MMA PHYSICAL TRAINING: THE COMPLETE GUIDE WITH KETTLEBELL

The kettlebell for MMA physical preparation?

MMA, or mixed martial arts, is an extremely demanding combat sport that combines several disciplines such as boxing, kickboxing, Brazilian jiu-jitsu, wrestling and muay-thai. MMA fighters need to be in top physical condition to withstand their opponent’s attacks, while still being able to deliver powerful, precise blows.

Physical preparation is therefore an essential element for any MMA fighter wishing to excel in this sport. Not only does it improve physical performance, it also reduces the risk of injury and muscle fatigue.

In this article, we’ll focus onkettlebell training for MMA physical preparation: the kettlebell. We’ll explore the benefits of this equipment, as well as specific exercises that can be used to improve MMA performance.

 

Benefits of MMA physical preparation

MMA is a sport that requires exceptional physical condition. Fighters must be able to maintain a steady pace for several rounds, while delivering powerful, precise blows and withstanding their opponent’s attacks.

Physical preparation is therefore a crucial element for any MMA fighter wishing to excel in this sport. Here are some of the benefits of physical preparation for MMA:

Improved cardiovascular endurance :

Physical preparation strengthens the cardiovascular system, enabling MMA fighters to maintain a steady pace for several rounds without tiring themselves out excessively.

Improved muscle strength:

Physical preparation strengthens muscles, enabling MMA fighters to deliver more powerful blows and resist their opponent’s attacks.

Improved speed and explosiveness:

Physical preparation develops the speed and explosiveness of fighters, enabling them to execute fast, precise movements and dodge their opponent’s attacks.

Improved flexibility and mobility :

Physical preparation improves the flexibility and mobility of fighters, enabling them to execute complex and varied movements.

Reducing the risk of injury:

Physical preparation strengthens muscles and joints, reducing the risk of injury during combat.

Reduced muscle fatigue:

Physical preparation strengthens muscles and improves endurance, reducing muscular fatigue during combat.

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The kettlebell: the best tool for MMA physical preparation

Physical preparation is a crucial element in the practice of mixed martial arts (MMA). To improve their performance in the ring, MMA practitioners need to work on their endurance, power, strength, coordination and balance, while avoiding injury. In this context, the kettlebell is a particularly interesting tool for physical preparation in MMA.

The kettlebell is a cast-iron ball with a handle, which can be used to perform a wide variety of movements. Kettlebell movements are based on the use of explosive strength and coordination, making them an ideal tool for MMA practitioners looking to improve their performance. What’s more, the kettlebell is often considered a more versatile and effective tool than dumbbells and traditional weight machines.

Here are some of the specific benefits of the kettlebell for MMA practitioners:

Functional strength development :

Kettlebell exercises mimic some of the movements used in combat sports. The kettlebell can therefore help MMA practitioners to develop more functional strength and power for their sport.

Improved stamina:

Kettlebell movements can be performed in long circuits, helping to improve cardiovascular and muscular endurance. This can be particularly beneficial for MMA practitioners, who need good endurance to maintain their performance throughout the fight.

Versatility :

The kettlebell can be used to perform a wide variety of movements, making it a versatile tool for physical preparation. This feature is particularly suited to MMA fighters, who need a complete workout for their sport.

Time-saving :

Using a kettlebell can make it possible to combine several exercises into a single movement, which can help save time when training. This is a significant advantage for MMA practitioners, who often have to train intensively while balancing their time between training, recovery and other aspects of their lives.

All these advantages make the kettlebell the most practical, functional and versatile tool for the physical preparation of MMA practitioners. The 12-32kg modular kettlebell we offer combines 19 kettlebells in 1, for even greater versatility and practicality. One complete tool for all your physical preparation sessions.

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Kettlebell exercises for MMA fitness training

Kettlebell movements can help improve MMA performance by working different muscle groups and developing explosive strength and coordination. Here are some of the main kettlebell movements that can be used for MMA physical preparation:

Kettlebell swing :

The swing is one of the basic kettlebell movements. It involves powerful hip extension to propel the kettlebell forward, very useful and transferable to wrestling movements in particular. The swing is excellent for working the muscles of the posterior chain (hamstrings, glutes and back muscles), all of which are important for MMA practitioners.

Kettlebell clean :

The clean is a movement in which the kettlebell is lifted explosively from the starting position to the rack position (the kettlebell is held at chest height with the arm bent). This movement is excellent for working the muscles of the back, shoulders and arms.

Kettlebell snatch :

The snatch is a movement in which the kettlebell is lifted in a single, fluid, explosive motion overhead. This exercise is excellent for working the muscles of the shoulders, arms, legs and back, while improving coordination and balance.

Kettlebell jerk :

The jerk is a movement that consists of propelling the kettlebell from the shoulder to overhead using the power of the legs. It’s a highly effective exercise for developing leg strength, as well as shoulder, arm and back muscles.

Kettlebell turkish get-up :

The turkish get-up is a complex movement that involves rising from the ground while holding the kettlebell overhead. This movement is excellent for building total-body strength and coordination, while strengthening stabilizing muscles.

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MMA kettlebell training program

Here’s an example of a physical preparation program for MMA with kettlebell, comprising two typical weeks with two sessions per week. The cycle can be repeated 3 to 4 times, for a total of 6 to 8 weeks of training.

Week 1 – Session 1 :

Warm-up: 5 minutes of skipping rope

Goblet squat: 3 sets of 10 repetitions

Deadlift with kettlebell: 3 sets of 8 repetitions

Snatch: 3 sets of 6 repetitions on each side

Plank: 3 sets of 30 seconds

Stretching: 5 minutes

Week 1 – Session 2 :

Warm-up: 5 minutes of skipping rope

Front lunge with kettlebell: 3 sets of 10 repetitions on each side

Press with kettlebell: 3 sets of 8 repetitions on each side

Swing: 3 sets of 15 repetitions

Lateral gainage: 3 sets of 30 seconds each side

Stretching: 5 minutes

Week 2 – Session 1 :

Warm-up: 5 minutes of skipping rope

Clean with kettlebell: 3 sets of 6 repetitions on each side

Renegade row with kettlebell: 3 sets of 8 repetitions on each side

Thruster with kettlebell: 3 sets of 10 repetitions

Crunch: 3 sets of 15 repetitions

Stretching: 5 minutes

Week 2 – Session 2 :

Warm-up: 5 minutes of skipping rope

Deadlift with kettlebell: 3 sets of 10 repetitions

Turkish get-up: 3 sets of 5 repetitions on each side

Jerk: 3 sets of 8 repetitions on each side

Side plank: 3 sets of 30 seconds each side

Stretching: 5 minutes

 

It’s important to note that this kettlebell physical preparation program for MMA is an example and can be modified to suit the needs and abilities of each fighter. It is advisable to work closely with a professional trainer to adapt the program to each fighter’s objectives and current level of fitness.

 

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