To maximize their performance and build overall endurance and stamina, serious martial artists know that they need to add conditioning exercises to their training regime. Experience shows that there are five basic martial arts exercises that are best for targeting the specific muscle groups martial artists use most.
Here Are Our Top 5 Martial Arts Exercises:
Squats
Martial artists rely heavily on their legs for stable stances and powerful kicks. Squats target the quadriceps and hamstrings which are used for common martial arts techniques such as evasions from punches, body and leg kicks, takedowns, and ground control. It is well understood that a powerful punch starts with a push-off from the ground by a leg. Want to have stronger punches? Develop stronger legs.
Sit-ups
Sit-ups are a fantastic martial arts exercise. The abdominal muscles are critical for stability and balance. Stable stances and good balance are critical for maintaining body control during a fight. In fact, much of the force in your kicks, punches, and submission are powered through the obliques. While it is true that a powerful punch starts with a push-off from the ground by a leg, the force generated from that push then travels through the legs to the abdominals, shoulder, arm, and finally fist. Training the abdominal muscles with sit-up variations (such as bicycle sit-ups or butterfly sit-ups) will ensure that the force generated from the push-off from the ground is fortified as it travels through the body.
Push-ups
Designed to target the pectorals, deltoids, and triceps, push-ups are the go-to exercise martial artists use to strengthen their upper body. While it’s true that punches are generated from the ground up, developing strong arms and shoulders is critical to maximizing power. Additionally, a strong upper body is required for the push-pull movement used in grappling and clinching in MMA training.
Running
Developing a strong cardiovascular system is key for maximizing endurance. When it comes to sparring during a training session or having to protect yourself in everyday life, cardio is key. A typical street fight or sparring match lasts about two minutes while a professional fight can last five minutes. The best martial artists understand that during a fight, someone will get tired first, giving the other person the clear advantage. The ultimate goal is to be able to sustain a high-level of performance for a prolonged period of time.
Incorporating running into your training is a great place to start. In addition to improving cardiovascular health, running has also been linked to lowering rates of stroke, cancer, and diabetes. Even better, a 2014 study conducted by Iowa State University, determined that running is actually linked to a 45% drop in risk of death due to cardiovascular disease. Incorporating running into your martial arts training regime can actually make you harder to kill.
Burpees
This full-body workout mixes cardio with strength training and agility. This exercise targets it all…quads, hip flexors, glutes, delts, and shoulders just to name a few muscle groups. Incorporating burpees into some high intensity interval training is a great way to maximize your cardio and build stronger muscles.
How can you get in shape with mixed martial arts? First, let’s consider this: what image comes to mind when you think about mixed martial arts?
Is it two sweaty people clobbering each other?
Is it a chain-link cage and bloodied individuals?
Is it a boxing ring with unfamiliar rituals?
What if that was only a small portion of it?
What if mixed martial arts was actually more?
What if it was a modern evolution of an ancient tradition?
Mixed Martial Arts (or MMA) is a multi-discipline practice that pulls from many warrior traditions, and, as you may be aware, that means its application can be quickly applied to many facets of daily life. In fact, a person who regularly trains in MMA always benefits from boosted wellness to improved fitness while learning new skills to stay safe and secure.
Fortunately, this can be easily accomplished when the instructors focus on your goals and what you hope to accomplish with an MMA program. By listening to a person’s needs, an MMA coach can effectively tailor Private Coaching sessions or even group classes to help you quickly make the progress you want. Whether it’s a sense of renewed confidence, shedding a few unwanted pounds, making new strength gains, or even meeting other like-minded individuals, choosing an MMA program for self-defense and fitness is always a great choice to make.
So, how exactly does a person get in shape with MMA training?
MMA training helps develop the strength and stamina you need to feel powerful and help you conquer your day. Each training session at Invictus begins with a High-Intensity Interval Training (HIIT) performance warm-up focusing on full-body, body-weight aerobic strength conditioning for agility which is immediately followed up by a durability session focusing on proprioceptive balance and muscular elasticity for flexibility.
The benefits of MMA training are truly endless but here are a few great reasons to start today:
Mindfulness
Training in MMA requires exquisite attention to performing the task at hand with focus and intention. Fortunately, anyone can learn how to develop increased attentiveness through a simple process known as breath control. Navy SEALs and elite athletes easily leverage this skill by activating their parasympathetic nervous system which conserves energy as it slows the heart rate and reduces adrenaline production keeping a person calm and centered. To do this, a person simply focuses on inhaling and exhaling through their nose slowly and always returns to their calm breathing technique even while performing bag drills, sparring, or HIIT training.
Body Composition
MMA training is a full-body, aerobic activity that uses body-weight resistance training thus improving the following areas (a) :
Develops strong bones
Assists weight management
Enhances quality of life
Helps manage chronic conditions
Sharpens thinking skills
Fortunately, whatever your training objective, most people use MMA training to help them achieve their goals and even increase their metabolism. In fact, anyone can see that MMA training is a great way to get in shape and have fun while quickly learning new skills to keep them safe and secure.
Resiliency
Everyone knows that much of a person’s wellness depends on the ability to quickly recover from difficulties whether physical, mental, or emotional. The best way to develop resiliency is by persevering through challenges forcing our neuromuscular system to adapt to the new and varying stimuli thus creating lasting change. Luckily, MMA training boosts self-confidence, and, over time, improves a person’s mental and emotional neuroplasticity through physical endurance and stamina. From skill progression to improved fitness abilities, the impacts of MMA training on a person’s adaptability continues to improve with each belt rank advancement.
And best of all, this is just the beginning! The best way to find out more is to experience it for yourself. Regardless of how you choose to train with us to get in shape (online or in-person), now is a great time to get started in MMA training! So, if you’re ready to have MMA training make a difference in your life, it’s easy to GET STARTED with Invictus and we would love to help you accomplish your goals!
