Rather than organise the exercises into muscle groups which is common for body building routines, workouts should be broken down by movement patterns. These are broad movements that are applied in a variety of different activities in everyday life and various activities in combat sports (e.g. Push, Pull, Press, Squat, Lunge, Rotation and Gate).
As an athlete, you are more concerned with improving strength and power in functional patterns, as opposed to isolated muscles. For example: Having strong hamstrings will never win you a fight. However, using those hamstrings to deliver a powerful right cross and knock your opponent out will.
There are some keys that are true for all athletes. First, you must train your entire body, and you must train it in movement patterns that are applicable to your sport. Then you must consider your goals, and select exercises, repetitions ranges, and intensities that will help you fulfill those goals. Next week we will explain the first Principle of sport conditioning – SPECIFICITY.
- written by Mark Mariani of CombatFit
Mark Mariani, B.Sc.(Hons), MMA CC
Former U.S. Marine Sergeant, Anti-Terrorist specialist and Elite Close-Protection Professional. Certified MMA strength and conditioning coach, master trainer for Movement Efficiency Training and TRX.