Core Strength Training for MMA | ArticlesBase.com
Having good core strength is important for mma for numerous reasons. The first is that this is where all of your power comes from, whether it's grappling or striking. All of the power in a punch comes from rotation in your body, even for something like a jab or a straight. This rotation requires good core strength and coordination. So far as grappling goes, you'll need a strong core to successfully pull off explosive submissions as well as escape on the ground. Most of your takedowns will also require good core strength, especially legs and lower back.
When you're training your core, you'll want to build a good foundation with basic compound lifts. Some of the best exercises with which you can build a foundation for MMA are the bent over row, deadlift, and squat. I leave the bench press out of this because it's not a very functional lift: the motion is much more powerful if you utilize your core muscles, something you don't do with the bench. So while it's a good lift for bodybuilding, I don't recommend using it too much for MMA.
A good foundation, however, will only get you so far in MMA. True core strength comes from doing explosive exercises, like plyometrics and the olympic lifts. Some of the best exercises to build up true core strength are the clean and jerk and snatch, both of which are olympic lifts. If you're going to do to these lifts, however, I recommend that you get some assistance with form to make sure you're not going to hurt yourself. They're difficult to master, but are definitely the best power lifts in the world. You can substitute more simple cleans for the olympic lifts if you wish, but you won't be getting the same workout.
Remember to drink plenty of water while you're training. Many people don't and will end up getting sick or fainting from dehydration. This can be very dangerous and is something I recommend that everyone looks out for. In that same vein, you should eat a good bowl of pasta before going to the gym. Carbs are not a bad thing like many people make them out to be: everything is good in moderation, so while carbs shouldn't make up 99% of your diet, they do have their uses.
About the Author:
If you want to learn more about strength and conditioning training for MMA or any other sport, check out Eric Wong's “Ultimate MMA Strength and Conditioning”
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