Training routine for contact sports

Physical Training for Combat Sports

Each sport requires the enhancement of specific qualities. Thus: while some prioritize cardiovascular energy, others emphasize strength or speed. Therefore, your training should be adjusted to the specific needs of the practice you want to develop. Regarding contact sports such as MMA, boxing, and kickboxing, strength, endurance, and agility prevail. Here we present a routine to improve your performance, especially if you practice these sports.

Additionally, throughout the article, you will find hyperlinks on those underlined exercises that will redirect you to the necessary sports equipment corresponding to each practice.

1. Strength Training

Strength training is key to improving performance and preventing injuries. It should focus on functional exercises, using free weights and gym machinery that simulate combat movements.

Key exercises:

• Squats with load: Improves leg strength, essential in the base and clinch.
• Deadlift: Strengthens the posterior chain, essential in explosive movements and for maintaining balance.
• Bench press with dumbbells: Strengthens the upper body, necessary for powerful strikes and controlling the opponent on the ground.

2. Cardiovascular Endurance Training

Combat sports not only demand strength but also a high cardiovascular capacity. High-intensity interval training (HIIT) improves anaerobic endurance, indispensable in high-intensity rounds.

Recommended exercises:

• Sprints on treadmill or outdoors: Short high-speed series with brief rests mimic the physical demands of combat.
• Work with battle rope: An excellent exercise to simulate striking movement with cardiovascular work.
• Shadowboxing with light dumbbells: By performing boxing movements with light resistance, you improve technique and muscular endurance.

3. Technical Training and Bag Work

Technical training should complement the physical part. This is where boxing gloves, bags, and mitts come in, essential products from the new combat line of Fitness Tech. Train precise movements while applying what you have learned in the gym.

Technical exercises:

• Striking the heavy bag: Works both technique and muscular and cardiovascular endurance.
• Combinations on mitts: Improves hand-eye coordination, reaction time, and punch accuracy.

Conclusion

All in all, there is no better exercise than experience. From Fitness Tech, we encourage you to seek teachers/experts in the practice you want to undertake to learn from the best with enthusiasm and discipline.