MMA Sandbag Training
If you’ve been studying this website frequently, you then might’ve noticed the quantity of emphasis I put on practical strength. MMA is all about becoming functional; it doesn’t matter just how much you can bench press in the event you can’t throw about your opponent. 1 of the very best methods to build functional power would be to use sandbags for coaching.
Advantages of Sandbag Training in MMA
There are several benefits to utilizing sandbags in your MMA workout. Initial, you will create killer grip strength which is absolutely essential when grappling. Wrist control is one of the most important factors in submission grappling. Substantial sandbag training will give you gorilla-like grip strength. Additionally, you’ll work a lot of stabilizing muscle tissue while engaging in sandbag coaching. This really is due to both the dimension of the sandbags and their shifting weight. Your opponent isn’t likely to stand still while you try to move him, and sandbags are an excellent method to replicate this.
The Sandbag Workout
The work out that follows makes use of a 3-day split, two of which make substantial use of the sandbag, while another day focuses more on calisthenics and cardio. This program can be utilized throughout the 8-weeks top as much as a battle, even though I recommend using it more for maintenance and common power building top up to a battle. It doesn’t have sufficient fine-tuning to become completely effective leading as much as a battle.
In type sets x reps. All workouts use sandbags unless of course otherwise specified.
Day 1:
Atlas Lift – 3×8
Split Lunge – 3×10
Sandbag Side Toss – 3×8
100m sprint w/ two atlas lifts at end – 1×5
Day 2:
.25 mile operate with sandbag on back again
Squats – 3×8
Cleans – 4×3
Full Twists – 3×8
Should Press – 3×6
Day 3:
.five mile run with sandbag on back
Pull-ups – 3×8
Sprints (100m) 15s break – 2×5
two mile run
Push ups – 3×30
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