Sports specific exercises and workouts for the combat sports athlete.
A dynamic MMA training or wrestling conditioning program should include deep squats using both bodyweight and added resistance, as well as unstable surfaces. The reason being is deep squats simulate changing levels.
Stability ball core exercises are a necessary component of any serious MMA training or combat fitness program. Pushing off an unstable surface requires upper body stability, particularly from the wrist, elbow, and shoulder joints. A weakness in any of these areas can compromise the whole movement and lead to injury.
The Superman hip drill helps you with getting used to grinding your hips into your opponent in MMA, wrestling or jiu-jitsu. This constant hip pressure makes one “heavy” on the opponent and minimizes space that can be used by opponent to escape.
You've heard of bear crawls? Well, these are stair sharks. Do this exercise at your own risk. Seriously. This is a more advanced conditioning exercise that requires a decent amount of core strength and stability. You definitely could faceplant if your arms give out and that wouldn't be good.
The functional training exercises in this article are designed to increase core strength and stability of the transverse abdominus, multifidus, rectus abdominis, obliques (collectively, the core muscles), hip flexors and upper body.
The following medicine ball exercises function as both a boxing exercise and jiu jitsu training exercise. These functional exercises help build upper body core stability and strength, particularly in the shoulders, elbows, and wrists. Difficulty can be increased by using a smaller medicine ball.
It is an understatement to say that explosive legs and hips are important in MMA or any other combat sport. The majority of power and strength generated in punching, kicking, throwing or controlling your opponent on the ground comes from these two areas.
Having a good sprawl is essential to your defensive ability in MMA, wrestling or jiu-jitsu. A proper sprawl is fast, hard and puts pressure on the opponent. Driving your hips down towards the ground and into your opponent is crucial in creating pressure once you have stuffed the takedown attempt.
