Isometric strength is needed in all grappling styles and MMA competitions. Strikers would not benefit as much as grapplers due to the more dynamic nature of their arts, but some work is still needed for the clinching. But once you start competing in MMA tournaments, it should become part of your MMA training regime. At least, thats what I think.
It's very disappointing to notice that when trainers talk about static holds they only really talk about grip strength nothing else! Sure, depending of the exercise other muscle groups would come into play. But the importance of such training is never mentioned anywhere. How many articles on conditioning have you read that brought up the need for some isometric training? If you have, when did they tell you to you apply it? Im pretty sure that most of you never read anything about.
First, we need to understand what Isometric means. There are two phases known by us as concentric (when your muscle is shortening) and eccentric (when your muscle is lengthening). When you create TENSION in a muscle group without the two phases described above, your muscle is under a "Isometric" state. For example, if you attempted to push a wall, you wouldnt be able to move it but youd feel a huge amount of tension through you body as a result. This is called isometry!
As a MMA fighter there is a possibility for the need of defending a takedown attempt. The first reaction is to get one "underhook" and pick your opponent up. He, on the other hand, will be "weighing down" on your body (specially against the fence). It can be for seconds or minutes, but for as long as they keep that "struggle" they are engaging in Isometric strength. Now...pay attention to what I'm gonna tell you.
If during this "struggle" for a better position, one side starts to be dominant (picking up or taking down) this shows pure strength coming from that fighter. Strength means you need to "fight" a resistance and win it, and it doesn't matter how long it takes to do it. As example, we have powerlifters. One attempt, no time frame for the lift...all they have to do is win the resistance! This is maximal strength (pure strength)
When you defend a takedown and your response is quick (right away you pick your opponent up) this shows a display of your power (strength + speed). But, if during your fight you are forced to defend yourself from endless takedown attempts, you will have to display not only strength (to pick him up) but endurance to sustain such activity through the rounds. For this, you will need strength-endurance. Remember one thing, if there is no need for speed you are NOT talking about power (strength + speed), only different types of strength.
Many abilities need to be developed to a fighter to be really ready for a match. Some of you might have noticed there is still one ability to be mentioned in this article. In the last phase of any fighter's preparation, this ability is a MUST! Anyone? If round after round I still can display quickness while defending the takedown attempts I am displaying then my power-endurance. Without the speed (quickness) this case turns into strength-endurance, but when your add the speed ability, you the have power. And by sustaining the activity for minutes awhile keeping the speed, you have your power-endurance in place.
Can you understand the consequences if you leave one or more abilities out of your workout planning? I wish you success in your MMA training and positive results. I see you around, and thanks for your time.
It's very disappointing to notice that when trainers talk about static holds they only really talk about grip strength nothing else! Sure, depending of the exercise other muscle groups would come into play. But the importance of such training is never mentioned anywhere. How many articles on conditioning have you read that brought up the need for some isometric training? If you have, when did they tell you to you apply it? Im pretty sure that most of you never read anything about.
First, we need to understand what Isometric means. There are two phases known by us as concentric (when your muscle is shortening) and eccentric (when your muscle is lengthening). When you create TENSION in a muscle group without the two phases described above, your muscle is under a "Isometric" state. For example, if you attempted to push a wall, you wouldnt be able to move it but youd feel a huge amount of tension through you body as a result. This is called isometry!
As a MMA fighter there is a possibility for the need of defending a takedown attempt. The first reaction is to get one "underhook" and pick your opponent up. He, on the other hand, will be "weighing down" on your body (specially against the fence). It can be for seconds or minutes, but for as long as they keep that "struggle" they are engaging in Isometric strength. Now...pay attention to what I'm gonna tell you.
If during this "struggle" for a better position, one side starts to be dominant (picking up or taking down) this shows pure strength coming from that fighter. Strength means you need to "fight" a resistance and win it, and it doesn't matter how long it takes to do it. As example, we have powerlifters. One attempt, no time frame for the lift...all they have to do is win the resistance! This is maximal strength (pure strength)
When you defend a takedown and your response is quick (right away you pick your opponent up) this shows a display of your power (strength + speed). But, if during your fight you are forced to defend yourself from endless takedown attempts, you will have to display not only strength (to pick him up) but endurance to sustain such activity through the rounds. For this, you will need strength-endurance. Remember one thing, if there is no need for speed you are NOT talking about power (strength + speed), only different types of strength.
Many abilities need to be developed to a fighter to be really ready for a match. Some of you might have noticed there is still one ability to be mentioned in this article. In the last phase of any fighter's preparation, this ability is a MUST! Anyone? If round after round I still can display quickness while defending the takedown attempts I am displaying then my power-endurance. Without the speed (quickness) this case turns into strength-endurance, but when your add the speed ability, you the have power. And by sustaining the activity for minutes awhile keeping the speed, you have your power-endurance in place.
Can you understand the consequences if you leave one or more abilities out of your workout planning? I wish you success in your MMA training and positive results. I see you around, and thanks for your time.
About the Author:
Gilson Barbarian Oliveira is a renowned strength and conditioning coach with more than 15 years of experience in combat sports. He has coached fighters for MMA,K-1,World JiuJitsu. For more articles go toMMA Training. If you own a MMA gym go to SEO NYC and be on first page on Google.
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