MMA fighters have an interesting challenge, they compete in a sport where they expose themselves to injury when they train to compete, then even more so when they are inside the cage. This is unique in combat sports and must be prepared for well, this is why it is essential to start off with an effective warm up.
Here are three essential tips you must include when warming up:
1. Cardiovascular- The first phase of the warm up is the general cardiovascular phase. This can be anywhere from 5 to 15 minutes. This time may increase if body fat is an issue. Colder climates may need more time and warm climates less. This stage simply stimulates the heart rate and respiration, getting you ready for more intense work.
2. Joint mobility- The second phase is the mild joint mobility phase. This may be unique to the fighter and specific to his style and training camp. Generally working from head to toe is the idea, concentrating mainly on stretching all parts of the body. Joints can be rotated, swung and moved in different directions. Special attention needs to be given to areas of past injury and tightness, so that the fighter can perform with freedom and smoothness. Once again this is a warm up so too much energy spent in this portion will result in a lack luster performance.
3. Skills- The third and final phase is the skills warmup. The MMA essentials involve stand up striking, clinching, takedowns and ground skills. This warm up should be started slowly then steadily increase the intensity, concentrating mainly on technique and speed. For example relaxed shadow boxing precedes hard punching, low slow kicks before powerful high kicks, lunges and short steps come before more explosive shoots and takedowns.
Following the warm up, the main body of the workout can focus on stand up, clinch or ground work. The athlete needs to focus on new skills and strategies while still fresh, and then perform the existing skill set while a bit more fatigued, since this is consistent with the nature of the fight game.
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