/15s 90%
Weighted, Towel Chin Ups
3
5/15s 90%Power Clean 3
5 90%Weighted Dips
35 90%
Leaning Triceps Extension
3
5 90%DB lateral Raise
35 90%
1 arm bent rowing
35 90%
Exercise Sets Reps/Time
% RM
Cable knee lift 3 5 90%
Band Guard Pull
3 5 90%
Keg Lunges 3 5 90%
Side Lunges 3 5 90%
Back squats 3 5 90%
Dead Lift 3 5 90%
Weighted Hip Pop-up
3 5 adj
Calf Raises DB 3 5 90%
Step ups DB 3 5 90%
Phase 2 (week 3)(core, grip, whole body)Exercise Sets
Reps/Time %RM
Farmers Walk 3 45 90%Tire Flips 4 6 /
Olympic Bar Bus Driver 3 5 90%
Partner Pike up (weight platel) 3 5 adj
DB uppercut curls with body twist 3 5 90%
Partner Abdominal Sit-up 4 6
weighted
Boxer's Dumbell Speed Twist 4 8 adj
Arm-over-arm rope pull
3 5 90%Explosive Sit-up (med
ball) 4 10 /Around the World
(weight plate) 3 5 90%
Phase 3 Plyometrics (week 1)Power/Speed Sport Specific
Exercise Sets
Reps/Time
% RM
Kettle Bell Punch Slams 3 6 30%Kettle Bell Slams 3 6 30%Plyometric Push-up on box 3 8Medice Ball Toss for Height 3 6 30%
Push Jerks 3 6 30%Medicine ball wall throw 3 6/6 30%Plyometric Chin Ups 3 6
Partner Pick up 3 6Punches With Resistance Bands 3 10
Exercise Sets Reps/Time
% RM
Long Jump With Med Ball 3 6 30%Side Obstacle Jump With Med Ball 3 6 30%
Twisting High Box Jump 3 6
Stretch Band Lunge 3 6 30%Stretch Band Foot Sweep
Explosive Step-up 3 6/6 30%
Single-leg cable woodchoppers 3 6 30%Jumping Squat (med ball) 3 6 30%
Jumping Lunges 3 6 30%
Phase 3 (week 1)(Circuit Training)
Exercise
Reps/
Time
%RM
Shadow Striking
1 min /
Burpees1 min /
Plyometric Push-ups 30s /Stretch Band Kicks
30/30 /
Plank1 min /
Exercise
Reps/
Time
%RM
Resisted Punches
1 min /
Partner Play Catch (med ball)(bosu) 30s /Mountain Climber
1 min /
Farmer's Walk
1 min
90%
Shadow Striking
1 min /
Exercise
Reps/
Time
%RM
Hip Twists1 min /
Ankle weight Kicks 30s /Jumping Squats 30s /Balance on Physioball
1 min /
Ball Plank1 min /
Phase 3 Plyometrics (week 2)Power/Speed Sport Specific
Exercise Sets
Reps/Time
% RM
Kettle Bell Punch Slams 3 6 30%Kettle Bell Slams 3 6 30%Plyometric Push-up on box 3 8Medice Ball Toss for Height 3 6 30%
Push Jerks 3 6 30%Medicine ball wall throw 3 6/6 30%Plymetric Chin Ups 3 6
Partner Pick up 3 6Punches With Resistance Bands 3 10
Exercise Sets Reps/Time
% RM
Long Jump With Med Ball 3 6 30%Side Obstacle Jump With Med Ball 3 6 30%
Twisting High Box Jump 3 6
Stretch Band Lunge 3 6 30%Stretch Band Foot Sweep
Explosive Step-up 3 6/6 30%
Single-leg cable woodchoppers 3 6 30%Jumping Squat (med ball) 3 6 30%
Jumping Lunges 3 6 30%
Phase 3 (week 2)(Circuit Training)
Exercise
Reps/
Time
%RM
Shadow Striking (weighted)
1 min /
Burpees1 min /
Plyometric Push-ups 30s /Stretch Band Kicks
30/30 /
Plank1 min /
Exercise
Reps/
Time
%RM
Resisted Punches
1 min /
Partner Play Catch (med ball)(bosu) 30s /
Mountain Climber
1 min /
Farmer's Walk
1 min
90%
Shadow Striking
1 min /
Exercise
Reps/
Time
%RM
Hip Twists1 min /
Ankle weight Kicks 30s /Jumping Squats 30s /Balance on Physioball
1 min /
Ball Plank1 min /
Phase 3 Plyometrics (week 3)Power/Speed Sport Specific
Exercise Sets
Reps/Time
% RM
Kettle Bell Punch Slams 2 6 30%Kettle Bell Slams 2 6 30%Plyometric Push-up on box 2 8Medice Ball Toss for Height 2 6 30%Long Jump With Med Ball 2 6 30%Side Obstacle Jump With Med Ball 2 6 30%
Twisting High Box Jump 2 6Stretch Band Lunge 2 6 30%
Phase 3 (week 3)(Circuit Training)
Exercise
Reps/
Time
%RM
Shadow Striking (weighted)
1 min /
Burpees1 min /
Plyometric Push-ups 30s /Stretch Band Kicks
30/30 /
Plank1 min /
Exercise
Reps/
Time
%RM
Resisted Punches
1 min /
Partner Play Catch (med ball)(bosu) 30s /
Mountain Climber
1 min /
Farmer's Walk
1 min
90%
Shadow Striking
1 min /
Exercise
Reps/
Time
%RM
Hip Twists1 min /
Ankle weight Kicks 30s /Jumping Squats 30s /Balance on Physioball
1 min /
Ball Plank1 min /
Training is one of the most neglected phases of athletics. Too much time is given to the development of skill and too little to the development of the individual for participation. ... JKD, ultimately is not a matter of petty techniques but of highly developed spirituality and physique. BRUCE LEE