Last updated 10:26, Thursday, 07 August 2008

Fitness with David Little

FOR some time now I have been gaining admiration for the way that Mixed Martial Arts (or MMA) competitors train.

I’m no expert when it comes to Mixed Martial Arts but to watch the agonising training these guys go through is testament to a growing sport here and in America.

Three items to place on the fitness wishlist are Crossfit, MMA strength and conditioning programmes and Ross Enamait training. If you can build your training around these three, you will have the ultimate fitness standard.

All three incorporate many different techniques and, yes, the old favourites like interval, tabata and high intensity interval training are in there. Let’s concentrate our sights around MMA, though.

Youtube is an important tool to pick up the latest in training techniques and it applies heavily to MMA (I’m talking specifically about UFC fighters, people like Tito Ortiz, Ken Shamrock, and Randy Couture. Most of the UFC fighters’ regime are placed on youtube).

One common theme stands out: high intensity. The fighters’ training programmes are based around the fight they are preparing for, so the training generally forms a pattern which is good because it ensures strict form and hard work.

Two videos show what intensity is all about. One is called fighters’ workout and the other is ‘Sean Sherk Caveman Training’. Both are featured on UFC all access. The sheer toughness of this regime places it very highly in my book. For fat burn, muscle tone, increased metabolism and a VO2 Max to be proud of, these two workouts certainly have to be admired.

The first is an ex-WWE star now turned UFC fighter. Brock Lesnar is an amazing 265lbs, well over 18 stone, and undoubtedly he has to be the man of the future. He got beat in his first fight against Frank Mir but is now training hard to overcome that loss. The video is centred on both strength and conditioning, with each round using muscles in different ways. Athletic Performance Inc or API are the designers of this workout. Here it is:

n OVERVIEW

One per week

Five x 5 minute rounds

Five stations per round

One-minute breaks

Twenty-five minutes in total.

n ROUND 1 – PUSHING ROUND

n Spiderman Push Ups – Press up with feet on a step up board, as you press up bring your knee to your chest.

n Plyometric Push Ups – Press Up and Clap.

n Mounted Punches – Using a cable machine grab two handles and punch down towards the floor, kneel to do it.

n Tyre Push – Using a tractor tyre push it along the floor.

n Hand Switch – Place a medicine ball on the floor and move your hands alternately onto the ball.

n ROUND 2 – PULLING ROUND

n Recline Pull Ups – Use a smith machine and place your body underneath the bar so you can grab the bar and ensure your arms are extended. Now pull yourself up to the bar.

n Bodyweight Pull Ups – Use a rope and ensure your legs are raised from the floor and pull yourself up.

n Pulling/Pushing Tyre – Tie a rope around a tractor tyre and pull the tyre to you then push it away again.

n Jumping Pull Ups – Jump up and grab the pull up bar and perform a pull up.

n Heavybag Twirl – Grab a heavybag and throw it in the air and catch it.

n ROUND 3 – ENDURANCE

n Airdyne Bike – Use the versaclimber.

n UBE Machine – This acts as hitting a speed ball.

n Incline Treadmill

n Windsprint Bike – Use the rowing machine.

n Airdyne Bike – Use the versaclimber.

n ROUND 4

n Jammer Machine – Use the bench press.

n One Arm Sledge Hammer

n Bear Crawls

n Medicine Ball Sprawls

n Transition – Move around a punchbag from side to side, top to bottom and so on.

n ROUND 5

n Same as Round 3

n Heavier Resistance

n No Rest Periods.

Five rounds is tough so it’s important to start out right: never go fast because you will burn up. The UFC fighter needs this capacity to then have the discipline to go the full distance in a fight. It might seem extreme but if you serious about training then this is the route you will need to take.

If you can’t do most of these exercises then think of alternatives. You could always throw in deadlifts. Round 3 is very important because this is the cardio round and because round 1 and 2 placed a lot of emphasis on strength you will find lack of energy throughout this round. Just take your time and consider round 4 and 5 as your final push. Rounds 1 and 2 are considered strength building rather than muscle building. This is one thing MMA aspires to, it will not develop the conventional muscle but the ability to have greater strength over time. I’ve mentioned this before but if you have a garage then use it: turn it into the three wish list I mentioned above, it’s all you will need. Gyms certainly have their place and will play an important part in this circuit. If you have a garage gym then try and get a tyre, it will create good core strength and will generate that pulling and pushing movements.