If you’ve been practicing MMA Roseville, California for some time, then you’ll know that martial arts are a great way to improve your strength and stamina.
But you’ll also know that if you want to be even better at MMA, you’ll need to train outside of your sessions.
Obviously, you should never practice martial arts without the guidance of a trained instructor, for your own safety and those around you, but you can complete certain workouts that will make you better at MMA when you show up to your training sessions.
So, if you want to learn about essential workouts when training in MMA, then you should read this post to the end so you know exactly what to do to get better at MMA, away from your training sessions.
The first three workouts on this list don’t require the use of a gym, so you can get started on these right away.
First on the list are pull-ups, which everybody hates, but are essential for building those upper back muscles, biceps, and shoulder muscles – which are essential in MMA.
Controlling your opponent is important, and developing the muscles mentioned above will help you remain stable, even as your opponents try to escape your grapple.
Pull-ups are easy in theory – simply grab a pull-up bar, and use only your strength to raise your chin about the bar, lower yourself down, and go again. In practice, though, these are incredibly difficult, so if you don’t have a lot of upper body strength, you’ll need to work towards these.
Using a platform to bring your head above the bar initially, and practicing the lowering portion of the pull-up move, can be a great way to work those muscles and start developing them until you can perform regular pull-ups.
Push-ups don’t even require any equipment, so there’s no excuse for not starting on these today. Push-ups are all about working your upper body to increase your strength, which increases the power of your striking moves in MMA.
If you want to be an effective MMA fighter, then you’ll need to increase your strength. Working your upper body through push-ups is a great place to start.
To conduct an effective push-up that engages all the muscles you’re trying to work on, make sure your arms are tucked in with your elbows towards your rib cage and make sure your hands are beneath your shoulders.
Lower yourself down and push back up again, without adjusting your hand or elbow position for maximum effectiveness.
Burpees are essential for MMA for three reasons really:
* They improve stamina (important for lengthy sparring sessions)
* They improve upper body strength (important for grappling)
* They mimic the motion of level changes required during grappling (so they directly improve your MMA performance)
To perform a burpee, you don’t need any equipment again, but you need a certain amount of willpower. Burpees are physically demanding, but they help you improve in so many areas relevant to MMA simultaneously that they’re worth it.
Start in the press-up position, and then jump forwards, pushing your hips out wide and bringing your feet forward and swinging them out wide at the same time, without moving your hands from the press-up position.
Now jump back into the press-up position again with your hips in line with your shoulders and your feet out straight behind you. Your hands shouldn’t move at all during a burpee. Then keep on repeating the motions.
You’ll feel this one tomorrow morning, but it’ll make all the difference next time you’re sparring in MMA sessions.
Now, if you’re serious about improving in MMA, then you’re going to need to improve your strength beyond just a few at-home exercises.
One way of doing that is by doing deadlifts in a gym. Make sure you have a spotter for this exercise for safety, so bring along a fellow MMA fighter who wants to work on their strength and stamina outside of class, too.
Completing fitness journeys together is always easier than doing it alone. Deadlifts will activate muscles in your lower legs, upper legs, core, and glutes, as well as improving your grip, making you a more powerful striker and a more stubborn grappler in MMA.
To perform a safe deadlift, keep your feet about shoulder width apart and place them beneath the barbell with your toes pointing forwards.
Then, with your eyes straight ahead of you, bend your knees slightly, keeping your back straight, chest forwards and shoulders neutral, and stick your buttocks out behind you.
Then lift, pushing through with your body until you’re standing straight, then lower safely to the ground. You should feel all the tension in your glutes and hamstrings, not your quads.
5. Barbell Squats
Barbell squats are all about getting strength into your legs. The focus here is on developing your quads, glutes, hamstrings, and core, so you’re much stronger on your feet and you’re standing firmer.
This makes grappling and takedowns much more difficult for your opponent, which is one half of the battle in MMA.
Sure, building your upper body strength is important if you want to deliver the best strikes and grappling you can, but they mean nothing if your opponent can take you down in a flash.
Front barbell squats require you to place the barbell in front of you, keeping the weight across your shoulders.
This forces you to stand up straighter and engage your core, which improves your form right away. The key is to lower yourself into a squat position slowly before coming up quickly. Don’t mix those two up, or else you could hurt yourself.
Keep your fingers and wrists curled back to grip the bar, and lower yourself so your knees don’t extend past your toes and your elbows are in line with your knees.
This is the safest way to barbell squat and it’ll engage all those key muscles for MMA too.
6. Heavy Bag Work
The last essential exercise for Roseville MMA training involves heavy bag work. This is important to mimic striking moves against an opponent.
The heavy bag is important because it won’t move easily – just like your opponent in MMA. This allows you to practice striking moves, but you can also just punch and kick the bag quickly and powerfully to improve both strength and stamina.
Working with a heavy bag will target almost every muscle you’ll use in MMA, so it’s important you get heavy bag work whenever you can.
It’s best to do these exercises in five-minute rounds. Take your first five minutes and focus on punches, mixing up your striking techniques and trying to keep up the pace so you’re practicing a bunch of different combos.
Then take a minute to rest. Your next five minutes can focus on just kicks. Some will be softer and quicker, others slower and more powerful. Mix it up so you’re working on strength and stamina constantly.
Take another minute after this round. Now it’s time to put them all together. This will tire you out, but it’s important that you push yourself on the intensity so you give every muscle a thorough workout with your kicking and punching strikes.
Final Word on MMA Roseville Training
Every workout above is important for anyone practicing MMA because it’ll improve your strength and stamina between sessions, making you a more formidable opponent during sparring sessions. Focus on these exercises, and you’ll soon see improvement when you’re practicing MMA too!
If you are new to this concept, and considering starting MMA training, click here and speak with us to get you on your way into this exciting sport!