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Taking traditional warm-ups to the next level:
Make it sport-specific, use valid techniques, gradually increase the intensity and keep it random never repeating a warm-up.
In keeping with traditional practices, the warm-ups in the video are what I refer to as Blocked. There is much repetition and the warm-up continues with its entirety and no breaks. In most of the training, I see that the warm-up needs to be longer in duration and more directed to the needs of the sport. My input is as follows.
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Coaching the Coach
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The first thing I look for is if the activity is indicative of the sport or the activity that is about to commence.
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The body needs to elevate the core temperature.
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​The sport is MMA and with this, the entire body needs to be prepared.
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The high repetition is actually counter-intuitive.
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MMA is unpredictable so the warm-up should use variable and random practice criteria.
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MMA covers most of the fitness criteria and the warm-up needs to prepare for strength, agility and flexibility. If the athlete is not prepared for power and endurance than fatigue sets in quickly as the body wants to shut down due to the sudden stress put on the body.
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Warm-ups should include the activity and be sports specific. We are punching, kicking, grappling, and defending. Warm-ups should use movements and actions that will be used in training.
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