Ronda Rousey is the 28-year-old Mixed Martial Arts sensation churning through her opponents like a force of nature. Ms. Rousey’s mom was a Judo champion and taught her the fundamentals including her signature move, the dreaded rolling armbar that she often uses to dispatch opponents in a matter of seconds. She earned a bronze medal in Judo at the 2008 Olympics then at age 21 retired from the sport. As an undefeated professional MMA fighter, conditioning is a big part of her life, but she takes her training to the next level to be fighting fit. Success in mixed martial arts relies on a combination of specific fighting techniques along with more general skills like balance, flexibility, speed and power. You don’t have to be a champion fighter to use some of her fitness tips. Try incorporating some of the basics to help fight your way to a higher level of fitness.
Fit For Fighting
Even if you don’t plan on getting in the Octagon any time soon you can get fighting fit like Ronda Rousey. She favors exercises using BOSU Balance Trainer/Balls (which looks like a board with half of a balance ball attached, see below) and medicine balls over things like bench presses and squats.
Here are some of the most popular medicine ball exercises
These exercises improve balance and focus on your core. Exercises such as, the squat presses with dumbbells and bodyweight one – legged squats while standing on the BOSU are effective exercises to start with.
This is an example of an ab exercise done on the Bosu ball
Leg Exercises Done on the Bosu
2 Versions of 1 Legged Squats – Ronda Rousey does these while on the Bosu Ball (verses a bench)
Alternating Push – ups using a medicine ball work the chest and arms as well as improving your balance and coordination (source). Be sure to stay flexible with a little daily stretching, paying special attention to the hips, thighs and back.
Lean and Mean Nutrition
Ronda Rousey works out 2 or 3 times a day when she’s training for a fight and that activity requires a lot of fuel. To make weight she has to be careful about her nutrition and watch her overall calories, which is good advice for all of us. She likes eggs, turkey bacon and nuts for protein to repair and build muscle. For a post – workout jolt to replenish her body she likes smoothies made with fruits and vegetables (source).
Whether you’re getting in shape to fight or just interested in fighting fitness, a well -balanced nutritional plan with plenty of healthy, fresh foods will give you the energy to help you meet your goals.