| Being a successful MMA practitioner requires the | | | | higher and farther with each jump-squat. After |
| ability to strike, kick, wrestle while controlling your | | | | another short rest period, the athlete will then |
| opponent whether standing up or on the ground. | | | | stand facing a wall or training partner and perform |
| Learning these skills can take years of practice. | | | | chest passes, stepping up the intensity with each |
| But even a well rounded MMA skill-set is absolutely | | | | chest pass. If facing a wall, the med ball will slam |
| worthless unless it's matched with a first-rate | | | | against the wall and the fighter will attempt the |
| cardio conditioning routine. Including medicine ball | | | | grab the med ball before it falls to the ground. If |
| routines in your MMA training can significantly | | | | facing a training partner, the sportsmen will |
| improve your MMA preparedness and enable you | | | | continue to move away from one another until |
| to out last your opponent -giving you the | | | | they can no longer complete sharp chest passes |
| competitive edge.. | | | | to one another. |
| Med Ball drills may not seem like the standard | | | | This is just one simple example of a complete |
| choice to use in your Mixed Martial Arts training, | | | | body warm-up using med balls. After the fighter |
| but the reality is, -medicine ball workouts are | | | | works on sparring and grappling, the athletes can |
| devastatingly effective at developing dynamic | | | | finish their training session with med-ball circuits to |
| strength, dynamic power, highly developed | | | | add an extra element of intensity to their MMA |
| cardiovascular conditioning, balance, coordination | | | | training, |
| and fight-ending stamina. | | | | Here is an example of timed med-ball circuit that |
| MMA med-ball exercises are not difficult to learn | | | | can be used at the end of a training session to |
| and implement. They are suitable for both budding | | | | improve MMA fight conditioning and performance. |
| young MMA practitioners, experienced fighters and | | | | Med-Ball Burpees: - 30 seconds |
| accomplished Muay Thai and MMA athletes. While | | | | Rest - 10 seconds |
| simple, med-ball drills integrate balance, build agility, | | | | Med-Ball Backward Overhead Throw and Retrieve: |
| instill quickness, force, control and timing into the | | | | - 30 seconds |
| fighter's training program. Med Ball routines can be | | | | Rest - 10 seconds |
| used as a warm-up as well as a finishing drill to | | | | Med-Ball Burpees: - 30 seconds |
| increase end of fight stamina and cardiovascular | | | | Rest - 10 seconds |
| performance in MMA fighting. | | | | Med-Ball Jump Squats: - 30 seconds |
| Used as a warm-up, the MMA practitioner will grab | | | | Rest - 10 seconds |
| an appropriately weighted med-ball (usually in the | | | | Med-Ball Forward Overhead Throw and Retrieve: - |
| 10# to 20# weight range) and perform three | | | | 30 seconds |
| sets of 20-30 rep body squats. | | | | Rest - 10 seconds |
| As the MMA practitioner warms up, they will then | | | | Med-Ball Burpees: - 30 seconds |
| execute a full squat while holding the med ball | | | | Rest - 10 seconds |
| close to their torso. At the bottom of the squat, | | | | Med-Ball Wall Slams: - 30 seconds |
| the fighter will then leap upwards and forwards | | | | That's four and a half minutes of dynamic, |
| -landing in the full squat position before jumping | | | | lung-burning, fat-scorching, endurance building, |
| upwards again. | | | | muscle-hardening, combat-ready conditioning. To |
| The first jump-squat should be executed at 60% | | | | increase the effectiveness of this routine, shorten |
| intensity. As the fighter continues to jump squat, | | | | the rest periods and repeat the circuit....if you can. |
| the athlete will increase the intensity -jumping | | | | |