Workout-X Guide To Mixed Martial Arts
01. Introduction
02. What is Mixed Martial Arts?
03. Evolution of Mixed Martial Arts
04. Regulation of Mixed Martial Arts
05. Understanding Mixed MArtial Arts
06. Disciplines in Mixed Martial Arts
07. Fighting Techniques of Mixed Martial Arts
08. Benefits of Mixed Martial Arts to Women
10. Using Mixed Martial Arts to Train
11. Risks Associated with Mixed Martial Arts
12. Conclusion
Introduction
Mixed Martial Arts has received a lot of publicity and exposure in the news in recent times; this is probably because of the much advertised TV tournaments. However, as popular as mixed martial arts has become in the mainstream media, there is still a lot of confusion and misconception about what MMA entails and its function in fitness and training regimes. Some of this confusion stems from all the negative publicity given to the MMA and the call for bans from different quarters. Nevertheless, MMA has continued to grow at a phenomenal rate.
Even though MMA is a mixture of different martial arts styles, it has evolved to become a fighting style in its own rights so that despite the fact that MMA incorporates Brazilian Jiu Jitsu or Muay Thai for instance it cannot be termed either and over the years has developed its own set of rules and regulations.
MMA is more than just a physical activity as it involves a lot of mental preparedness and focus. There are several strategies and tactics employed by experienced MMA fighters and these make use of some complex moves which can be very dangerous if done without appropriate training.
Despite the negativity and possible danger associated with MMA, or perhaps in spite of it, MMA continues to gain popularity and is now being used as part of fitness training routines. The reason for this is not farfetched as MMA is one of those rare whole body workouts that train the entire body and build the skills necessary for sports and fitness training; skills like endurance, speed, strength, power and agility.
When used in sports training, the benefits of MMA are rather obvious. But for fitness training, incorporating MMA into the fitness routine goes a long way in helping to achieve fitness goals and providing total conditioning.
No doubt, there are some risks associated with MMA and there have been casualties on record. However, this has mostly resulted from amateur fighters practicing moves that have not been adequately learned. The results have been tighter regulations and safety measures.
MMA appears to have come to stay and as several voices seem to be calling for the ban, more states in the US and regions across the world are gradually beginning to recognize it and accept it. There is a reason for this and this Definitive Guide to Mixed Martial Arts aims to explore that.
What is Mixed Martial Arts?
When asked what MMA is, there is a certain confusion that is generated. While some might say it is mostly Judo and some other fighting forms, others might reply that it is mostly Muay Thai and some Judo. While these answers might be correct to some extent, they are only half correct. This is because MMA is more than just a mish-mash of several martial art styles. It has evolved to become a fighting style with its rules, moves and tactics.
So what exactly is MMA? MMA is a sport that combines different techniques from wrestling, boxing and traditional martial arts fighting styles, including Judo, Brazilian Jiu Jitsu and Muay Thai. Although someone who is versed in any of these fighting forms can fight MMA, this would have to be learned from the beginning and what that person knew about the traditional fighting style would have to be put aside.
In the early days of the sport, MMA was also known as ‘no holds barred’ fighting and even though it has grown past that it still has very little rules and these were only established in the last decade. MMA fighters use every part of their anatomy that is available to them, including the arms and the feet. This is one reason why MMA is increasingly being advised for total fitness, it works on every part of the body.
During an MMA fight, there are three stages that are utilized and they involve stand-up fighting which makes use of techniques like kicking, punching and using the knees and elbows on the opponent; Clinch fighting which involves holding the opponent in a clinch-like grip usually as a preventive measure; and ground fighting, which makes use of different hold tactics to keep the opponent down.
MMA as a structured fight style is relatively new and what most people know as MMA is as a result of the widely publicized tournaments that have been held in different places in the world, in the past 10 years. Nevertheless, MMA that is, the style of fighting that makes use of the whole body of the fighter, incorporating the use of fists, knees, elbows and every part of the body you can think of, is a really old form of fighting that can be traced back to the 19th Century and probably before that. It has gradually evolved to what is now known as MMA.
Evolution of Mixed Martial Arts
In the past decade, Mixed Martial Arts have become a popular combat sport. Helped along by the media, it has acquired a status as a well recognized sport and most people predict that is will not be too long before it is approved by the Olympic Sports. But this combat sport was not always this well recognized or accepted and it has evolved over the years from no holds barred fighting to the what is now know as Mixed Martial Arts, a name coined by Rick Blume, the President and CEO of Battlecade.
Mixed martial arts can trace its origins to early Greece when the sport of Pankration was introduced into the Olympic Games. This sport combined a mixture of wrestling and boxing and had little or no rules except the no-biting rule and the rule that combatants were not allowed to gouge out eyes. It was an intense sport that often led to death. It later declined to be resurrected again somewhere in Brazil by the Gracie family.
The Gracie family learned Judo from a renowned Japanese Judo master and adapted it to their realities to produce what is now known as Brazilian Jiu Jitsu. This form of fighting made use of every form of fighting technique that was known including boxing, wrestling, grappling techniques and the use of fists, elbows, knees and feet when fighting. It was later introduced to the United States and became known as mixed martial arts, or no holds barred fighting when the Roriorn Gracie, together with Art Davie and Bob Meyrowitz came together to form the Ultimate Fighting Championship (the UFC).
Bob Meyrowitz was the President of Semaphore Entertainment Group (SEG), which had made a name for putting live pay-per-view shows of sports events. This is important because it is doubtful if mixed martial arts would have received the popularity and consequently notoriety that it did without the pay-per-view. The UFC held its first event in 1993 and by the third event, had sold up to 300,000 views for every pay-per-view show.
As the popularity of mixed martial arts grew, so also the negative reviews and the UFC took at hit when pay-per-view carriers dropped it. Several states in the US also banned mixed martial arts events and in other parts of the world, particularly in Europe, mixed martial arts events were associated with a lot of violence and negativity. However, all that began to change when the UFC was purchased by Zuffa, LLC.
Under the leadership of Dana White and the Ferritas brothers, UFC remodeled itself and rules were established for their events. Regulations were put into place and it became a sport that required expertise and training. Mixed martial arts trainers became some of the fittest fighters around and they had to have some smaller fights under their belts before they were allowed to try for the big fights.
With the introduction of rules and regulations to the UFC, mixed martial arts as a legitimate sport was born.
Regulation of Mixed Martial Arts (Bodies and Associations)
After years of fighting for legitimacy, mixed martial arts came up with rules and regulations guiding MMA combats in an attempt to gain legality in different states. The problem with this was that the rules and regulations varied across state borders and though they had their uses, were neither unified nor accepted by the different states. That was the situation years ago. However, mixed martial arts now have statutory or administrative regulation (and sometimes a mixture of both) in 42 out of 48 states of the United States. Alaska and Wyoming are exceptions because they do not have athletic sanctioning bodies.
The number of states that have now adopted mixed martial arts regulations has increased exponentially in the past few years, with an increase from 22 states to 40 in just 3 years. The regulations guiding mixed martial arts tournaments usually include the rules under which a bout will be fought, the medical requirements and precautions necessary, the licensing and registration requirements and fee and tax requirements.
New Jersey was the first state to adopt regulations guiding the rules and procedures for holding a state-sanctioned mixed martial arts event in 2001. This was a process that involved allowing MMA promoters to hold events within the state. While these events were not necessarily sanctioned, they were necessary in order for the New Jersey athletic sanctioning body to observe live games and come up with practicable regulations guiding mixed martial arts events.
The result of this observation was a meeting between the New Jersey state athletic control board with members of other state regulatory bodies, MMA promoters and interested parties to make an attempt to bring uniformity to the different rules and regulations that had been in operation in different states. These rules are now known as the ‘Mixed Martial Arts Unified Rules of Conduct.’
Under the Unified Rules, there are several regulatory systems that are put in place and one is the licensing of all mixed martial arts fighters. For instance, the Nevada regulations provide that no one may take part in any way, in an MMA contest without first acquiring a license from the regulatory body that is in charge of that. Rules like this have created orderliness in the world of mixed martial arts and have given it legitimacy not just in the US but also in other parts of the world.
Since then, the UFC has been very vigorous in its attempts to get the Unified Rules adopted across several states of the US and it has largely been successful in its lobbying attempts.
Understanding Mixed Martial Arts (Rules and Scores)
Under the Unified Rules and Other Important Regulations of Mixed Martial Arts contained in the UFC website (http://www.ufc.com/discover/sport/rules-and-regulations), mixed martial arts is defined as “unarmed combat involving the use, subject to any applicable limitations set forth in these Unified Rules and other regulations of the applicable Commission, of a combination of techniques from different disciplines of the martial arts, including, without limitation, grappling, submission holds, kicking and striking.”
This definition provides the framework for the rules that follow. To properly understand the rules of mixed martial arts, it is important to know what the weight divisions are and these include Flyweight – 125 pounds and under, Bantamweight – over 125 to 135 pounds, Featherweight – over 135 to 145 pounds, Lightweight – over 145 to 155 pounds, Welterweight – over 155 to 170 pounds, Middleweight – over 170 to 185 pounds, Light Heavyweight – over 185 to 205 pounds, Heavyweight – over 205 to 265 pounds and Super Heavyweight – over 265 pounds. Each MMA contestant needs to fall within one of these weight classes, with a 1 pound weigh allowance, in order to qualify for an MMA contest.
The Unified Rules further covers other matters such as the requirements of the combat ring, the stool for each contestant and the equipment. Noteworthy is the safety precautions that are mandatory for each MMA contestant such as what is necessary for hand wrapping. This is usually made from surgeon’s adhesive tape and should be evenly wrapped around the hand and must be with the approval of and in the presence of the commission.
Mouthpieces are another essential during competitions and a round cannot take place unless there is a mouthpiece, which has been examined by a physician, in place. While the male mixed martial artists can wear groin protectors, female mixed martial artists cannot wear those although they may wear breast protectors. Other factors like apparel and appearance are also covered.
Mixed martial arts non-championship contests are held for 3 rounds and each round should not be more than 5 minutes with 1 minute rest periods in-between. The championship mixed martial arts contests are for 5 rounds, with the 5 minutes for each round and a 1 minute rest period between the rounds. When it comes to stopping a contest, only the referee can do so.
Mixed martial arts bouts are evaluated and scored by 3 judges who evaluate from different points around the ring. There are several other rules guiding the conduct of the judges and the scoring, including fouls and injuries sustained.
The beauty of the rules governing mixed martial arts contests is their simplicity and ease of application.
Disciplines in Mixed Martial Arts
Mixed martial arts style of combat made up of a combination of several combat disciplines including Brazilian Jiu Jitsu, Judo, wrestling, karate and Muay Thai, amongst others, but mixed martial arts has evolved into a discipline of its own with different rules and strategies. Nevertheless, in order to really understand what mixed martial arts are about, it is important to have a working knowledge of these separate disciplines.
Brazilian Jiu Jitsu
Brazilian Jiu Jitsu is a form of martial arts that focuses more on ground fighting. Although this form of martial arts which utilizes grappling can be traced to the early Buddhist monks, it was refined upon in Japan and taught to Carlos Gracie in Brazil by a Japanese master in the art. Carlos thereafter taught his brothers including the youngest, Helio, who created what is known as Brazilian Jiu Jitsu, the art of fighting with the back on the ground.
Mixed martial artists need to train in this form of martial arts. To be a successful MMA fighter though, it is important to approach training in Brazilian Jiu Jitsu with MMA in mind and not with the aim of being a championship Jiu Jitsu fighter.
Judo
Judo is an offshoot of Jiu Jitsu and was created in Japan by Dr. Jogoro Kano, in 1882, who took the best techniques in Jiujitsu to form a martial art style that could be safely used in competitive sport. Judo incorporates throwing, grappling and striking techniques which are vital to the mixed martial artist. Therefore training in this discipline is essential for top level success in mixed martial arts.
Wrestling
Training in wrestling will always distinguish a mixed martial arts fighter from the rest. Because of the intense discipline required from wrestlers, they are usually more focused when executing their signature moves such as top control, takedowns, and their ground moves and pound recipes. MMA fighters who master the discipline of wrestling make some of the best fighters.
Muay Thai
Muay Thai is a fighting method that originated from Thailand, and makes use of stand-up and clinch fighting techniques. These are important techniques for any mixed martial arts fighter to learn because it makes use of punches, kicks, elbows and knees unlike in other forms of martial arts which usually just concentrate on the use of the punches or kicks, or both.
There are several other disciplines that can be incorporated into mixed martial arts fighting such as kickboxing. The important thing is to focus on training as a mixed martial artist and not as a Judo fighter or a wrestler. The disciplines should offer help in becoming a better MMA fighter.
Fighting Techniques of Mixed Martial Arts
The fighting techniques practiced by mixed martial arts fighters are what make MMA contest unique and draw thousands of viewers in the process. The very essence of mixed martial arts is the combination of different fighting styles and the utilization of the various techniques inherent in those styles. However there are some techniques that stand out and in order to be successful in an MMA contest, it is essential for a mixed martial artist to master these techniques.
Grappling
Grappling involves several techniques that are used to gain the upper hand in a mixed martial arts contest and does not involve the use of striking. This is usually a ground move and is more particular to Brazilian Jiu Jitsu. Thus it is not uncommon to see MMA fighters with a strong background in Brazilian Jiu Jitsu make the most of this technique. For MMA fighters though, it is important to know that grappling is slightly different from the other martial arts style. This is because MMA fighters do not make use of uniforms; in fact, they fight only using shorts therefore learning how to grab an opponent by holding onto the body is a skill that needs to be learned.
Sprawl and Brawl
This technique is often used to identify fighters from martial arts disciplines that make use of stand-ups and striking. Fighters who make use of this technique are often not comfortable with ground fighting and would rather fight standing up and using strikes.
The Choke Hold
The chokehold is when a fighter applies pressure to the opponent’s neck in an attempt to cut off blood flow to the brain. Where the chokehold is successful, the opponent most likely loses consciousness. The chokehold comes in a variety of styles and is one of the most common fighting techniques used by MMA fighters. Because mixed martial arts is a fusion of several fighting styles, it provides a level playing field for fighters from different backgrounds and these come with the chokes known to their art. Common chokes used in MMA contests include but are not limited to, the arm triangle choke, the triangle choke and the neck rank. These are all referred to as submission holds and they are used to get the opponent to submit, which would signal the end of a round.
There are many more techniques that are used in mixed martial arts contests and it is important to remember that MMA is a combat sport involving close contact so all the techniques are going to make use of close contact. While some fighters try to be proficient in as many of the techniques as they can get hold of, others prefer to pick a few that work for them and specialize in it. It is all a matter of what works best for the fighter.
Benefits of Mixed Martial Arts to Women
Although mixed martial arts started out as a male dominated sport, a gradual increase of female participation has been on the rise. These days, there are now champion MMA female fighters and beyond that, mixed martial arts is being used as an intense fitness training routine for women. There is a reason for this and it can be found in the many benefits that MMA training brings to women some of which include conditioning, mental alertness and self defense techniques.
Physical Benefits
The physical benefits of mixed martial arts to women are often the more obvious benefits. Mixed martial arts training is an intense training that makes use of several methods to produce highly conditioned bodies. This is necessary because MMA fighters are some of the best conditioned in the world.
Therefore the physical benefits of mixed martial arts to women would include strength conditioning, which increases the strength levels; endurance training which would show in almost all daily activities as a person who undergoes MMA training tires less easily; and flexibility. Mixed martial arts make use of every part of the body and this ensures increased flexibility of the muscles.
MMA training will also help in losing weight and staying fit, which in turn will boost self confidence.
Mental Benefits
These are less obvious benefits to other people, but would be obvious to the person undergoing the mixed martial arts training. MMA training is intense and requires a lot of mental focus and concentration. But this mental alertness does not end with the training and spills over to everyday life.
MMA is also a good way to relieve stress and a training bout will serve to alleviate fatigue and increase energy levels.
Self Defense
Even though mixed martial arts are incorporated into fitness training, it would do to remember that it is still a fighting style. Therefore women who go through MMA training do not just benefit from intense fitness training but also learn how to fight. This is important for self defense purposes.
More women are getting involved in mixed martial arts at competitive levels and this has served to exponentially increase their self confidence and that of other women who watch them.
Mixed Martial Arts Training
Mixed martial arts’ training is intense and some MMA fighters train for up to 6 hours every day. This is because the sport itself is an intense one and requires that its fighters be fit and highly conditioned. Learning how to fight using mixed martial arts would require that the fighter undergoes intense training in strength, speed, endurance and flexibility and also training in some of the underlying disciplines in mixed martial arts such as Brazilian Jiu Jitsu or Muay Thai.
Learning the Disciplines
These disciplines are the basis on which MMA is founded. The whole concept of MMA originally was to find the best martial arts fighting style and it eventually evolved into a combat sport that combined several fighting styles. These styles include Brazilian Jiu Jitsu, which is the foundation for mixed martial arts in the US, Muay Thai, Judo, kickboxing, wrestling and several others which have been incorporated into mixed martial arts.
In order to learn how to fight using MMA, it is important to get training in these disciplines. This is time consuming as each discipline uses certain skills that may not be required in other disciplines. When learning how to fight using mixed martial arts, the training in these disciplines should be approached from an MMA angle; that is, the goal should be to learn the skills necessary to improve as an MMA fighter and not as a Judo fighter for instance. That way, confusion is minimized.
Some fighters prefer to train using as many disciplines across board as they can while others would rather pick a few and specialize in those. It is advisable for a beginner to train in just one discipline at first and gradually spread to other disciplines over time.
Getting Conditioned
Mixed martial arts fighting require that the fighters be skilled and fit. This means that fitness training is a very important aspect of learning how to fight using MMA. MMA contests are divided into weight classes and it might sometimes be necessary for a fighter to add or lose weight in order to fit into a particular weight class. This would also require a lot of fitness training.
There are several workout programs that have been devised for MMA fighters. These include conditioning workouts, strength and power workouts and bodyweight training amongst others. A mixed martial arts coach would know what workout program would work best and how to implement it.
Using Mixed Martial Arts to Train (MMA as a Fitness Method)
Mixed martial arts have become immensely popular as a fitness training method and are being incorporated by several fitness trainers. This is because of the almost extreme workouts performed by MMA fighters and the apparent results these workouts have on them. These workouts involve consistent training in strength and endurance and also conditioning workouts. The effect is that more people have integrated MMA into their workout routines with great results.
The first thing to keep in mind is that mixed martial arts makes use of the whole body, as a result, mixed martial arts training is targeted at the whole body and isolating body parts during training is counterproductive. The aim should be full body conditioning.
A well developed MMA fitness training routine would incorporate strength training, power training, great cardio, muscular endurance, agility and increased flexibility plus it might also lead to increased muscle mass where that is needed.
A good MMA fitness workout should include enough rest periods between training periods. This is to mimic the MMA bouts which are in rounds of 5 minutes with 1 minute rest periods. Relaxation is a very important part of mixed martial arts training.
It does not really matter whether it is a professional MMA fighter who is undergoing training or a person who has integrated MMA training into the workout routine, the end is to improve conditioning, which would translate to endurance. It is important that the workout is designed to improve aerobic endurance, anaerobic endurance and anaerobic endurance.
Before embarking on mixed martial arts training, it is essential to get a go-ahead from the doctor. MMA training is intense and can have detrimental effects on those who are not cleared health-wise. It is also important to confer with an MMA fitness trainer because each person is different and the specific MMA workout routine that works for one person might not work for another.
Using mixed martial arts for fitness training has become the rage because of the total workout it affords the body. More fitness trainers are recommending it for their clients with amazing results.
Risks Associated with Mixed Martial Arts
Mixed martial arts as a sport, has come a long way from when it was still termed no holds barred fighting and with more safety and precautionary measures put in place, is less of a risk to the fighters. Nevertheless, the risk inherent in this close contact combat sport is not totally eliminated and has led to some protest against the sport itself as a concussion is just one of the injuries that could be associated with MMA.
According to an article by David A. Avila on NBC Sports, “When a professional mixed martial arts fighter hits another person, it’s with a combination of speed, accuracy and power that equates a normal person using a block of wood to beat another.” The direct result of this type of force especially when delivered to the head is a concussion. The problem with concussions is that a person could be concussed without going unconscious. When that happens, it is not given the seriousness that is should be given and the effect is often deadly.
The major risks associated with modern mixed martial arts contest are injuries to the head. Unlike when MMA was first introduced to the US, the regulations in place have served to greatly reduce the incidence of risk. These regulations were born out of the need to legitimize MMA contests as the outcry against the violence of the shows led to several protests and eventually to the banning of those shows from cable TV.
The new style of mixed martial arts fighting now includes stringent rules and regulations and tight supervision. For instance, in the rules, fighters are not allowed to head-butt, stomp or knee an opponent that is on the ground. Other moves that are outlawed include strikes to the throat, spine or back of the head. Also, fights are now grouped into weight classes and fighters have to fit into a weight class.
The use of the ‘tap-out,’ which allows MMA fighters to stop the round at any time, has been instrumental in the reduction of the incidence or risk in MMA contests. Because an MMA fighter is allowed to tap-out, the knockout rates have been greatly cut down.
While the risk of injury is still present in mixed martial arts contests, it has been drastically reduced by the presence of strict rules and regulations and no longer poses as the danger it used to in the early 90s.
Conclusion
There is a reason why mixed martial arts contests have become as popular as they have, constantly outselling most other sports shows in the US, and this has a lot to do with the adrenaline that is brought to the ring and the high levels of skill that are out on display. In the past decade, mixed martial arts contests have undergone a radical change and MMA has gone on to be the fastest growing sport in the US.
MMA has come a long way from where it started when Rorion Gracie introduced the Grace style of Brazilian Jiu Jitsu n 1993. It has gone through many ups and downs and after being dropped by its pay-per-view carriers and being forced underground, has emerged as a now accepted and legitimate combat sport.
The creation of the Unified Rules of Mixed Martial Arts has gone a long way towards the general acceptance of MMA as a legitimate combat sport.
MMA will still have some more battles ahead to fight in order to gain widespread acceptance in all the states of the US particularly as some of the negativity associated with the early form of mixed martial arts still cling to the modern form.
Although there some element of risk exists in MMA contest, these risks are no more than those experienced by professional boxers or wrestlers. With adequate supervision and the use of the tap-out, the incidence of risk would be greatly reduced.
Mixed martial arts training is being utilized by professional fighters to improve their fighting ability and each day, several new MMA fighters are born as more MMA training academies spring up. However, MMA training workouts are also been added to the daily workout routines of non fighters to improve overall body conditioning.
Despite the struggles mixed martial arts have experienced in recent years, it is clear that this is one combat sport that is here to stay.
