Showing posts with label mma. Show all posts
Showing posts with label mma. Show all posts
Friday, June 13, 2014
Monday, March 17, 2014
Friday, December 27, 2013
On MMA Training
via t-nation.com: lots of good points,
such as:
"At 16 or 17 years old, MMA and its training is in adolescence," says Rooney, "and like adolescent teenagers, they think they know everything, they don't listen, and they make a lot of mistakes."
Myth #6: Throwing up during a workout means the trainer is tough.
This is the epitome of macho meathead training, says Rooney.
The Heavy Stuff — Weight training exercises every MMA fighter and average dude should be doing and why. • Deadlifts: "These could be the best exercise going, and definitely the most misunderstood. For fighters and weekend warriors alike, it's extremely functional. What's more functional than picking up a heavy object — like a gassed opponent?"
• Single-arm farmer's walks: "Most sports are unilateral. This exercise transfers well to the kicks and takedowns exhibited in MMA."
• One-arm dumbbell row: "Vertical pulls like chin-ups are important, but for MMA, the horizontal pull is crucial. You need to pull your opponent towards you to control him."
• Floor press: "This is an exercise that's crucial for MMA. If you're on your back, you need good pushing power to get an opponent off you and pass guard."
• Jump squats: "Great exercise for developing lower body power. Sets of six reps are ideal."
• Hamstring curl or glute-ham raise: "To control an opponent, you have to be able to recruit the hamstring by flexing at the knee. Hip extension movements like deadlift variations are not sufficient."
• Sit ups: "Trading spinal flexion for anti-rotation and plank variations is the trendy thing to do, but most submissions in MMA require some degree of spinal flexion. It's a mistake for fighters to leave them out completely."
• Neck harness: "The neck is the pillar of the body, but nobody trains the neck at all these days. The top guys all have extremely strong necks; to compete with the big boys, neck training is essential."
such as:
"At 16 or 17 years old, MMA and its training is in adolescence," says Rooney, "and like adolescent teenagers, they think they know everything, they don't listen, and they make a lot of mistakes."
Myth #6: Throwing up during a workout means the trainer is tough.
This is the epitome of macho meathead training, says Rooney.
The Heavy Stuff — Weight training exercises every MMA fighter and average dude should be doing and why. • Deadlifts: "These could be the best exercise going, and definitely the most misunderstood. For fighters and weekend warriors alike, it's extremely functional. What's more functional than picking up a heavy object — like a gassed opponent?"
• Single-arm farmer's walks: "Most sports are unilateral. This exercise transfers well to the kicks and takedowns exhibited in MMA."
• One-arm dumbbell row: "Vertical pulls like chin-ups are important, but for MMA, the horizontal pull is crucial. You need to pull your opponent towards you to control him."
• Floor press: "This is an exercise that's crucial for MMA. If you're on your back, you need good pushing power to get an opponent off you and pass guard."
• Jump squats: "Great exercise for developing lower body power. Sets of six reps are ideal."
• Hamstring curl or glute-ham raise: "To control an opponent, you have to be able to recruit the hamstring by flexing at the knee. Hip extension movements like deadlift variations are not sufficient."
• Sit ups: "Trading spinal flexion for anti-rotation and plank variations is the trendy thing to do, but most submissions in MMA require some degree of spinal flexion. It's a mistake for fighters to leave them out completely."
• Neck harness: "The neck is the pillar of the body, but nobody trains the neck at all these days. The top guys all have extremely strong necks; to compete with the big boys, neck training is essential."
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