Physical preparation for combat sports

Physical preparation in combat sports (MMA, boxing, kickboxing) is a key element in improving performance and minimising the risk of injury. This preparation is divided into several phases, each with a specific role in developing physical qualities.

The strength

In combat sports, strength is essential to generate power and dominate the opponent. Strength exercises such as squatthe deadlift and pull-ups strengthen the muscles of the legs, back and upper body. The bench press is also recommended for strengthening the pectoral muscles and triceps, which helps to give punches more impact. Using a powerlifting belt can be beneficial during these heavy exercises, as it helps to stabilise the trunk and increase intra-abdominal pressure, thereby minimising the risk of injury.

Explosivity

Explosiveness is crucial in combat sports, as it allows you to unleash fast, powerful movements. To work on this quality, the exercises plyometric such as high jumps, sprints and explosive strikes are very effective. What's more, the Bulgarian method, based on heavy repetitions with maximum loads, increases both strength and explosive power. This translates into a greater ability to link shots together quickly, while retaining power.

Muscular endurance

Muscular endurance is essential to maintain a high level of performance throughout the fight. Exercises in the weight the bodyExercises such as push-ups, squats and pull-ups, combined with circuit training, help to improve muscular endurance and recovery between rounds. Circuit training, where you alternate between different exercises with little rest time, is particularly suitable for simulating the conditions of a fight.

Hypertrophy to prevent injury

Although hypertrophy is often associated with an increase in muscle mass, it is also essential for strengthening tendons and ligaments, and thus preventing injury. Hypertrophy exercises, such as long, controlled sets with moderate weights, allow muscles to be strengthened in a balanced way, avoiding muscular imbalances that can be a source of injury when training or fighting.

Specific cardio

Le specific cardio is an essential phase in the physical preparation of combat sports. Visit split is one of the most effective methods of developing cardiovascular endurance. It can be done with a punching baga assault bike or by incorporating an intensive cardio circuit. The aim is to improve the ability to sustain intense effort over a long period, while being able to recover quickly between bouts.

Coordination and mobility

As well as strength and explosiveness, the coordination and the mobility are two other elements that are essential for success in combat sports. The ability to string together fluid, precise movements while maintaining good balance can make all the difference in a fight. Functional training, active stretching and targeted mobility exercises help to improve agility and maximise the effectiveness of each movement. A more mobile fighter will be better able to dodge, move quickly and react effectively in different situations, reducing the risk of injury and increasing the chances of success.

By following these different phases of physical preparation, you can optimise your performance in combat while reducing the risk of injury.