I believe many friends are obsessed with fighting body shape. The following article is about how MMA players use strength training to increase your combat effectiveness in fighting.
What is MMA?
MMA is the abbreviation of Mixed Martial Arts, and the direct translation is comprehensive martial arts. MMA basically includes: karate, taekwondo, Muay Thai, boxing, wrestling, judo, and jiu-jitsu. Of course, if you want to use other martial arts to challenge, you can do it, but the venue and rules may not allow other martial arts to take advantage.
Why did MMA become popular?
The reasons include:
1. There are more and more cases of violence in society. Learning self-defense can protect yourself.
2. MMA is a popular trend today and is popular all over the world.
3. MMA is a perfect combination of fighting skills, strength, and heart and lung exercise.
4. There are more and more fighting movies about MMA.
How do MMA players perform strength training?
Since MMA players also need to practice strength training, how high their weight intensity needs to be? It was mentioned before that the bench press standard for an athlete is 1.5 times the body weight. This general rule also applies to MMA players.
However, MMA, like general land sports, still pays attention to the balance and coordination of the upper and lower body of the body, so it is impossible to just practice bench press. In addition, there are other important compound movements such as front squats, overhead squats, back squats, seated presses, pull-ups, etc.
At this point, you should start to have questions in your mind: "If the bench press requirement is 1.5 times body weight,then what are the requirements for other movements?" The following are MMA coaches' instructions for players on various strength training movements weight requirements made. (BW stands for body weight)
1. Deadlift – 2xBW
2. Back Squat – 1.75xBW
3. Front squat – 1.5xBW
4. Overhead Squat – 5 reps 1xBW
5. Bench Press -1.5xBW
6. Seated Press – 0.9xBW
7. (weight-bearing) pull-ups BW + 0.5BW
Among them, you will find that the ratio of the three important movements is: bench press: squat: dead lift = 3:3.5:4, which is different from the 3:4:5 ratio required by ordinary weightlifters. There is such a difference because MMA focuses on the flexibility of the legs. Squatting too heavy will cause leg muscle hypertrophy, resulting in insufficient kicking speed and slow movement speed. According to MMA gameplay, once the flexibility decreases, the chance of your legs being caught by your opponent is higher. Once your legs are caught by your opponent, expect to be thrown to the ground and KO.
If you want to dominate in the octagonal cage, don’t forget to master the 7 major strength training movements to the required level. However, MMA is not popular in China, so the translation of the above article is meant to open your eyes. Interested friends can also try it~