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Delavier's Mixed Martial Arts Anatomy

Delavier's Mixed Martial Arts Anatomy


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    From powerful blows to explosive kicks, Delavier’s Mixed Martial Arts Anatomy takes you inside the action and impact of one of the world’s most popular, grueling, and challenging sports.

    Over 230 full-color photos and 120 anatomical illustrations allow you to go inside more than 120 exercises specifically selected for the neuromuscular demands of the sport. You’ll see how muscles interact with surrounding joints and skeletal structures and how variations and sequencing can isolate specific muscles to enhance the full arsenal of combat skills.

    Delavier’s Mixed Martial Arts Anatomy features an anatomomorphological approach to allow you to choose the most effective exercises for your body type, physical conditioning, and fighting style. From boxing to ground fighting, you’ll enhance your strengths and minimize your weaknesses with more than 20 proven programs.

    Featuring the latest exercises for injury prevention and foam roller techniques for muscle regeneration, it’s all here and all in the stunning detail that only Frédéric Delavier can provide.

    Table of Contents

    Introduction: Why Bodybuilding?
    Part 1
    Principles of Strength Training 10

    Developing Your Program 13
    30 Steps to Developing Your Training Program 13
    Purpose of Dividing Training 29

    Techniques for Strength and Power 31
    Eight Principles to Prepare the Muscles for Fighting 31
    Five Types of Strength Most Often Used in Fighting 32
    Secrets of an Effective Strike 34
    Breathing During Strength Training 35
    Adapting Strength Training to the Demands of a Fight 36

    Conditioning and Endurance Techniques 41
    Power and Conditioning: Two Very Different Muscle Qualities 41
    Five Rules for Minimizing Opposition of Power and Endurance 41
    Adjusting Circuits for Optimal Conditioning 42

    Techniques for Increasing Flexibility 44
    Flexibility and Stiffness: Two Opposite Muscle Qualities 44
    When to Stretch 46
    How to Stretch 48

    Techniques for Recovery and Injury Prevention 49
    Warm-Up 49
    Cool-Down 50
    Regenerative Massage Using a Foam Roller 51
    Injury-Causing Strength Imbalances 52
    Cross-Education for Recovery From Injury 53
    Nutritional Approach to Recovery 53

    Part 2
    Strength Training Exercises Specifically for Fighting 54

    Neck, Trapezius, and Jaw 56
    Exercises for the Neck 60
    Neck Flexion 60
    Neck Extension 61
    Lateral Neck Flexion 63
    Strengthening the Jaw 64
    Surround Your Neck With Massive Trapezius Muscles 65
    Shrug 66

    Strengthening the Abdominal Wall 69
    Sit-Up 70
    Standing Cable Crunch 73
    Twisting Crunch 74
    Leg Rotation on Pull-Up Bar 77
    Plank 78

    Punches and Elbow Strikes 80
    Exercises for Explosiveness 81
    Narrow-Grip Bench Press 81
    Punch and Elbow Strike With Elastic Band or Pulley 83
    Medicine Ball Throw 85
    Forearms 86
    Wrist Extension 87
    Wrist Curl 88
    Strengthening Your Stance 90
    Partial Squat 90
    Standing Calf Raise 92

    Kicks and Knee Strikes 94
    Paradoxes of the Psoas Muscle 95
    Exercises for Increasing Strength 96
    Standing Leg Lift 96
    Leg Lift on Pull-Up Bar 98
    Knee Strike on All Fours 99

    Grabbing, Pulling, and Choking an Opponent 100
    Pull-Up 100
    Power Triceps Extension 101
    Hanging From Pull-Up Bar 102
    Hammer Curl 104

    Chokes or Countering a Choke 105
    Exercises for Endurance 105
    Hanging From Straps 105
    Isometric Adduction 106
    Leg Press Using Full Range of Motion 108
    Seated Squat 109
    Lying Leg Curl 109
    Reverse Calf Raise 111
    Bridge 112
    How the Muscles of Respiration Affect Endurance 113
    Lying Rib Cage Expansion With Weight 114
    Importance of Hip Flexibility 115
    Hip Rotator Stretch 115

    Lifting and Pulling an Opponent 117
    Conventional Deadlift 117
    Straight-Leg Deadlift 120
    Dumbbell Clean 121
    Row 123

    Part 3
    Training Programs 126
    Beginning Programs for Overall Strength 128
    Program for Gaining Familiarity With Strength Training 128
    Program for Increasing Volume of Work 128
    Advanced Beginner Program 129

    Specialized Programs 130
    Basic Specialized Program 130
    Advanced Specialized Program 130
    Highly Advanced Specialized Program 131

    Customized Programs 132
    Boxing Program 132
    Kicking Program 133
    Ground Fighting Program 133
    Hand-to-Hand Fighting Program 134

    Conditioning Circuits 135
    Basic Circuit for Beginners 135
    Intermediate Basic Circuit 135
    Advanced Basic Circuit 136

    Customized Circuits 137
    Boxing Circuit 137
    Kicking Circuit 137
    Ground Fighting Circuit 138
    Hand-to-Hand Fighting Circuit 138

    Specialized Circuits You Can Do at Home 139
    Specialized Circuit for Protecting the Neck 139
    Specialized Circuit for Abdominal Support 140

    Circuits for Injury Prevention 140
    Preventing Shoulder Pain 140
    Preventing Low Back Pain 141
    Preventing Neck Pain 141
    Preventing Hip Pain 142
    Preventing Knee Pain and Hamstring Tears 143

    About the Author

    Frédéric Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious École des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculté de Médecine.

    The former editor in chief of the French magazine PowerMag, Delavier is currently a journalist for the French magazine Le Monde du Muscle and a contributor to several other muscle publications, including Men's Health Germany. He is the author of the best-selling Strength Training Anatomy, Women’s Strength Training Anatomy, The Strength Training Anatomy Workout, Delavier's Core Training Anatomy, and Delavier's Stretching Anatomy.

    Delavier won the French powerlifting title in 1988 and makes annual presentations on the sport applications of biomechanics at conferences in Switzerland. His teaching efforts have earned him the Grand Prix de Techniques et de Pédagogie Sportive. Delavier lives in Paris, France.

    Michael Gundill has written 13 books on strength training, sport nutrition, and health, including coauthoring The Strength Training Anatomy Workout and The Strength Training Anatomy Workout II. His books have been translated into multiple languages, and he has written over 500 articles for bodybuilding and fitness magazines worldwide, including Iron Man and Dirty Dieting. In 1998 he won the Article of the Year Award at the Fourth Academy of Bodybuilding Fitness & Sports Awards in California.

    Gundill started weightlifting in 1983 in order to improve his rowing performance. Most of his training years were spent completing specific lifting programs in his home. As he gained muscle and refined his program, he began to learn more about physiology, anatomy, and biomechanics and started studying those subjects in medical journals. Since 1995 he has been writing about his discoveries in various bodybuilding and fitness magazines worldwide.