Martin Rooney's MMA Articles

October 2012 // Fighting Fit
The Forgotten Circuit

Neglecting your non-glamour muscles is a recipe for injury. Stronger muscles in your neck, shoulders, and back can help decrease your chance of injury, but these muscles are often overlooked in favor of bigger biceps and pecs. Even though athletes recognize that possessing a strong neck, shoulders, and back are critical to better posture and [...]

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July 2012 // Fighting Fit
Abdominal Hunt

Finding your summer six pack. The abdominal region is one of the hardest areas to train, not because the exercises that stress this area are diffi cult to perform, but due to the negative experiences most of us have had with training this muscle group. From sit-up tests in grade school to ab wheels at [...]

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June 2012 // Fighting Fit
Lunge Ahead

Build your legs and lungs. Lunges are great lower-body exercises for improving speed and increasing punching power. The exercise is also a staple for many wrestlers who are trying to improve the explosiveness of their penetration step on double-leg takedowns. Unlike many other exercises, the lunge does not require any advanced or expensive equipment. Undefeated [...]

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May 2012 // Fighting Fit
Outside The Box

Get a leg up on your competition by incorporating a box workout into your training regimen. Many athletes worry that leg exercises can cause back and knee injuries and result in tremendous muscle soreness after training. Before these worries have you skipping out on leg day, keep in mind that the legs are an opportune [...]

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April 2012 // Fighting Fit
Short-Circuit Your Workout

A properly designed exercise circuit can recreate many of the physical demands of an actual fight, and it’s an excellent opportunity to burn fat and build muscle. This circuit mimics the specific time demands of an MMA fight. There are five exercises that should be performed for one minute each, with a 10-second transition from [...]

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March 2012 // Fighting Fit
Sweet Chin Music

Chin-ups are not only a fantastic way to increase the size and strength of your arm and back muscles, but this posture-improving exercise can also predict a lot about your athletic potential. Chin-ups utilize more upper-body muscles than most exercises, and they are one of the best tools to assess your relative body strength, which [...]

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February 2012 // Fighting Fit
Zerch & Destroy

Get a new grip on leg training with these three variations on your old standards. If you do what you always did, you will get what you always got. This is a simple, yet profound rule of life. If you want more, you have to do more, and when you do more, you will become [...]

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January 2012 // Fighting Fit
4 On The Floor

Pushup Power The pushup is a classic exercise for upper body development. Around the world, the pushup is a constant in combat training. In most commercial gyms, however, the pushup has taken a back seat to an array of fancy weight machines and equipment designed to keep people interested in fitness. The pushup reminds us [...]

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December 2011 // Fighting Fit
Get Hip

Developing powerful hip abductors and hip flexors are critical for keeping an opponent from passing your guard. Incorporating a hip circuit into your daily warm-up is the perfect way to strengthen the often overlooked and under-trained muscles of the hip area. Former UFC heavyweight Todd Duffee demonstrates for FIGHT! readers how to “get hip on [...]

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November 2011 // Fighting Fit
For Whom the Bell Tolls

Kettlebells can be used to improve a number of physical attributes, including strength, muscular endurance, balance, proprioception, and flexibility. Because of their rounded shape, kettlebells compel lifters to manipulate their center of gravity and utilize muscles at different angles. Kettlebells also can improve cardiovascular and strength training at the same time, which is an excellent [...]

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October 2011 // Fighting Fit
Take Your Medicine

Get the ball rolling with this tough as nails medicine ball workout. There are advantages to training with medicine balls that other pieces of equipment don’t offer, including: • Medicine balls can be used in many different planes of motion. • Medicine balls allow athletes to train a number of joints at the same time. [...]

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September 2011 // Fighting Fit
Increase the P.R.I.C.E.

Eat to Heal When Injury Strikes When injuries occur, the acronym for the treatment strategy that is most commonly prescribed is R.I.C.E. (Rest, Ice, Compression, Elevation). Adding the letter “P” to the acronym for “Proper Nutrition” takes the treatment to the next level. Although athletes are now aware of the importance of eating healthfully to [...]

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September 2011 // Fighting Fit
Get Roped In

And you thought ropes were only good for tug-of-war. Over the last few years, the rope has become a popular training tool with fighters for the development of power, power endurance, and improved cardiac capacity. The development of these abilities is created by rapidly moving the rope in multiple directions as quickly as possible. There [...]

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May 2011 // Fighting Fit
Training Management

Small strategies can lead to big results. Almost every fighter would like to have less body fat, more muscle, fewer injuries, and extra time to train. However, the roadblock that most athletes run into is how they are managing the processes to gain these results. Training management can lead to the achievement of athletic goals. [...]

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