Introduction

The term Mixed Martial Arts applies to a full contact sport that relies on many styles of martial arts. Techniques from traditional boxing, Kickboxing, Tae Kwondo, ju jitsu, Muay Thai and other martial arts are combined in the one sport that has become MMA or Mixed Martial Arts. Training across a range of disciplines can build muscular endurance and muscles, burn body fat and get you in great shape. MMA takes what works from each discipline and uses that in close contact fighting that is recognised all over the world.

The idea with MMA is to get your mind and body fighting as a strong unit and to do that you need to improve fitness, strength, stamina and endurance. This is not a self defence sport but is a fighting sport. Just because you are training in a contact sport does not necessarily mean that you are going to become a fighter. It can just be a way to get and stay fit and active.

A key process to getting into fighting shape is to follow a high intensity or a high intensity interval training system. This form of exercise combines cardio work with strength training to provide you with the best physical fitness you have ever had. These workouts are fast paced and will have you sweating in a short period of time. Don’t think that you can be really unfit or extremely overweight and start working out. You need to be in some sort of shape before you start.

Each training session involves short bursts of activity followed by a short rest followed by more activity for the training session. There is little actual rest time in each session. Though you stop an activity for a short time your heart rate stays high and your body stays warm. Downtime is at a minimum in this training regime.

Of course you will also need to feed your body the right fuel in order to have enough energy for the workouts. Exercise alone is not going to get you in shape. A good balanced diet of lean protein, fruits and vegetables, adequate hydration is the key to surviving the workouts needed to try your hand at MMA.

Mindset is important

Any martial art is all about staying alive but also staying calm. If you start MMA and have sparring sessions with others you are likely to get hit and hurt. It is all about the discipline required to carry out and not get into a wild fighting frenzy to get back at your opponent. Each action requires a reaction and the more you train you more your mind and body will know what to do. Before you start fighting you need to get yourself fitter and have a good knowledge of the fundamentals of the sport.

High Interval Training (HIT)

This type of exercise does not need to be done every day but can be done a few times a week with a higher intensity than other exercises. The idea is to increase fitness, muscle mass and muscle strength as well as building stamina and endurance. This is a great way to get fit and in better shape than you have ever been in.

Exercises include weight training, cardio training and a rest period. A circuit of exercises is often how this training is accomplished. At each station you will do a different exercise. The training uses weights and resistance as well as aerobic exercises to build cardio stamina. As your strength starts to increase the weights and resistances are increased but still kept to short number of repetitions or time interval. Resting and recovery is all part of the high intensity training regime as your body will need time to produce the responses from the workout.

Emphasis is on your higher level of effort required to complete each activity. Weight lifts are slow and smooth with emphasis on form and effort rather than speed. Weights are lifted smoothly with no jerks or bounces and can be timed for more effect on muscles. Lifts are often held for a period for being put down.

When your muscles are nearly spent static holds can be introduced and lowering weights also helps to stimulate both muscle growth and muscle strength. All helping you to get into shape.

HIT exercises

During a HIT circuit each body part or muscle group will be targeted by one or two exercises. A common repetition is 6-10 reps for upper body sections and 12 -20 reps for lower body muscle groups on weights.

A typical circuit can have 12 exercises that are then done for 30 seconds with a 10 second rest between each. You should be working at least 80% of your muscle capacity. You need to push yourself through each exercise. Exercises are usually done in a certain order that allows muscle groups to rest between pushing and pulling exercises. An example of this is a squat station would be followed by an upper body workout such as pull ups or chin ups. A higher intensity workout is usually followed by a lower intensity giving your heart rate a time to slow slightly and muscles to recover.

A typical set of exercises could include:

• Squats
• Chin ups
• Bench press
• Rowing machine
• Standing press
• Abdominal crunches
• Medicine ball work
• Sit ups
• Push ups
• Weights

These exercises are all designed to get your body leaner by burning calories and fitter by increasing muscle strength and stamina. Overall endurance is also attained by following the HIT system.

High Intensity Interval training (HIIT)

This entire means is that you do an exercise such as stationary bike ride for 5 minutes at a high level then rest for a period and repeat the exercise. For the beginner you will usually train at a ratio of 1:2. Meaning you will exercise for a period of 30, 60 or even 90 seconds then rest for twice as long as you exercised. As your strength and fitness increase you can drop the ratio to 1:1. Train and then rest for the same period of time. You can apply this to any activity, for example, if you like to go running you can sprint for 1 minute then slow to a jog or fast walk for 2 minutes then go back to a sprint and so on.

A hard session of HIIT would last for between 20 and 45 minutes depending on the exercises being completed.

MMA training

Find yourself a recognised gym that deals with Mixed Martial Arts and armed with your fitter body and increased muscle strength that is coming from your high intensity training you are ready to learn some basics of martial arts. For your physical training aim for 3 days a week but not consecutively and add your MMA training on your off days.

From the MMA training you can learn boxing and kickboxing techniques, different actions from martial arts as well as position and space control, escaping from holds and situations, learning to strike while on the ground and a variety of locks, holds and submissions.

All of this training along with a balanced diet will have you in great physical shape and with a healthy outlook on life.

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