1 Handed Push Ups

In this video I discuss how to perform a 1 handed push up, the position of your hands and feet and what muscles it targets. Its a great move to build up power and strength for a multitude of sports such as rugby, american football and all of the martial arts. Check it out:

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MMA workout

Okay so to start things off you want to be getting as many muscle groups involved in a quick but effective warm-up. Try doing press ups for 30 seconds, then sit-ups and star jumps or burpies for 30 seconds each. That should get the blood flowing. Then get a good stretch, particularly your legs and arms. (check out recovery page for effective kickboxing stretching routine)

Part 1- Shadow Boxing: simply practice your moves on an invisible opponent, try using various combinations of kicks and punches to get a full body workout. Do this for 1 set of 3 minutes, and keep it intense.

Part 2 – Skipping: Do this exercise 3 times at 3 minute sessions with 1 minutes rest in between. See the video below for a good way to structure each 3 minute set, to get a great fat burning effect.

Part 3 – Ground and Pound: a fun and effective calorie burner. This 1 minute session allows you to burn fat and take your anger out on the bag whilst practicing your transitions and strikes in a short intense session. Do 4 sets of 1 minute intervals with 30 seconds rest between sets.

Part 4 – Ladder Runs: this is a great footwork and cardio move. Run sideways along the ladder, putting both feet between each rung. Once you reach the end you drop into a press-up position before exploding up and performing an outside foot front kick. Then run back along the ladder and kick with the opposite leg.

Part 5 – Shadow Boxing: For the final 3 minutes you need to do a final round of shadow boxing, try to keep the tempo up and keep alternating your punches and kicks, The more moves you do the higher your metabolism gets as you are recruiting more muscle fibres!

End with some more stretches, again give priority to arms and legs as they are the two main areas you will work in this session. Check out the video for a visual explanation of the workout.

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MMA / Cardio Workout

Stretches- see recovery page for more details on stretching for MMA.

Body weight moves and basic cardio:

• (4 sets) To failure – lat pull up (with side to side motion)
• (3 sets) Super setting, incline press ups to failure, and hanging leg raises 10 reps
• Abs circuit – 1 minute intervals, sit ups, the plank, Russian twists, v-shaped sit ups, 6 inches hold, side planks (30 seconds each for side planks)
•  Cross trainer – quick start level 10-12 keep speed above 15 at all times.
•  The plank – 2 minutes
•  (2 sets) 20 reps kettle bell raises switching hands each rep.

Heavy Bag work:

• 3 minute round of heavy bag work.
• (2 sets)  1 minute intervals, press up, into a side roll and the up into a roundhouse kick, Then return to a press up and roll the other way, before kicking with opposite leg.
•  (2 sets ) 1 minute intervals, side ways ladder high knee raises then sprawl at end of ladder, Then repeat in opposite direction. (sprawl = fall into a press up position with your legs apart and back arched upwards)
• (2 sets) 1 minute intervals, Press ups into a jumping knee, then back into a press up and knee with opposite leg.
• 3 minute round of shadow boxing, (fighting the air, imagine an imaginary opponent and practice all moves as well as defensive manovers.

Cool down – 5minutes on the bike any level, any speed 

MMA fight 12/11/2011

On saturday night I took part in A D-class MMA bout in The British Legion club in Antrim hosted by Marty Walker. I thought you'd like to see some pics of me in action so I've stuck them on below.

Round 1: Touch gloves. Back to your corners, ... fight!

So I came out of the corner and circled round before landing a front kick and low leg roundhouse kick.

After that he shot forward and took me down to the floor but I trapped him in half guard.

After around 40 seconds of grappling he attempted an arm bar, but i was able to get on top and slam him twice breaking the arm bar hold. After that another few punches and kicks were exchanged before the round ended.

                                                        

Round 2:

So second round again I come out looking to land a few low kicks and this time he buckles under the front kick to the stomach. being a heavier guy than me he drops his head as the kick lands and he stumbles forward.

In an attemt to take me down again he shoots forwards but I sprawl and take him down. From the control position I sweep around and get him in the sleeper hold.

After that Its pretty much over, I roll onto my back and finish the submission and he taps out.

                          

Day 19

So just heading off for MMA training but I decided to share some more training tips with you before I go. To be a great MMA fighter you need to work on all three fitness areas. Strength, Stamina and of course Skill. Or the three S's. You need to be strong for your weight class or else you'll get bullied in the octagon, so being muscular is of great benifit to any fighter, but you don't want to be to big. Instead lean muscle is what I aim for, allowing me to be strong and light. As Georges Saint Peirre's trainer says, "it is a fighters size but their ability to transfer mental strength into athletic force that makes a fighter a champion." So try working on explosive power in your routines.

Skill is also vital, hence why I train twice a week in Kickboxing and BBJ. The skills you learn outside the ring in sparing matches and general training make all the difference when you step into the octagon. If you haven't learnt enough you WILL be punished. You also want to work on agility to help give you more control on the ground and help yuo dodge those K.O blows.

Fibally stamina is essential. You can't expect to win a fight in the first round, so if you arn't prepared to go the distance, then yuo will not succeed. Two great ways to build this up are doing short, high intensity cardio sessions with little brek in between to mirror the time you have in the octagon. Or try doing the following cardio workout.

3 TEIR;

10 press ups, 10 sit ups 10 burpies (squat thust  then jump up knees to chest)

20 press ups, 20 sit ups 20 burpies

30 press ups, 30 sit ups 30 burpies

You should be finishing this in under 3 minutes if you are ready to step into the ring, otherwise, you gota try to get under 4 mins. Fighters must be FIT.

Day 13

I have accepted an MMA bout on the 10th of November in The British Legion Gym in Antrim. The fight is a D- class MMA fight, so unfortunately that means no head shots. So the aim of my training will be based mainly on my groundwork and fitness game.

 But I will be posting more information about the fight night and my training for the fight on this blog and under the MMA page above. I will be fighting out of Steelheel MMA club and aim to win.