Delavier's Mixed Martial Arts Anatomy

Best-selling author Frédéric Delavier takes on mixed martial arts, providing more than 120 exercises, 20 training programs, and advice on injury prevention for veteran and beginning fighters. Delavier’s Mixed Martial Arts Anatomy is packed with full-color photos and Delavier’s stunning anatomical illustrations, promising maximum results in minimal time.

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.

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 <