A fighter requires the development of three main abilities:. According to Tudor Bompa , strength training is time phased into five distinct sections. A typical periodised strength training plan would incorporate the following:. This phase forms the base of your strength. It is an important, but often neglected part of training. It is required after a medium to long term rest from training, or when beginning a strength based programme.
Ligaments, tendons need to be overloaded extremely gradually, and the central nervous system needs to adapt to new weight lifting techniques before the muscle will become a limiting factor rather than technique or ligament strength. The exercises in the phase will be general in nature, focusing on the often neglected qualities such as joint stability, strengthening connective tissues, correcting structural imbalances, and preparing for the more intense and specific training to follow.
The novice fighter may spend 8 weeks in this phase, whilst others may spend as little as 2 to 3 weeks. Exercises such as deadlifts which put great stress on the core and require a fairly high level of technique, would not be recommended for those who have not trained with weight before. Similarly for those who have not weight trained before, it is recommended that repetitions are kept high, until correct technique and posture for each exercise is learnt accurately. The length of the routine, including the number of sets will also depend upon the intensity and duration of other training undertaken thai boxing, wrestling etc.
Within the last 2 years, their has actually been an increasing body of evidence suggesting that training one set of an exercise to failure is just as effective in building strength as training with multiple sets. Although more research is required with elite athletes, this would suggest that a workout lasting as little as 30 minutes could be highly effective.
The below programme is recommended for an individual with no experience of weight training. It consists mainly of compound and core exercises that will form a base of strength, core stability and technique for the rest of the programme.
I have seen exercises such as deadlifts, squats and even variations of Olympic Lifts added into this phase. From my own personal experience I have found that due to a lack of core strength, and due to massive muscular imbalances in beginners, such exercises are rarely effective.
Instead I have included exercises such as front squat and overhead squat which will predominantly stress and develop the core, and will prepare the body for the exercises to come. Remember to do ten minutes of cardio and mobility exercises before doing any weight training. As with every phase leave at least 1 day in between routines.
This phase may not be applicable to those fighting in specific weight categories, as the individual is likely to gain weight. This phase provides a solid foundation for building maximal strength, and provides greater muscle fibre mass, to increase the potential strength and power that can be attained. This phase is usually about 5 weeks long. Compound exercises should be emphasised in the weights room, with repetitions of 6 — In the following routine I have added squats, but with high repetitions.
Before attempting heavy squats or deadlifts a fighter should first ensure that their posture is correct, that their core is strong and their flexibility is adequate. Common mistake include bowing of the knees and raising of the heels off the floor. Maximal strength is often a limiting factor in power, and therefore is very important for an MMA fighter. Moreover, maximal strength and power is most often used during a fight and is therefore more specific to MMA than higher repetition training programmes.
However, I would not recommend doing 1 rep max exercises too often, and would never do them with isolation or core exercises. Remember to warm up and perform a warm up set before each exercise.
Perform a number of warm up sets before completing a working set of deadlifts. I have separated the routine into 3 shorter workouts, to reduce the effect of fatigue on strength training. I would even be tempted to remove some of the isolation exercises such as calf raises, shrugs and French press is recovery effects other aspects of training.
This phase is incorporated in order to convert all gains in strength, into more functional, sport specific abilities. Strength in the weights room forms a good base of strength and power, but in order for this to transfer directly to the cage, more specific exercises must be performed. In order to convert strength into more sport specific power, exercises such as Olympic lifts and plyometrics should be performed.
Before undertaking these exercises, it is important that the fighter has a strong core, a high level of proprioception and flexibility. All of which should have been built in the previous three phases. Maximal strength training has taught the body to exert maximal effort against a maximal load. Power training will teach the body to exert maximal force against less resistance, and with greater speed. In addition, functional exercises will develop the specific coordination and neuromuscular pathways needed in order to perform take downs, strikes and other techniques with maximal speed and power.
This engages areas of the brain that are not usually active and will help improve your concentration. If you have difficulty writing, you can also speak what you observe out loud. The important thing is to just pay close attention to your surroundings. Caregivers, place two different cards from a deck of playing cards face up and let the person view them for 5 seconds. Turn the cards face down.
Now ask them to point to the cards that are named e. Every once in a while ask for a card that was not shown. One good naming therapy exercise is to have someone else write down several general categories such as tools, animals, plants, countries, occupation, foods, sports, etc. Then try to remember and name verbally or in writing as many items in that category as possible.
For caregivers, if the patient gets stumped, you can give hints. Then, go and find those items without writing down what the person said. As you improve you should increase the number of items you must memorize, until you can recall 7 items.
Select four playing cards in sequence 3 of clubs, 4 of clubs, 5 of clubs and place in random order face up. After five seconds turn the cards face down.
As you improve increase the number of cards in the sequence, allowing one more second of view time for each card added, to a maximum of 7 cards. The following cognitive rehabilitation exercises can be used to help you improve your problem solving and planning skills:.
Caregivers, give the person some coins and ask them to tell you which coins would add up to 35 cents, 54 cents, etc. Color Sudoku stimulates similar pattern and logic areas of the brain as number Sudoku does, but is easier for people who might still have trouble manipulating numbers.
The puzzle consists of three rods and at least 3 disks. The more disks there are, the harder the puzzle is. The goal of the puzzle is to move all the disks over from the first rod to the third without having a larger disk end up on top of a smaller one.
This not only engages the logic and problem solving areas of your brain, it also requires you to plan ahead and strategize, which helps train executive functions. Chess and other brain-stimulating games like Sudoku and crossword puzzles are great for activating the left side of your brain and improving your problem-solving skills. You can use cognitive exercise apps to motivate yourself to exercise your brain frequently.
The more you practice cognitive exercises, the sharper your mental skills will become. And there you have it! We hope you find these cognitive rehabilitation exercises for TBI recovery useful. Get instant access to our TBI recovery tips ebook with 20 pages of helpful advice by signing up below! The lockdown in June was a great challenge for him as his caregivers stopped coming, no gym workouts and no outings for a coffee. Being his mother and primary carer I feared that this was a hotbed for depression.
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