A key part of injury prevention when training for a fight is strength and conditioning. Injuries are no fun since they can prevent you from training and can even keep you out of the gym for months depending on the severity of the injury. When your body is not healthy, you’re not able to do everything you want to do. However, when you take care of your body through strength and conditioning, you greatly reduce your risk of injury. Aside from injury prevention, consistent strength and conditioning also provide other benefits such as stronger bones, better posture, and a more positive mindset.
Here are practical tips to help you get stronger and faster while decreasing your chances of injury:
Don’t skip warmups
Your muscles, joints, and ligaments all need a little bit of time to get warmed up! It doesn’t matter if you’re about to spar or do a class. Always take time to warm up your body and increase your heart rate. Not only will you be able to get more out of your workouts but you will also be mentally alert. By doing warmups, your body will be ready to do the movements you need to whether it’s kicking or going for a single leg takedown.
Hydrate, eat nutritious food and get enough rest
An often overlooked part of strength and conditioning is paying attention to what you put into your body as well as taking time to rest. To get stronger, your body needs proper nutrition and sleep. The combination of the two allows you to recover faster and rebuild muscle tissue. As you take care of your body, you’ll find yourself doing more both in the gym and in competition.
Implement calisthenics and functional strength training
Developing a strong, well-conditioned body takes hard work and dedication. One of the ways to build a strong body is to add a combination of bodyweight exercises and functional weight training like kettlebell swings. A mixture of weight training and bodyweight exercises will help you improve your grappling skills and striking abilities. You’re also less likely to be injured because you’re consistently strengthening each part of your body. You’ll increase your stamina and be able to stay mentally sharp when competing. This increased mental sharpness will help you focus even more on proper technique which is key to avoid injuries.
Always cool down and stretch
After working out or competing, take time to cool down and stretch. A proper cool down helps your body begin the recovery process and prevents you from feeling dizzy or lightheaded. You’re able to keep your blood circulating throughout your body while giving your body a chance to regulate its blood pressure, heart rate, and temperature. You will also reduce the chances of cramps and stiffness in your joints by stretching.
Get started
If you don’t already have a strength and conditioning program you’re using, now is the time to start! We offer functional fitness classes tailored to the needs of fighters. The objective is to help each member of Absolute MMA be fitter and healthier while working with each person’s current fitness level. Learn more about our MMA fitness and conditioning program here: https://absolutemma.com/mma-fitness-and-conditioning/
As you improve your physical fitness, you’ll not only be stronger and healthier but you will be significantly closer to achieving your goals as a fighter!
