Mixed Martial Arts

Base Training

  • Periodized conditioning program
    • Strength, Power, Speed, Agility, and Endurance
  • Strength Training
    • Teens (with >2 years of training) and adults
      • Olympic-style weight training after general condition phase

Additional Exercises

Dynamic Mobility/Warm-ups

  • High Knee Holds
  • High Knees Jogging
  • Quad stretch
  • Standing Arm Swings
  • Butt kicks
  • Tin Soldiers
  • Lateral Leg Swings
  • Lateral Lunge
  • Bear Crawls
  • Crab Walks
  • Backpedal and Sprint 10m
  • Karaoke
  • Lateral Shuffle around arena

Movement Patterns for Plyometrics

Chu (2013) did not recommend plyometric exercises with Shoulder Extension and Overhead Push / Shoulder Flexion movement pattern. Shoulder Extension power may not be needed since strikes downward with the point of the elbow are illegal. The only other movement pattern that would come close would be an exaggerated hammer punch on top position but this is very rarely performed. However, plyometrics utilizing an Overhead Push / Shoulder extension pattern would enhance shoulder power that could transfer to shovel, upper cut, overhand, and superman punches.

Exercise Reference

  • Chu 2013
    • Single Leg Squat
    • Olympic Hop
    • Skater Hop
    • Split Squat Jump
    • 90 Second Box Drill
    • Hurdle Hop
    • Box to Box Jump
    • Plyo Push-up
    • Bear Crawl
    • Crab Walk
    • Lunge
    • Suicide Sprints
    • Tempo Runs
    • 5-10 Second Sprints
    • Jumping Rope
    • Skipping
    • Squat Jumps
    • Tuck Jumps
    • Box Jumps
    • Explosive Step-ups
    • Lateral Jumps
    • Medicine Ball Throws
    • Bounding
    • Broad Jumps
    • Depth Jumps
    • Rotational Med Ball Toss

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