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Evolution Mixed Martial Arts (MMA) is a physically demanding sport that requires a combination of strength, endurance, and agility.

To excel in the octagon, fighters need to follow a comprehensive training regimen that targets all aspects of their fitness. In recent years, the use of resistance bands and the BodyBoss system has gained popularity among MMA fighters due to their versatility and effectiveness. In this article, we will explore how incorporating resistance bands and BodyBoss into your workout routine can enhance your performance as an MMA fighter.

Equipment needed for this workout

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Resistance Bands:

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Resistance bands offer several advantages for MMA students. Firstly, they provide variable resistance, meaning the tension increases as the band is stretched. This mimics the dynamic nature of MMA movements, helping fighters develop explosive power and speed.

Additionally, resistance bands engage stabilizer muscles, improving overall balance and coordination. They are also portable and can be easily incorporated into any training environment, making them a convenient tool for fighters and students on the go.

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BodyBoss System:

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The BodyBoss system is a comprehensive home gym that utilizes resistance bands as its primary training tool. It consists of a base platform, resistance bands, handles, and ankle straps. The system allows for a wide range of exercises that target different muscle groups, providing a full-body workout. MMA fighters can benefit from the BodyBoss system as it offers the flexibility to perform various exercises that simulate the movements and demands of their sport.

MMA Fighter’s Resistance Band Workout:

1. Warm-up: Begin with a dynamic warm-up routine to prepare your body for the workout. Incorporate exercises like jumping jacks, high knees, and arm circles to increase blood flow and loosen up your muscles.

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2. Upper Body Strength: Attach the resistance bands to a sturdy anchor point and perform exercises such as bicep curls, tricep extensions, and shoulder presses. Aim for 4 sets of 12-15 repetitions for each exercise, gradually increasing the resistance as you progress. in-between each upper body set complete a lower body set with no rest *note the more bands you add make sure your anchors are strong enough.*

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3. Lower Body Power: Utilize the Body Boss 2.0 for exercises like squats, lunges, and lateral leg raises. These movements will help develop explosive power and strengthen your lower body. Perform 4 sets of 10-12 repetitions for each exercise. in-between your upper body sets no rest

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4. Core Stability: Engage your core muscles by incorporating exercises like Russian twists, plank variations, and bicycle crunches. The resistance bands can be used to add extra resistance to these exercises, intensifying the workout. Aim for 3 sets of 15-20 repetitions for each exercise.

Cool down with

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5. Cardiovascular Endurance: To improve your cardiovascular fitness, incorporate high-intensity interval training (HIIT) using the resistance bands. Perform exercises like mountain climbers, burpees, and squat jumps in quick succession, alternating between periods of intense effort and short rest periods. Aim for 3-4 sets of 30 seconds to 1 minute for each exercise.

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