Free fighting, also known as international free fighting, free karate in Europe and America, etc. Instead of sticking to any fixed routine, we advocate free play in actual combat according to the situation, flexible use of various three-dimensional techniques such as boxing, footwork, elbow, knee and wrestling, with both length and breadth, and comprehensive display, with the aim of finally knocking down or defeating opponents. So how are freedom fighters trained?

First, special physical training

In the special physical training with MMA characteristics, I prefer three contents: waving long rope (rope and chain), net play and tire turning.

Waving a long rope is to fix one end of two long ropes (also with a chain), grab the other section with both hands and wave it up and down to produce mechanical waves. This kind of training has obvious promotion effect on grasping boxing, punching, wrestling and anti-wrestling. From upper limb muscles and back muscles to core muscles and legs, almost all muscles in the whole body will be trained.

Net bounce is a kind of vertical jump without run-up, jumping to a table, a bouncing table or even a semi-balanced ball. This training is mainly to enhance the explosive power of the legs and the control of the core area. If you use a semi-balanced ball, you can also increase your ability to prevent falling.

Rotating tires can train almost all muscles in the whole body. This training mainly exercises the muscles of the upper body and back, which is similar to hard pulling, but the parts are slightly different. In addition, rotating tires also exercises quadriceps, similar to squats.

Second, the characteristic batting training

There are many training methods for hitting the ball, the most common ones are hand target, foot target and sandbag.

In MMA, because ground attacks are allowed, there is also a special training, that is, hitting tires with a sledgehammer (yes, tires again). The first time I saw this action was in the training video of fedor, a famous Russian MMA player. I was deeply impressed at that time, because he had defeated many famous artists who used to rely on Brazilian Jiu Jitsu to subdue their opponents to the ground in previous competitions. After seeing this training method, I immediately understood its significance.

Of course, there are also some special trainings, such as the leg training system of Muay Thai. There are some schools that let athletes choose plants with soft skin but strong toughness to kick, and videos of famous Muay Thai player Bo Qiu kicking trees can also be found online. However, these natural training methods destroy trees and easily hurt athletes. In addition, sandbags are very exquisite in workmanship, and the surface materials and decompression treatment are very close to the real human body, so it is not necessary to imitate these original training methods.

Third, technical and tactical training.

Due to the promotion of large MMA events such as UFC, the perfection and subdivision of MMA technology have been greatly promoted. In addition to the well-known boxing, kicking, throwing and ground techniques in fighting, it is even subdivided into how to use the cage edge to fight, which is called cage edge technique for short. With half of the horizontal space limited, many traditional wrestling and ground skills cannot be fully displayed and need to be changed and adapted. In the standing part, you can also rely on the cage side to preserve your physical strength, maintain balance, and even change your body position and strength, and at the same time get a favorable situation. A good MMA coach should at least know how to deal with being pushed by the cage and how to be consumed by the opponent's physical strength, so as to effectively attack and control.

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