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Delavier's Mixed Martial Arts Anatomy

Delavier's Mixed Martial Arts Anatomy

Author:
$31.95 CAD

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    Book

    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

    Part 1

    Principles of Strength Training

    Developing Your Program

    30 Steps to Developing Your Training Program

    Purpose of Dividing Training

    Techniques for Strength and Power

    Eight Principles to Prepare the Muscles for Fighting

    Five Types of Strength Most Often Used in Fighting

    Secrets of an Effective Strike

    Breathing During Strength Training

    Adapting Strength Training to the Demands of a Fight

    Conditioning and Endurance Techniques

    Power and Conditioning: Two Very Different Muscle Qualities

    Five Rules for Minimizing Opposition of Power and Endurance

    Adjusting Circuits for Optimal Conditioning

    Techniques for Increasing Flexibility

    Flexibility and Stiffness: Two Opposite Muscle Qualities

    When to Stretch

    How to Stretch

    Techniques for Recovery and Injury Prevention

    Warm-Up

    Cool-Down

    Regenerative Massage Using a Foam Roller

    Injury-Causing Strength Imbalances

    Cross-Education for Recovery From Injury

    Nutritional Approach to Recovery

    Part 2

    Strength Training Exercises Specifically for Fighting

    Neck, Trapezius, and Jaw

    Exercises for the Neck

    Neck Flexion

    Neck Extension

    Lateral Neck Flexion

    Strengthening the Jaw

    Surround Your Neck With Massive Trapezius Muscles

    Shrug

    Strengthening the Abdominal Wall

    Sit-Up

    Standing Cable Crunch

    Twisting Crunch

    Leg Rotation on Pull-Up Bar

    Plank

    Punches and Elbow Strikes

    Exercises for Explosiveness

    Narrow-Grip Bench Press

    Punch and Elbow Strike With Elastic Band or Pulley

    Medicine Ball Throw

    Forearms

    Wrist Extension

    Wrist Curl

    Strengthening Your Stance

    Partial Squat

    Standing Calf Raise

    Kicks and Knee Strikes

    Paradoxes of the Psoas Muscle

    Exercises for Increasing Strength

    Standing Leg Lift

    Leg Lift on Pull-Up Bar

    Knee Strike on All Fours

    Grabbing, Pulling, and Choking an Opponent

    Pull-Up

    Power Triceps Extension

    Hanging From Pull-Up Bar

    Hammer Curl

    Chokes or Countering a Choke

    Exercises for Endurance

    Hanging From Straps

    Isometric Adduction

    Leg Press Using Full Range of Motion

    Seated Squat

    Lying Leg Curl

    Reverse Calf Raise

    Bridge

    How the Muscles of Respiration Affect Endurance

    Lying Rib Cage Expansion With Weight

    Importance of Hip Flexibility

    Hip Rotator Stretch

    Lifting and Pulling an Opponent

    Conventional Deadlift

    Straight-Leg Deadlift

    Dumbbell Clean

    Row

    Part 3

    Training Programs

    Beginning Programs for Overall Strength

    Program for Gaining Familiarity With Strength Training

    Program for Increasing Volume of Work

    Advanced Beginner Program

    Specialized Programs

    Basic Specialized Program

    Advanced Specialized Program

    Highly Advanced Specialized Program

    Customized Programs

    Boxing Program

    Kicking Program

    Ground Fighting Program

    Hand-to-Hand Fighting Program

    Conditioning Circuits

    Basic Circuit for Beginners

    Intermediate Basic Circuit

    Advanced Basic Circuit

    Customized Circuits

    Boxing Circuit

    Kicking Circuit

    Ground Fighting Circuit

    Hand-to-Hand Fighting Circuit

    Specialized Circuits You Can Do at Home

    Specialized Circuit for Protecting the Neck

    Specialized Circuit for Abdominal Support

    Circuits for Injury Prevention

    Preventing Shoulder Pain

    Preventing Low Back Pain

    Preventing Neck Pain

    Preventing Hip Pain

    Preventing Knee Pain and Hamstring Tears

    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.