MMA Stuff

Every athlete needs well developed core and stabilization muscles, but perhaps no one needs it more than mixed martial artists. Strength in these areas is an absolute must for mma fighters for several reasons: increased balance, coordination, muscular endurance and stability – all which are very important attributes for mma fighters.

The ability to stay balanced and on your feet, such as BJ Penn’s almost impenetrable take-down defense, when you have strong powerful wrestlers and judo fighters constantly attempting single legs, double legs, and hip throws has a lot to do with how well you have trained your balance and coordination.

Balance and coordination is also the foundation for powerful strikes and take-downs, so developing these attributes in your mma training workouts will not only help you defensively but offensively as well.

The best way to develop your balance and coordination is to include core training and balance training in your mma training workouts.

Core Training

The core is perhaps the most important part of the body mma fighters must strengthen and develop. The reason being is that the core is the where the body’s center of gravity is and where all movement begins.

That means every punch, kick, take-down, throw, or any other offensive (or defensive) move begins at the core FIRST.

The core is also responsible for stabilizing muscle movement as well as initiate muscle movement. Without getting to much into details, all you need to know at this point is that you sure as hell better be developing your core muscles.

MMA Training Exercises for Developing the Core

Core Stabilization: Any exercise done on the stability ball will automatically develop core stabilization. Example exercises are:

• Stability ball training of all kinds (both core and non-core exercises such as dumbbell shoulder presses)
• Planks
• Floor Bridges

Vertical Crunches: Any crunch exercise where you are flexing your core in a linear movement. Example exercises are:

• Floor crunches
• Cable crunches
• Sit-ups
• Leg raises

Twisting Movements: Along with standard crunches and sit-ups, twisting movements are vital for developing power and coordination in any movement that requires twisting your torso, such as punching and kicking. Example exercises are:

• Cable Wood chops
• Cable rotations
• Medicine ball rotation chest passes
• Bicycle sit-ups

Core Power Training: Along with strength, it is important to develop core power, which will contribute the most in increasing power in your strikes. Example exercises are:

• Medicine ball slams
• Sledgehammer training
• Medicine ball pull-over throws from the stability ball
• Medicine ball wood-chops

Balance Training

Balance training is the other half to balance and coordination training. Having good balance will keep you on your feet when it’s needed most, such as Anderson Silva’s going to need going up against Demian Maia next month for UFC 112.

MMA fighters often find themselves in unstable positions more often than not, so training your balance appropriately will ensure you’re comfortable and effective in the ring or cage when you find yourself in these positions.

MMA Training Exercises for Developing Balance

Stabilization Balance: The ability to stay on one leg without losing balance is key. Some example exercises are:

• Standing on one-leg: practice holding your leg straight out
• Single Leg exercise: Have your part attempt to take you down while he has you in a single leg
• Have a partner throw a tennis ball at you while standing on a medicine ball

Balance Strength: Having balance strength is important for movements such as standing back up when you have your opponent’s leg to attempt another single leg. Some example exercises are:

• Single leg squats with the TRX
• Single leg Dumbbell Step ups

Balance Power: The ability to be explosive on your feet while still maintaining balance and posture is a must have attribute in mma. Some example exercises are:

• Single leg box jumps
• Side to side single leg jumps over a medicine ball
• Shadowboxing with a 12 inch rope tied between your ankles (great exercise for footwork too)

About the Author

Derek Manuel is a personal trainer specializing on strength and conditioning for mma fighters. Check out his complete reviews of the top mma workout routines on the web today at http://www.bestmmatrainingworkouts.com/

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A Guest Post by my friend Nicole

Women in MMA. Say what you want but more and more women are taking up an interest in the male dominated sport. I am one of those women. I don’t have a background in wrestling. Never took a karate class in my life. I did, however, play sports growing up. Volleyball, basketball, softball, track & field, and soccer didn’t lead me on the path to MMA. How did I get in to the sport? Now that’s a story. I was 18 years old and met a boy who told me everything I wanted to hear. We ended up in a relationship together. For the first few months everything was fine. Eventually, he became very controlling and dictated who I could hang out with, what I could wear, who I could talk to and he had to know where I was at all times. If that wasn’t bad enough, he started getting physical and would hit me every time we got in an argument. I can’t tell you how many times I was thrown against walls and beaten. To make matters worse, I was a very religious girl and was waiting until marriage to have sex and he raped me for “the good of the relationship.” I was so weak and after 2 years of putting up with it; I finally left him. I was broken and scared but I knew I never wanted to be subjected to that again. I didn’t want to be a victim. I signed up at LA Boxing a few blocks from my house and started doing kickboxing. I became obsessed with it. For me, it was my therapy, strength and empowerment. I had been doing that for a couple of years when an old friend of mine invited me to train with her at De La O Jiu Jitsu. I had always loved watching MMA but I never knew where to go about training for it so I jumped on the opportunity. After one class, I was hooked. I cancelled my membership at LA Boxing and started training at De La O Jiu Jitsu. The rest is history.

Now getting started with jiu jitsu was very frustrating and uncomfortable for me. Having to make physical contact with boys and be in somewhat awkward positions was very hard at first. It was also difficult being one of the few girls. It’s like the guys wanted nothing to do with you. I had to gain their respect and show them I wasn’t there to try and hook up with them because they were fighters. I have also dealt with several injuries since I started training. I’ve had broken toes, sprained fingers, torn calf, cuts on my knees and elbows, fat lips, and even 2 shoulder surgeries. I’ve never let any of that hold me back.

MMA has been a blessing to my life in so many ways. It’s helped me with my self esteem. It’s made me stronger, faster, and more aware. It’s helped me lose a tremendous amount of weight. It’s helped with my anxiety and anger and has given me the confidence and strength to avoid terrible relationship choices like the one I made that got me into training in the first place.

Currently, I train 6 days a week: 4 days of MMA/Jiu Jitsu and 2 days of Muay Thai. I’m a blue belt under John De La O. It’s been about one month since I’ve been back from an 8 month hiatus due to 2 shoulder surgeries. I thought I’d be struggling more with my comeback but everything seems to be going relatively well. Granted, I still have my bad days but I’m getting better and better and I’ve never been more fired up to train than I am right now.

I hope to compete in the future but I still have to let my shoulder get its strength back. Just being a part of the sport has been life changing. I’m a completely different person.  If you’d like to follow me on my journey check out my blog: http://nizzicole.unfilteredmma.com

This Wednesday, March 10th at 9:00pm EST there will be a twitterchat with being faciliated by The Mastermind behind Straight To The Bar, Scott. For individuals with Twitter, just add the hash tag #sbgym to your tag to participate. We will be discussing things such as:

• Bodyweight exercises for warming up prior to combat, and prior to training

• Bodyweight technique work for combat training

• Bodyweight exercises for strength-training, with combat in mind

• Ideas for progressing with bodyweight exercises (increase reps, decrease time etc)

• Various equipment which helps add variety to bodyweight training (TRX, VFFs etc)

More Info

Hope to see you there!

I spent over 2 years at the same MMA gym that I started at. This school transitioned me from an out of shape, normal kid into a fighter. This school laid the foundation for my MMA training. It’s been 6 months but I’ve switched MMA schools to begin a new chapter in MMA.

Why did I switch MMA schools?

• I barely saw the main instructor
• No advanced MMA classes
• No sense of “team”
• No mentoring

I had a sour experience after my first fight. I had two training partners that helped me prepare for my first fight, but I feel like an instructor should of been there for me everyday. So I made the switch to a new gym. I see the main instructor everyday, learning many new things and improving every time I train. If you are no longer progressing with your skill, it’s time to move on.

I wasn’t sure if I wanted to post a review of this book because, once reading it there are no need for MMA Training blogs. I was excited when I heard about this book and I was lucky enough to get a copy from the publisher. The publishers probably sent me a copy because I’m so good looking.

Got Fight? is a really in depth and entertaining book that gets you in the mind of one of the toughest fighters in mixed martial arts. The book covers Forrest’s journey to becoming a professional fighter, useful tips for upcoming fighters, random advice, and a great illustration at the end of some technique. In my honest opinion, this book is so great. I remember just cracking up reading some of the stories shared by Forrest Griffin. All I can say is, he’s out of his mind and the man. You will love this, I promise.

Got Fight?: The 50 Zen Principles of Hand-to-Face Combat