Effective MMA Training For Beginners

Effective MMA Training For Beginners

Many people are attracted to Mixed Martial Arts training.  This popular new sport demands rigorous training and workout routines. Some experts feel that the majority of beginners, and even some of the experienced fighters, don’t know how to train properly.

MMA is especially difficult because there are many different aspects of fighting that are involved, which means more skills to learn and develop. A good fighter needs to be well rounded and comfortable with punching, kicking, clinching, take-downs, and submission grappling.  Some fighters excel in one aspect of MMA like boxing or submissions, but will also cross train in the other aspects to minimize weaknesses in their fight game.

Strength, conditioning, and technique are very important in MMA.  Various routines that develop these three aspects should be included in MMA training.

It’s important to adapt the training sessions to simulate a real fight as close as possible, while keeping the athlete and training partners safe and injury free. Depending on the promotion, an MMA fight usually consists of three five minute rounds with a one minute break between each round.  Championship matches for the belt of a weight division are often five rounds instead of three.  The fighter should work out for intervals of 5 minutes, with one minute to rest in between. That will increase the physical performance and will also train the mind to stay focus on that period of time, which is required in a real fight.

A good conditioning routine to simulate the intensity for a three round fight is:

Sprints – A trainer with a stopwatch blows a whistle and the athlete begins sprinting as fast as possible.  The coach blows the whistle again in about 15 to 20 seconds.  The athlete then walks with hands up in a boxing guard to protect face.  After a few seconds of walking the trainer blows the whistle again and the athlete must sprint again.

This pattern of sprinting and walking goes on for 5 minutes.  Then the fighter takes a one minute break and starts another round simulation.

The moments of sprinting and walking are similar to the surges of exertion experienced in a fight.  A fighter may go all out for a few seconds to deliver a flurry of strikes, or scramble on the mat for a dominant wrestling position.  These bursts of energy are followed by less strenuous activity for a few seconds until the next blitz.

Another tip to help maximize the effectiveness of this training routine is to have the fighter wear a mouthpiece while doing the sprints.  This helps the fighter get familiar with the feel of the device and the effect it has on performance when the athlete is tired and breathing hard.

Leave a Comment

All comments are moderated.

* Denotes required field.