Most Effective Workouts:
For those who are looking to compete in mixed martial arts competitions, circuit training is a great option for exercise. This form of exercise allows participants to work on both the strength and cardio parts of a workout at the same time. Circuit training also burns a tremendous amount of calories. People who are just wishing to drop some weight, even if not preparing for mixed martial arts competitions, can also benefit from the exercises involved in circuit training.
Explanation of Circuit Training
Circuit training is best defined as a form of body conditioning where participants link together a number of different exercises which are completed in a chain without any rest in between. The term that refers to the exercises which are being strung together is "the circuit."
What it Involves
When it comes to the "itinerary" of which exercises to do and when, there is room for a great deal of creativity when creating the circuit. Participants may change the length of time on the circuit, the time for each individual exercise, the time lapse between starting a new exercise, which exercises are included in the circuit, and how much weight will be used, or if any weight will be used, in accordance with the exercise circuit.
How to Optimize Circuit Training for use with Mixed Martial Arts
Time- The decision of how long to time your circuit routine should be based on the amount of time you will spend fighting and resting during a mixed martial arts fight. A good example would be if you were in a four round competition with each round lasting five minutes with thirty seconds of rest in between, your circuit routine should reflect that as being a four round circuit with each exercise lasting five minutes and with only a thirty second "rest" in between each exercise.
Exercises- For mixed martial artists you are going to want to focus on exercises that work the large muscle groups because these are going to help you in your fighting. Pull ups, bent over rows, squats, and push ups are all good choices. Exercises that isolate only one part of your body like the one arm bicep curl, calf extensions, or tricep extensions should be avoided.
Frequency- The answer to this varies with participants. There must be a balance reached between not exercising enough and over working your body. You should base your frequency based on if you are preparing for a fight, or maintaining a current fitness level. You should also take into consideration how the intensity of other training exercises you may be doing.
Ultimately, the more conditioned the fighter is in mixed martial arts, the more likely he or she is to be the victor of the competition. You should work hard to prepare yourself for mixed martial arts competitions, but with circuit training, you can also work smart.