Conditioning For Mixed Martial Arts

Mixed martial arts conditioning is probably the most rigorous, difficult training an athlete can do. It is imperative that a fighter has high stamina everytime he or she enters the ring. Stamina is everything, and can make the difference between winning and losing. Condition yourself well, and you’ll be able to go the distance.

Most individuals who want to start training for MMA think that the best way to become a better fighter is to start fighting with different opponents. This attitude may help one learn how the opponent fights and but it does limit your creative fighting skills and also does not help one build the endurance or strength- which are very important factors in MMA type fighting.

For those who are interested in becoming AN excellent MMA fighter, one should be a balanced athlete with efficiency. This is only acquired after having undergone an all round conditioning program. The bottom line in any sport today is sports conditioning and physical fitness. Further all first rate athletes should have placed their bodies under varying degrees of stress to increase the physical and mental capabilities- which are a must in MMA.

The component of a fitness program for a professional athlete in MMA are diverse and in general include the following:

Strength – The quality or state of being strong; with great capacity for exertion or endurance (both physical and/or mental)

Power: Ability to act and exert or perform maximal muscle action instantaneously

Agility: The ability to move the body or limbs quickly and easily with forceful muscular action

Balance: The state of being able to control the body’s position (either while stationary or mobile) either in the air or on the ground.

Flexibility: The ability to achieve a wide range of motions and angulations of the body without undue stress.

Endurance: The ability to bear or suffer moderate to severe degrees of pain or distress without being over come.

Patience: The ability or quality of putting up with enduring pain and waiting for the right moment to strike.

Stamina: The principal strength or power of enduring a prolonged fight or exercise schedule

Coordination: The ability to integrate power, flexibility, strength and balance in a fight. Well coordinated fighters are very successful in MMA.

For the ideal MMA athlete, all the above factors are required to build on physical fitness and conditioning of the body. All are important factors, but the key factor is to improve one’s cardio-respiratory system, for without it none of the above can be improved.

For those wishing to enter a body conditioning program, one should join a professional gym. A professional personal trainer can help guide you through the best exercises and view your performance. There are many sites on the Internet which deal with fitness and conditioning and one should read about it. Body conditioning is a time consuming affair and one should understand that time commitment is an essential part.

A commitment to conditioning, is a commitment to success in the world of mixed martial arts.
Bujinkan Bukeyashiki Dojo – New Jersey Ninjustu dojo
UniformsForMartialArts.com – Quality, value, selection and style in everything for the martial artist!
Fresh Meal Delivery – Enjoy fresh meals delivered to you and choose from a database of over 2,000 recipes.
Boxing Memorabilia
Tai Chi Health Centre Association – Tuition, Workshops & Displays. Working with & for the community promoting alternative disciplines for a healthier longer life.

Nutritional Goals for a Brazilian Jiu-Jitsu Athlete

Brazilian Jiu-Jitsu athletes are under a constant pressure to maintain their weight to be eligible for particular weight categories. They meticulously monitor the number of calories they consume to manage weight. In addition, they have to ensure proper nutrition, which is important for strength and good performance.

Brazilian Jiu-Jitsu athletes need a healthy blend of all nutrients. They need carbohydrates for instant energy. Ideally, carbohydrates should form 55 to 60 percent of the total calories consumed by Brazilian Jiu-Jitsu athletes. Proteins help an athlete develop muscular mass and should form 12 to 15 per cent on his diet. Athletes must also pay special attention to their vitamin and mineral intake. Usually athletes focus on a protein-rich diet and miss out on vegetable and fruits that are chief sources of vitamins and minerals.

However, monitoring the nutritional intake can be tougher than monitoring calorific intake. Setting nutritional goals can help a Brazilian Jiu-Jitsu athlete maintain his weight and proper nutrition. He can divide his nutritional and calorie requirements of an entire day according to different meals and try to achieve them one at a time.

A Brazilian Jiu-Jitsu athlete’s breakfast could contain high fiber cereal, fruit juice, skimmed milk, whole-wheat toast, low-fat yogurt, fruit preserves, milkshakes make from low-fat milk, fresh fruits egg whites, poached eggs, etc. He should take care not to include products that are high on sugar or fat.

Lunch and dinner could contain soups, chicken or tuna salad, boiled egg sandwiches, fresh fruits, cottage cheese, vegetable pizza, low fat yogurt, etc. An athlete can also include puddings that are made of low-fat milk. Ideally the dinner of a Brazilian Jiu-Jitsu athlete should be 60 to 70 per cent of the lunch. He should take care that mayonnaise and toppings used in salads or sandwiches are low-fat.

A Brazilian Jiu-Jitsu athlete also needs a re-hydration plan to replenish all the fluid lost in exercising and practice. He can determine the amount of fluid he requires in a day and divide the intake over the entire day.

A Brazilian Jiu-Jitsu athlete can finalize the contents of his meals by determining the number of calories that he needs to consume in a day to manage his weight. Ideally, this number should be the product of his body weight, 10 and 1.7. He’ll also have to consider the energy his body loses in workout and add it to his calorie intake.

Mixed Martial Arts tournaments

Mixed Martial Arts (MMA) tournaments have their roots in Vale Tudo and other similar tournaments held in Brazil and Japan decades ago. However, it gained international exposure and popularity only after the first Ultimate Fighting Championship in 1993.

Several techniques from various forms of martial arts are allowed to be applied in Mixed Martial Arts tournaments. Fighters may use striking techniques (kicks, knees, punches) as well as grappling techniques (throws, takedowns, submission holds, etc) within the limits of the rules. Sprawl-and-brawl, clinch fighting, ground-and-pound, submission grappling, and lay-and-pray are some of the strategies that fighters use in the tournament.

Though, initially known for minimal application of rules in the combat, MMA fighters have to adhere to specific set of rules while fighting the tournament. Rules regarding time limit of the fight, number of rounds, knock-out, submission, disqualification, etc. have evolved over a period of time to address fighters’ safety issues. State Athletic and Boxing Committee is a governing body in the U.S. that oversees tournament rules. However, there are a few such agencies in Japan and Europe that regulate MMA tournaments. As a general rule, eye-gouging, head-butting, biting, spitting, fish-hooking, attacking groin, and using abusive language during the tournament is illegal and unethical.

A fighter can win the MMA tournament either by knocking out the opponent or if the opponent admits defeat verbally or by tapping thrice on the mat/floor. Referee stoppage, doctor stoppage, disqualification, corner stoppage (fighter’s cornermen admitting defeat on behalf of the fighter), judges’ decision after the tournament bout has expired , and no contest (in the event of both fighters violating rules of the play) are some other ways to conclude the tournament.

Gi (wrestling singlet and tight fitting vest and shorts) is the official fight apparel for MMA tournaments. It is mandatory for the fighters to use MMA gloves and groin guards for safety. They may also use other protective gears like gum shield and knee pads in the tournament.

The Ultimate Fighting Championship is the title of highest rank in Mixed Martial Arts. Apart from this, there are several others organized in the U.S on regular basis. The rules of the tournament may vary with the sponsor organizations, but general rules apply everywhere.

Are you the right candidate for the Brazilian Jiu-Jitsu

Brazilian Jiu-Jitsu is a martial art and combat sport that focuses on self defense. It has evolved form Jiu-Jitsu, which is known as the oldest martial art developed by Asian monks. Brazilian Jiu-Jitsu uses simple yet effective techniques like joint locks, compression locks and chokeholds to make the opponent submit. Brazilian Jiu-Jitsu also gives numerous health benefits to practitioners. Due to these reasons, Brazilian Jiu-Jitsu is gaining popularity. However, most people do not take up Brazilian Jiu-Jitsu as they doubt if they are the right candidate for the sport. Little do they realize that, Brazilian Jiu-Jitsu suits most people, irrespective of age, gender, built and profession.

People across all ages can learn Brazilian Jiu-Jitsu. Children as young as 5 years of age are known to have enrolled for Brazilian Jiu-Jitsu. Various academies also have senior citizens as students. Though the training methods vary for different age groups, there are no restrictions regarding age of Brazilian Jiu-Jitsu practitioners. Also, some academies may have specified restrictions regarding the age of the students. Therefore, if you come across an academy that does not take students of your age, don’t get discouraged.

An aspiring Brazilian Jiu-Jitsu athlete must have the dedication and inclination to learn. Brazilian Jiu-jitsu requires athletes to follow a rigorous practice schedule, strict diet and a set of ethics. If you have the will power to stick to the training schedule, you can successfully learn this sport. If you are suffering from any pre-existing condition like heart disease or blood pressure, consult your doctor before you take up Brazilian Jiu-Jitsu.

Most people also believe that they need to have a strong build to learn Brazilian Jiu-Jitsu. This is a common misconception. Brazilian Jiu-Jitsu is an art of self defense that helps a person gain control over a physically stronger and larger opponent. It uses techniques of grappling and ground fighting that nullifies a larger and stronger person’s advantage of higher reach. However, Brazilian Jiu-Jitsu training helps a person develop his physique as he practices different techniques and exercises regularly.

How can Brazilian Jiu-Jitsu Athletes Prevent Heat Illness

Brazilian Jiu-Jitsu athletes follow a rigorous training schedule which includes several practice and exercise sessions in a day. Sometimes, they also tend to over-exert to lose weight instantly. Due to this the heat regulating mechanism of their body fails to get rid of the tremendous heat that it generates. This lack of cooling leads to increased body temperature which can be dangerous. It can cause heat cramps, heat exhaustion, heat rash and heat strokes. However, little care on the part of athletes or their trainers can prevent heat illness.

A Brazilian Jiu-Jitsu athlete should try to acclimatize his body to higher temperature before starting to train. Brazilian Jiu-Jitsu athletes usually have multiple training sessions in a day, which could expose them to extremely hot and humid conditions for long durations. An athlete can start by small training or workout sessions. He should ideally take 10 to 14 days to prepare his body to get used to prolonged high temperature and humidity.

Brazilian Jiu-Jitsu athletes lose a lot of fluid through sweat. They also tend to spit frequently, which deteriorates the situation further. They need to replenish this loss of fluid to prevent heat illness. Brazilian Jiu-Jitsu athletes must consume fluids like water, sports drinks and juices at regular intervals. They shouldn’t take thirst as in indicator for lack of fluids. Usually, drinking a small quantity of water quenches thirst, but it hardly helps in making up for the total fluid loss of the body. Coaches can look for energy drinks that are good to taste so that the athlete is encouraged to drink them more often. Energy drinks also help athletes in making up for the lost nutrients such as sodium, electrolytes and potassium.

Brazilian Jiu-Jitsu athletes must record their weight before and after every practice or workout session. This will give them a fair idea of the amount of fluid lost so that they can restore it. Ideally, an athlete should drink 24 ounces of water for every pound lost during a session. He must drink this fluid within six hours after the session. Reports say that an athlete must make up for 90% of the weight lost during practice if he plans to have another session in the same day.

During practice sessions, trainers must check the temperature and humidity level to ensure that the surrounding conditions do not become stressful for the athlete. They should also keep an eye on the athletes to spot any signs of heat illness.

In addition to the above measures, Brazilian Jiu-Jitsu athletes must eat right and avoid taking salt tablets to make up for the lost sodium. This could lead to dehydration. A Brazilian Jiu-Jitsu athlete’s diet should contain 6 to 8 servings of fruits and balance of all necessary nutrients.

How Can Brazilian Jiu-Jitsu Athletes Avoid and Cure Injuries

Brazilian Jiu-Jitsu is an age-old martial art that uses techniques of grappling and ground fighting for self defense. Like all other martial arts, practicing Brazilian Jiu-Jitsu can be strenuous and risky. Brazilian Jiu-Jitsu athletes are vulnerable to various injuries. They must be aware of all potential injuries and must try to avoid them.

Brazilian Jiu-Jitsu athletes can face minor injuries like bruises, sprains and wounds. Sprains are superficial and usually affect the spine and legs. Brazilian Jiu-Jitsu athletes can also suffer from dislocations and fractures. Dislocations have usually been observed in areas like shoulders, toes and knees. Fractures are likely to happen in bones in the pelvic area, thighs and ankles. Brazilian Jiu-Jitsu athletes are also vulnerable to some life threatening injuries in the skull and spine.

However, these injuries can be avoided. Brazilian Jiu-Jitsu athletes must wear necessary safety gear. They can wear chest guards to prevent their ribs and chest muscles. Foot pads and shin guards can be used to prevent the shin muscles from injury during compression locks. Brazilian Jiu-Jitsu athletes can also use hand pads to prevent injury in the fingers and palms. Athletes can also use head gear and mouthpieces to prevent any serious head and jaw injuries. Athletes can also use athletic pads and groin pads. Brazilian Jiu-Jitsu Athletes must also ensure that they do not practice on uneven or soft surface to avoid injuries.

In case a Brazilian Jiu-Jitsu athlete gets hurt, he must get immediate medical attention. Minor injuries like bruises and sprains can be treated with basic first-aid and heal fast. Brazilian Jiu-Jitsu coaches must be trained in providing first aid. Immediate first aid can prevent an injured athlete’s condition from deteriorating. However, injuries in vital parts like skull and spine need proper medical attention. Sometimes, seemingly superficial swelling in the jaw can turn out to be a skull injury, which can be fatal if left untreated. If the athlete gets hurt in any of the vital parts of the body, he must be taken to the doctor immediately.

How Can a Brazilian Jiu-Jitsu Athlete Monitor Vitamin Intake

Brazilian Jiu-Jitsu athletes have to complement their rigorous exercise sessions with a balanced diet to get results. Their diet must contain a balance of all nutrients. However, Brazilian Jiu-Jitsu athletes tend to choose high-protein diet as they believe that it would help them develop muscle mass. Due to this they may end up ignoring vegetables and fruits that are the primary source for vitamins. Though, vitamins are not known as performance enhancers, their deficiency can lead to muscle damage and impair an athlete’s performance.  Most common vitamin deficiencies found among athletes are the B-complex vitamins and antioxidants like vitamin C, E and beta-carotene. Antioxidants are required to handle the stress developed on muscles due to exercise.

The first step to avoid this damage is monitoring the vitamin intake of the body. A Brazilian Jiu-Jitsu athlete could be consuming fewer vitamins than required if he is trying to lose weight by cutting his diet. Unhealthy eating habits like eating junk food, fried snacks and processed foods can also lead to vitamin deficiency. Consuming less than four to five servings of fruits and vegetables can also lead to vitamin deficiency. Athletes who smoke and drink excessively are also at the risk of vitamin deficiency. Athletes who suffer from pernicious anemia can also be suffering from vitamin deficiency due to reduced absorption of vitamins in their body. If an athlete suspects vitamin deficiency due to any of these reasons, he should consult a nutritionist to get a proper analysis of his nutrient consumption.

If a Brazilian Jiu-Jitsu athlete is diagnosed with vitamin deficiency, he can rectify it by making necessary amendments in his diet. He should avoid following a diet plan that provides special emphasis on any specific nutrient. A Brazilian Jiu-Jitsu athlete can consult a nutritionist to get a diet chart for himself. He must also include five to six servings of fruits and vegetables in his daily diet. Energy drinks, rich in vitamins, can also help in replenishing the body with vitamins.

Brazilian Jiu-Jitsu athlete can also take vitamin supplements to make up for a deficiency. However, the supplement must add vitamins within the Recommended daily Allowances (RDA) or Adequate Intake (AI) level.

High Performance Meals for Brazilian Jiu-Jitsu Athletes

A healthy and balanced meal can go a long way in helping a Brazilian Jiu-Jitsu athlete enhance his fitness and performance. Every Brazilian Jiu-Jitsu athlete must experiment and find the right mix of foods for him. However, the principles and rules that all the athletes have to follow would be the same. A high performance meal helps the athlete gain optimum fitness level and boosts his performance in the sport.

A high performance meal must contain the necessary nutrients within a specific calorie limit to help a Brazilian Jiu-Jitsu athlete maintain his weight. It doesn’t necessarily require the athlete to fix the list of things that he will consume. He can simply define his options and pick the right one by weighing the pros and cons.

To start with, a Brazilian Jiu-Jitsu athlete can decide the best drinks for him. He can opt for skimmed milk instead of whole milk. 8 oz. of skimmed milk has only 86 calories as compared to 122 calories of whole milk. It also has minimal amount of fat content and offers most nutrients of whole milk, including calcium. He could also opt for fresh fruit juices instead of carbonated drinks. Carbonated drinks offer no nutrition and add a lot of calories. Fruits juices offer the nutrients and are also low on sugar.

Similarly, the athlete could pick the food by weighing the pros and cons. He could opt for white meat instead of red meat, which adds unnecessary calories. Look for options high on fiber such as cereal, whole wheat breads and minimally cooked vegetables. A high fiber food should provide 3 grams of fiber per serving. A Brazilian Jiu-Jitsu athlete should keep this in mind when purchasing packaged food.

A Brazilian Jiu-Jitsu athlete also has to control food cravings that can make him exceed the calorie intake. Food cravings occur when a person consumes foods that provide direct fats and sugar that are absorbed quickly in the body. A Brazilian Jiu-Jitsu athlete could opt for foods like egg whites and fruits that contain complex carbohydrates and are high in protein. These foods can prevent cravings and hunger and also provide energy.

A Brazilian Jiu-Jitsu athlete can start by determining the right calorie intake for himself and then go on to decide the food based of their nutritional value. He must also take care to include a wide variety of foods and have a flexible diet plan so that he doesn’t get bored.

Heat Illness and its effect on Brazilian Jiu-Jitsu athletes

Our bodies have a natural mechanism of regulating the body temperature through sweat and emitting heat through skin. This mechanism helps our body temperature to stay normal. However, this mechanism may fail if our body is exposed to extreme conditions like high temperature or humidity level. In such cases, the body fails to cool down and its temperature builds up to unnatural and harmful levels. This condition is called heat illness and can lead to problems like heat cramps, heat rash, heat exhaustion and heat strokes. In some cases, heat illness can also be a result of dehydration.

Brazilian Jiu-Jitsu athletes are more vulnerable to these problems due to their rigorous practice and exercise schedules. Brazilian Jiu-Jitsu athletes usually practice for long hours and lose substantial amount of fluid through sweat. They also tend to spit frequently. Usually, Brazilian Jiu-Jitsu practice sessions and fights are organized in closed areas. This leads to rise in the temperature of the surroundings, due to which the athlete’s body fails to emit heat and his body temperature keeps rising. The body fails to release heat through sweat as the surroundings are very humid too. If the athlete’s body is dehydrated, body fails to sweat and release heat.

In such condition an athlete’s body temperature rises to unnatural level. Due to this Brazilian Jiu-Jitsu athletes can experience cramps in legs, arms or abdominal muscles. This is a result of low sodium and fluid level in the body. It impairs an athlete’s performance and he may also feel exhausted due to lack of fluids in the body. In severe cases, the athlete can also suffer from heat strokes. This is a life threatening condition and the body temperature can soar up to 106 degrees Fahrenheit. It requires prompt medical attention.

Medical assistance should be available for Brazilian Jiu-Jitsu athletes when they are practicing or in a tournament. Trainers should have basic knowledge on how to handle heat illness. This will ensure that an athlete’s condition does not deteriorate any further.

Effects of Alcohol on Brazilian Jiu-Jitsu Athletes

A drink or two after or before a match seems harmless, doesn’t it? In fact, some Brazilian Jiu-Jitsu athletes believe that a little bit of brandy before a tournament can improve their performance. They think that the high calorific value of alcohol would convert into improved energy level during a fight. However, this is not true. Alcohol is a depressant and not a performance enhancer. And while fighting, it only harms an athlete’s performance.

Alcohol has a high absorption rate and can continue to affect the performance of a Brazilian Jiu-Jitsu athlete till it is present in the bloodstream. It is known to impair abilities like concentration, accuracy and hand-eye coordination that are vital for a Brazilian Jiu-Jitsu athlete. Alcohol is also known to increase the reaction time of a person while it is present in the blood-stream. It also causes irregular sleep patterns that can make an athlete irritable.

Most Brazilian Jiu-Jitsu athletes also believe that the high carbohydrate level in alcohol will be converted into energy immediately. However, alcohol is metabolized in the liver and does not add any strength to the muscles. Liver reacts to alcohol as a toxin and works to get rid of it. This affects the basic function of liver, i.e. balancing the blood level of glycogen, due to which an athlete gets exhausted faster. It also reduces the endurance level of the athlete and slows the repair mechanism of the body. Usually, these affects can last till 48 hours after consuming alcohol.

Alcohol can also cause dehydration and increase the chances of heat-illness in a Brazilian Jiu-Jitsu athlete. Alcohol also hits the cardiovascular system. It is known to raise the blood pressure, which requires the heart to pump harder to ensure proper blood circulation. In the longer run, alcohol can also cause irregular heart rhythms and weak muscles.

Over a span of time, alcohol can also deplete the vitamin level of the body. It can also have an adverse effect on the absorption of nutrients. This can impair the basic metabolic functions and immunity and lead to various deficiencies that affect organs like heart, liver, thyroid and kidneys.