Most top tier fighters separate their MMA workout into five minute circuits. Each circuit contains a one minute break in between the circuits. This format mimics modern day MMA fights and how they take place. This type of training is the best to simulate what a fighter's body will go through during a fight.
Warming up prior to strenuous physical activity is essential for avoiding injuries. Jogging on a treadmill, biking on a stationary bike, or even using a jump rope can help warm up the muscles before fighting. It is important to stimulate the muscles before a challenging MMA workout.
Good cardio is an essential part to becoming a well-rounded fighter. The top tier mixed martial artists make cardio training a top priority. There are very few MMA fighters at the top of their game with poor cardio or conditioning.
Building physical strength is just as important as building good cardio conditioning. Stronger fighters can impose their will on weaker fighters. They punch harder, they kick harder, they throw harder, and they can muscle their opponents into the position they want. Solid gym work often can give the results that an MMA fighter wants.
All fighters utilize bag work as part of their training regimen. Whether it is a bag lying on the floor for ground and pound, a bag hanging upright for striking, or a bag used to simulate a person in throwing drills, it is a necessary component to MMA training. For strikers, it is also a great way to work on striking combinations.
Nothing beats fighting against an actual person. Sparring is a necessary component of fighting, especially striking. It is good to have an opponent that has a similar size and skill level to that of the person training. It is also important not to go full force into a training partner as injuries can derail training for anyone.
The majority of fitness gyms will have everything that a fighter needs for strength training. They will the majority of what most fighters need for cardio. However, you may need to find a good MMA gym to get all of the equipment that is required for full training in mixed martial arts.
Developing good dieting habits and having good nutrition is a key to a solid foundation in mixed martial arts. Good nutrition is the fuel that a fighter's body requires. The better the fuel that is put in the better results a fighter will see. This also allows them to stay in top physical condition for weigh-ins.
Many top tier competitors use coaches for mental preparation. The mental game of fighting is considered by most to be just as important, if not more so, than the physical game. Obviously to be a complete fighter, one must be both physically and mentally tough. The nature of both training for a fight and actually fighting is mentally challenging.
Overall, it is important to put all of these parts into your MMA workouts to be successful. Not every MMA workout has to have each of these parts, but the entire training regimen should include all of these aspects. It doesn't matter if you're interested in just getting in shape or becoming a fighter, this blueprint will help with both.
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