Features of training Fedor Emelianenko

Only a few fighters of mixed martial arts can be called the legends of this sport. One of them is The Last Emperor Fedor Emelianenko. Someone will say that he achieved successes due to innate talent and good genetics. Fyodor himself is confident that it's not this, but in hard work on himself.

Training Fedor Emelianenko passes on special principles, which differ from those used by other fighters. The "Emperor" does not use standard strength exercises. Yes, yes, no training Fedor Emelianenko with "iron"! The athlete does not use weights and bars. Instead, he uses force exercises of his own design.

To learn to fight, you need to fight

The basis of each training Fedor Emelianenko is a struggle. It is her fighter who uses classic simulators as a substitute. According to the "Emperor", in the process muscles act so actively that strength and endurance increase much better than with the use of "iron".

Training hands Feodor Emelianenko carried out on a circular principle. This means that he goes from one exercise to another without rest, and pauses only after completing the whole complex. This helps improve stamina and impact strength.

The first trainings of Fedor Emelianenko

In his youth the future "Last Emperor" trained with a barbell and dumbbells. In bench press, he achieved a result of 180 kg. However, then the future champion noticed that such exercises, although they contribute to the growth of maximum strength, but negatively affect other factors - for example, flexibility and strength endurance.

Then our own program was developed, which includes a set of high-intensity classes:

• Running (with accelerations, up to 15 km);

• Pull-ups (several dozen times, which is an excellent result, given that Fedor is a heavyweight);

• Push-ups (with different settings of hands, on different muscle groups);

• Exercise for endurance.

The latter should be discussed separately.

Description of Fedor Emelianenko's training on endurance

Favorite exercise of the "Emperor" - with a sledgehammer and a tire from the truck. The technique is simple: you need to pick up a sledgehammer and beat it with all your might over the tire. The longer, the better. This exercise not only contributes to the tremendous growth of endurance, but also develops those muscles that are needed for a soldier of mixed martial arts. Perhaps, it was thanks to him that Fyodor gained his famous power in the "ground and pound".

Attention! Training with a sledgehammer and a tire is quite dangerous for an unprepared person. A heavy metal object can escape from the hand and cause injury. It is recommended to start slowly and gently.

Regularity of lessons

The intensity of training Fedor Emelianenko depends on what stage of preparation for the battle he is in. Usually he exercises up to three times a day, periodically taking breaks, so that the muscles can recover.

Together with the team "Emperor" regularly travels to Kislovodsk, where he spends a lot of time. He pays special attention to occupations in thin air. In conditions of lack of oxygen, the body is forced to work at the limit of its abilities. Then it becomes much easier to fight in the usual area.

One of the most important factors is proper nutrition. The boy here has to behave a little differently than the bodybuilder. Approximately 4 hours before the first workout Fedor breakfasts (not too tightly). The next meal is only after completing the exercises. If on that day the battle is to be fought, the Emperor eats only in the morning.

An important point is colds, which, alas, happen to everyone. After falling ill, Fedor immediately stops all the exercises and does not resume them until at least 2 weeks have elapsed since he recovered. Exercises during the illness are not just useless - they are harmful.

"The last emperor" argues that the time of classes depends on the individual characteristics of the organism. He recalls that the stories are known as athletes who began to train in the early morning, and those that were practiced only in the afternoon. You need to analyze your well-being and orient yourself on it.

But the most important factor, no doubt, is motivation. If you want to be the best of the best, you need to practice more often and intensively than others. We must constantly look for new techniques and experiment.