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Muay Thai, Freestyle Wrestling and Brazilian Ju Jitsu are just some of the disciplines that need to be addressed and practised, whilst speed, power, stamina, flexibility and strength are necessary physical proficiencies that form the foundation of every successful fighter. In order to convert strength into more sport specific power, exercises such as Olympic lifts and plyometrics should be performed. The novice fighter may spend 8 weeks in this phase, whilst others may spend as little as 2 to 3 weeks. – Some components of performance can not be adequately developed before certain prerequisites are met.
The exercises in the phase will be general in nature, focusing on the often neglected qualities such as joint stability, strengthening connective tissues, correcting structural imbalances, and preparing for the more intense and specific training to follow. %PDF-1.5
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Before undertaking these exercises, it is important that the fighter has a strong core, a high level of proprioception and flexibility. Always consult a doctor before undertaking a new exercise routine. It’s listed as Monday straight through Friday, but honestly I don’t care how you do this. As with every phase leave at least 1 day in between routines. Light cardio, preferably none-impact such as cycling, and stretching is the only exercise that I would recommend here. Stick to this plan and in six weeks, if you put the work in, you’ll see a positive change in the way you move, feel and look. develop physical and mental. Military Press . Change ). For a general – MMA Strength and Conditioning Program pdf – please click the link below to download: For a Power & strength – MMA Strength and Conditioning Program pdf – please click the link below to download: Whenever possible, it’s important to train with MMA specific movements. You’re welcome. Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. Bridge up by lifting your buttocks off the floor as high as possible. endstream
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Near maximum strength and fitness levels can be maintained if: 1.
Each exercise performed in this phase should be preceded with a warm up set of the same exercise; using a light weight for 15 + repetitions. Change ), You are commenting using your Facebook account.
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