Four Essential Exercises for Extending MMA Careers

We know that no matter what stage of your combat career you are in, working on longevity in such a demanding sport is essential for continued success, but what is not always clear is the best way to train in order to meet that goal. Enter Steven Sahyoun, a respected MMA coach who works with UFC stars and also provides online training programs for athletes at any level.

Targeting Specific Areas of the Body

Sahyoun shared four essential exercises areas for extending MMA careers in an informative Instagram post for his 168K+ followers. These exercises aren’t just about building strength or stamina, but also mobility. According to Sahyoun, these areas are crucial to target: the neck, elbows, spine, and hips.

Exercise 1: Neck Strengthening

Sahyoun emphasizes the importance of neck training, especially for those who engage in grappling sports. To strengthen your neck, you can follow his lead and lie back on a bench. Lift and lower a weighted plate (similar to skull crushers) with both hands. You can also build up to neck raises with a weighted helmet, but take care not to strain yourself.

Exercise 2: Spine Training

Sahyoun struggled with feeling heavily compressed due to his background in strength sports. This exercise has helped improve his back health and is a great way to train the spine in flexion. To execute the move, sit in an inclined position and put your elbows over your head, leaning back and grabbing the top of the chair or bench with your fingers. Squeeze the ball between your thighs and calves, and raise the ball by lifting your knees. Keeping the core tight, lower the ball and repeat.

Exercise 3: Elbow Care

Sahyoun chipped the bone off in his elbow, resulting in a lot of discomfort and tightness. This exercise has worked wonders with managing pain, restoring range, and strength. To practice the move, take a sledgehammer and grip it midway down the handle. Then rotate the hammer clockwise, and then anti-clockwise, challenging your range of motion to improve.

Exercise 4: Hip Mobility

Sahyoun emphasizes the importance of yielding and overcoming in deeper stretched positions at higher velocities, in a variety of stances, to improve hip mobility. He demonstrates bilateral leaps using his bodyweight, and with a weighted ball to push his balance and strength further.

Conclusion

These exercises can be incorporated throughout the week into your movement prep and key resilience work. By targeting specific areas of the body, you can improve your overall longevity in MMA and continue to perform at your best. For more information on longevity in MMA, checkout our interview with UFC Consultant, Todd McGrath, MD.

See Also

The 10-Step Pull-up Progression Guide for Beginners

FAQs

Q: Why is neck training important for MMA athletes?
A: Neck training is important for MMA athletes because it can help improve overall flexibility and mobility, reducing the risk of injury and improving performance.

Q: Can these exercises be modified for different fitness levels?
A: Yes, these exercises can be modified to suit different fitness levels. For example, you can start with lighter weights or fewer repetitions and gradually increase the intensity as you become more comfortable with the movements.

Q: Can I do these exercises at home or do I need to go to a gym?
A: You can do these exercises at home with minimal equipment, such as a bench, chair, or sledgehammer. However, if you prefer to work out at a gym, you can also use their equipment to perform these exercises.