1. Wrestling Drills
|Wrestling drills are a massively underrated way to improve your contact skills.|
The physical demands of Rugby and American Football is effectively wrestling and running. You should train like it.
Here’s a few simple drills you can do:
|Falling, tumbling and crawling drills teach general body awareness and build confidence when bracing to hit the ground.|
The benefit of these over wrestling drills include:
1) You can do them more frequently
2) They don’t require a partner
Use them to warm-up for sport, weights or conditioning on a daily basis.
Wresting warm-up videos are a good place to find inspiration:
3. Armour Building
|Armour building is building the yoke (neck, traps, shoulders) and “callusing” it for contact.|
We’re effectively preparing your tissues for collision.
Great armour building exercises include: Loaded carries (farmers, zerchers, front-rack carry, partner carries)Zerchers (carries, squats, shrugs, good mornings)Kettlebell movements (kettlebell cleans, Turkish get-ups, armour building complex)
4. Neck Training
|Collins et al (2014) claim that for every pound of neck strength, odds of concussion is reduced by 5%.|
Whilst neck training won’t directly increase your physicality, it protects you from injury in contact situations.
If you haven’t performed neck training before, start with plate neck flexions, aiming for 3 x 20 reps with a 20kg plate.
5. Get Strong and Jacked
|The boring basics of building muscle mass and strength through compound lifts can’t be overlooked.|
If it didn’t matter, there wouldn’t be weight classes in MMA.
Before we look at advanced methods, JT Online Performance Athletes must attain a high level of basic strength and muscle mass through compound lifts, sleep and well managed nutrition.