Become an unstoppable MMA fighter!

MMA is a combat sport that is increasingly on the rise, and more and more people are taking part in it. Maybe you're one of those who plan to throw yourself into the octagon, throw some punches, and come out a winner!

However, right at the beginning of this article we have an important question.

Honestly. Do you give equal attention to different types of contraction in your training?

If not, and you want to be able to defend yourself, start with that!

Combat sports are not just about strength. You need to be able to absorb, sustain, and deliver explosive feats of strength in all planes of motion. Isometric contraction is one of the most neglected. Most sports are naturally dynamic, but isometric strength will give you an edge and protect you from injury.

Imagine grappling, for example, where your opponent is trying to force you to tap out. You only have a certain amount of time to escape, otherwise it's over. Isometric strength will give you more resistance in these uncomfortable positions and more time to react.

What about a fist to the stomach? How will you react? With a strong isometric contraction.

These are just a few examples. But there are a thousand other reasons why isometric training should be part of your program.

Here are some of the best exercises that will turn your body into a piece of iron. Unless I recommend otherwise, practice most of these at the end of your workout after the main strength and explosive exercises.

1. Chinesse plank

This is one of the most effective exercises for resisting flexion and strengthening the posterior chain. It will help you to use your hips in your punches, making them more effective. It will also make your opponents seem as light as a feather during takedowns.

You need two solid, raised surfaces to hold you up. Set them parallel and lie between them, with your heels on one and your upper back on the other. Keep your body completely straight and your arms alongside it.

Try to do 3 sets of 1 minute each with plenty of rest in between. If you can do this without messing up your technique, it's time to add weights. Put a disc on your stomach.

2. Zercher weight transfer

Any carry is great for a strong midsection to protect you from blows and spinal injuries. This variation is also heavy on the upper back.

Wrap the axle in something soft, set the bends of your elbows under it, and lift it off the rack.

Keep your elbows high, your middle of the body tight and walk in a controlled manner. Don't lean backwards, as this compensation will only load the spine and not the muscles around it.

If you have never practiced this, a good starting weight is 20-30% of your body weight. Walk about 30 meters in one set. Once you've done that, try to walk 40 or 50m in subsequent workouts.

Once you can do this with good technique and without stopping, add weight and start again at 30m.

3. Diagonal rotation with medicine ball

This is technically a dynamic exercise, but it also has an isometric component. The speed of the repeated strike is a necessary skill that places oscillatory demands on the body. Incorporate this exercise into the plyometric portion of your training.

To force the body to deliver punches in rapid succession, you must teach the shoulders, obliques, and hips to clench and release in rapid succession. That's exactly what this exercise is for. Plus, the isometric component before explosive reps engages up to 10% extra muscle fibers.

Lean forward a little and hold the ball on your chest with both hands. Your partner will stand in front of you and hold the ball. For 5 seconds, you will push the ball as hard as you can in a diagonal upward direction, as if you were trying to give a lift with your outside hand.

If you don't have a partner, the wall will serve as well. Once the 5 seconds are up, do the same thing five times, but this time explosively and without the resistance of the wall. Try to make it look like real punches.

Don't drop the ball at the top; just pull it back down as quickly as possible. The ball should not be too light or heavy. Practice up to 5 sets of 5 reps per side, with plenty of rest in between.

4. Neck hold with rubber

Strengthening the neck is as essential as strengthening the middle of the body. Both must withstand blows. Preparing the neck for circular/indirect attacks is extremely difficult. However, building up resistance to direct blows is very possible.

Secure the rubber to something stable and wrap it around your forehead. Walk away until it offers decent resistance. Take your fighting stance. Stand upright and don't lean forward.

Hold this for up to 30 seconds and practice 4 sets. As you get stronger, add 10 small lunges in place after the hold to simulate impact.

5. Copenhagen hold

This is like a plank aside with emphasis on the adductors. It will dramatically amplify your defensive ground position and triangle choke. It actually improves your ground game.

Put a bench next to you and start from a prone position with your top leg on the bench. Then place your forearm on the floor with your elbow directly under your shoulder. Push your top leg into the bench and rise into a plank. Raise the other leg so that it touches the bottom of the bench. Your body will be in line.

Your torso will not lean forward and there will be no bend in your hips. Hold for 30 seconds on each side, repeat for 4-5 sets.

If you've never practiced this, go for a lighter variation that has only the top leg knee on the bench. This gives the body less leverage.

If you want to make it harder, put your upper leg in a sling instead of on the bench. This will make maintaining a resting position quite a challenge.

6. Vis on the trapeze

Vis (dead hang) is an excellent grip exercise. Its charm lies in its simplicity.

Grab the bar with an overhand grip, slightly more than shoulder-width apart, thumbs around the bar. The full grip has countless benefits, including a more secure shoulder position with external rotation, activation of the back muscles, and less tearing of the skin on the palms of the hands. For grappling, after all, you're also using a full grip.

Hold for as long as possible, rest for 2 minutes and repeat. Practice a total of 3 sets.

For a more effective workout, try to practice a total of 6 minutes of vis. However, every time you come off the trapeze, you must run 400 meters.

This punishment will make you rethink letting go. In addition, your arms will rest before continuing the hang. Of course, adjust the goal according to your performance.

If possible, put this exercise on a day other than your gym day. You would be hard pressed to hold anything heavy after it.

7. Tie with medicine ball

If you get better at this exercise, your opponent will feel like he is being strangled by a python.

Put the ball in your hip and grip it tightly in your tie. Squeeze as hard as you can. Apply pressure through your forearms. Choose your favorite kind of tie.

We're not going to go into strangulation techniques here. This is a training article. Simply choose your favorite choke and practice two sets of 60 seconds at the end of the workout.

8. Herculean one-arm hold

This is as much a mental exercise as a physical one. It develops the endurance of the deltoid muscles and creates a vice-like grip.

Grab two one-handers. Legs shoulder-width apart and arms out to the sides. Hold the knuckles with your thumbs pointing to the sky. This will limit the involvement of the middle head of the shoulders a bit, but it is safer, especially for those who suffer from pain during normal execution.

Hold for 90 seconds, rest for 3 minutes and do it again. Your shoulders will be very tired at the end, so make sure you don't have any heavy lifting scheduled after that.

It's like your life is on the line.

To say that isometric exercises are important for fighters is not enough. They're essential. They improve weaknesses, prevent injuries and build neuromuscular connections. Bonus: they don't cause the same amount of pain as traditional, eccentric exercises.

Yes, these exercises can be extremely difficult, but the reward is worth it.

Source: www.t-nation.com - 8 Exercises For Brutal Fighting Strength
Author: Alex Chrysovergis