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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October 23rd, 2010 at 9:43 am
Resistance training cables will provide you with more resistance in your reps over any dumbbell or machine, thus giving you a much better workout.The ability to stay on one leg without losing balance is key.
December 15th, 2010 at 2:26 am
this is great advice, too many people think bodybuilding and mma training are the same. Balance and coordination is definitely key
March 23rd, 2011 at 11:53 am
This is a great article, new guys coming into the sport won’t be that aware of how best to tweak your body to performance at is best. Gone are the days or lifting and running.