MMA: training, rules and description of exercises. Strength training for MMA fighters

Martial arts in Russia are firmly established in the top ten most popular amateur sports among both men and women. With the right training program, martial arts will help you acquire not only correct technique strokes, but also to improve physical form and lose weight.

In today's training with Anastasia, we will work in several directions at once. Firstly, we will work on the coordination of movements in the coordination ladder, secondly, in the stroops simulator we will work on the explosive power of impact and hand speed, and thirdly, we will work on the development of impact and defensive techniques. We will also move on to the bag for punching and kicking, and finally we will work on strengthening the stabilizing muscles with the ropes.

Work on movement coordination

Exercise 1

Starting position: put your left foot on the stairs, with your right hand we beat a direct blow. The knees are slightly bent, the feet are on toes, the chin is pressed as much as possible to the chest and to the shoulder of the beating hand. The fist of the left hand is pressed to the cheekbone, the elbow tightly covers the body.

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Technique of movement: we change the position of the legs with a jump. We strike a direct blow with the left hand. right hand we return to the protection to the chin, the elbow is firmly pressed to the body.

We make further movement with the left foot to the next square on the coordination ladder. We repeat this movement pattern until the ladder ends. At the end of the coordination ladder, with an easy run, we return to its beginning. We continue the exercise and move to the right side.

Exercise 2

Starting position: feet shoulder-width apart, the right foot is on the stairs, the right hand beats a side kick. The knees are slightly bent, the feet are on toes, the chin is pressed as much as possible to the chest and to the shoulder of the beating hand, the elbow is on the same level with the fist.

Movement technique: jump to the right side, move forward to the next square, changing the foot in the stairs, and beat the side kick with the left hand. Elbow at fist level.

Then we continue to move in jumps from side to side. We repeat this movement pattern until the ladder ends. At the end of the coordination ladder, with an easy run, we return to its beginning.

Work on explosive punching power and hand speed

Starting position: put on the stroops simulator.

We get into a fighting stance. We put our feet shoulder-width apart (one foot in front, the other behind. If you are right-handed, then the left foot is in front, and vice versa), put the foot of the front foot with the toe forward, and the back foot to the side (left-handed to the left, right-handed to the right), the columns are slightly bent . The fist of the front hand is raised at the level of the chin, the elbow is pressed to the body. The far hand is tightly pressed to the body, the fist is at the chin.

Technique of movement: Throw straight punches with maximum explosion and speed, throwing out arms with maximum amplitude, including shoulders in the blow.

Work on striking and defensive technique

Starting position: we become in a combat stance in front of the coach. We put our feet shoulder-width apart (one foot in front, the other behind), put the foot of the front foot with the toe forward, and the back to the side, the columns are slightly bent. The fist of the front hand is raised at the level of the chin, the elbow is pressed to the body. The far hand is tightly pressed to the body, the fist is at the chin.

Movement technique: we inflict a direct blow with the left hand to the paw, then we dodge from the trainer’s blow and return to the fighting stance. A direct blow beats with maximum amplitude. The arm is fully extended, the shoulder overlaps the chin.

Slope - a defensive action against a direct blow to the head, performed on the outside from the striking hand. When performing a slip, you need to slightly transfer the weight to the front standing leg and sit down at the knees to leave the line of attack, wind the shoulder and body a little on the opposite leg.

Practicing punches and kicks on the bag

Starting position: we become in a combat stance in front of the boxing bag.

Technique of movement: we inflict a direct blow with the hand, then, returning the hand to the defense, we strike with the knee of the opposite leg. With a knee strike, the body is tilted back a little for balance. We strike with the tip of the knee. We return to the starting position.

The level of popularity of mixed fights today literally rolls over. This fact is not surprising, because in what other sport can you find such an organic combination of wrestling and striking techniques, strength and endurance, speed and reaction? And therefore, MMA training has become a desirable pastime for many, the specifics and features of which we will consider in as much detail as possible in this article.

General principles of MMA training

First of all, it is worth noting that MMA training for fighters of this direction should, in fact, consist in maximum orientation precisely on those specific loads that the athlete will experience directly during his fight. Therefore, special attention should be paid not only to long and tiring runs, which, apart from general endurance, essentially do not give anything, but also to special exercises and trainings, the main vector of which will be to improve the skills of a fighter in given areas.

That is, to put it simply, the preparation should be similar in structure to the fight itself. . Experienced coaches take this fact into account, considering in detail every aspect of training. Therefore, the training of MMA fighters is the most complicated process, which obliges both the athlete and his mentor to be extremely attentive, to analyze all their actions.

Functional component

At its core, MMA implies an increase in the speed and strength indicators of a fighter, an improvement in endurance, and an improvement in the technical skills of strikes and wrestling. In this regard, realizing that the fight takes place in different styles, the exercises will be aimed at ensuring that the fighter can easily pull, push his opponent, bend, squat, jump, be him and so on for a given period of time. Do not forget that quite often the enemy should be kept in a static position. In general, now it is worth determining the means and methods of training.

Working with your own weight

It's no secret that absolutely any MMA training necessarily involves the body. Here you should not "reinvent the wheel" again, and at the same time, you should adhere to the concept of the duel voiced above. To this end, we pay special attention to push-ups, squats, lunges, pull-ups, and working out the “bear walk”. Perfect option- combining all these components into a single system and performing them both with and without pauses. Such trainings are ideal if you plan to train an MMA fighter at home. The main advantages of such loads are that they do not require special sports equipment, and there is no link to the venue and time of classes.

Classics of the genre

The functional level of a fighter will certainly return to normal if he performs exercises called "sled pull". The following exercises are carried out with this equipment:

Progressive sleigh pull;

Pulling a weighted sled facing forward;

Moving the sled while running backwards.

If you combine these exercises and perform them in series of thirty seconds, then you can develop endurance very well. is built up by using short approaches of a few seconds and breaks between them of one and a half minutes. It is necessary to complete about 4-10 approaches for each exercise.

Medball to help you

When training at home, it is quite possible to use equipment such as a medicine ball. MMA training, held at home, involves the use of this equipment weighing from 6 to 10 kg. The main exercises with it are:

Throw from the chest;

Throws from behind the head;

Throw to the side with twisting of the body;

Throw with one hand;

It is desirable to create a complex of various throws, which will be performed for two to three minutes in a fairly intensive mode. It goes without saying that recovery breaks should also be provided.

Barbell - a faithful assistant

Strength training of an MMA fighter provides for another integral component - work with weights, including with a barbell. Naturally, it is not at all necessary for a mixed fight fighter to have a large muscle mass, but nevertheless, the strength and strength of muscles is increased through the use of "iron". One of the most common variants of the complex is to perform the following movements:

Deadlift;

Bench press from the chest;

Taking on the chest;

Tilt pull;

Each exercise is done 5-6 times with a break of 1 minute. After some time of regular training, weight can be added slowly, but, as practice shows, 50 kg is enough even for a very trained athlete in the heavy weight category, so you should be extremely careful and careful so as not to get injured.

Sprint

Acceleration is perhaps one of the most important components of success in battle, because if a fighter is slow, then there can be no question of any victory. Therefore, for the development of a powerful jerk in the initial phase of the impact, both with the foot and with the hand, sprint is used.

The training of MMA fighters always involves running with a short distance. Moreover, you can run on a flat, straight section of the road, downhill, up the stairs. They performed well in harness. Before performing such an exercise, it is important to stretch your body well in order to protect yourself from injury as much as possible and to ensure a gradual improvement in the result.

Work on percussion technique

A well-placed strike is the key to a successful end to the fight. But in order for it to be correctly executed, it is necessary to regularly develop single variants and combinations.

MMA shock training includes work on the "paws", on the bag, practicing strikes with. At the same time, it is desirable to pay attention not only to attack, but to defense and counterattack.

At home, the most suitable option for practicing strikes will be the so-called "shadow boxing". This type of training involves air strikes, the main task of which is to master the technical elements of attack and defense without involving a real partner for help. Working in this way, the fighter thinks various options technical actions that he will carry out in a real duel. All movements should strive to be performed with maximum speed and explosion, which increases the real speed of strikes in battle, as well as the maneuverability of the athlete himself. At the same time, when conducting rounds of such a fight with a virtual opponent, you can use weights - small dumbbells or other weights. Their use allows you to achieve the desired effect somewhat faster.

However, quite often it is important to strike in the air in slow pace. Due to this, you can quickly identify existing flaws in technology, determine the degree of your stability, understand the causes of imbalance, and master new techniques. In addition, "shadow boxing" allows you to choose a strategy for the upcoming fight, if the athlete plans to compete in an amateur or professional tournament.

It is also important to pay attention correct breathing, since the final result of the fight, his health and well-being depend on how easily and naturally the fighter breathes.

If you thought that in gym only those who like to measure muscle volumes go, they were deeply mistaken. Professional fighters in mixed martial arts also do not shy away from working with weight. But their training is significantly different from the programs of bodybuilders and weightlifters.

Every fighter needs explosive power - just being physically strong is not enough to hit well. Therefore, the main emphasis in strength training is on exercises that help increase the explosive strength of the muscles. This is how great fighters become the owners of crushing blows that instantly turn off the mind of the enemy.

Professional opinion

Jeff Monson, the legendary fighter of mixed martial arts (Mixed Martial Arts - MMA), although he is not a leader in his weight category in terms of official rating MMA is more of an educational activity than actually fighting for championship titles, yet it continues to be a real mine of advice for fighters of all levels.

Jeff, in preparation for the fight, uses his own program, which includes only functional exercises. Simply put, training is about getting a fighter stronger and faster, not stupidly bulking up. muscle mass. The essence of the program is a small number of repetitions of each exercise - there should be no more than five. Weight increases gradually.

Exercise from Monson: hold the dumbbell down at arm's length, back straight. Then, with an explosive movement of the hips, raise the projectile above your head. You need to do 3 sets of 5 times. Mostly the legs and a little back work.

This exercise is great for warming up before your main workout. Next comes the incline bench press, weighted pull-ups, and one-arm deadlift. Jeff repeats this combination of exercises 3 times, doing no more than 5 repetitions in one approach.

From private to general

You can look at the training programs of various fighters for a long time, but it will be more useful to understand for yourself some basic principles of strength training.

During the fight, you will have to constantly move: jump, wriggle in grips, push, pull, squat, etc. Accordingly, you need to choose those exercises that are similar to the movements in a duel. This is especially true when working with your own weight. Ideal for push-ups, squats, burpees, pull-ups, lunges, etc. All these exercises can (and should) be combined into a circuit training and performed without pauses or with a short break, depending on your functional readiness.

It is extremely useful to use a medicine ball in your workouts. You can make a complex for 2-3 minutes from several throws. Then spend several rounds, taking a break between them to recover.

You can also try doing barbell complex(20 kg Olympic bar):

Deadlift
Take on the chest
Standing Chest Press
Front squat
jerk
Bent over pull

All exercises are performed in 5-6 rounds with a minute break. Gradually, you can add weight, but 45-50 kg is enough for even the most trained heavyweight fighter, so do not overdo it.

The key point, as you have already noticed, is cyclicality. Circuit training- this is the choice of an athlete involved in martial arts.
Understandably, MMA fighters cannot afford to spend a lot of time on strength training. The lion's share of training goes to the development of shock and wrestling techniques. Before serious fights, athletes practically do not get out of the hall at all, trying to add something new to the existing arsenal or further improve their favorite strikes and throws.

Since we are talking about preparing for battles, let's see how the masters do it today the highest level, fighters from the top 10 MMA rankings in different weight categories.

Teamwork is more fun together

How about watching fights every week, albeit training, between two top fighters? This was unimaginable until UFC heavyweight champion Cain Velasquez and Daniel Cormier, who also confidently occupies a place in the top ten light heavyweight fighters, met in the same room.

The situation is unique, but professional growth You can't imagine anything better than an athlete. To meet the strongest fighter on the planet in sparring weekly and stay alive - no Octagon is scary after this. Enter William Hill - World of Trading and place your bet on any of the mixed martial arts fighters.

Why does an MMA fighter need aikido?

An interesting trend is the desire of top fighters to invite masters of traditional martial arts - karate, aikido, capoeira and wushu as trainers. For example, the above-mentioned Daniel Cormier, before the fight with the already great (4 title defenses) and terrible John Jones, called Steven Seagal himself, the famous aikido master, whose professional level highly appreciated by major experts from the world of martial arts.

True, Segal's advice did not help Cormier in the fight with the champion - the defeat turned out to be quite painful. But this does not mean that it makes no sense to invite masters of traditional martial arts. In the long run, they can teach a fighter to better control their body, which will eventually lead to serious progress.

So the explosive power of your muscles should be far from last if you want to succeed in mixed martial arts.

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Physical exercise for adepts of the Martial Arts is a vital necessity. Do you always manage to block? Not? Painfully? And there are styles where blocks are practically not used - blows are taken on the body at the same time as a counterattack ... But this requires a good muscle corset (with a head, of course, it will be more difficult :)). I'm not talking about energy (energy armor) - many are very far from this ... Although, in the Meditation Five Elements section, we made an attempt to prepare the body energetically. But with muscles it can be simpler and more visual ...

And to begin with, we will analyze how and why muscles grow. They grow under load, or rather after it, due to the overgrowth of microcracks. The process looks like this: you give a load on the muscle (for example, on the biceps - lifting a dumbbell) 4 sets of 8-12 times with weight increasing with each approach. During execution, the biceps under the influence of the load receives microtrauma - breaks. Hence the pain in the muscle after training (bodybuilders have a proverb - no pain - no growth). The muscle then begins to heal these gaps - it grows new cells and fills the gaps with them. But that's not all - mindful of the transferred load, the muscle produces a few additional cells - in reserve (and what, let them be :)). Namely, these additional cells increase the volume of the muscle. And if you give the same load again, then there will be much less gaps.

From this follow the following conclusions:

The weight of the load must be increased with each workout, but the muscle should also be allowed to rest, otherwise it simply will not have time to recover.
Since the muscle grows during rest, and even at additional costs (cells are not built from air), additional and properly balanced nutrition is necessary.
Doing the exercise once is not enough to pump up the muscle, it must be done in each approach from 8 to 12 times (for the legs - 15-20 times), in the heaviest (last) number of times may be less; and there should be about 4 approaches.
By the way, the slower you do the exercise, the more gaps!

Exercises are presented separately for each muscle involved in a strike or block (this does not mean that others do not work, it’s just that the main load goes to this particular muscle), complexes - how, what to connect with - at the end of the page. Divided by load - Without weight, With weight and With a tourniquet. These exercises are aimed primarily at increasing muscle and strength, to increase endurance and other data - see special exercises and complexes. The main exercises for practicing and strengthening strikes and blocks are given, we do not consider additional and secondary actions - it will take too much space, and it’s better to ask the coach. I recommend keeping a training diary.

pectoral muscles - cover most chest, protecting the heart and lungs, are responsible for lowering the arm and, most importantly for us, stretch the arm forward (along with the triceps), that is, they help to strike forward, down and inward.

The pectoral muscle is conditionally divided into three parts - the upper section, middle and lower, each of them has its own pumping specifics. Without weights: (i.e. with your own weight) - push-ups from the floor different kind positioning of hands (on fists, palms, ribs, reverse sides, and the direction of the position of the fingers can be changed), to work out the upper section - the location of the legs should be higher than the head, and for the lower one - push-ups on the uneven bars.

If push-ups are too easy, you can do them with a partner standing on your back or between chairs, dropping deep down or a straight Chinese cross. With weights (i.e., dumbbells, a barbell, a simulator will come off) - better muscle development, a barbell or dumbbell bench press, for the upper beam - a bench press with a raised back (it’s better to raise the back of the bench, and not hold your own :)) at an angle no more than 45, if more, then they will earn purely shoulders; for the lower one - legs above the head at the same angle - a partner is needed here; wiring - from a supine position, arms with dumbbells raised above the chest are bred down to the sides, and then come back. The wiring can be both horizontal and at an angle, then the upper section or the lower one will work. Butterfly - you need a special simulator, the hollow between the chest is being worked out. With a tourniquet - you need a rubber tourniquet (you can buy it at a pharmacy), if one is not enough (and it's really not enough :)), then buy more (5-10 is just right). Usefulness of the harness in a variable load during movement. The tourniquet is attached to something (a tree, a Swedish wall, a battery, finally), we tie the ends into a large knot - it’s easier to hold, we take it in each hand, we stand with our backs to the wall and perform a forward press while standing, the angle of inclination is easy to change, respectively, and the load .

In general, all of the above (and below) exercises can be performed with a tourniquet. Triceps - unbends the arm at the elbow, all forward strikes are performed 90% by him. AT ordinary life receives a slight load, so you should pay more attention to him in training. By the way, it takes 2/3 of the volume of the arm (and not one biceps, as some people think :)). Without weights: most effective exercise- push-ups from the seat of the chair: we stand with our backs to the chair, put our hands on the seat, push our legs forward, bending and unbending our arms at the elbows, perform the movement. The push-ups described in the pecs also work on the triceps, another useful one is push-ups with a narrow grip. With weights - we slowly bend the arm with a dumbbell raised straight up back to the back of the head and return it back; bench press with a narrow grip. With a harness - everything is the same. Hanging the tourniquet higher, we press the elbows to the body, the forearms are parallel to the floor, we unbend the arms down. Try to hang the tourniquet so that you constantly feel tension.

Back. The main ones - the latissimus dorsi muscle (popularly - "wings") - pulls the arm back - the opponent's jerk towards himself, an elbow strike, ura-ken to the side, etc. The muscle straightening the spine - bending back, throwing through oneself, throwing a coup. Trapeze - raises the shoulders, good protection neck and collarbone, shoulder blow. The oblique muscles turn the body and tilt - i.e. care. Protect internal organs.

Without weights - the most best exercise- pull-ups on the high bar. The grip can be varied, which significantly changes the load on the back - narrow grip (palms almost close), wide (maximum), reverse (fingers towards you), lateral (one hand with a direct grip, the other with a reverse grip, palms almost together, body position - sideways to the wall). Lying deflection - lying on the stomach, fix the legs, perform a deflection in the lower back, tearing off the body. At the top point 2 sec. linger. Same with body rotation. Another option is to tear off both the legs and the body from the floor, or just the legs. With weights - we put the partner on the shoulders and perform turns to the sides, forward bends and side bends. Bent over row - take the bar in front of you with a grip at shoulder level, bend forward almost parallel to the floor, pull the bar to the stomach, straining and reducing the muscles of the back. On the simulator - the pull of the upper block behind the head or to the chest, the pull of the horizontal block to the stomach. With a tourniquet - a great exercise on the back - imitation of throws - pulling the enemy (in the sense of a tourniquet) towards yourself, unbalancing, throwing.

Biceps- the biceps of the shoulder, flexes the arm at the elbow joint, rotates the forearm. There is also a shoulder muscle - located under the biceps, the functions are almost the same. Pulls the enemy towards him, fixes his hands at the time of the block and strike, for beauty :).

Without weights - pulling up with a reverse grip, actively works when pumping the back. With weights - lifting dumbbells or barbells, the grip can be forward and reverse, with dumbbells it is recommended to rotate the forearm when performing. The "Three Sevens" complex (or 21 points) is performed with dumbbells or with a barbell - perform 7 lifts from below to the position of the forearms parallel to the floor, then immediately from parallel to the chest and 7 more times with full amplitude - from below to the chest. This exercise is best performed either before biceps exercises (as a warm-up) or at the end, as a finisher. This exercise works well on the entire beam as a whole, increases muscle endurance. With a tourniquet - the same as for the back, plus pure bending of the arms at the elbows.

Shoulder muscles - deltas, consist of three beams - anterior (raises the arm from the front up), lateral (raises up from the side), posterior (takes the arm back - usually the least developed), rotate the arm. They play an auxiliary role in punches and blocks with their hands, they perform a shoulder strike.

Without weights - push-ups in a handstand (see special exercises). With weights - push and press the bar up from behind the head or from the chest. Breeding arms with dumbbells to the sides up, lifting arms with dumbbells forward up. From a sitting position on the back beam - bend, lowering your chest to your knees, hands with dumbbells below; lift dumbbells up and back, elbows slightly bent; linger in this position by additionally moving the shoulder blades together. Working out - take the bar with a narrow grip (20 cm) from the lower position, raise it to the chin, spread the elbows to the sides. With a tourniquet - work both on the back and chest. As well as pulling a straight arm back down, to the side or up.

trapezius muscle- attached to the thoracic spine and base of the skull. It looks like a trapezoid. Raises shoulders up, pulls back. Protects the collarbone, strengthens the upper block, stabilizes the shoulder joint. With weights - lifting your shoulders up with dumbbells in your hands, place your arms along the body, try to reach your ears, you can also take a barbell, but the shoulders work more naturally with dumbbells. Pull in front of you - take the barbell in front of you with a narrow grip (25 cm between the hands), bending your arms and spreading your elbows to the sides and up, raise the bar along the body to the chin.

Neck- Tilts, turns of the head. Protect Airways. Perform a headbutt. Exercises - "bridge" (position down face: forehead - toes, perform rolls back and forth), "wrestling bridge" - too, only down with your back. With a partner: from a position on all fours, the partner puts his hands on the back of your head and pressing down makes you bend your head, you resist; also with a turn of the head. It is possible for one person to take a towel in two hands, put it on the back of the head - with an effort to bend the head forward. You should be careful - it is very easy to injure the neck - if painful sensations appear, reduce the load.

Abdominal muscles - press. There are many muscles there - straight, transverse, oblique external and internal, pyramidal. Tilt the body towards the legs. Protect internal organs. Everyone knows how to pump the press, but many do only dynamic exercises (tilts, leg raises, etc.) and forget about static ones - holding the legs at an angle to the floor (corner) can also be done in a bar stand. For the lateral muscles of the abdomen - tilts to the sides with dumbbells in one hand (put the second on the back of the head, change hands after 8 times). The press is conditionally divided into two parts - the upper one (works when the back is lifted off the floor - twisting) and the lower one (when lifting the legs). As a burden, you can take dumbbells or ask your partner to lightly press on your chest.

Forearms and hands- bend-unbend fingers, rotate the brush. Capturing the enemy, fixing the fist or palm at the moment of action. General rule: perform the exercise until the muscles of the forearm are completely turned off.

Exercises:

Compressing the expander (rubber ring),
Push-ups on the fingers - from five to one finger and back.
Flexion-extension of the brush with dumbbells.
A good exercise is winding a rope onto a stick, to which a load is tied - if it’s hard to lower your arms down or bend slightly, if it’s easy, straighten them forward, parallel to the floor.
With a barbell - take it behind your back with a shoulder-width grip, so that your arms are as straight as possible - bend your wrist.

Quadriceps- thigh muscles, unbend the leg at the knee. Almost all kicks are performed by this particular muscle group, as well as sweeps, trips, throws over the head.

Without weights - the most perfect exercise on the muscles of the legs - squats - strengthens not only the legs, but also the back, good for the heart and lungs. When squatting, try to keep your back almost straight, do not bring your knees together. A more advanced variation is the single leg squat. For balance, you can hold on to the wall. My students do without holding on to the maximum and without putting a raised leg. My record is 24 times without lowering (yet... :)) on each. Exercises on the legs require a greater number of times, so if it is enough to perform 8 to 12 times on the muscles of the body, then try to do at least 15 times on the legs, preferably 20.

More good exercise- Climbing stairs (you can use the escalator). With weights - squats with a barbell (see requirements above) on the shoulders or, more difficult, on the chest. It is recommended to squat with a barbell not to a full squat, but to the position of the hips parallel to the floor. (in this position, the load falls more on the hips, and less on the gluteal muscles, in short, so that the butt is not too big :)) Lunge with a barbell or dumbbells - take a deep step forward (like stretching) and come back, each leg 20 times. In the simulators - leg press, hook squats (ask the trainer), leg extension, lifting to the platform with dumbbells in hand (like stairs).

Biceps femoris- bends the leg at the knee joint. It is important for going down, throws with a hook and hitting, uro-mawashi without turning to the back or head. Too little exercise. Works with squats as a stabilizing muscle. For pumping, it is still better to exercise in the simulator - bending the legs while lying and sitting. With weights - "Romanian deadlift" - from a standing position with legs together or shoulder width apart, in both hands in front we hold weights - a barbell or dumbbells. We lean forward, do not bend our legs, we come back. To complicate it, you can stand on a bench, then the slope will turn out even more, therefore, the load will increase. This exercise also works on the back. By the way, when straightening, it is not necessary to strongly bend your back back - the vertebrae may shift.

Adductor leg muscles- lead, i.e. bring the limb closer to the body. Needed when hitting inward (mikazuki-geri) or outward (uro-mikazuki-geri).

With weights:

With a partner from a sitting position on the floor facing each other, legs raised as if on a corner and separated. In the first number, the legs are on the outside, in the second, inside, they touch in the area of the foot or lower leg. The second number tries to spread his legs outward, the first one resists (the load is regulated by the resistance of the partner), then the first one brings his legs together, and the second one resists. Then we change. Here ... and a special simulator for reducing legs is not needed :))
Lunges forward and sideways. When lunging, we perform springy movements up and down. To enhance the effect, we take dumbbells in our hands and hold them near the hips.
Walking in the position of zenkutsu-dachi (front leg bent parallel to the floor) with a partner on the shoulders, move forward without straightening the leg, i.e. head up do not "jump".

Shin- flexion-extension of the foot. Unbend two muscles - gastrocnemius and soleus. If you strain your shin, then just see a muscle that looks like a flounder (did you see the flounder itself? it looks like a shin ...). They participate in the jump (repulsion) and step, forward kick (mae geri) - stretching and stabilizing the foot and tension of the fingers.

Because in Everyday life get a huge load (you walk every day), then when pumping it is recommended to take light weight, and do more repetitions - 30-40 times. Without load - stand on the edge of the step so that almost one finger touches, perform up and down movements. Also on one leg. With weights - too, just take dumbbells in your hands. You can put on the shoulders of a partner instead of dumbbells. From a sitting position - put a load on your knee (if there is no special simulator), lift the heel off the floor and back. Standing and sitting positions pump the muscles of the lower leg in different ways.

Complexes. It is usually not advised to work out all the muscles in one workout, because. the load will spread throughout the body and the muscles will not be able to adequately respond to it, which will lead to poor recovery, overtraining and zero results. It is better to conduct a series of workouts for certain muscles (ideally - for each muscle its own workout). It is not recommended to combine chest and triceps, back and biceps in one workout, because these muscles work for the same movement - in the first case, pushing, in the second - pulling; when they are combined, exercises for the second muscle will no longer work with full load and amplitude (the muscle is already tired) and, as a result, worse results, and even injury when trying to squeeze the maximum weight.

How and what to connect with what. I advise (from my experience and others) that it is better to work out in the following order -

1 workout- chest and back

2 workout- legs (completely) and abs (it can be added to each workout),

3 workout- shoulders and arms. Brushes on every second workout, neck on every third. Between workouts, it is better to take at least a one-day break (better no more than three strength training sessions per week, more often does not mean better here).

The exercises themselves can be combined from all three types (without weights, with and with a tourniquet). 4-5 exercises for large muscles, 2-3 for small ones. If the last (fourth approach) you perform completely 8-12 times, then at the next workout increase the weight by 0.5 kg. When again the last approach will not cause difficulties, the weight increases again. In order for the muscles not to get used to constant exercises (and with a habit, they stop growing), it is recommended to change the types of exercises and their order periodically.

Training complex for gaining strength and endurance (Istvan Javorek). The complex consists of 6 exercises, after 6 repetitions of the first exercise, we immediately move on to the next 6, etc. It turns out a long set of 36 repetitions with one weight. And so do 6 sets. Weight is selected as follows: set 1 and 6 with a weight of 50% of the one-time maximum for the most difficult (for you) exercise; set 2 and 5 with 60%; set 3 and 4 with 70%.

Exercises:

Thrust in front of you (see trapezoid),
Bent over row (see back),
Press from the chest up (see shoulders),
Tilts with a barbell forward (see back),
Push press from a squat (put the bar behind your head, do a squat, at the moment of lifting up, squeeze the bar with straight arms),
Romanian deadlift (see hamstrings).

It is recommended to perform 2-3 weeks 2-3 times a year. 1 week 20 days before the competition. When the one-time maximum increases, we increase the weight of the bar. The complex can also be performed as a warm-up, then we take less weight and do only one set. After an illness - as restorative and preparatory before training, but with light weights.

Complex for biceps enlargement for short term .

Alternate lifting of dumbbells from a standing position. The beginning of the movement - hands with dumbbells along the hips, when moving up - turn the forearm, straining the biceps additionally. The weight is taken small to do 12-8 repetitions. 4 approaches.
On the Scott bench, perform 4 sets of 12-8 times lifting the ez barbell (it's so curved), take more weight already.
On the same bench, perform 4 sets of dumbbell curls. If the last repetitions are already difficult, then with your free hand you can help a little.
The final exercise "hammer" - dumbbell lifts with a neutral grip, i.e. without a turn. The weight is small, the task is to increase blood flow to the muscles of the shoulder.

At the end of each movement, it is necessary to additionally strain the muscle (peak tension), thereby increasing the load on it and using more fibers. Movements should be controlled - do not sharply straighten your arm - this is dangerous. The scheme is something like this: move up by two counts, and down by four counts. This generally applies to any exercise to increase the muscle.

Complex "Horizontal bar - bars". Nowadays, not everyone can have a simulator at home or go to an expensive gym ... But it is, in principle, possible to find a sports ground not far from home. As a horizontal bar, you can use any crossbar, you can also adapt something under the bars, but it is not advisable to do complex movements on "fake" bars :)). Between exercise changes, leg swings, squats or splits should be performed.

Pull-ups with a direct grip (8-12 times here and below) - palms away from you, hands shoulder-width apart.
Push-ups on the uneven bars, trying to go down completely.
Pull-ups with a reverse grip, arms shoulder-width apart, palms facing you.
From the position of the rack on the uneven bars, raise the legs parallel to the floor, spread apart, return to the sp.
Pull-ups with a side grip - one palm towards you, the second away from you, hands together.
On the uneven bars - go to the handstand (legs at the top), lower yourself with a swing forward, bending your arms, spread your legs over the crossbar and push your hands up.
Pull-ups with a wide grip, reaching the crossbar with the back of the head.
Also medium grip.
On the uneven bars - sit on one bar, face inward, hook your feet on the second, bend back in the back. Perform exercises on the press - lifts up and down, circular movements.
From the hanging position on the bar, perform leg lifts, reaching to the palms.
The same with bent legs to the chest.
The same bending to the side.
On the horizontal bar, perform a lift-coup.
On the uneven bars, do push-ups, but put your hands out with your palms out (dangerous! be careful!).

Lately, there has been a rush for classes. martial arts. More and more more people begin to attend halls, sections and schools in which they are given all the necessary knowledge in self-defense. Men who practice martial arts, for some reason, believe in their hearts that in order to develop mass, speed must be sacrificed. In fact, this is complete nonsense, which is not clear from whom and when it appeared in the minds of people. Now you will understand how you can develop muscle mass and at the same time not lose speed of impact.

Does strength training really slow down a fighter?

Let's look into this problem in order to finally dispel the stupid and unsubstantiated myth that was firmly planted in the minds of the inhabitants of the CIS back in the Soviet period. AT Soviet years people were skeptical about everything that came from the west, including athleticism. Many believed that bodybuilders were slow and clumsy people, and weight training would only interfere with the development of speed. Despite this, there are at least two clear examples the fact that working with heavy weights is not an enemy, but an assistant in the development of speed qualities.

Masutatsu Oyama is the founder of Kyokushin Karate. Everyone knows and remembers the speed of this man's blow, with which he knocked down the horns of bulls at demonstration performances. But for some reason, no one notices how he combined barbell lifts and work with his own weight.
Bruce Lee is the man with the fastest punch in the world, who, even during his life at the monastery, always did weights under the guidance of his mentor.

What then is the reason why the speed of impact during strength training falls? This is a common ignorance of how to properly build your workout. When working with weight, exercises should be done explosively, not smoothly, only in this way you will be able to maintain speed, develop it, and also increase muscle mass.

When working with weight, exercises should be done explosively, not smoothly.

Basic principles of development of mass and speed when working with projectiles

There are several important aspects, which should be observed in order not to lose speed and develop mass.

When performing exercises at an explosive pace, only heavy weights are used - about 70% of the maximum.
While working with shells, "cheating" is used.
The exercise is done at the fastest possible pace.
All movements are performed in a reduced amplitude.
Various exercises are performed, even those that you do not like.
Before you start working with a heavy weight, you need to warm up with a lighter one.

The main mistake of most people is that they try to carry out explosive work throughout the entire mass period. You probably forgot that the body gets used to the loads, so the complex and specifics of the exercises need to be changed periodically.

3 Types of Workouts to Build Mass and Speed

Modern schools of jiu-jitsu, karate and hand-to-hand combat recent times begin to practice three types of training for the development of mass and speed. Already in the first year of training, beginners in these sections increased the speed of their stroke by 50%, while their muscles developed and did not differ from people who devote themselves entirely to fitness.

Let's take a look at what these principles are and how to use them:

Training for static weight holding - the essence is to strengthen the muscles that perform the fixation of the arm or leg during impact.
Explosive work with shells - you lift large weights due to the push and increase the speed of the exercise.
Stretching muscles with weights - stretching exercises are important for any martial arts, because they liberate a person. If you add a small load when performing a complex, you can achieve great success much faster than with static stretching.

The alternation and competent combination of these types will allow you to develop the volume of muscle mass and increase the speed of impact.

Explosive work with shells - you lift heavy weights through pushing and increasing the speed of the exercise

Muscular scheme and training days

The complex for the development of mass and speed will last 6 weeks, and classes will alternate according to the type 4/7 and 3/7. Thanks to this distribution over training days, the athlete's muscles will have time to rest in order to grow. Each muscle group will be loaded once a week, and the scheme itself looks like this.