The Ultimate Mixed Martial Arts Training Guide: Techniques for Fitness, Self Defense, and Competition

307 Pages·2009·10.23 MB·English

by  Danny Plyler, Chad Seibert

SPORTS
A MUST-HAVE RESOURCE FOR ALL WARRIOR ATHLETES
Master Cardio- and Strength-Training Drills
Learn Explosive 17-, 29-, and 58-Minute Workouts MIXED MARTIAL ARTS
Master Standup Striking, Wrestling, and Jiu-Jitsu Techniques
Learn Advanced Combinations and Submission Tactics
TECHNIQUES FOR FITNESS, SELF DEFENSE & COMPETITION
Regardless of your skill or f tness level, The Ultimate Mixed Marital Arts Training Guide is the personal
trainer you need to accomplish your workout goals and sharpen your techniques. With more than 300
step-by-step photographs, detailed callouts, and comprehensive instruction, you’ll learn:
Cardio and strength training exercises like mountain climber push-ups, partner
closed guard sit-up reaches, and the Muay Thai scarecrow
Striking and defense techniques such as the jab, cross, hook, overhand, Muay
Thai knee, inner/outer thigh kick, and head kick
Wrestling and countering techniques including the dirty boxing clinch, the
over-under clinch, and the Muay Thai clinch
Takedowns like the hip throw, shoot takedown, and single and double leg takedown
Jiu-jitsu passing and escape techniques for the full mount, knee mount, closed
guard, open guard, and more
Winning submission moves like the arm bar, Kimura, omoplata, guillotine,
ankle lock, and triangle choke
Drills to improve your punching and kicking speed and accuracy
Mental exercises to sharpen your focus, reduce your fears, and increase your concentration
Diet and nutrition techniques the pros use to stay in top f ghting condition
Whatever your personal f tness and f ghting ambitions might be, The Ultimate Mixed Martial Arts Training
Guide is your all-in-one resource for peak physical conditioning, clear mental focus, increased conf dence,
and superior f ghting skills. PLYLER
Z3766 (CAUNS $ $2139..9999) SPELIYBLERT DANNY PLYLER AD SEIBERT
ISBNN- 1309:7 891-7-185-5-1857-5085-7807803--88983-9 SEIBERT DANNY PLYLER CHAD SEIBERT
51 9 9 9 CH
9 781558 708839
Z3766cm_MMA.indd 1
Z3766cm_MMA.indd 1 8/18/09 12:58:37 PM
8/18/09 12:58:37 PM
THE ULTIMATE MIXED MARTIAL ARTS TRAINING GUIDE
TECHNIQUES FOR FITNESS, SELF DEFENSE & COMPETITION
UPC
EAN
MIXED MARTIAL ARTS
TRAINING GUIDE
Z3766_00.indd i 8/17/09 4:49:38 PM
THE ULTIMATE
Z3766_00.indd i 8/17/09 4:49:41 PM
MIXED MARTIAL ARTS
TRAINING GUIDE
TECHNIQUES FOR FITNESS, SELF DEFENSE & COMPETITION
DANNY PLYLER CHAD SEIBERT
Cincinnati, Ohio
Z3766_00.indd i 8/17/09 4:49:46 PM
THE ULTIMATE
THE ULTIMATE MIXED MARTIAL ARTS TRAINING GUIDE. Copyright © 2009 by
Danny Plyler and Chad Seibert. Manufactured in United States of America.
All rights reserved. No other part of this book may be reproduced in any form
or by any electronic or mechanical means including information storage and
retrieval systems without permission in writing from the publisher, except
by a reviewer, who may quote brief passages in a review. Published by
Betterway Sports, an imprint of F+W Media, Inc., 4700 East Galbraith Road,
Cincinnati, Ohio 45236. [phone]. First edition.
For more f ne books from F+W Media, visit www.fwmedia.com.
13 12 11 10 09 5 4 3 2 1
Distributed in Canada by Fraser Direct
100 Armstrong Avenue
Georgetown, Ontario, Canada L7G 5S4
Tel: [phone]
Distributed in the U.K. and Europe by
David & Charles
Brunel House, Newton Abbot, Devon, TQ12 4PU, England
Tel: [phone], Fax: [phone]
E-mail:
Dedication
To Mom, Dad, and L: Simple words will never be
able to express how much I love you and how hon-
ored I am to have your presence in my life. God
gave me the best family in the entire world, and
you are the inspiration for all that I do. I will be
forever grateful for your support, encouragement,
and strength. Every day you motivate me to be a
better human being and to go after my goals with
a warrior’s spirit.
I love you.

This book is dedicated to my Lord and savior, Je-
sus Christ. Your love is my true strength. My wife,
Beth, without your love, support, and understand-
ing this would not have been possible. You are my
hero! My mother, Carol, the sacrif ces you made
to ensure we had a home, evening meals together,
and clothing was amazing. There is no doubt
where I get my f ght from!
Z3766_00.indd v 8/17/09 4:49:49 PM
.
table OF CONTENTS 4 Inside the Warrior’s Mind ... 46
★ Purpose ... 46
★ Focus ... 48
1 The History of Mixed
★ Discipline ... 49
Martial Arts ... 1
★ Conf dence ... 50
★ MMA: Old School Style ... 2
★ Self-Evaluation ... 51
★ The Path to the First UFC ... 5
★ Resolve ... 51
★ The Ultimate Fighting Championship
Begins ... 6 ★ Creativity ... 52
★ The UFC Changes Hands and Faces ★ Warrior Meditations ... 53
New Challenges ... 9 ★ The Present Moment of Fighting ... 56
★ Mixed Martial Arts: Present Day ... 23
★ The Future of MMA ... 26
5 A Warrior’s Heart:
Cardio Training for Combat ... 57
2 MMA: The Sport of Warriors ... 28 ★ The Mechanics of Cardiovascular
★ Required Fight Gear ... 28 Fitness ... 57
★ Rules ... 29
★ The Referee’s Role ... 30 CARDIOVASCULAR EXERCISES ... 61
★ Ways to Win ... 31
★ Rounds ... 32 • Jumping Rope ... 61
★ Decisions ... 32 • Mountain Climber Push-Ups ... 62
★ Weight Classes ... 33 • Partner Closed Guard Sit-Up Reaches ... 64
★ Training Gear ... 34 • Squat Jumps With Medicine Ball ... 66
★ Warrior Athletes ... 36 • Tire Flip ... 67
• Heavy Bag Ground ’n’ Pound ... 68
• Running ... 70
3 Warrior Preparations ... 37 • Resistance Run ... 71
★ Mental Training ... 37 • Partner Carry ‘n’ Run ... 72
★ Physical Training ... 39 • Swimming ... 74
★ The Five Combative Disciplines • Sparring and Grappling ... 75
of MMA ... 41
★ Health and Nutrition ... 43
★ Are You Ready? ... 45
Z3766_00.indd vi 8/17/09 4:49:49 PM
6 A Warrior’s Power: BACK EXERCISES ... 98
Strength Training for Combat ... 80 • Pull-Ups ... 98
★ The Mechanics of Strength • Back Extensions ... 98
Conditioning ... 80 • Romanian Dead-Lift Barbell Row ... 99
★ Basic Strength-Training Concepts ... 81
ABDOMINAL EXERCISES ... 102
★ The Four Pillars of MMA Strength ... 82
★ Strength-Training Exercises ... 83 • Sit-Ups ... 102
• Leg Lifts ... 102
NECK EXERCISES ... 84 • Ab Roller ... 102
• Isometric Exercise ... 84
HIPS EXERCISE ... 104
• Free-Weight Neck Exercise ... 84
• Muay Thai Scarecrow ... 85 • Resistance Band Guard Pull ... 104
LEGS EXERCISES ... 106
SHOULDER EXERCISES ... 89
• Squats ... 106
• Handstand Push-Ups ... 89 • Partner Shoot ’n’ Carry ... 106
• Military Press ... 89 • Leg Curl ... 109
• Shoulder Shrug ... 89
• Dumbbell Shoulder Fly ... 89 ANKLE EXERCISE ... 109
• Resistance-Strap Ankle Flex ... 109
ARM EXERCISES ... 90
• Weight Sled Pull ... 90 7 The Standup Game: Boxing
• Medicine Ball Push-Ups ... 90 and Muay Thai Techniques ... 111
• The Bus Driver ... 90 ★ The Evolution of Striking in
Mixed Martial Arts ... 111
WRIST EXERCISES ... 94
STRIKING TECHNIQUES ... 113
• Knuckle Push-Ups ... 94
• Dumbbell Rotations ... 94 • Jab ... 113
• Cross ... 113
• Hook ... 114
CHEST EXERCISES ... 96
• Overhand ... 115
• Fitness Ball Pike Press ... 96 • Uppercut ... 115
• Dumbbell Chest Fly ... 97 • Backf st ... 116
• Bench Press ... 97 • Rear Spinning Backf st ... 117
Z3766_00.indd vi 8/17/09 4:49:52 PM
• Elbows ... 118 COUNTERING THE CLINCH ... 149
• Muay Thai Knee ... 120
• Countering the Wrestling Clinch ... 149
• Flying Knee ... 123
• Countering the Dirty Boxing Clinch ... 152
• Front Kick ... 124
• Countering the Muay Thai Clinch ... 155
• Round Kick ... 125
• Inner Thigh Kick Using the Front Leg ... 125
TAKEDOWNS ... 158
• Outer Thigh Kick Using the Back Leg ... 126
• Head Kick Using the Back Leg ... 128 • Single Leg Takedown ... 158
• Double Leg Takedown ... 160
DEFENSE TECHNIQUES ... 130 • Shoot Takedown ... 163
• Hip Throw ... 165
• Defense Against the Jab and Cross ... 130
• Defense Against the Overhand ... 131
DEFENDING TAKEDOWNS ... 167
• Defense Against the Muay Thai Knee ... 132
• Defense Against the Round Kick ... 134 • Defense Against the Single Leg
Takedown ... 167
WINNING COMBINATIONS ... 135 • Defense Against the Double Leg
Takedown ... 170
• Combination One: Jab + Cross + Round • Defense Against the Shoot Takedown ... 172
Kick ... 135
• Defense Against the Hip Throw ... 174
• Combination Two: Lead Front Kick +
Jab + Overhand ... 137
• Combination Three: Jab + Overhand +
Muay Thai Knee ... 139 9 Ground Work:
Jiu-jitsu Techniques ... 177
★ The Evolution of Jiu-Jitsu for MMA ... 177
8 Wrestling and ★ Ground Basics ... 179
Takedown Techniques ... 142
★ The Evolution of Wrestling POSITIONS ... 180
in Combat Sports ... 142
• Full Mount ... 180
★ Wrestling Basics ... 143
• Knee Mount ... 181
• Side Mount ... 181
THE CLINCH ... 144
• Closed Guard ... 182
• Wrestling Clinch ... 144 • Open Guard ... 182
• Dirty Boxing Clinch ... 146 • Butterf y Guard ... 183
• Muay Thai Clinch ... 147 • Half Guard ... 183
Z3766_00.indd vi 8/17/09 4:49:54 PM
ESCAPES ... 184 11 Speed Training:
Faster, Faster, Faster! ... 242
• Escaping the Full Mount ... 184
• Escaping the Knee Mount ... 187 ★ Anatomy and Mechanics of Speed ... 242
• Escaping the Side Mount to the Guard ... 189
• Guard to Standing ... 191 SPEED DEVELOPMENT DRILLS ... 244
• Sweeping From the Butterf y Guard ... 193 • Perception-Speed Drills ... 244
• Sweeping From the Half Guard ... 195 • Reaction-Speed Drills ... 244
• Water Training ... 245
PASSING ... 197
PUNCHING-SPEED DRILLS ... 246
• Passing the Closed Guard ... 197
• Passing the Open Guard ... 200 • Jab Retraction ... 246
• Passing the Half Guard ... 202 • Cross Retraction ... 247
• Side Mount Passing to Mount ... 204
KICKING-SPEED DRILLS ... 248
WINNING SUBMISSIONS ... 206 • Front Kick Retraction ... 248
• Arm Bar From the Mount ... 206 • Round Kick Retraction ... 249
• Key Lock From the Side Mount ... 208
• Arm Bar From the Guard ... 210 RESISTANCE TRAINING ... 250
• Kimura From the Guard ... 212 • Resistance Drill #1 ... 250
• Omoplata From the Guard ... 214 • Resistance Drill #2 ... 250
• Guillotine From the Guard ... 217 • Resistance Drill #3 ... 251
• Triangle Choke From the Guard ... 219
• Arm Triangle From the Half Guard ... 221 FOCUS PAD TRAINING ... 252
• Rear Naked Choke From the Back ... 223
• Focus Pad Drill ... 252
• Leg Lock ... 225
• Ankle Lock ... 227
12 Nutrition and Supplements ... 254
★ Fundamentals of a Fighter’s Diet ... 255
10 The MMA Triathlon: ★ Nutrition for Warriors ... 256
Ultimate Training Workouts ... 229 ★ Pre-Exercise Nutrition Tips From the Pros ... 260
★ Circuit Training ... 229 ★ Post-Exercise Nutrition Tips From the Pros ... 260
★ Ultimate Workouts ... 230 ★ Supplements ... 261
Z3766_00.indd ix 8/17/09 4:49:57 PM