MMA has become one of the most popular sports in the world. It is a full-body sport that requires strength, speed, agility, and endurance. If you are looking to improve your MMA performance, follow these 11 training tips. They will help you get stronger, faster, and more agile. Additionally, they will help you improve your endurance so that you can last the entire fight.
1. Like All Sports, Get Enough Rest
As a beginner in MMA, you will be training hard to learn all the techniques and build your strength. However, it can be easy to overtrain. Overtraining is detrimental because it causes your muscles to break down and prevents you from performing well in the ring. If you are feeling tired or unmotivated before a workout, take a day off. In addition to resting between workouts, get plenty of sleep every night so that you have enough energy for training.
2. Eat Healthy Foods
In order to give your body, the fuel it needs to perform at its best in the ring, eat healthy foods throughout the week. Some essential nutrients include complex carbohydrates for energy and lean protein sources such as chicken, fish, and beans. In addition to eating healthy foods before a workout, be sure to drink enough water throughout the day.
3. Spend Time in the Weight Room
No matter what sport you are competing in, it is important to train both your muscles and your cardiovascular system. The more work you do in the weight room, the stronger you will become. Some of the best workout routines for MMA fighters include squats, deadlifts, bench presses, pullups/chin-ups, rows, military press 4 sets of 8-12 reps for each exercise. You should also incorporate other exercises into your routine including core workouts designed to build strength in your abs and lower back muscles. A balanced weight training program will help you develop speed, agility, and power, all of which are important for MMA fighting.
4. Work on Your Endurance
It is easy for beginners to focus solely on building strength through weightlifting, but it is essential that you have good endurance if you want to perform well in the ring. While lifting weights will build some endurance, cardio workouts such as jogging and biking will allow you to improve your conditioning more quickly. Try incorporating 2-3 days of cardiovascular exercise into your training routine each week and see how much stronger and faster you become over time.
5. Practice Punching and Kicking a Heavy Bag
The punching bag can be one of the best training tools for any fighter because it allows them to practice striking without worrying about getting injured. When you work the punching bag, be sure to tighten your core and keep a strong stance. For an added challenge, try holding a medicine ball in front of you as you strike the heavy bag. This will help strengthen your core while also improving your striking power.
6. Practice Takedowns
While it is important for MMA fighters to practice striking during training, they should also spend some time working on takedowns such as judo hip throws and single-leg takedowns. The more comfortable that you are with both types of takedowns, the easier it will be to take down other fighters during a match. Keep in mind that while grappling can tire you out quickly, it is essential for winning matches so don’t neglect this aspect of your training.
8. Get a Job as a Personal Trainer or Strength Coach
Many beginners think that becoming an MMA fighter means quitting their job and focusing full-time on training. However, it is a good idea to keep your day job for several reasons. First, you will have the money you need to pay for your gym membership and healthy food. Second, part-time work can help build your professional network so that you can find paid gigs as a trainer or coach after you retire from MMA fighting. Even if you do not become a personal trainer after retiring from the ring, working as one while pursuing other career goals will allow you to save more money for retirement.
10. Practice Conditioning Drills Twice Per Week
In addition to performing regular cardio workouts, it is a good idea to practice conditioning drills twice per week. This will help you stay in peak physical condition so that you are ready for an MMA fight anytime. As you get more comfortable with your conditioning drills, be sure to challenge yourself by doing more difficult exercises such as burpees. When getting started with MMA training, it is important to choose one or two primary goals and focus on them until reaching proficiency before working on other disciplines.
