A deadly Mixed Martial Arts skill-set will be useless unless it is completely combined with top notch cardiac conditioning. Using med ball workouts in your MMA- Muay Thai training can significantly increase your training and late-round preparedness.
Med Ball routines may not seem like the traditional pick to use in your Mixed Martial Arts training, but honestly, -weighted throw workouts are highly effective at adding explosive strength, incredible power, highly developed cardiovascular conditioning and mental toughness.
These skill drills are easy to coach in large groups, easy to properly perform and are fantastic methods for both beginning and highly experienced cage fighters alike. They fuse stability, agility, quickness, force, synchronization and neurological response into the practitioner's cardio conditioning program.
Med Ball routines can be used as an Mixed Martial Arts warm-up as well as finishing drills to increase end of fight stamina and cardiovascular performance in MMA fighting.
Used as a warm-up, the brawler will grab an appropriately weighted med-ball (usually in the 10# to 20# weight range) and begin by holding the med-ball close to the body and engage in slow and purposeful body squats. As the MMA practitioner progresses, they will extend their arms directly out in front of their body as if they were presenting the med ball to a partner in front of them. Sets of 20 to 30 repetitions are more than adequate for a thorough warm-up. After a short rest, the athlete will then engage in a full squat while holding the med ball to their chest. At the bottom of the full-squat, the athlete will then jump upwards and forwards -landing in the full squat position before exploding upwards again. The first jump-squat should be executed at 60% strength. As the fighter continues to jump squat, the athlete will amplify the intensity -springing higher and farther with each leaping squat. After another short rest period, the fighter will then stand facing a wall or training partner and perform chest passes, upping the intensity with each chest pass. If facing a wall, the med ball will slam against the wall and the fighter will attempt the nab the med ball before it plummets to the floor. If facing a training partner, the sportsmen will continue to distance themselves from one another until they are not able to complete chest passes to one another.
This is just one simple example of a complete body warm-up using med balls.
As a post fight conditioning routine, the athletes can add to the exercises and link them together in a timed circuit. Additional med-ball exercises that work well for the MMA athlete include various overhead mead-ball throws for distance, med-ball floor slams, med-ball wall slams and various throw and retrieve skill drills.
Here is an example of timed Med-Ball circuit that can be used at the end of a training session to improve MMA fight conditioning and performance.
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