Training with weights in MMA, boxing, and other combat sports
2020-07-28
Many combat sports athletes are looking for more and more training solutions that will give them the opportunity to get to the next level. In this kind of sports it is important to always be one step ahead of the competition. It is for this reason that many players are reaching for weights, which are designed to add weight to their bodies during training sessions. This is equipment that cannot be found in fitness clubs or gyms. It is also rarely found in training rooms. For this reason, if you want to use them, you should consider buying a. Training with weights can bring some benefits to fighters, it will also be a great variety of sessions and a new stimulus for the body. You can use them everywhere also at home. In this article, I will try to describe what exactly this type of equipment is, how it can be used, and whether it is worth paying attention to at all. I invite you to read!
What are weights?
Weights are devices that we put on the body in order to add weight. Their role is the same as the commonly known dumbbells and barbells. The difference is that by using them we can still have free hands. This fact allows us to perform many interesting exercises that we would not be able to do holding ordinary weights.
Design weights is very simple and at the same time thoughtful. Thanks to Velcro, we can fasten them around our wrists and ankles. They usually have a universal size, so we can more easily choose the right one for us. Their weight can be fixed or variable. There are weights ranging from half to about four kilograms. There is no point in producing larger ones, although I suspect it will be possible to find one.
At weights with variable weight, we have a greater range of adjustment, thanks to the ability to insert or remove metal bars from the pockets. They are, unfortunately, at the same time less convenient. Those with a fixed load are filled with either sand or metal balls that mimic it. Such a solution allows for a good fit on the body. I definitely recommend this type more weights.
In addition to weights for legs and arms there are still devices called weight vests. Their design allows you to change their weight. Put them on over your head and then adjust them with Velcro on the sides. Adjust the weight by pulling out or inserting metal nuggets of a certain weight into the pockets. We can usually adjust the weight from as little as half a kilogram. This equipment is used in specialized training by which it is also hard to find in gyms.
Advantages of weights
The main advantage of using weights it is possible to keep your hands free. This allows us to perform many exercises while having our limbs weighted down. We can also wear this equipment on our ankles and thus improve the strength of our legs. They have long been used in the training of volleyball and basketball players. The advantage of the vest, on the other hand, is a significant increase in our body weight, which is useful, among other things, when running and pulling up. This equipment is currently used in crossfit. Many practitioners of the sport invest in private vests. The main motto of crossfit is :faster, stronger, more" which also translates perfectly to martial arts training
What weights to buy at the beginning?
For the sake of convenience, it is best to purchase weights of a fixed weight. This unfortunately causes us to be forced to purchase several variants of them. To start, it is best to purchase weights of half a kilogram and a kilogram of weight. The smaller ones will be designed to be worn on the wrists, while the larger ones will be worn on the ankles. Of course, you can also purchase larger ones that can serve us as equipment in resistance training. However, for combat sports, one kilogram is definitely enough already. The larger ones can be worn on the ankles, while the smaller ones can be worn on the wrists.How to train with weights?
Training with weights may be of different nature. So let's first focus on exercises typically under martial arts. Many fighters use them during shadow combat. They put on weights working on dynamics and making their limbs tire faster. This causes them to develop the habit of returning their hands to their chin during the rest of the fight, when they are no longer so energetic. The extra weight during the blows and footwork is also meant to increase their speed when the weights are removed. It will work if and only if during training they focus precisely on improving this aspect. The truth is that if you want to improve speed, you should perform each exercise as fast as possible.Weights can help us by putting additional resistance. With them, we are forced to work hard to achieve the same speed as without them. As a result, after several such workouts, the maximum speed may increase. Another exercise that is very popular among fighters is jumping rope. Wearing weights intensifies arm work and forces us to put more energy into each bounce. It is an excellent way to improve endurance and jumping ability. Speaking of jumpiness, it should be mentioned that basketball and volleyball players use weights since a very long time. They train with their help to jump. For martial arts athletes, this type of training can improve the dynamics and power of the lower extremities. This will translate directly into impact strength. Therefore, it is worthwhile to properly incorporate into your training plan any jumps, leaps and jumps on the boxes.
Training with weights can also be of a purely cross-country nature. In this case, they can be used to increase the difficulty level when performing sprints. I do not recommend running longer distances with them. They will be much more effective in trailing intervals. For covering longer distances, the following will work much better weight vest. This is due to the distribution of the center of gravity. In order to work on overall fitness, it is better to load the body centrally. This is primarily safer, as the extra load on the ankles can reduce their stability in the long term due to increased levels of muscle fatigue. Resistance exercises with weights will have a modeling effect on the figure. Many athletes do not train for the sake of improving their appearance, but somewhere in the back of their minds they have this need. Thanks to the use of this type of equipment, they do not have to waste time doing exercises typical of silhouettes.
Training with weights will have a positive effect on their appearance. This means that they will be able to firm up their bodies and improve the appearance of specific body parts by doing only strength exercises that translate into their sports. These include, of course, push-ups, press-ups, pull-ups, rowing, squats or dead-lifts, among others. The truth is that global and multi-joint exercises are always a good complement to specialized training. Allow to increase the maximum strength of the muscles and provide prevention against injuries.
Effects of training with weights
The effects of working with this type of equipment will depend on the goal we set for ourselves. However, they can significantly affect the level of power generated. The more power we can generate, the more powerful a punch or kick will be during a fight. Support the improvement of parameters such as overall strength and speed. Thanks to the increased endurance, the athlete is able to maintain maximum performance for a longer period of time and his body tires more slowly. Speed, on the other hand, is one of the most important motor characteristics in individual sports. Dynamics and power generation also depend on it. Another parameter that weights can have a significant impact on is specialized strength. This means that strength can be increased during sport-specific movements and situations.Sample workout plan with weights at home
Start your training with a warm-up. Every sports person knows this, unfortunately they often consciously overlook it. I recommend doing some mobilization exercises and then moving on to training proper. They will not take more than 10 minutes, and will be an excellent prevention against the occurrence of possible injury.Training proper:
- Boxing run
- Jump squat
- Fall insurrection
- Forward lunges
- Push-ups with rebound
- Cobblers
- Mountain running
Exercises can be performed as a timed circuit or in series with a set number of repetitions. It depends on what specific training someone wants to do. It can be interval-based, circuit-based or even more strength-based.
