Prepare for an MMA Fight

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Transcript of Prepare for an MMA Fight

Page 1: Prepare for an MMA Fight

Preparing For a Mixed Martial Arts Fight

Adrian Romero

Page 2: Prepare for an MMA Fight

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.

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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

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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

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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.

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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%

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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

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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 /

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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

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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

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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

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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 -

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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%

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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%

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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%

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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%

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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%

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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%

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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%

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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 /

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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%

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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 /

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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%

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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 /

Page 25: Prepare for an MMA Fight

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