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

307 Pages·2009·10.23 MB·English

by  Danny Plyler

SPORTS
A MUST-HAVE RESOURCE FOR ALL WARRIOR ATHLETES
MIXED MARTIAL ARTS
Master Cardio- and Strength-Training Drills
Learn Explosive 17-, 29-, and 58-Minute Workouts TT
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Master Standup Striking, Wrestling, and Jiu-Jitsu Techniques
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Learn Advanced Combinations and Submission Tactics T TT
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U EE TECHNIQUES FOR FITNESS, SELF DEFENSE & COMPETITION
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Regardless of your skill or fi tness level, The Ultimate Mixed Marital Arts Training Guide is the personal S M
trainer you need to accomplish your workout goals and sharpen your techniques. With more than 300 FO IX
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step-by-step photographs, detailed callouts, and comprehensive instruction, you’ll learn: F ED
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Cardio and strength training exercises like mountain climber push-ups, partner E
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closed guard sit-up reaches, and the Muay Thai scarecrow S, S R
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Striking and defense techniques such as the jab, cross, hook, overhand, Muay L I
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Thai knee, inner/outer thigh kick, and head kick D L
E
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Wrestling and countering techniques including the dirty boxing clinch, the EN R
over-under clinch, and the Muay Thai clinch SE & TS
Takedowns like the hip throw, shoot takedown, and single and double leg takedown C T
O R
Jiu-jitsu passing and escape techniques for the full mount, knee mount, closed MP A
guard, open guard, and more ET IN
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Winning submission moves like the arm bar, Kimura, omoplata, guillotine, O G
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ankle lock, and triangle choke
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Drills to improve your punching and kicking speed and accuracy
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Mental exercises to sharpen your focus, reduce your fears, and increase your concentration E
Diet and nutrition techniques the pros use to stay in top fi ghting condition
Whatever your personal fi tness and fi 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 confi dence,
and superior fi ghting skills. PPLLYYLLEERR
US $19.99 SSEEIIBBEERRTT DDAANNNNYY PPLLYYLLEERR CCHHAADD SSEEIIBBEERRTT
Z3766 (CAN $23.99)
IISSBBNN- 139:7 89-718--15-558578070--888833--99
ISBN-10: 1-55870-883-9
51999
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9 781558 708839
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THE ULTIMATE
MIXED MARTIAL ARTS
TRAINING GUIDE
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THE ULTIMATE
MIXED MARTIAL ARTS
TRAINING GUIDE
TECHNIQUES FOR FITNESS, SELF DEFENSE & COMPETITION
DDAANNNNYY PPLLYYLLEERR CCHHAADD SSEEIIBBEERRTT
Cincinnati, Ohio
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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 fi 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
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Tel: [phone]
Distributed in the U.K. and Europe by
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E-mail: [email protected]
Distributed in Australia by Capricorn Link
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Library of Congress Cataloging-in-Publication Data
Plyler, Danny.
The ultimate mixed martial arts training guide : techniques for fi tness,
self-defense, and competition / Danny Plyler and Chad Seibert.
p. cm.
Includes bibliographical references and index.
ISBN 978-1-55870-883-9 (pbk. : alk. paper)
ISBN-13: 978-1-44030-783-6 (EPUB)
1. Martial arts--Training. I. Seibert, Chad. II. Title.
GV1102.7.T7P57 2009
796.815--dc22 2009018748
Edited by Kelly Nickell
Designed by Terri Woesner
Photography by Ric Deliantoni
Production coordinated by Mark Griffi n
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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 sacrifi ces you made
to ensure we had a home, evening meals together,
and clothing was amazing. There is no doubt
where I get my fi ght from!
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.
4
table
OF CONTENTS Inside the Warrior’s Mind ... 46
1 ★ Purpose ... 46
The History of Mixed ★ Focus ... 48
Martial Arts ★ Discipline ... 49
... 1
★ Confi 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 5
★ The Future of MMA ... 26
A Warrior’s Heart:
2
Cardio Training for Combat
... 57
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
• Jumping Rope ... 61
★ Rounds ... 32
• Mountain Climber Push-Ups ... 62
★ Decisions ... 32
• Partner Closed Guard Sit-Up Reaches ... 64
★ Weight Classes ... 33
★ Training Gear ... 34 • Squat Jumps With Medicine Ball ... 66
★ Warrior Athletes ... 36 • Tire Flip ... 67
3 • Heavy Bag Ground ’n’ Pound ... 68
• Running ... 70
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
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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
ANKLE EXERCISE ... 109
• Dumbbell Shoulder Fly ... 89
• Resistance-Strap Ankle Flex ... 109
ARM EXERCISES ... 90 7
• Weight Sled Pull ... 90 The Standup Game: Boxing
and Muay Thai Techniques
• Medicine Ball Push-Ups ... 90 ... 111
• The Bus Driver ... 90 ★ The Evolution of Striking in
Mixed Martial Arts ... 111
WRIST EXERCISES ... 94
STRIKING TECHNIQUES ... 113
• Knuckle Push-Ups ... 94
• Jab ... 113
• Dumbbell Rotations ... 94
• Cross ... 113
• Hook ... 114
CHEST EXERCISES ... 96
• Overhand ... 115
• Fitness Ball Pike Press ... 96 • Uppercut ... 115
• Dumbbell Chest Fly ... 97 • Backfi st ... 116
• Bench Press ... 97 • Rear Spinning Backfi st ... 117
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• 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 9
• Combination Three: Jab + Overhand + Ground Work:
Muay Thai Knee ... 139
Jiu-jitsu Techniques
... 177
8
★ The Evolution of Jiu-Jitsu for MMA ... 177
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 • Butterfl y Guard ... 183
• Muay Thai Clinch ... 147 • Half Guard ... 183
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Speed Training:
ESCAPES ... 184
Faster, Faster, Faster!
... 242
• Escaping the Full Mount ... 184
★ Anatomy and Mechanics of Speed ... 242
• Escaping the Knee Mount ... 187
• Escaping the Side Mount to the Guard ... 189
SPEED DEVELOPMENT DRILLS ... 244
• Guard to Standing ... 191
• Sweeping From the Butterfl 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
RESISTANCE TRAINING ... 250
• Arm Bar From the Guard ... 210
• 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
12
• Ankle Lock ... 227
Nutrition and Supplements ... 254
10
★ Fundamentals of a Fighter’s Diet ... 255
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
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