PLYOMETRICS FOR MMA



by Jared Lil



Are you a Martial arts practitioner looking to add some form of exercise to heighten your training? Plyometric conditioning offers intense cardio activity and promotes total body strength and stability. All you need to do is add a 20 minute plyometric routine three times per week to improve strength and quickness.

Jump training incorporates the way the muscles work with elasticity and uses it to produce strength for the athlete. Stretching your muscles to their capacity makes the muscles react by tightening up. When the athlete forces this movement, the muscle reacts by creating a faster contraction, loading the power, and giving the individual the added benefits of the stretch.

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A basic exercise such as jumping rope is an ideal form of jump training that involves the use of the lower torso. The right way to perform this exercise is to barely jump of the floor and land on the toes softly.

This movement will be done respectably and various jump movements can be done to change it up. Work your way up to five minutes or more a day and increase the amount of time in stages until you reach the desired goal.

Use clapping pushups to work the upper part of the body with plyometric training. Start from a basic push up position, lower yourself to the ground and explosively push up so your hands leave the ground, use your hands to catch yourself from the fall and immediately lower and repeat the push.

Slamming a ball is an exciting way to get a plyometric workout. There are many variations that require you to slam the ball to the ground, against a wall, or toss it up in the air. The key to this particular movement is maintaining good form and continues motion to get the greatest benefits.

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Make sure to perform the plyometric training correctly to prevent injury from the great amount of stress put on the muscles, and tendons and ligaments around the joints. You must be at the proper level of fitness to start a plyometric training regimen. Most martial arts enthusiasts are already at an adequate level of fitness from the training they already do and this won't be a concern for them.

How do you reach a level of fitness to start jump training? Set up a routine that is specifically tailored to build up your strength and cardiovascular conditioning. Incorporate dumbbells and free weights to build up coordinated strength and perform bodyweight exercise to build functional power. Sprints and short runs are best, and stay away from the slow long distance runs; they are the total opposite of what is needed for plyometric training.



Rules to follow for plyometrics:

Concentrate on controlled movements and good posture. You want to execute the moves quickly as possible, but don't flail your body around.

Wear proper footwear and don't do jump training barefoot in order to prevent permanent damage to your feet.

Always land softly to protect your joints.

Set up a circuit that works the whole body during training.

Plyometric training can be a good asset to the martial arts practitioner who wants to increase strength, mobility, and explosive power. Incorporate jump training into a routine 2- 3 times per week and see how much quicker and explosive your movements become when throwing punches and kicks, practicing forms, or using escapes to transition off the ground.

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