Standing calf raises

Getting into top shape is not easy. It requires discipline, consistency, total commitment, correct knowledge and a solid program. So, how do you get there? In the old or primitive way, you just trained and ate like an animal. In the old days, it worked. Nowadays, more and more fighters educate themselves by learning about nutrition, strength training and supplementation.

Of course, every fighter has a different theme when it comes to conditioning. Some want to lose weight to qualify for a certain weight division. Others want to stay as strong as possible while enhancing endurance. My point is that things have to be planned and monitored scientifically, regardless of your purpose in conditioning.

Seriously Increase Endurance

Now is the time to seriously increase muscle endurance while keeping as much power as possible, which you built in the off-season. Normally, you will lose body fat and weight as you train harder in your MMA practice and do more cardiovascular exercises for overall endurance. It is very easy to lose strength at this stage, and that is why it is important to train scientifically, because that will enable you to maintain your strength.

To enhance muscle endurance, you need to do more repetitions and sets in each exercise. At the same time, the rest between sets decreases. Of course, when you are talking about just one routine for a day, nothing compares with circuit training, but the following is the general idea of a weight-training program for conditioning. You are going to focus on muscle endurance and keeping your power.

Dumbbell Side Raises

Exercise Tips

Dumbbell

Bent Over Row
This is a very important back exercise, especially in fighting. As you do more sets, this becomes very difficult, but in fighting, this is a typical position. You have to get used to generating power from this position. Make sure that you do not stand up too much. Stay close to 90 degrees by using a little lighter weight. Your back has to be completely straight and exhale as you lift the barbell.

Dumbbell Side Raises
Keep your arms straight, but do not lock your elbows. At the top, hold the dumbbells for a second and do not bounce. Remember, you are not training arms and legs here. This is for a small muscle group-the side deltoids.

Dumbbell Arm Curls
Use both arms to do this. As you lower the weight, breathe in and breathe out as you lift the weights. One key in this training is to squeeze the dumbbells hard. This helps to bring out more strength all over your arms. Keep your elbows next to your sides. Do not lift from your elbows. If that happens, the weight is too heavy.

Barbell Squats
Try to go down to 90 degrees. If your calves are stiff, put plates under your feet, so that you can go down easier. It is important not to bounce back at the bottom. Slowly go down and use only the leg muscles to go up. Inhale at the top, and as you come up, exhale.

At the top, do not lock your knees. Your leg stance can be wide or narrow. However, try to stay with the basic shoulder-wide stance. Do not let your knees move forward as you go down.

Standing Calf Raises
In fighting, it is critical for your calves to be strong. Among other reasons, your calves get you around the ring or cage quickly. If you have strong thighs, you also need strong calves so your strength is balanced. In this exercise, spend two seconds when you go down. Then, smoothly go up. It is easy to let the gravity push down your weight, so your resistance must be very high.

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