HOW TO USE THE TRICKS FROM FUNCTIONAL TRAINING TO IMPROVE YOUR GAME IN THE CAGE

By Kevin Kearns | Burn With Kearns

How to Use the Tricks From Functional Training to Improve Your Game in the Cage

For as long as I can remember, I constantly and forever heard that if you want to become stronger, you must move heavy weights. The definition of functional strength training is strength that you can use. That form has to fit the function. This does not mean you have to throw out all those “high school” and “beach muscle” moves you love. What it means is thinking outside the box a little bit. It means being a little crazy and not giving a crap what people might be saying about you at the gym. Especially, if you are in the cage. You need an edge.

Here are some key concepts to remember about functional strength training that will enhance your game. Why and how do I know? These are the same concepts I, personally, used with 15 UFC fighters.

Do not sacrifice weight for form.

Multi-Planar motions are more like MMA and can be MMA specific.

Challenge the CNS (central nervous system).

Think outside the box.

Three rules: be effective, efficient, and safe. The last one is really important. It has to be somewhat safe for what you are doing.

Form fits the function.

So let’s look at challenging the central nervous system (CNS). What is the CNS?

The CNS is made up of the brain, the spinal cord, and the optic nerves. The CNS controls thought processes, guides movement, and registers sensations throughout the body.

1. Push

2. Pull

3. Level change

4. Rotation

5. Locomotion

6. Balance or instability

The other benefits of incorporating this type training into your regular training are the following

Increase use of stabilizers and neutralizers (these help with wasted motion and balance).

Increase muscle mass usage.

You have heard the term, “I used muscles I didn’t know I had.”

Helps break through plateaus when training. It’s similar to not bench pressing for a while and using a different exercise that involves the chest. Then, after a few weeks, you go back to bench pressing and break through that new bench press best!

The last and final benefit is helping rehab injuries that you may have, without laying off training. This is of primary importance when getting ready for the cage. No game, no pay!

The way that this is different from specific balance training is that you are able to integrate this into your everyday routine. You don’t have to do a separate portion of balance training. You add a little “ salsa” to your normal training to spice things up. Here are some other examples. Drills for MMA specific and enhance balanced

Push Ups - try rotational push ups , push ups on a stability ball , lateral push ups, rotational push ups with dumbbells in each hand, push ups with hand on a stability ball, handstand pushups, push ups with one hand on a med ball, push ups with both hands on a med ball, push ups crossing over a med ball, and alike. The combos can be endless and reap awesome rewards.

Pull ups - side to side pull ups, towel pull ups, jump squat to pull ups, BJJ gi top pull ups, explosive pulls, inverted rows, and alike.

Curls - standing on one leg, bicep curl to shoulder press, upper cuts, squat curl and press, squat curl, press and rotate, squat curl and press and burpee.

The point is that with a little imagination, your training will be enhanced, as well as your physique, in many ways. The young guys will also be impressed and fall on their faces the first time they try push ups off a stability ball. That’s an added, yet very rewarding bonus.

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