MMA fighters have a difficult task at hand, especially if they don't have a Team with a strength and conditioning coach to guide them through the all abilities need to be worked on in their MMA Workouts. And what I see missing the most is the Isometric Strength Training, which is so important for MMA fighters and grapplers .
Most of the time when we hear something related to certain degree to Isometric Strength is always talking about "Static Holds" and always exploring grip strength. Don't get me wrong, there is nothing about that. But, it's important to say that this method also can be and should be applied to other muscle groups.
What Isometric means? You might be asking me right now. You classify an activity as Isometric when you have TENSION in one particular muscle but WITHOUT the two phases known by us as concentric (when your muscle is shortening) and eccentric (when your muscle is lengthening). Let me give you an example, if you attempt to push a wall, you will not be able to move it but you would still feel a huge amount of tension through you body as a result, right? This is what we call isometry!
As a MMA fighter there is a possibility for the need of defending a takedown attempt. The first reaction is to get one "underhook" and pick your opponent up. He, on the other hand, will be "weighing down" on your body (specially against the fence). It can be for seconds or minutes, but for as long as they keep that "struggle" they are engaging in Isometric strength. Now...pay attention to what I'm gonna tell you.
If during this "struggle" for a better position, one side starts to be dominant (picking up or taking down) this shows pure strength coming from that fighter. Strength means you need to "fight" a resistance and win it, and it doesn't matter how long it takes to do it. As example, we have powerlifters. One attempt, no time frame for the lift...all they have to do is win the resistance! This is maximal strength (pure strength)
If you are capable of defending the takedown and quickly you pick your opponent up, then you are showing power (strength + speed). Now if you have to defend takedown attempts during the entire round, not taking into consideration how fast you capable of doing it (in theory, the more rounds, the more tired and slower you'll be) you will have to display strength-endurance. Keep in mind one thing, when there is no time frame (how fast) you are NOT talking about power. For power, you need the ability speed to be added. Without it, you have different types of strength.
As you can see, off the isometric strength I showed you more abilities that need to be worked on for your preparation. Those among of you with more experience in conditioning may have noticed that we are missing a very important ability here. What if, besides picking him up my opponent quickly, Im doing this throughout the fight? Which ability am I using? Everybody talks about last phase of training for us fighters...YEEESS! Power-endurance. If I don't bring the speed into the activity, this will be strength-endurance. But, If I capable of defending the takedowns quickly (speed) for many rounds I am displaying (or the other fighter) power-endurance.
Keep in mind the need for developing all abilities needed for your next fight. I wish you success in your MMA training and positive results. I see you around, and thanks for your time.
Most of the time when we hear something related to certain degree to Isometric Strength is always talking about "Static Holds" and always exploring grip strength. Don't get me wrong, there is nothing about that. But, it's important to say that this method also can be and should be applied to other muscle groups.
What Isometric means? You might be asking me right now. You classify an activity as Isometric when you have TENSION in one particular muscle but WITHOUT the two phases known by us as concentric (when your muscle is shortening) and eccentric (when your muscle is lengthening). Let me give you an example, if you attempt to push a wall, you will not be able to move it but you would still feel a huge amount of tension through you body as a result, right? This is what we call isometry!
As a MMA fighter there is a possibility for the need of defending a takedown attempt. The first reaction is to get one "underhook" and pick your opponent up. He, on the other hand, will be "weighing down" on your body (specially against the fence). It can be for seconds or minutes, but for as long as they keep that "struggle" they are engaging in Isometric strength. Now...pay attention to what I'm gonna tell you.
If during this "struggle" for a better position, one side starts to be dominant (picking up or taking down) this shows pure strength coming from that fighter. Strength means you need to "fight" a resistance and win it, and it doesn't matter how long it takes to do it. As example, we have powerlifters. One attempt, no time frame for the lift...all they have to do is win the resistance! This is maximal strength (pure strength)
If you are capable of defending the takedown and quickly you pick your opponent up, then you are showing power (strength + speed). Now if you have to defend takedown attempts during the entire round, not taking into consideration how fast you capable of doing it (in theory, the more rounds, the more tired and slower you'll be) you will have to display strength-endurance. Keep in mind one thing, when there is no time frame (how fast) you are NOT talking about power. For power, you need the ability speed to be added. Without it, you have different types of strength.
As you can see, off the isometric strength I showed you more abilities that need to be worked on for your preparation. Those among of you with more experience in conditioning may have noticed that we are missing a very important ability here. What if, besides picking him up my opponent quickly, Im doing this throughout the fight? Which ability am I using? Everybody talks about last phase of training for us fighters...YEEESS! Power-endurance. If I don't bring the speed into the activity, this will be strength-endurance. But, If I capable of defending the takedowns quickly (speed) for many rounds I am displaying (or the other fighter) power-endurance.
Keep in mind the need for developing all abilities needed for your next fight. I wish you success in your MMA training and positive results. I see you around, and thanks for your time.
About the Author:
Gilson Barbarian Oliveira is a renowned strength and conditioning coach with more than 15 years of experience in combat sports. He has coached fighters for MMA,K-1,World JiuJitsu. For more articles go toMMA conditioning. If you own a MMA gym go to SEO Services New York and be on first page on Google.
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