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Medicine Ball Routines For Better Mixed Martial Arts Conditioning

A highly developed Mixed Martial Arts skill-set is absolutely worthless unless it is completely united with top notch cardiovascular conditioning. Incorporating med ball routines in your MMA conditioning can dramatically increase your fight preparedness.

Weighted throw routines may not seem like the regular pick to use in your MMA training training, but actually, -weighted throw drills are devastatingly effective at producing reactive strength, power, highly developed cardiovascular conditioning and endurance.

These skill drills are simple to coach one on one, easy to be trained in and are fantastic methods for both rookie and highly experienced cage fighters alike. They draw upon balance, agility, speed, force, control and timing into the practitioner’s training program.

Med Ball routines can be used as an fight 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 upper body and execute slow and methodical body squats. As the fighter advances into the warm-up, they will reach out their arms directly out in front of their upper body as if they were handing the med ball to someone in front of them. Sets of 20 to 30 repetitions are more than adequate for a thorough warm-up. After a short break, the MMA practitioner will then do a full squat while holding the med ball to their chest. At the bottom of the full-squat, the fighter will then explode upwards and forwards -landing in the full squat position before powering upwards again. The first jump-squat should be performed at 60% strength. As the fighter continues to jump squat, MMA practitioner will increase the force -jumping higher and farther with each leaping squat. After another short rest period, the athlete will then stand facing a wall or training partner and perform chest passes, ramping-up the intensity with each punch. If facing a wall, the med ball will strike the wall and the fighter will attempt the grab the med ball before it falls to the training floor. If facing a training partner, the fighters will continue to move away from one another until they can no longer complete chest passes to one another.

This is just one simple example of a complete body warm-up using med balls.

As a final conditioning drill, the athletes can swap out the exercises and link them together in a timed circuit. Additional med-ball exercises that work well for the MMA practitioner include various overhead mead-ball throws for height, med-ball slams, med-ball wall slams and various throw – catch 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.

Med-Ball Burpees: – 30 seconds
Rest – 10 seconds
Med-Ball Backward Overhead Throw and Retrieve: – 30 seconds
Rest – 10 seconds
Med-Ball Russian Twists: – 30 seconds
Rest – 10 seconds
Med-Ball Jump Squats: – 30 seconds
Rest – 10 seconds
Med-Ball Forward Overhead Throw and Retrieve: – 30 seconds
Rest – 10 seconds
Med-Ball Wall Slams: – 30 seconds
Rest – 10 seconds
Med-Ball Burpees

FREE MMA training tips, tools, videos and resources to expand your skill-set and improve your MMA fight game.

Paul D’Arcy, NSCA, CPT,Poliquin BioSignature practitioner

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