FunkMMA-Is_Traditional_Weight_Training_Good_for_MMA_Athletes-1.pdf

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STRENGTH & CONDITIONING
STRENGTH & CONDITIONING
IS TRADITIONAL
WEIGHT TRAINING
GOOD FOR
MMA ATHLETES?
By: Funk Roberts
WWW.FUNKMMA.COM
Copyright Notice
Copyright © 2012 by Funk Roberts
No part of this report may be reproduced or transmitted in any
form whatsoever, electronic, or mechanical, including photocopying,
recording, or by any informational storage or retrieval system without
expressed written, dated and signed permission from Funk Roberts. All
copyrights are reserved.
Medical Disclaimer and/or Legal Notices
The information provided in this book is for educational purposes only.
I am not a doctor and this is not meant to be taken as medical advice.
The information provided in this book is based upon my experiences as
well as my interpretations of the current research available.
The advice and tips given in this report are meant for healthy adults
only. You should consult your physician to insure the tips given in this
course are appropriate for your individual circumstances.
If you have any health issues or pre-existing conditions, please consult
with your physician before implementing any of the information
provided in this report.
This product is for informational purposes only and the author does
not accept any responsibilities for any liabilities or damages, real or
perceived, resulting from the use of this information.
You are FREE to distribute this report to any MMA Fighter,
Combat Athlete or Fitness Fan you think may be interested
learning the best strength and conditioning training for
Mixed Martial Arts. I actually encourage it!
Published by: Funk Roberts Fitness and FunkMMA Strength and Conditioning Website
Web:
http://www.funkmma.com
IS TRADITIONAL WEIGHT TRAINING
GOOD FOR MMA ATHLETES?
FuNk RObERTS
is a former professional beach volleyball
player turned fitness trainer and MMA Strength and
Conditioning Coach. Through his time training and fighting a
professional Muay Thai fight in Thailand he uses experience,
research and on-going education to provide the best workout
and nutrition information to help MMA and Combat fighters
around the world become elite athletes. Check out Funk’s
very popular MMA Strength and Conditioning website
http://www.funkmma.com
INTRODuCTION
This is a question I have been asked many times over the years
and the answer really did not come to light until I went to train
for my Muay Thai fight in Thailand a few years back at Tiger
Muay Thai and MMA Academy.
During my stay I trained and met over 100 MMA Athletes from
all over the world and began to notice that everyone was still
using the traditional weight training modalities (Chest and Back,
Biceps and Triceps) for the strength training and running on a
treadmill for cardio.
As my training had totally changed
up to this point it dawned on
me that MMA Fighters then and
now still do not train effectively
for Mix Martial Arts. What I mean is that many fighters still use
weight training methods from bodybuilding instead of specific
functional strength and conditioning workouts for MMA.
Bodybuilders train to focus on the size of each muscle, while
MMA Athletes training is to develop power, strength, muscular
endurance, speed, agility, flexibility, core, balance and cardio. All
attributes needed to develop into a successful fighter and mix
martial artist.
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IS TRADITIONAL WEIGHT TRAINING GOOD FOR MMA ATHLETES?
Let’s take a look a closer look at why traditional weight training is not an effective way for
MMA athletes to train and talk about the different elements of an effective functional strength
and conditioning training program.
TRADITIONAL WEIGHT TRAINING
When I refer to traditional weight training, I am
talking about the training we have been doing
since our high school days. I am talking about the
training that bodybuilders do to sculpt their god-
like physiques.
This type of training focuses on isolating
different body parts and muscles through slower
movements with the purpose of building muscular
size for aesthetics. You are either competing to
win a fitness contest or just look damn good with your shirt off.
For the MMA athlete, the purpose of weight training
is not to win a bodybuilding or fitness contest but
to win fights. I often get asked “Funk, how much
can you bench press?” Many fighters waste too
much time bench pressing and although there is
nothing wrong with bench presses, over-emphases
and doing too many is a waste of time for most
combat fighters.
You are not training to have the physique or compete as a bodybuilder, so why would you
train that way. So what is the most effective way to train as an MMA ATHLETE?
Let’s take a closer look:
FuNCTIONAL MMA TRAINING – STRENGTH AND CONDITIONING
Mix Martial Arts involve multiple joint and
muscular movements. For example, look at
throwing a punch: the fighter starts with legs
pushing the power through the body, through
to the hips, which generate the most power, the
core is tight, shoulders for arm endurance and
arms for the delivery of the punch. Just think
all of these movements for one single punch.
Like Bruce Lee’s theory, the trick is not to
move the body a great distance but rather to
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IS TRADITIONAL WEIGHT TRAINING GOOD FOR MMA ATHLETES?
move it all at the same time to be effective. I am getting
off track here but these types of movements are prevalent
in Explosive Takedowns, Grappling, Strikers and other
elements of a MMA fight.
In order for the MMA or Combat Athlete to get the most
competitive edge, you want to be strong, powerful, fast,
agile and flexible, balance, co-ordination you also need to
have the right cardio and muscular endurance.
The MMA world involves participants from multiple
disciplines. Because of this we have to train with this key
point in mind. Each discipline requires the athlete to be proficient in that skill but also possess
specific strength, endurance and conditioning as well.
With Functional MMA Training you can learn to strengthen and condition your body to fight
effectively and be an elite athlete. All of your training sessions should be performed at
intensities, durations and mechanical similarities to that of a fight.
Without going into too many details, let’s take a high-level look at each of the major
components of strength and conditioning for MMA
POWER
In MMA an athlete needs to be well rounded in many areas including
knockout and takedown power. The need for explosive power is one
of the most important attributes as it allows you to be outwork your
opponent every time. Often misunderstood with how strong you are,
power depends on how well conditioned your energy systems are to
allow you to produce power when it counts.
I don’t know how many times I’ve seen athletes doing workouts
that will not improve their power. Power can be developed through
exercises and workouts like Olympic lifts and using kettlebells.
STRENGTH
For the MMA athlete maximum strength is essential.
Strength is the total force one can exert under voluntary
effort. In a MMA fight you may need to lift and throw,
physically restrain, clinch & move or manipulate the joints
of an opponent, all of which require the ability to exert
influence over a resistive opponent. The key is developing
your major, small stabilizer and neutralizing muscles.
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