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MIXED MARTIAL ARTS FITNESS TRAINING
Achieving Real Results !
"STREET SMART" WORKOUT
( Breathing and Stretching should be done a minimum of twice daily )
1-MIN. BREATHING -
Four breaths @ 5 seconds in, 5 second hold, 5 seconds exhaling.
4-MIN. STRETCHING -
Our purpose here is to become more flexible by 'slowly' stretching our muscles, never overextend to the point of feeling pain. By repeating the stretch a second time, we'll find our reach is extended as we loosen up.
DO THESE MOVEMENTS IN SLOW MOTION !
HANDS TO CEILING
One hand/arm at a time, don't just raise your hand, try to touch the ceiling. If you're tall, touch your knuckles instead of fingertips.
ROUNDHOUSE
While looking in a mirror in a defensive posture protecting our face and throat with our clenched fists in a normal boxing position, we swing first with our right fist, elbow at shoulder level out to our side. We bring our fist around 'slowly' as if striking an opponent in the jaw in front of the ear lobe or temple. We go 'through' the target with our clenched fist, twisting our body at the waist and hips to mentally deliver more power with the blow. Do note, our striking surface consists of our first two knuckles. As we complete this swing, we now strike with our left fist in the same manner as we bring our right fist back to our rib area at our right side.
UPPERCUT
While looking in a mirror, with our right fist forward, it and our elbow at approximately waist level, we bring our fist up 'slowly' as if striking an opponent directly 'under' his chin with our first two knuckles, go 'through' the target with our clenched fist, turning our body at the waist and hips with a slight body twist to help deliver more power with the strike. We then repeat this same movement with our left fist. Do note, as we make the left fist strike, our right fist and arm are left high to follow through with the next stretch below.
ELBOW BEND
With our right fist/arm still up, and out in front of us, from our "Uppercut" stretch above, we continue to bring our right elbow straight up pointing it at the ceiling. Our left fist, while repeating the stretch above, follows this same pattern and also points at the ceiling after completing the 'uppercut'. We then, with both elbows held high at this point, lower both elbows out to the side and hold them at shoulder level. Our fists are both now positioned at a level near the top of our heads. ( Picture yourself flexing your biceps to display your muscles in a weight-lifter pose, but our knuckles are forward. ) Now, we force our elbows to the rear, which will place a strain in the area of our shoulders and shoulder blades. We will now rotate our fists down towards the floor while keeping our elbows at shoulder height which will again create a stretch in our shoulders. This will also help position us for the 'Handcuff' stretch.
HANDCUFFS
From here, both hands are positioned behind our backs at waist level, then we grasp our right wrist with our opposite hand. We now bring our right hand as high as we can comfortably bring it, trying to reach our shoulder blade area. This is the 'pain-compliance' position utilized by law enforcement when subduing a prisoner to place cuffs on them. We then add pressure with our left hand to raise the right hand even higher, to the maximum position without damaging ourselves. Repeat with the right hand to raise our left hand as high as possible, again, without creating severe pain. As above, this position will prepare us for the next stretch.
REAR ARM STRETCH
Here we will again grasp our right wrist with our left hand and also bend at the waist with our head down to our maximum limit. We will also be thrusting our hands and arms straight up towards the ceiling behind us while bending, placing pressure again in the area of our shoulders. We can also benefit here by releasing our grip momentarily and reaching around and down to touch the floor with our fingertips or the knuckles of our fist depending on our flexibility. This is simply an opportunity to pre-stretch our legs and back for the later 'Hands To Floor' stretch. Now we will again grasp our hands together behind our backs prior to standing up straight.
BODY HUG - ELBOW PUSH ( posterior capsule )
Here we will be bringing our hands and arms around as if attempting to hug ourselves with our left arm on top. Once our hands are touching our shoulder blades, we now use our fingers to "crawl" our arms further with even tighter pressure to clutch our bodies. We then alternate with our right arm on top, again hugging ourselves as tightly as possible trying our best to reach past our spine with our fingertips. To follow through, we will now repeat the left arm on top as before, but now press firmly against our elbow with our right palm trying to move our bicep closer to our chest. This move will require we allow our left hand to extend out to our side rather than be wrapped around our body as previously done. Now repeat with the right arm with pressure from our left palm.
SHOULDER CRUNCH (ROTATION)
Here we will return our arms and hands to our sides with arms hanging down. This will seem to be a simple move but is beneficial. we raise our shoulders first up, then roll them forward, down and then back and up to the starting position. Both shoulders are thus rotated three complete cycles. We then reverse the rotation, again for three complete rotations. Hearing a 'crunching sound' is natural.
HANDS TO KNEES (ALL POINTS)
With our arms hanging loosely at our sides, head erect, we bend first to the left, sliding our left hand down our left thigh towards our left knee while bending to the left side at our waist. We now repeat the move with our right arm to our right knee. Try to mentally picture the compass points with our left side as west, and our right side as east. Now reach with your left hand towards the back outside corner of our left knee ( towards the southwest ), then repeat with the right hand to this reverse spot on our right knee ( to the northeast ). Next, we move our left hand towards the outside front of our left knee ( northwest ), and repeat with the right hand to the outer back side of our right knee ( southeast ). To complete this stretch, we now while standing straight with head erect, reach with our right hand to the front inside of our left thigh as low as we can without bending our body, then repeat with our left hand to the right thigh. One repetition is fine, but if we feel tightness at any point we will repeat that particular stretch to help relieve the tension.
TWIST/LOOK AT HEELS
Here we begin by standing straight and twisting our bodies to our left rear, with hands extended towards the floor at a slight angle. Our intent is to turn our bodies, from the waist up only without turning at your hips, to a position where we can see the back side of our right heel. Now reverse the move to our right attempting to see our left heel. This move, actually seeing your heel, will be difficult for some, easy for others, but with continued practice, as with all goals, we will make gainful strides which will increase our flexibility.
BACK BEND
Slowly, while standing straight, with feet spread at shoulder width or wider, lean backwards at the waist. Hands can be held to the outside if this gives you a better feeling of stability. Do this slowly so as not to lose your balance and fall backwards.
TOE RAISES
Always reach out and place a hand on some stable object, be it wall, table or chair back, to maintain a good balance. We then place the top of our right foot at the back of our left ankle to stretch our left foot muscles and calf by raising our body weight to the maximum distance. Repeat several ( 8 to 12 ) times before reversing the feet positions, then stretch the right leg.
SQUATS
This is a very important stretch and must be done correctly to keep from damaging our knees. The proper way requires we spread our feet slightly wider than our shoulders. Do note, to a point, the wider the feet are apart, the more stability we will have but do not overextend or we will again damage the knees. As we begin to squat, it is also crucial that we do so by pushing our butts to the rear in an exaggerated position. By doing so, we will lessen the chance of harming our knees. If we push our rears out to the back, our knees are not as prone to move forward, and this is the critical part of the stretch. We must not allow our knees to move forward of our feet when bending them as this will cause severe damage to our knees. Yes, it does look funny and feels awkward at first, but with practice, improvement will come fast. Also, we do not need to lower our butts to knee level. In fact, for some beginners, it is recommended to place a chair behind us while squatting for added security, but we do not allow contact with the chair. Our purpose is to only come close to a sitting position, as this will actually strengthen our legs much better without causing damage to the knees.
ACHILLES STRETCH
Here we need to be positioned close to a table or other stable object we can reach out and touch with one hand, for stability as a beginner. Beginning with our body and head erect, we first position our right foot far back behind us, foot flat on the floor. We have not moved our left foot, which will have our left foot and knee aligned straight up and down in front of us, our leg bent at the knee. We should be feeling pressure behind our right ankle, up towards our calf. We then reverse the position to stretch the opposite leg.
QUADRICEPS STRETCH
This is the muscle group at the back of our thigh. While standing straight, for stability we need to hold a chair back or have our left hand on a wall while facing it. Next we lift our right foot up behind us as if we were attempting to kick our own buttocks with our heel. We also reach down behind us and grasp our right foot with our right hand, placing our palm on the top side of our foot which is now facing the floor. Without causing pain to a large degree, we attempt to touch our rear with our heel. Do this only once at a time, then switch to the opposite foot and hand. Then we repeat the move with the right foot again, then a second time with the left. Again, this is one of those stretches that is easy for some, harder for others, depending on individual flexibility and body shape. Continued practice will bring noticeable gains in a rather short period depending again on individual efforts and number of repetitions.
HANDS TO FLOOR
For beginners who find it difficult to even come close to touching the floor without bending their knees, we will again find that we can 'cheat' a little by spreading our feet farther apart than shoulder width, until we gain more flexibility. While standing straight, feet as close to shoulder width as possible, bend at the waist while sliding our open palms down our thighs and knees towards the floor. Do this slowly, and safely… If all you can do is reach the middle of your shins, that's okay to start, improvement will come with continued practice. We then return to the standing position and then repeat at least twelve separate times. With each repetition, we will be able to press ourselves just a fraction farther as we continue to improve. Our ultimate goal, and this is doable for almost everyone in fair physical condition, we should eventually be able to touch the floor with our fingertips. Many will be able to actually place their palms flat on the floor. For those who can reach this maximum distance, be advised that even we who can should do this a little at a time. First we bend and touch fingertips to the floor, repeating the move three times. Next we stretch to a point where our middle knuckles touch the floor, repeat three times. Then we make a fist, touching those knuckles three times. Finally, we will place our palms flat to the floor, holding that position for a short count of three. Again, three repetitions of each hand placement are recommended, for a total count of twelve bends.
TOWEL STRETCH (Internal Rotor Cuffs)
Here we will need a small hand towel or similar size piece of cloth. We first hold the towel by one corner in our right hand while placing the towel behind our back at head level. We then reach around with our left hand and grasp the lower end which should be around the area of our lower back. Next while holding the towel tightly with both hands, we raise our right hand pulling the towel upwards to the extreme position our left hand can follow while clasping the towel without causing severe pain. All the while, our heads should remain erect, facing forward, which means the towel should be touching the back of our heads at all times. After a comfortable ten seconds or so, we then switch hands to pull our right hand and elbow upwards with our left. Caution must be used here... Do not do this stretch with your head bent forward, always have the towel touching the back of the head with neck straight.
Do not do this stretch with your head bent forward, always have the towel touching the back of the head with neck straight.
This entire stretching program can be easily completed in the suggested four minute time period once you learn the sequence. Every stretch represented here duplicates muscle and ligament use during various kicks & strikes. Each practiced stretch will increase both your speed in striking, and allow more power to be applied to each and every blow. This stretching program also aids us in better agility when dodging and weaving. Even if you do not have the physical time to do your weight workout, do not fail to do your stretches on a regular daily basis.
30-MIN. WEIGHT TRAINING PROGRAM
Three days per week - Tuesdays, Thursdays - Saturday or Sunday Or, do three sets of 1, 2, or 3 per day, M-T-W, then, repeat T-F-S for everyday exercise.
WORKOUT TIPS
Working out before breakfast can burn up to 3 times more fat than if done later in the day. Early morning exercise will also help boost your metabolism and keep energy levels high throughout the day.
| (1) TOE RAISES | ( Calves & Feet ) |
| CURLS | ( Biceps ) |
| SQUAT - LIFTS | ( Back & Thighs ) |
| UPRIGHT ROW | ( Deltoids - front, Trapezius, & Back ) |
| (2) CRUNCHES | ( Abdominals ) |
| HAMSTRING LIFT | ( Buttocks, Quadriceps & Lower Back ) |
| OVERHEAD LIFTS | ( Back & Triceps ) |
| DIAGONAL CROSS CRUNCH | (Obliques ) |
| (3) LATERAL RAISES | (Deltoids - rear ) |
| UPPER CHEST PRESS | ( Pectorals Major ) |
| TRICEPS KICKBACK | ( Triceps & Lats ) |
| MILITARY PRESS | ( Deltoids - front & sides ) |
Rather than look at these workouts only as a way to improve your defense capabilities while fighting an unwanted aggressor, you should appreciate we are also extending the years ahead of us with a better quality of life and functional ability. Living to old age is a commendable goal, but we should also desire to do so with continued flexibility and range of movement.
Scientists and doctors are convinced we can continue to improve our strength and flexibility even into our later years. Age has no real bearing here if we train properly and often without over extending ourselves. Men and women, are now beginning physical training even in their seventies and eighties…with wonderful results. Just remember, start slow, start with minimal weight size and low repetitions even with simple stretches. And positively, discuss this program with your family physician as you would do with any other major lifestyle change.