UFC has brought mixed martial arts (MMA) to mainstream audiences worldwide, captivating audiences through thrilling battles that inspire and capture imaginations. It has created a legacy far beyond the Octagon by altering our understanding of athleticism, competition and human potential.
For anyone aspiring to fight UFC successfully, creating a distinctive fighting style requires professional experience and training.
1. Reactive Plyometrics
Reactive strength refers to the ability to absorb and transmit force quickly without losing control, such as acceleration speed, direction change speed or agility. Jumping, sprinting or any activity that requires rapid movement speeds requires reactive strength – commonly referred to as plyometric, reflexive elastic or rebound strength.
Traditionaly, plyometric movements have been limited to vertical, angular and momentum-based exercises which enable for easy measurement of ground contact time (GCT) and jump height/flight time (JH/FT) to calculate metrics such as reactive strength index (RSI). Unfortunately, this restricts both training methodology and testing capabilities by overlooking more horizontal movement patterns that influence landing mechanics that cannot easily be measured using force plate, camera or VBT technology.
Studies demonstrate the effectiveness of plyometric training on improving jumping height ability (i.e. RSI) while increasing force production, motor unit recruitment and fi ring frequency and synchronization. However, care must be taken not to engage in overly intense training as this could result in overuse injuries for certain athletes.
2. Box Step Jumps
Box jumps are an effective plyometric exercise to use when practicing any sport requiring quick, powerful movements, such as UFC fighting. Box jumps help develop explosiveness – essential in becoming an UFC fighter – as well as strengthening your thighs, quadriceps and calves. In order to perform them safely and successfully you will require a 2-foot box and some heavy dumbbells; you should begin slowly in order to prevent tears in tendons before increasing speed as you continue jumping.
To perform box jumps properly, it is essential that your body is in its ideal state. Jumping on a box with poor mechanics could result in injury; for instance, having too wide of feet when jumping can cause shin splints. Furthermore, using both arms in tandem will allow for more control over power of your jumps.
3. Wall Ball Throws
Wall ball throws are an effective way to develop explosive power and rotational strength in MMA. A training partner throws a medicine ball at you so you can redirect its force against a wall, increasing reactive strength and knockout power simultaneously – qualities essential to fighters in this sport.
UFC fighters engaged in various exercises, such as variations of resistance training with barbells with chains attached, medicine ball throws at an Origin wall ball station and wall balls with various weight options and industry-standard diameter to activate upper body and abdominal muscles more effectively.
To perform a wall ball throw, begin by positioning yourself perpendicular to the wall in a split stance with feet shoulder-width apart – right foot forward and left foot back. Load up a heavy medicine ball on both hips before lifting it overhead arms extended; explode off one leg to build forward momentum before quickly throwing the ball against the wall.
4. Flexors and Hip Mobility
Hip flexors play an integral role in movement; however, living an inactive lifestyle or sitting for long periods can weaken these important muscle groups and render Muay Thai training much harder due to weakened hip flexors which require constant shifting to attack an opponent effectively. Muay Thai training offers ample opportunity for movement between sets for those interested in shooting for takedowns – particularly noticeable when trying to attack with takedowns!
Individuals suffering from tight hips will frequently perform static stretches for their hip flexors such as half kneeling lunge stretches or searching online for “hip flexor stretches”. While these exercises may help some, such as before engaging in activities that heavily recruit your hip flexors, they won’t restore full length to the flexors as they don’t improve activation and strength of muscles.
Through exciting fights and innovative events, the UFC has transcended sports and entertainment boundaries to become an international phenomenon. Its story of determination and innovation remains unfolding; we look forward to witnessing how its next chapter unfolds!