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The sport of Mixed Martial Arts with a lot of help from the UFC is now the fastest growing sport in the entire world. From Lincoln, Nebraska to Beijing this sport has taken on a life of its own and has proven to make a fan out of any type of person. Although some of the protesters of mixed martial arts are still arguing that it is a bloody
or dog fighting it has come a long way since UFC 1!
Along with the rules and regulations of the sport there has
been an explosion of scientific research done on peak performing athletes. In the beginning it was the martial artists training in the art of Brazilian Jiujitsu who were on top of the sport. However, fighters learned how to defend it and then it was the fighters that were disciplined in Muay Thai. However, fighters soon realized how to defend against this style also. So, now it is imperative each fighter is an expert in many martial arts styles like; Karate, Kickboxing, Muay Thai, BJJ, and others.
So now that it is required for a mixed martial artist to be an expert in numerous styles of martial arts how do they find all the time to train in all these different styles? Many MMA’ers have designated specific days to specific disciplines. For example,
Martial Arts Training Routine
Monday A.M.: Muay Thai Training – Monday P.M.: Cardio
Tuesday A.M.: BJJ and groundwork – Tuesday P.M.: Strength Training
Wednesday A.M.: Standup and Strategy – Wednesday P.M.: Cardio
Thursday A.M.: Muay Thai Training (Phase II) – Thursday P.M.: Strength Training
Friday A.M.: Brazilian Jiujitsu and groundwork (Phase II) – Friday P.M.: Cardio
So you can see that the time of a fighter is broken up into chunks and they must always be getting everything they can out of their training routine. One area that a fighter must work on and improve is their cardiovascular training. A MMA round is an extremely intense workout so they must be at their top physical shape. So, below there is an example of an MMA cardio training routine that is built around a circuit and focuses on the athletes strength, speed, and cardio level.
Cardio Training Routine
Cardio Phase – Squat jumps – continuous movement trying to jump higher each time. Length: 1 minute for beginners up to 3 minutes for advanced athletes
Compound Phase – Pull Up which targets the back (which is the largest upper body muscle). In MMA it is essential to have a strong back for numerous reasons.
Cardio Phase – Shuttle Run – Preferably outside if you are working in a small room. The ideal length is 20 to 30 meters. Length: 1 minute for beginners up to 3 minutes for advanced athletes
Compound Phase – Dumbbell Shoulder press – For MMA a general rule is Dumbbell is better than Bar, Bar is better than machine. So when you can use the dumbbells which also build more supporting muscles.
Cardio Phase – Sprint on spot- Bring your knees up high and tap them off your hands.
Compound Phase – Press up, keep your elbows in tight to your torso so to target the triceps better.
Cardio Phase – Jumping Jacks Length: 1 minute for beginners up to 3 minutes for advanced athletes Length: 1 minute for beginners up to 3 minutes for advanced athletes
Compound Phase – Bent over rows – This is used to target the mid to upper back and also increases grip strength.
Cardio Phase – Jump Steps – You can either stair step or a exercise bench. Quickly jump onto the bench and as quick as you can jump down onto the ground repeating this until this session is done.
Compound Phase – Squats – With dumbbells held by your side or resting on your shoulders with your hands holding onto them.
The critical piece of this routine is that you alternate between the pushing and pulling movements. This trains the muscles in a functional (real life) way in which you actually use them in a fight. As with all good workout routines there is a time when they need to be modified and changed so they don’t become monotonous and boring. But, this routine will get you started and well on your way to being an MMA machine!
From Man to MMA Machine! – MMA Training Routine
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Get a Good Body and Good Health With Oolong Tea
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the ever-increasing amount of heavy teens who happen to be clinically determined to have diabetes.
A Diabetic Meal Plan
Meal Plan, A Diabetic Meal Plan
polyunsaturated fatty acids namely Docosahexaenoic acid (DHA), Eicosapentaenoic acid (EPA) and Alpha-Linolenic acid (ALA). The most important amongst these are EPA & DHA fats since they can be instantly absorbed by our body while ALA fats need to be converted into EPA & DHA.
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Select The Best Omega 3 Fish Oil Supplement – Nutritional Benefits of Omega 3 Fish Oil Supplements
Fish Oil Supplement, Omega 3 Fish, Omega 3 Fish Oil Supplement
about your memory. Memory is, of course, a function of your brain. Therefore it stands to reason a healthy, nourished brain will lead to better memory capacity. In terms of food, it’s really the combination of foods you eat which will ultimately make a positive difference in your memory. So with that said, let’s discuss the three main meals of your day.
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Foods to Improve Memory – Tips For Breakfast, Lunch, and Dinner
found that people who eat breakfast are often slimmer than those who don’t? One of the main reasons is this: When you sleep, you’re obviously not eating for about 8 hours (unless you have some serious sleepwalking cravings). Your body is in a fasted state, so everything slows down. But, the sooner you eat upon waking, the sooner your metabolism is kicked back into gear for the day.
Prep time: 4 minutes 2 slices whole-wheat bread 1/2 c Kashi Go Lean Crunch! cereal 1 c fat-free milk 1 c frozen blueberries 1 1-oz slice Cheddar cheese Pop the bread into the toaster. Dump the cereal, milk, and berries into a blender and liquefy. Stick a slice of Cheddar between the warm slices of toast and nuke the sandwich in a microwave for 15 seconds. It tastes grilled — but isn’t. Benefits: “The cheese and milk in this meal are essential for building and maintaining new muscle,” says Christine Rosenbloom, Ph.D., R.D., a professor of nutrition at Georgia State University. “The whole grains in the bread and cereal will help lower cholesterol, and the minerals in the milk and cheese will help keep blood-pressure levels down.” Per meal: 509 calories, 26 grams (g) protein, 75 g carbohydrates, 14 g total fat, 12 g fiber
Prep time: 1 minute 1 medium apple 1/2 pint fat-free milk 1 bran Vita muffin 1 pack Skippy Squeeze Stix peanut butter Slice the apple, grab the milk, muffin, and peanut butter, and go. Squeeze the peanut butter out of its pack onto your apple slices as you eat. Benefits: Vita muffins (vitalicious.com) contain 100 percent of your recommended intake of several important nutrients, including vitamins A, B6, B12, C, D, and E. Foods high in monounsaturated fats — like peanut butter — may boost testosterone levels. This meal should help you burn energy more efficiently and lift more weight at the gym. Per meal: 506 calories, 20 g protein, 87 g carbohydrates, 12 g total fat, 15 g fiber
Prep time: 2 minutes 1 egg 3/4 c frozen spinach, thawed 1 slice Canadian bacon, diced 2 slices whole-wheat bread 1 Tbsp almond butter 1 c Welch’s grape juice Stir together the egg, spinach, and Canadian bacon and pour onto a plate coated with nonstick spray. Microwave for 1 minute or until the egg is fully cooked. Toast the bread and eat it with the almond butter. Chase everything with grape juice. Benefits: Monounsaturated fat in the almond spread will help prevent spikes and drops in blood sugar, which can leave you feeling tired or crabby. Grape juice gives you an antioxidant, called resveratrol, that not only helps lower LDL (bad) cholesterol levels but also helps improve bloodflow to the heart. Per meal: 540 calories, 25 g protein, 73 g carbohydrates, 19 g total fat, 8 g fiber
Prep time: 2 minutes 2 Tbsp peanut butter 2 Eggo Special K waffles 1 medium banana 1/2 pint fat-free chocolate milk Spread a tablespoon of peanut butter over each (briefly microwaved) waffle. Divide the banana between them and roll each to make wraps. Wash down with chocolate milk. Benefits: Eggo’s Special K waffles supply complex carbohydrates, which break down slowly in the body and stimulate the production of serotonin, a calming brain chemical. The banana is packed with potassium — a heart protector. Per meal: 570 calories, 23 g protein, 90 g carbohydrates, 16 g total fat, 7 g fiber
Prep time: 4 minutes 2 eggs 1 c Santa Fe frozen mixed vegetables (black beans, peppers, and corn) 1 flour tortilla 1/2 c low-fat shredded Cheddar cheese 1/4 c salsa Mix the eggs and vegetables and spread the mixture on a plate coated with nonstick spray. Cook in the microwave for 1 minute, stir with a fork, and microwave again until the eggs are cooked and the vegetables warm. Pile onto a flour tortilla, top with shredded Cheddar cheese and salsa, fold, and eat. Benefits: “Without protein, guys can lose muscle mass quickly,” says William J. Evans, Ph.D., a professor of geriatrics, physiology, and nutrition at the University of Arkansas. This meal is packed with it. Per meal: 530 calories, 36 g protein, 53 g carbohydrates, 18 g total fat, 6 g fiber
Prep time: 4 minutes 1 c R.W. Knudsen black-cherry juice 1 c frozen strawberries 1 c frozen unsweetened cherries 2 Tbsp protein powder 2/3 c oatmeal 1 Tbsp peanut butter 1/2 c fat-free milk Blend the cherry juice, frozen fruit, and protein powder until smooth. Microwave the oatmeal according to the directions on the package. Stir in the peanut butter and milk. Benefits: Men who ate at least one serving of whole-grain cereal (like oatmeal) a day had the lowest risk of dying of any cause, including heart disease, according to a 5-year study of 86,000 doctors. Cherries and strawberries are natural sources of salicylates — the active ingredient in aspirin — making them ideal for relieving stress-induced morning headaches. Per meal: 600 calories, 27 g protein, 100 g carbohydrates, 11 g total fat, 10 g fiber
Prep time: 1 minute 2 Tbsp almond butter 2 Eggo Special K waffles 1 Tbsp raisins 1 Stonyfield Farm smoothie Spread the almond butter on the waffles. Sprinkle the raisins over one waffle and top with the other. Wash down with the smoothie. Benefits: Whole-grain waffles help lower cholesterol and blood pressure, and improve your body’s processing of insulin and glucose, a benefit that can reduce your risk of becoming diabetic. Per meal: 600 calories, 21 g protein, 86 g carbohydrates, 22 g total fat, 7 g fiber
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7 Easy Breakfast Recipes – Healthy Breakfast in Less Than 5 Minutes