You live your life at 5 minute intervals. Every round is exhausting and the pounding that your body takes is excruciating. But this is what you train for; you strive for excellence in the ring. You study your opponent on film, you train the way you know best, knowing full well that your best is better than theirs. You eat, live and breathe it; MMA is a way of life and when you finally get in the ring for that big fight you want to make sure that no stone is left unturned and no corner is cut short. You train day after day on the mat perfecting your fighting style and improving you cardiovascular. You eat a regimented diet everyday and you get enough rest to properly recover. But are you dedicating yourself as much to weight training as you are to these other elements.
As an MMA fighter, weight training is a vital part to your preparation and should be efficiently integrated within your program. Your weight training program should evolve around speed and recovery and should be tailored to each individual’s size and strength (ex. A 150 pound fighter will not be as strong as a 200 pound fighter). In terms of weight training a fighter should train in a circuit like program with minimal rest in between each set. Putting a specific amount of weight on a machine and performing as many reps as one can for 1 minute, resting for 2 minutes and moving on to the next exercise in the circuit. Each exercise in the circuit will be for a different part of the body and each exercise should be a compound movement that develops strength and speed, but also simulates and movements in the ring. A good circuit would include about 6-8 exercises, all of which would work multiple body parts, a primary muscle and secondary muscle groups as well.
Here is a sample program that can be used effectively about 2-3 times a week
Exercise 1: Squat
The squat is an exercise that works the total leg to develop strength in the lower body. It is a great exercise to help fighters strengthen their guard and to develop the power to gain control effectively when on the ground. Although the primary muscle is the overall leg, the squat does help to develop the shoulders and the lower back. I recommend using a machine that simulates the squatting movement and performing as many reps as you can in one minute. Keep in mind when performing the squat, your back should be straight and legs should be about shoulder width apart. When descending, come down until your legs are parallel to the floor (about 90 degrees) and explode up. Never lock out the knees. Keep all the pressure on the muscle and not on the joint.
Exercise 2: Machine Bench Press
The bench press has always been considered a staple in an upper body routine. With the primary muscle being worked is the chest, secondary muscles include the front and sides of the shoulders, the triceps and back (or your “lats” as they are referred to). It is a great movement for explosive power and to develop the upper body strength needed to defend yourself when on the mat and your competitor on top of you. Preferably with a machine, in the circuit routine, slowly bring back the handles of the machine until a stretch is felt in the middle of the chest. Then push and explode away from the body, DO NOT lock out your arms. Locking out the arms puts too much stress on the joints in the arm, causing long term damage if not properly performed.
Exercise 3: Dumbbell Row
Great movement to develop strength in the middle and outer part of the back and also includes the back of the shoulder, biceps and the trapezius muscles as well (the muscle around the outer part of their neck). These will have to be performed one arm at a time. With the opposite knee on a bench and your back straight (parallel with the bench) pull the dumbbell up to your side, squeezing the middle of your back and then descend down until you feel a stretch in the side of your back and then repeat. Each rep should be slow and controlled. This is a great movement to help develop strength in your takedowns and pulling your competitor towards you to gain control.
Exercise 4: Pushups
An old favorite for all athletes in any sport. An overall upper body workout that is great for developing cardiovascular endurance and free weight body strength. Arms can be spread out about shoulder width apart to focus more on chest strength or close together to focus on triceps and the front of the shoulders.
Exercise 5: Sit-ups on a decline bench
Every fighter needs a strong core. A sit-up is the way to strengthen the abdominal area and to relieve lower back stress. Every punch, kick and takedown requires a strong core so never neglect this movement.
Exercise 6: Pull-ups
Great movement in developing strength in the upper back and free weight body strength. Your workout can never go wrong including both a pushup and sit-up in them. When there was no concept of weight training, these were the staples in everyone’s workout and have stood the test of time.
So there you have it; six modern day exercises that stimulate strength, power and overall good conditioning. Perform anywhere between 2-4 rounds of the circuit, doing each station for one minute straight and then taking a 2 minute rest.
Your success is dependent upon how much time you put into the gym. If you work just as hard in the gym weight training as you do on the mat and in your diet, then you can truly say you have prepared yourself without cutting corners. Of course every person is different and needs to customize each workout for the specific needs that they have. Not every TSMMA student is a fighter nor does every TSMMA student want to fight in the cage or ring; BUT if you do, this is of ultra importance to you. You train for muscular endurance and this is key. Stay focused in your classes and stay focused in the gym, this will make you a better TSMMA standout in your schools.
On a personal note I was at the recent fights at the Capitale in NYC and I must say that the talent we have at TSMMA, is nothing short of spectacular! For me to see these kids (to me everyone under the age of 40 is a kid), whoop ass is just such a thrill. I have often told SHIHAN that I get so much more nervous than the guys and girls actually going in the ring that it is baffling. I am in the dressing rooms sweating, and most of our talent is usually engaged in light conversation, laughing and just plain old having a good time getting ready to go into the ring to have WAR. Here I am just a spectator and I get so much more nervous than they do. SHIHAN always laughs at me and says SCHAK "you’re a sensitive guy". I feel like I'm going in the ring cause I feel close to these guys! My heart is with them all the way! Don’t get me wrong I have been on stage in world class title situations and have won but I have never been in a ring or cage where the person on the opposite side was going to try to knock my head off my shoulders or try to knock me unconscious. Most respect to the fight team of TSMMA, they are truly my idols and for any one of them that can use my help in any way I'm nothing more than a phone call away!!!
OSU
John "SCHAK" Hnatyschak |
