MMA training: at home and in gyms, program

In order to win in the ring, only tactical and technical preparation is not enough. Your body must be ready to work for the entire duration of the contraction in a state of high performance.

To increase functional endurance, it is necessary to train the body in a load regime close to combat. For example, you are about to fight, the rules of which are 3 rounds of 5 minutes. Obviously, doing the standard three working sets of eight repetitions, and even with a minute of rest, will not prepare you properly.

What martial arts are used in MMA?

MMA combines both striking and wrestling. Most of the techniques came to this style from the following martial arts:

Boxing. This is where all types of punching and clinch came into MMA;
Thai boxing. Knees and elbows taken;
Taekwondo. The kicking technique is taken;
Hand-to-hand combat. The direction is very close in terms of the “arsenal” of techniques, which also combines striking techniques, throws, and painful techniques. If in the past you were engaged in RKB, it will be easiest to switch to MMA;
Brazilian Jiu-Jitsu. Wrestling techniques, throws, and ground fighting came to MMA.

In addition to the listed areas, MMA also uses techniques from other martial arts. For example, some movements from capoeira. They are not very effective, carrying them out in the ring is also dangerous for the one throwing the punch (if the opponent counterattacks while you are standing on one hand, he will gain an advantage). But such techniques look unusual. And at the professional level, MMA is valued precisely for its entertainment.

Where to start learning to play the drum kit

First of all, you need to start with an attitude. Don't expect quick results. Drums, like any other activity, require systematic training.

Understand why you want to learn to play the drums, so that in difficult moments you can remember your goal and regain your motivation.
Decide on the genre you plan to start with - the drummer plays differently in jazz and rock. Study in the genre that you like best to enjoy the process.
Open your schedule and decide on specific dates on which you plan to devote time to the drums.
Watch videos on the Internet, try to analyze the performance of drummers.
Listen to more music and catch the rhythm of the desired instrument.

With the right mindset, you can think about learning methods and master the game from scratch.

What does the training program consist of?

Conventionally, it can be divided into 3 stages:

Physical training – to increase strength, speed, endurance;
Practicing techniques and defense against them;
Sparring is for real practice.

Below are details about each item.

Physical training

A fighter must develop:

Physical strength: to hit hard, break out of grips, hold your grips firmly, perform throws;
Be resilient;
Be fast: hit quickly, move, change body position;
Coordination to “measure” movements: length of strike, step, slope;
Reaction to enemy actions;
Stretching: not only to swing your legs high, but also to reduce the likelihood of injury from a painful hold;
Vestibular apparatus: to make it easier to endure hits to the head, throws.

In MMA, hundreds of exercises are used for physical training. The basis of the training is taken from:

Athletics: running at different distances at different speeds, jumping;
CrossFit;
Gymnastics: dips, pull-ups and pull-ups on horizontal bars, handstand push-ups.

Please note: physical training in MMA is very important. In 2-3 minutes of active sparring with wrestling, a fighter weighing 80 kg can consume up to 100-150 Kcal. For comparison: you will spend approximately the same amount in 10-15 minutes of running at a speed of 8-10 km/h. Therefore, if you are poorly physically developed, even practicing punches on a punching bag will be difficult.

For physical training, exercises are performed with your own weight and with various equipment:

To develop strength, endurance, speed: barbells, dumbbells, weights, bags (sandbags), sleds, medicine balls, elastic bands, gymnastic equipment (horizontal bar, parallel bars, wall bars), truck tire, sledgehammer;
For coordination: coordination ladders, jump rope, tennis balls;
For endurance: treadmill, orbitrack, exercise bike, rowing machine.

Practicing techniques

As in any other martial arts, first the fighter hones his techniques and defense against his opponent’s techniques. MMA in this regard is a very difficult sport, because there are a lot of techniques, their variations and possible situations, and they need to be practiced many times.

Therefore, it may take more than a year to establish just the basics. For comparison: to give a boxer more or less passable technique, several months may be enough.

First, techniques are practiced on bags, pneumatic bags, paws, makivaras, and wrestling dummies.

Sparring

They move on to sparring when at least some of the blows are delivered (because an incorrectly executed technique or blow is dangerous for the one performing it). Usually this is 1-3 months after the start of classes.

Training fights for beginners are carried out in additional protection: helmets, leg guards, training gloves (thicker and softer), and “shells” (groin protection). While the fighters do not know how to fight, in sparring they practice only the “strike”.

Duration and frequency of classes

The duration of the lesson for beginners (up to 6 months of experience) is 40-60 minutes. For more experienced people, it’s a little longer: up to 80-90 minutes. The frequency of group training is usually 3 times a week.

The most necessary exercises

In addition to techniques and defense, a fighter must develop physically. Below we list some exercises for developing various body functions.

For coordination

The list is like this:

Stand on 1 leg. The position of the arms, body and second leg may be different. The most famous example is the “swallow”;
Tiptoe stand;
Stand with feet placed on 1 line in front of each other;
Rotate your head with your eyes open and closed;
Walking along a line, placing your feet heel to toe, one after the other. The line may be straight, or have a curved “route”;
Walking with your eyes closed. If there is no partner, we walk on the spot. If there is, you can try to walk for real. The partner must walk alongside and suggest a change in direction and provide insurance;
Rotation around its axis. Beginners begin to feel dizzy after 2-4 rotations. To make it more difficult, after the rotation, you can perform some other exercises from the list: for example, walking in a straight line;
Side step with eyes open and closed;
Rotation of a hoop (hula hoop) at different heights;
Holding an object (book, ball, small barbell) on the head;
Juggling;
Throwing a ball (one or 2+ at once) against a wall;
Throwing the ball to each other;
Table tennis;
Dressing and undressing with eyes closed;
Exercises on the coordination ladder;
Quick practice of punches on the bag, which are indicated by a partner. Strikes can be selected with different limbs and in different zones, for example: elbow to the head, left low kick, jab, right straight leg;
Hitting a bag with numbers printed on it. For example: numbers from 1 to 4 are written on a small square. You hit them with your hands (or 1 hand to start) in different sequences: ascending, descending, or in the order that your partner calls;
Boxing with a ball tied to the head by an elastic band;
Simultaneous movements of arms and legs in different variations. For example: sumo squat + raising straight arms in front of you 3 times, then 3 jumps in place + 3 forearm rotations with arms extended to the sides.

For speed

Speed is important in MMA:

Kick;
Punch;
Evasion;
Movement.

For this we use:

Practicing strikes and slopes with weights. For punches, small dumbbells are taken in the hands, and weights are hung on the legs. For inclines, take a pancake (or dumbbell, or kettlebell) in your hands and press it to your chest;
Practicing strikes and slopes with an elastic band. Example: stand with your back to the wall bars, hook the elastic band onto the step at shoulder level, and take the other end into your fist. And we train a direct blow with this hand;
Practicing impacts, slopes and movements in water (pool);
Exercises with weights with weight changes in the range from 0 to 100% of the possible. For example: we do 10 approaches to the “pyramid” bench press: in 1 approach we press an empty bar, then we hang 25% of the maximum weight that you can press, then 50%, then 75%, then 100%, then lower it back;
Protection from unexpected blows (with a partner). Stand opposite each other at any distance. You stand straight: feet shoulder-width apart, body straight, arms down. The opponent throws some kind of blow without warning. Your task is to react and defend yourself from a calm position (put a block, dodge, step back, soften the blow);
“Hurry up to pick it up” (to practice hand speed). The partner extends his palm with some small object on it. Your task is to grab it before your partner closes his hand;
Running or shifting with weight attached to the body;
Static exercises: planks, holding weights on outstretched arms, stands on 1 or 2 legs;
Explosive: push-ups (with jumping on something or with jumping), pull-ups (with jerk), squats (with jumping);
Swing ropes;
Burpee with acceleration;
“Throwing out” a barbell or plate;
Punching a loose piece of paper with your fist.

Endurance (cardio)

Endurance can be roughly divided into 2 “types”:

Muscular – how many times muscles can perform an action (for example, bending an arm with a weight);
Cardiovascular – how long your heart and lungs can work under increased stress.

It is imperative to train both of these areas. Strong muscles that are unable to work for a long time are useless in MMA: you can hit hard, but you will run out of steam 30-60 seconds after the start of the fight. And vice versa: if you can run 10-20 km, but cannot deliver 30-40 strong punches to the bag without getting tired, that’s also bad.

To train muscular endurance, you simply need to perform physical exercises for each muscle group.

To develop cardiovascular endurance, you need the following activities:

Running at different speeds and for different distances, on a track or in a stadium;
Riding a bicycle or exercise bike;
Orbitrek;
Rowing in a simulator;
Swimming;
Jumping rope;
Burpee at a medium or slow pace;
Sports games (football, tennis, basketball, and so on);
Circuit training.

Endurance training must be long-term. It is not necessary to do all the exercises quickly, the main thing is to constantly keep the body tense.

For strength (with your own weight)

The most basic exercises:

Pull-ups with different hand positions;
Push-ups, parallel bars, handstands;
Squats with different leg positions;
Hyperextension;
Twisting;
Leg raises;
Various types of planks;
Rope climbing;
Bridge.

All other bodyweight exercises are different variations and combinations of those listed above.

For strength (with equipment and training equipment)

The most voluminous part in which you can fit more than one hundred exercises. Let's look at the most basic ones:

Squats with different leg positions: with a barbell, dumbbells, elastic band, bag;
Bench presses at different angles and with different positions of the hands: barbells, dumbbells;
Presses up: barbells, dumbbells, weights, bag, elastic band, pancake;
Leg press: in the simulator;
Snatch: barbells;
Push: barbell, bag, weights;
Lunges: with a barbell, kettlebells, dumbbells, plates, bag, with an elastic band;
Rows standing, sitting, bent over: barbells, dumbbells, weights, bag, vertical or horizontal block machine, elastic bands;
Arm curls: with a barbell, dumbbells, kettlebell, plate, elastic band, bag;
Arm extensions: with a barbell, dumbbells, a plate, an elastic band, a bag, in a block simulator;
Reduction of arms: in the simulator, with an elastic band, dumbbells;
Raising arms to the sides: with plates, weights, dumbbells, elastic bands;
Raises arms forward: with a plate, dumbbells, barbell, bag, elastic band;
Shrugs: with a barbell, dumbbells, kettlebells, plates, elastic band;
Swing: kettlebell, pancake.

Weight, number of repetitions and approaches and pace of execution depend on the purpose of the training and the level of training of the fighter. For amateur beginners who practiced techniques during the same training session, usually 3-5 exercises for 2-3 approaches, with a weight of 50-70% of the maximum, are enough.

Building muscle mass

It is impossible to increase explosive power without increasing muscle mass. Adjust your eating and rest schedule accordingly to allow your muscles to recover and grow. This is where sports supplements designed specifically for fighters will come to the rescue. Using them can provide a huge boost to productivity. For myself personally, I settled on three products that I use myself and recommend to all my friends.

The first product is Creatine monohydrate. This is one of the most studied forms of creatine in the world, the effectiveness of which has been proven by many tests and real testimonials from athletes. To increase your strength, take 5 grams of creatine before training.

The second product is Palatinose. It is the only low glycemic carbohydrate that provides a long-lasting supply of energy in the form of glucose. I mix 60 grams of powder in a shaker with water and drink it during grappling training.

And the third product is Hurricane XS. This product helped me solve the problem of how to close the protein-carbohydrate window as comfortably as possible after a workout and get all the necessary nutrients. Two large scoops with 300 ml of milk is a recipe for happiness for your muscles!

Improve your technique, prepare your body for fights, and victories will not be long in coming!

Sample workout minute by minute

If you have never done BI, for beginners (with 1-6 months of experience) the training goes something like this:

5 minutes: warm-up – rotation in the joints, swinging arms and legs, stretching muscles, self-massage;
5-10 minutes: jogging in different variations (simple running, side-by-side, backwards);
10-20 minutes: basic bodyweight exercises - squats, burpees, push-ups, crunches, jumping jacks, goose steps, sprints, etc. Exercises with apparatus can also be added here;
20-30 minutes: practicing techniques in pairs and on pears.

Usually at the end of the training the group moves on to exercises with apparatus. This is done at your own discretion (you can go home if you want). For this purpose, gyms have separate areas with equipment and exercise machines.

The schedule may vary depending on the hall, group composition and level of students. Sparring for beginners is usually not held in every lesson.

For more experienced athletes (6+ months of training), training may last longer, and they may spar at the end of each session.

In some groups, training may be broken down by goals - for example:

Monday and Friday - emphasis on physical training, techniques are either not practiced at all or less time is devoted to them;
Wednesday – practicing punches and wrestling.

Features of electronic drums

Electronic drums are the best option for practicing at home. You can hone your skill with headphones on without disturbing your neighbors. Thanks to this, you can exercise at any time without worrying about the noise created and the opinions of your neighbors.

In addition, the electronic installation option takes up significantly less space.

Takes up less space and is quiet – ideal for a beginner!

Beginners should take a closer look at this option, because they will be able to record their workouts so that they can independently analyze their skills later.

There are also different configurations. You can choose the most suitable one - a full-fledged design or a desktop version. All this fluctuates in price. You can purchase, for example, BEHRINGER, ALESIS, ROLAND, YAMAHA. These manufacturers make different installations to suit different needs.

What can you do at home?

Even in a small room, you can free up 1-2 “squares” by moving the furniture apart. We list exercises that can be done in a limited space.

With your weight

Push-ups with different hand positions, different leg heights, reverse push-ups;
Squats and lunges with different leg positions, with jumping, with arm swings;
Static exercises: different planks, holding weights on raised or abducted arms, lying hyperextensions, bridge;
Burpee;
Crunches of all types and other abdominal exercises (“corner”, “bicycle”, leg lifts);
Running and jumping in place in different variations: with lifting or sweeping the legs, with swinging arms;
A fight with a shadow. At home you can repeat individual strokes and simple combinations. If there is not enough space, we hit only with our hands, elbows and knees;
General warm-up, muscle stretching, self-massage.

What equipment can be used (basic exercises with them)

Gymnastic wall (can be placed against a load-bearing wall). You can do push-ups with your feet on the steps; hook elastic bands to the bars and work out with them; practice stretching (put your foot on a step and reach for it);
Horizontal bar (can be hung on a load-bearing wall, in a doorway, or on a gymnastics wall, if available). We perform pull-ups at different paces and with different positions of the arms, hanging, leg bends and “corner” on the abs;
Bars (on a load-bearing wall or gymnastics wall). We perform push-ups of different depths, leg curls, and “corner” presses. If you hook the parallel bars to the gymnastics wall, you can hang them low and perform regular and reverse push-ups;
Punching bag. You can hang a small one on a gymnastics wall, or on the ceiling, or on a load-bearing wall;
Boxing dummy. Better than a pear because it can be easily moved or removed;
Wrestling dummy. If there is not enough space, you can train work on the ground, finishing, or throws with incomplete amplitude (without completion);
Dumbbells, barbell, weights. We will not list the exercises, since there are many of them. Top tip: better perform basic (multi-joint) movements: presses, squats, deadlifts;
Pancakes from the barbell. You can do: shrugs, arm curls, overhead extensions, arm raises, lateral raises, presses, rotations and swings. And it can be used as a weight for any basic exercises (pull-ups, push-ups, squats, planks, crunches, and so on);
Bag (sandbag). We use it as a weight for basic exercises. You can also do the following with a bag: biceps curls, deadlifts, presses, pull-ups, shrugs, swings, cleans, thrusters, pushes;
Rubber bands. If there is a gymnastic wall, we hook it to its steps. If not, you can cling to: the door handle, the top of the door leaf, your foot, a wall or door horizontal bar, bars. We use it as a weight in basic exercises, and for individual exercises: traction, flexion and extension of the arms, rotation of the body, abduction and abduction of the arms;
Gymnastic ball. We stretch the muscles (chest, abs, front thighs, biceps). Can be used for planks, push-ups, and balance exercises;
Tennis balls. We throw it at the wall and catch it, or buy a special headband with an elastic band for practicing punches.

How do professional fighters train?

For general development, we will briefly describe how professionals who compete in tournaments and receive large sums of money (from several thousand dollars) for a fight train:

Everyone has their own coach, and if money allows - 2+, for different styles of biography (1 for striking, 1 for wrestling);
Training can last 2-3 hours, and take place 2-3 times a day, 4-6 times a week;
When the opponent for the next fight is known, training is carried out specifically for him: his fights are watched, his technique, strengths and weaknesses are studied.

Behind every professional fighter there is always a whole team. In addition to a personal trainer, it may include:

Massage therapist (instead of a “regular” massage therapist, the team can take a doctor who, in addition to massage, will monitor the fighter’s condition);
Nutritionist (not included in the team, he is contacted as needed, his task can be performed by a coach or doctor);
Sparring partners, usually 2, sometimes more (with different heights and weights, different techniques);
Manager solving organizational issues.

Each team member receives a “salary.” The size depends on the country and the status of the fighter. For example, in the USA, a professional sparring partner can receive up to $2000-3000 per week + accommodation and food (if you need to move to another city for training).