Core of Duty: Building a foundation for high performance athletes
Back in my day, the only things that mattered were how much you could bench and the radius of your arms. That could explain why so many of us at the gym had 20" arms and 40" waists.
It could also explain why that type of training is as obsolete as Roland Payne.
Having the tools to compete in today’s world of mixed martial arts requires more than just skill, it requires mental toughness and top physical conditioning. No one can question the skills of Mauricio "Shogun" Rua, but his debut at UFC 76 was a bust thanks largely in part to the amazing conditioning of opponent Forrest Griffin.
So often the difference in combat sports comes down to who has the better physical preparation.
We’ve already established in prior columns the need to prepare your body for the rigors of high-impact sports, but it takes more than just hitting the gym and wantonly throwing weights around in every direction.
Without having a developed core, you’re building the rest of your physique on a bed of sand.
Core training focuses on the middle part of your body, specifically the waist, hips and lower back. This particular area is where the body gets its movement and generates the speed and power needed for knees, kicks and punches.
You can’t expect to throw a knockout punch without using your core, just like you wouldn’t expect to hit a home run by swinging a baseball bat without moving your legs.
Developing the core muscles is building a foundation for success. Aside from being advantageous in competitive sports, a strong core will help you feel good and look good too.
Now comes the tricky part: Training. Just as combat sports requires random and unpredictable movements, so too should your core training.
A lot of hype goes into exercising your core and even more so with your abdominal muscles. It can seem a but overwhelming at times but I’m here to inform you that getting ripped abs is not the science many people make it out to be (specifically exercise marketing companies looking to sell video tapes).
Ab training doesn’t need to be done daily because the rectus abdominus is a fast-twitch group of muscle fibers that are trained most effectively when worked in a complete range with low repetitions and the inclusion of weights (Cosgrove, 2008).
As for the core itself, there are dozens of effective exercises with a few of my favorites outlined here.
There are the tried-and-true methods like bicycle crunches, side planks and hanging leg raises. I also like the Swiss ball crunch (with a dumbbell) and the cable wood chop and reverse wood chop.
And don’t overlook the medicine ball. Like the kettle ball, a lot of designer workouts avoid them (as if they would turn you into a caveman upon contact).
For me they are a mandatory part of my core training. The rotation and flexibility I get from overhead passes, chest passes and side passes using the medicine ball are without equal.
And if you think your man enough, grab a kettle ball and bang out a few Turkish Get-ups.
Not only is that core, that’s hard core.
Once you’ve established your core training, it’s imperative you get the most out of it during your recovery. That means a good diet and proper nutritional supplementation. Like core training, the idea of committing to a supplement plan can be a bit daunting.
Fortunately for the readers of MMAmania, the good folks over at Feel it! Nutrition are offering $20 off their already low priced MMA Stack .
Mixed martial arts competitors have different nutritional needs. Just as one method of training won’t cut it inside the Octagon, one nutritional blueprint won’t suffice for high level athletes.
Don’t worry about trying to figure out what nutritional supplements are going to help you prepare for caged combat. Once again the Feel it! Nutrition experts have already done the research for you and assembled the most comprehensive stack available to help you achieve your goals.
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Amino Acids: Universal Amino 1000 (500 Capsules)
The key to using MMA Stack is incorporating it into your fight preparation. With the addition of MMA Stack you can take yourself to the next level.
If you’re stepping into the cage with an opponent who matches up evenly with you, the difference in the fight could come down to which fighter has the more complete core.
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