Most athletes don't realize how important Isometric Strength is and why it should be part of you MMA Training. Strikers may benefit less from Isometric Training due to the more "dynamic" nature of their arts. Some work is still needed but in a very specific way to mimic the clinching.
When trainers and coaches talk about Isometric Strength they basically bring to light only the "Static Holds" for grip strength. Hardly anyone brings in their workouts the need to build Isometric Strength for the other muscle groups. If we want to use the word "Functional" all the time, then we need to stop using "Static Holds" only for grip strength and start teaching how this training method can be applied for the entire body.
What Isometric means? You might be asking me right now. You classify an activity as Isometric when you have TENSION in one particular muscle but WITHOUT the two phases known by us as concentric (when your muscle is shortening) and eccentric (when your muscle is lengthening). Let me give you an example, if you attempt to push a wall, you will not be able to move it but you would still feel a huge amount of tension through you body as a result, right? This is what we call isometry!
As a MMA fighter there is a possibility for the need of defending a takedown attempt. The first reaction is to get one "underhook" and pick your opponent up. He, on the other hand, will be "weighing down" on your body (specially against the fence). It can be for seconds or minutes, but for as long as they keep that "struggle" they are engaging in Isometric strength. Now...pay attention to what I'm gonna tell you.
When you have one of the fighters becoming more dominant (picking up or taking down) you have a display of maximal strength (pure strength). Strength tells us we need to fight a resistance (your opponent's effort or body) and we need to win. Because there is no time frame involved here, and I count as one attempt, we will say that that fighter displayed pure strength (maximal)
When you defend a takedown and your response is quick (right away you pick your opponent up) this shows a display of your power (strength + speed). But, if during your fight you are forced to defend yourself from endless takedown attempts, you will have to display not only strength (to pick him up) but endurance to sustain such activity through the rounds. For this, you will need strength-endurance. Remember one thing, if there is no need for speed you are NOT talking about power (strength + speed), only different types of strength.
You can see how so many abilities are necessary to a fighter to be REALLY ready for a match. I started with Isometric strength and was capable of showing you different types of strength needed using the same example, the takedown defense. But there is one very important ability to mention here if you are serious about your preparation. If I've been defending the takedowns during the whole fight successfully, I know I'm taping into my strength-endurance. But, what if I'm still capable of doing this quickly, every time? Then my friend, we are using power-endurance. Remember, if there is speed , there is power.
Can you understand the consequences if you leave one or more abilities out of your workout planning? I wish you success in your MMA training and positive results. I see you around, and thanks for your time.
When trainers and coaches talk about Isometric Strength they basically bring to light only the "Static Holds" for grip strength. Hardly anyone brings in their workouts the need to build Isometric Strength for the other muscle groups. If we want to use the word "Functional" all the time, then we need to stop using "Static Holds" only for grip strength and start teaching how this training method can be applied for the entire body.
What Isometric means? You might be asking me right now. You classify an activity as Isometric when you have TENSION in one particular muscle but WITHOUT the two phases known by us as concentric (when your muscle is shortening) and eccentric (when your muscle is lengthening). Let me give you an example, if you attempt to push a wall, you will not be able to move it but you would still feel a huge amount of tension through you body as a result, right? This is what we call isometry!
As a MMA fighter there is a possibility for the need of defending a takedown attempt. The first reaction is to get one "underhook" and pick your opponent up. He, on the other hand, will be "weighing down" on your body (specially against the fence). It can be for seconds or minutes, but for as long as they keep that "struggle" they are engaging in Isometric strength. Now...pay attention to what I'm gonna tell you.
When you have one of the fighters becoming more dominant (picking up or taking down) you have a display of maximal strength (pure strength). Strength tells us we need to fight a resistance (your opponent's effort or body) and we need to win. Because there is no time frame involved here, and I count as one attempt, we will say that that fighter displayed pure strength (maximal)
When you defend a takedown and your response is quick (right away you pick your opponent up) this shows a display of your power (strength + speed). But, if during your fight you are forced to defend yourself from endless takedown attempts, you will have to display not only strength (to pick him up) but endurance to sustain such activity through the rounds. For this, you will need strength-endurance. Remember one thing, if there is no need for speed you are NOT talking about power (strength + speed), only different types of strength.
You can see how so many abilities are necessary to a fighter to be REALLY ready for a match. I started with Isometric strength and was capable of showing you different types of strength needed using the same example, the takedown defense. But there is one very important ability to mention here if you are serious about your preparation. If I've been defending the takedowns during the whole fight successfully, I know I'm taping into my strength-endurance. But, what if I'm still capable of doing this quickly, every time? Then my friend, we are using power-endurance. Remember, if there is speed , there is power.
Can you understand the consequences if you leave one or more abilities out of your workout planning? I wish you success in your MMA training and positive results. I see you around, and thanks for your time.
About the Author:
Gilson Barbarian Oliveira is a renowned strength and conditioning coach with more than 15 years of experience in combat sports. He has coached fighters for MMA,K-1,World JiuJitsu. For more articles go toMMA Training. If you own a MMA gym go to SEO Services New York and be on first page on Google.
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