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Mixed martial artists improve striking and kicking skills by training on heavy bags.
If you expect to compete in a sport where one of the most popular maneuvers is called вЂњground and pound,вЂќ then you'd better be in peak physical condition. In a mixed martial arts fight, your goal is to punch, kick or grapple your opponent into submission or knock him out. Keep in mind that he is trying to do the same thing to you. This type of intense, often grueling, sport requires a rigorous workout schedule. A workout schedule should mix tough cardio and strength training with hardcore fight training.
A mixed martial arts match can last up to five, 5-minute rounds. To prevent fatigue, cardio training is a vital part of a fighter's workout schedule. When preparing for a match, you should focus on cardio four days a week. Try to mimic the rounds of a fight in your workouts. For example, try doing sprints for 5-minutes, take a minute to rest and then jump rope for another five minutes. Work toward completing five rounds of cardio. Mixed martial artists focus on anaerobic cardio training because that better prepares them for the shorts bursts of energy that make up a fight.
To be a successful mixed martial artist, you need to physically control your opponents. You also need powerful punches and kicks that can knock them out. In your workout regimen, focus on strength training two days a week. A typical schedule consists of cardio training on Mondays, Wednesdays, Fridays and Saturdays, with strength training on Tuesdays and Thursdays. Sundays should be your rest day. Both weight lifting and body weight exercises should be performed. Kettlebells are a favorite option among mixed martial artists because of the range of motion that can be achieved with these weights. In addition, try slamming a medicine ball or grappling dummy into the ground to build explosive power.
Mixed martial artists spend a lot of time on the ground trying to submit their opponents. You must become skilled at performing numerous locks and chokes. You also need to become proficient at avoiding and escaping these maneuvers. Find a training partner or coach who can help you practice your grappling techniques. Grappling should be practiced on your cardio training days. Consistent grappling builds up your ability to endure several rounds of a fight.
Some mixed martial arts fights never go to the ground at all until one of the competitors has been knocked out by a blow. Before stepping into the ring, you need to develop fast, powerful strikes and kicks. Train on a heavy bag and speed bag to improve these skills. In addition, ask a training partner to hold boxing mitts for you so you can improve your coordination and accuracy. Spend time sparring with a partner as well. Practice delivering punches and kicks as you avoid getting hit by his techniques. Work on your stand-up game on your cardio days. Remember that as you simulate the rounds of a match, each round can be a different type of cardio training.