This is an article from Eric Wong on the value a dynamic warmup for MMA fighters before their workout can improve their mobility and help reduce the risk of injury…
MMA Dynamic Warmup
When you ask the majority of fighters what they do for a warm-up before training, most will say they do some type of stretching, usually for tight areas like the hamstrings and groin. But research shows that a dynamic warm-up is far superior for performance and injury prevention when compared to static stretching. So what exercises should a mixed-martial artist warm-up for optimum performance and injury prevention?
Well, there are a few general criteria that, when included, will result in maximum performance while decreasing the risk of injury.
1) Movements should be included for the muscles that are going to be used during the training session. If you’re doing the warm-up before a strength training session where you’ll be starting off with bench press, you’ll need to warm-up the pecs, triceps, deltoids, serratus anterior, and lats.
2) Movements should work the muscles through a complete range of motion. The dynamic warm-up will increase your mobility if you do all exercises to the end ranges of motion. For example, if you’re doing basic bodyweight squats, you’ll want to squat right down, touching your butt to your heels if you can. Doing so will help to keep your muscles, tendons, and ligaments from tightening up and shortening.
3) Muscle activation exercises should be included for muscles that are commonly inhibited. One muscle group that is often inhibited is the glutes. Because a lot of people have spent so much time sitting on them, they get sleepy and lazy and need to be woken up. If you have inhibited glutes, you may notice during lunges that your knee will cave in (valgus knee). This is a sign of glute weakness/inhibition. To activate the glutes before doing an exercise like lunges, you can do hip extensions. Simply lie on your back with your knees bent and feet flat on the floor, squeeze your butt cheeks together and raise your hips. Hold for 4 seconds, repeat 8 times.
4) The routine should increase the heart-rate, body temperature, and breathing rate gradually to a comfortable level. In order to do this, you’ll have to move quickly from one exercise to the next, which means you want to know exactly what to do before you get started. Like anything, if you fail to plan, then plan to fail. So come up with a routine before you get to the gym.
So in putting this together, you could do something very simple such as:
20 jumping jacks
10 hip extensions
10 squats
10 pushups
10 lunges
Repeat 2 to 3 times and you’ve got yourself a decent warm-up.
Watch more videos from Eric’s Ultimate MMA Strength
Thanks for this informative review
Really good review, answered many of the questions I had in mind. Any idea what you will be reviewing next?
i would not have figured this had been impressive just a few years ago then again it’s interesting how time evolves the manner by which you comprehend particular creative concepts, thanks with regard to the write-up it truly is nice to read something sensible now and then in lieu of the typical rubbish mascarading as a blog on the net, cheers
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Been looking for this type of information. Everything I’ve read anywhere else hasn’t covered it very well, but your post did. Thanks…
Are there other versions of this available that I’m able to purchase?
Hey mate, thanks 4 posting but this post doesn’t format correctly when using IE it is is overlapping.
If I were to start a blog I hope I’d be able to provide a post half as enlightened and insightful as this one. Keep it up!
Thanks for the heads up!
Thanks for posting this article. I’m decidedly frustrated with struggling to search out pertinent and rational comment on this matter. Everybody now goes to the very far extremes to either drive home their viewpoint that either: everyone else in the planet is wrong, or two that everyone but them does not really understand the situation. Many thanks for your succinct, relevant insight.
This is a great routine for getting pumped!
I’ll start with this routine and try to double it after a while too.
20 jumping jacks
10 hip extensions
10 squats
10 pushups
10 lunges
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[...] MMA Dynamic Warm-Up – Tips on How Mixed-Martial Artists Can Improve Mobility and Reduce Injury During Training [...]
The article makes some sense. Jumping jacks suck though. There is no human movement they resemble, they are asymetrical and imho, worthless. Why not do fighting techniques that would warm up the body and teach at the same time? How about doing kicks slowly instead of looking like middle schoolers being lead by some ill trained “coach?”
The Kempo school I attend on O’ahu does shrimping for warmups, then guard, side, full mount with partner reversals up and down the floor. Then class starts.