The Premier MMACanada strength and conditioning corner brought to you by RJI Sport

Back
In the last article, we discussed the importance of using sport-specific muscles and movement patterns when developing a strength training program for MMA. We then examined the use of closed chain exercises as a good way to begin to develop the muscles and movement patterns using stable positions to increase strength and help prevent injury.

Following the development of a solid strength base using closed chain exercises, the next progression for strength training for MMA is to find exercises and movement patterns which are more and more specific to the actual sport movements. A great way to make the MMA strength training program more specific is to use open chain exercises.

Open chain exercises are exercises where the hand (for arm movement) or foot (for leg movement) is not fixed, and can move freely through part, or all, of the range of motion for the exercise. The freedom of movement resulting from extra range of motion of the extremities places a much greater demand on the bones, tendons and ligaments for strength and stability. Open chain exercises are typically performed using unilateral body weight (one hand/arm or foot/leg) or dumbbells as external resistance.

In terms of specificity to the sport of MMA, open chain exercises represent a progression that more closely mimics the actual sport movements. Frequently, in both stand-up and ground fighting, mixed martial artists are forced into awkward, unbalanced positions in which a single arm or leg is carrying one’s own body weight, and/or that of their opponent. The ability to maintain strength and stability during unstable conditions is therefore of great importance to mixed martial artists.

Following is a simple but effective program of open chain strength exercises for MMA. Perform these exercises 2 days per week, gradually increasing the resistance while decreasing the number of repetitions, for 3-4 weeks. In the next article, we will progress to plyometric exercises for a more intense, sport-specific workout.

Richard Bucciarelli, BA KINE, CSCS, and Justin Vassallo, BA KINE, CPT, are the owners and directors of RJI Sport. RJI develops comprehensive strength and conditioning programs for mixed martial artists, out of their High Performance Centre, located at 2065 Finch Ave. West in Toronto. For more information on RJI Sport, check out www.rjisport.com.

Back