Le PROGRAMME SPORT DE COMBAT pour les débutant ! (Feat BAKI)

Introduction

This tutorial provides a comprehensive training program designed for beginners looking to start combat sports. Whether your goal is to excel in boxing, Brazilian Jiu-Jitsu (BJJ), or Mixed Martial Arts (MMA), this guide will help you choose the right training plan that aligns with your objectives.

Step 1: Determine Your Combat Sport Focus

Before diving into training, decide which sport you want to focus on. Your choice will influence your training regimen. Here are the main options:

• Boxing: Emphasizes striking skills, footwork, and endurance.
• Brazilian Jiu-Jitsu: Focuses on grappling, submissions, and ground techniques.
• Mixed Martial Arts: Combines elements from various combat sports, including striking and grappling.

Practical Tips

• Consider your interests and fitness goals.
• Research each sport to understand its demands.

Step 2: Create Your Training Schedule

Once you've chosen your sport, outline a training schedule. A typical week might look like this:

• Monday: Technique and skill training (1 hour)
• Tuesday: Conditioning (30 minutes) + Strength training (30 minutes)
• Wednesday: Sparring or rolling sessions (1 hour)
• Thursday: Rest or light cardio
• Friday: Technique and skill training (1 hour)
• Saturday: Conditioning (30 minutes) + Strength training (30 minutes)
• Sunday: Rest or active recovery (e.g., yoga or stretching)

Common Pitfalls to Avoid

• Overtraining without adequate rest.
• Neglecting conditioning, which is crucial for performance.

Step 3: Incorporate Strength and Conditioning

To enhance performance in combat sports, integrate strength and conditioning exercises into your routine. Focus on:

• Core Strength: Planks, sit-ups, and medicine ball exercises.
• Leg Strength: Squats, lunges, and deadlifts.
• Upper Body Strength: Push-ups, pull-ups, and kettlebell work.

Sample Strength Exercises

• Squats: 3 sets of 10-15 reps
• Planks: 3 sets, holding for 30-60 seconds
• Push-ups: 3 sets of 10-15 reps

Step 4: Focus on Technique

Technical proficiency is vital in combat sports. Dedicate time to practice:

• Drills specific to your chosen sport (e.g., footwork drills for boxing).
• Shadow fighting to improve movement and technique.
• Partner drills for grappling or striking practice.

Step 5: Monitor Your Progress

Keep track of your training progress to stay motivated and adjust your plan accordingly. Consider:

• Keeping a training journal to log workouts and techniques learned.
• Setting short-term and long-term goals (e.g., mastering a specific technique, competing in a local match).

Conclusion

Embarking on a journey in combat sports requires dedication and a structured approach. By determining your focus, creating a training schedule, incorporating strength and conditioning, and honing your technique, you'll set yourself up for success. Remember to monitor your progress and adapt your training as needed. Good luck, and stay committed to your goals!