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MMA Fighters need to have a very steady focus on their lower body training. It's a crucial aspect of their success.
Strength, power, and speed are huge abilities needed in the kicking game for fighters.
These are issues that could be trained!
Too many fighters train the wrong way after they approach lower body training. Most fighters focus an excessive amount of on long distance running for conditioning and low weight and high rep practicing resistance. Both of the methods with strip the strength, power, and speed from your fighters legs in no time! I'm likely to talk in relation to the 5 different movements that are essential to have within an MMA fighters program.
1) Deadlifts
Deadlifts include the grand daddy of all lower body lifts. Deadlifts help build-up a powerful back, hamstrings, and glutes. Deadlifts are essentially considered an entire body exercise however consider them mostly a lower body pulling exercise. Deadlifts certainly are a must and so they ought to be train with a heavy load. The most effective weight for the fighter to use to achieve strength and power could be inside 3-6 rep range. Ideally, a strong fighter should be capable of pull around 2 times their bodyweight or even more. Good form should be called a top priority when training deadlifts. Poor form may result in injury and reduction in performance.
2) Bulgarian squats
Bulgarian squats are necessary for unilateral leg training. These help single out each of one's legs and help build stability and strength on the same time. I prefer to work with a variety of variations on Bulgarian squats. You can use dumbbells, kettlebells loaded up in the rack position, or simply just just work with a barbell. Sandbags may also be used effectively as well. Either way, Bulgarian squats really are a must to help build up strength and power inside glutes. Your core strength will probably be improved by using this exercise as well. Bulgarian squats are more associated with an assistance exercise which should be used with medium to light weights. You can do reps of 5-8 all the way up to 12-15. Just know if you go higher, the further away you receive from building greater strength.
3) Heavy sled pushes / pulls
Every MMA Fighter should have access to a heavy sled, prower, or no less than a tire that could be used to drag. These are essential. Probably one from the most important exercises to include into your program as being a fighter.
These are real easy to do. Just load the sled, tire, or prowler up with many serious weight and push, pull, or drag! With these you'll develop a tremendous level of strength and endurance for your legs! You will find a ton of other ways you are able to make using this within your program. Short sets could be useful for ALL OUT power and strength or you are able to do longer sets for strength endurance and cardio. Every way will help make your cardio regardless. You are able to choose to accomplish these before, inside the middle, or after workouts. I prefer to complete them with the end because they are going to have a ton of one's beyond you. Get a sled and get to work!
4) Power skips
Not enough fighters focus in on plyometric training. Power skipping is definitely an essential plyometric movement for MMA fighters. These do two things - build athleticism and power. Athleticism is build because skipping has a amount of coordination to do. I've had fighters that weren't capable to skip but when they learned, they became better still athletes almost overnight! These build great numbers of power from the single leg explosiveness needed to execute the movements. You will find several ways to do power skips. With power skips, it can be done to focus in on height or else you will go for distance. For reps, I prefer to go by yards. 20 yards can be a good distance to coach for when going for jump height. Then for distance, I like to travel 60 yards with power skipping. Power skipping is better performed in the beginning of an workout if the legs are fresh. This can help in creating one with the most explosiveness in a very fighters abilities.
5) Front squats
If Deadlifts include the grand daddy, front squats are the grand son! Front squats are an essential movement for fighters to also help build-up lower body strength, but are also good for upper body core strength as well. The reason why front squats work so well at getting fighters strong relies around how the weight is loaded on the body. When the weight is loaded within the front, your core is engaged a complete lots more.
With front squats, you build both core strength reducing body strength at the same time due to the load bearing for the front. Loading weight like this puts a huge amount of stress to the abs to be in good form. The lower rep range needs to be used when training front squats. Somewhere within the selection of 3-6 reps ought to be used for best results.
These needs to be added in to all MMA fighters routines. They could be performed with dumbbells, kettlebells, barbells, and sandbags. It is achievable to even go so far as using a partner to perform front squats with.
So there you've it! Those would be the Five essential lower body movements for MMA fighters. Add these to your program and you will probably see your kicking power, strength, and speed boost in no time! [http://www.webwire.com/ViewPressRel.asp?aId=150941 mma personal training certification]