King of the Mat: How To Train Safely And Improve Fast In MMA Sparring
In combat sports, the mat is sacred. Thousands of hours of blood, sweat, and tears are
poured into a body of work as MMA fighters across the world seek to become the very
best in their field.
More to the point, what you do in the gym matters as much as what you do in the cage.
The huge leaps of ability that come between fights are made between fights. There’s a
direct correlation between the work you put in and what you get out.
So here are our top tips on how to train safely and get the most out of your MMA
sparring class.
Keep MMA Sparring Light And Playful For Skill Development
Playful sparring is the best way to learn new tools, figure out techniques, and enjoy
yourself. There’s a time and a place for going hard, but the majority of your sparring
work should be light and loose.
For instance, in Thailand, fighters are competing in Muay Thai multiple times a week.
They’re taking the biggest knocks when it matters most – and that’s in the ring. Outside
of it, they’re known around the world for their playful sparring techniques.
It’s about upgrading the software without damaging the hardware. If every time you train
BJJ or wrestling, you go all out, you’re going to pay the price with injury. So when it
comes to sparring and taking hits to the head, the best course of action is to stay playful
until the time is right.
Use Proper MMA Equipment For Safe Sparring
Look the part; be the part. Nothing screams ‘the new guy’ turning up in the wrong
clothes or missing equipment. On top of that, it’s not going to get you any points from
teammates showing up unprepared – especially if you’re an established part of the
team.
That means bringing the correct equipment for the correct class – MMA sparring gloves
and shin pads for striking class, a gi for BJJ, or the appropriate footwear for wrestling.
You’re not only helping your training partners by coming prepared, but you’re also
helping yourself avoid any unnecessary injuries by wearing the right equipment.
We recommend the excellent Eryxgear Essentials. They won’t steer you wrong.
Respect Training Partners To Prevent Injuries
Injuries are a part of competing in combat sports. When the bell rings, if an opponent
smells blood, they’re more than welcome to attack it. But in the gym, the boundaries are
much different with your training partners, and you should respect that.
Your training partners may be suffering from injuries and coming to the gym to work
around them. That’s commonplace with the toll MMA can take on the body. So it’s
important you’re aware of your training partner’s limitations before engaging. Before
locking up, you should always ask if your training partner has any no-go zones.
That could be a bad ankle, a dodgy knee, or an iffy shoulder – all body parts that can be
cranked.
Don’t be that guy who goes for weaknesses when trusted. Stay safe, roll light, respect
your teammates.
Train Smart – Know When To Rest
Not every gym session has to be pushed to the brink. This is when it’s important to
know your limitations and know when to take a rest day.
It’s important to listen to your body. If you’re putting too much demand on it, it won’t be
long before you find yourself laid up in bed with a nasty injury from ignoring your body’s
demands.
In addition to that, it’s also important to be aware of how active you’ve been. For
instance, when sparring, know the tempo. Know when to push, and know when to hold
back. If you’re constantly taking heavy blows to the head, that is not conducive to a
healthy or lengthy career in MMA.
There is more science readily available than ever before on the long-term effects
sparring can have on the brain. There are even some veteran MMA fighters like UFC
star Max Holloway and Demetrious Johnson who don’t spar at all any more!
It all comes down to sharpening your tools, and if you’re taking more hits than
necessary, you’re dealing with diminishing returns.
