Exercise Category: Fasa 1.1: Kekuatan dan Kebolehsesuaian
Bina enjin berfungsi yang diperlukan untuk sukan pertarungan berintensiti tinggi. Fasa 1.1 memfokuskan pada integriti struktur, kuasa letupan, dan penyediaan metabolik. Sebelum menguasai senjata, anda mesti mengukuhkan platform. Kategori ini merangkumi kekuatan asas, kestabilan sendi, dan kapasiti fisiologi untuk mengekalkan prestasi puncak dalam MMA dan Kickboxing, memastikan ketahanan fizikal jangka panjang dan mobiliti berfungsi.
Selicah & Berguling
Defensive head movements are designed to evade incoming strikes while maintaining a balanced position to execute counterattacks. Execution Standards: 200+ FCS Combat Application: Minimizes damage taken during exchanges and creates tactical openings for counter-striking by mastering efficient, high-speed head movement.
Latihan Sprawl
A defensive wrestling movement designed to counter a takedown attempt by rapidly driving the hips to the floor and extending the legs to kill the opponent’s momentum. Execution Standards: 200+ FCS Combat Application: Trains the muscle memory and explosive reaction required to defend a single or double-leg takedown attempt, keeping the fight in your preferred … Baca lagi
Latihan tinju bayangan
This shadowboxing workout is a dynamic combat simulation that integrates footwork, head movement, and striking to build high-intensity anaerobic endurance. Shadowboxing Workout Execution Standards: These shadowboxing drills progress through four levels, from footwork foundation to full rhythm output. 200+ FCS Combat Application: Shadowboxing for MMA develops the specific metabolic conditioning and neural pathways required to … Baca lagi
Skuat Tempo
A variation of the squat that emphasizes time under tension (TUT) by following a specific 3-1-1 movement rhythm. Execution Standards: 200+ FCS Combat Application: Eliminates reliance on momentum and “bouncing” out of the hole, building the raw structural strength needed for clinch control and explosive level changes.
Berdiri Satu Kaki
A static balance and stability exercise aimed at improving proprioception and ankle joint integrity. Execution Standards: 200+ FCS Combat Application: Enhances stability during kicks or when defending a single-leg takedown, ensuring the standing leg remains a solid anchor.
Pegangan Badan Berongga
An advanced isometric core exercise that trains the anterior chain to resist spinal extension by maintaining a “hollow” shape. Execution Standards: 200+ FCS Combat Application: Trains the body to maintain a protected, compact structure while on the ground (Bottom position), preventing the spine from being overextended.
Duduk pada dinding
An isometric lower-body exercise that focuses on quadriceps endurance and mental resilience under constant tension. Execution Standards: 200+ FCS Combat Application: Develops the specific leg endurance required for long wrestling exchanges against the cage or maintaining a low, stable base.
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