When we train combat sports, should we also train in the gym ?

2018-02-28

When training combat sports, should you work out at the gym ?

In the past, no fighters went into the gym and did strength training. It seemed that a warrior's training is something completely different from training in the gym, and it is a completely unnecessary connection. Today, watching the biggest UFC stars or combat sports fighters, practically everyone does strength training and with heavy weights. What are the benefits fitness training?

Strength training strengthens joints

If you want your joints not to twist and break like matchsticks then start strength training.
What is joint stability?
It is the ability of a muscle to control the position of a joint. The stronger the muscle, the greater your joints will have the ability to resist the leverage your opponent will put on you. Also you will catch fewer injuries during training and competitions. Strong muscles are the concrete surrounding your joints. The more there is and the tougher it is, the harder it is to knock down a bunker made of solid material.

You develop dynamics, endurance, power

Each of the aforementioned abilities takes its cue from muscle strength. Let's say you're fighting in the cage with a guy whose deadlift record is 180 kg, and your record is a measly 120 kg. Both of you weigh 80 kg and it comes to a fight typically wrestling on the first floor. Now a quick question. Which of you will get tired faster? The answer is simple, the one who has a deadlift record of 120 kg, because in percentage terms he pushes himself with less weight close to his strength record. The stronger the muscle, the greater the ability to generate fast muscle contraction, that is, power and dynamics.

He doesn't train like a bodybuilder

Forget about the fact that strength training will make you rushed and slow. A combat sports competitor does not care about a lot of muscle mass and therefore they should not train like bodybuilders. This is one of the biggest mistakes fighters make. It is necessary to understand the fact that the nice appearance that combat sports athletes bring to the ring is a side effect. No one cares if you have a radiator on your belly (well, unless the opposite sex ) only that you tear off your opponent's head during a clash. As much as copying a bodybuilder's diet as your training is complete idiocy if you are training for endurance sports.

So how to train?

Training at the gym is to be relatively short and with heavy weights. This is important because there we do not arrange a workout of the biceps chest type, but rather divide the plan into push and pull movements. This is directed by the fact that the body is supposed to act as an efficient single machine without the isolation of a single muscle, as is the case with bodybuilding training. Our goal is to stimulate the nervous system rather than the muscles themselves in themselves, because it is the nervous system that is responsible for strength. Surely you have heard the situation that a guy weighing 120kg lifted less than a guy weighing 80kg. Why ? Well, because despite the lighter weight, the nervous system was able to better engage the muscles to work and perform a more efficient contraction. Being strong has nothing to do with being big. Forget about training on machines. When you enter the cage you are fighting a robot or a living being?? Well. Therefore, you should focus on exercises using load vests, Kettli, barbells, hammers, tires, etc. Crossfit box is a place that fully suffices Not a trendy fitness club with a ring of machines to pump a single muscle.

So what exercises should be included in a fighter's training ?

All multi-joint exercises. Dead pull, pull-up, squats, soldier press, flat bench press, sentences, rowing are the golden exercises you should pay attention to first. Don't look that the exercise is for a particular muscle part just look at whether it involves a pulling or pushing motion. Time is money, and you as a fighter don't have time to do only biceps. You have to force your body to engage as many motor units as possible in the shortest possible time. In my opinion, strength training for combat sports should not last longer than 45min to an hour max.

Author of the article: