Marlon Moraes has lived as much as his “Magic” moniker. The fighter started coaching in Muay Thai at age 9 and went on to attain nationwide success in his native Brazil, incomes two Muay Thai nationwide championships earlier than making the transition to MMA, the place he’s now signed to the UFC.
Moraes shares his ideas on training and nutrition, and gives a MMA exercise that may be tried anyplace, with no gear required.
“I wish to present everybody that all of them can do a MMA exercise, simply using their bodyweight, and that’s not something difficult,” says Moraes, whose typical day of coaching entails two intense periods; rotating between sparring, wrestling, and grappling work. Every of his meals will probably be made as much as embrace 100g of protein and 100g of carbohydrates, together with greens.
Between meals, Marlon Moraes will supplement with protein shakes and has taken an curiosity within the science behind diet when making visits to the UFC PI. “We meet with dietitians, with professionals, they usually began to introduce us to Thorne,” says Moraes. “Now they’ve the entire system, the place we get to the struggle they usually give us all of the dietary supplements to assist with the weight loss program, via struggle week, to make weight, and get well with all of the nutritional vitamins.”
Combating at 135 kilos, Marlon Moraes shares that creatine has helped him to achieve the speed and stamina that’s required to compete on the highest ranges. And, with an MMA document of 23-9-1, the 33-year-old additionally understands that the one technique to attain his objectives is to present his all to coaching. The next exercise from Moraes has been designed to supply an intense session whereas additionally supplying you with a taster of MMA, together with protection and assault. For those who want to modify this system to swimsuit your own fitness level, you’ll be able to tweak the variety of seconds, repetitions, or rounds. Right here we go!
Warmup
“Earlier than a exercise, you’ve received to heat up,” says Moraes, “simply to get our blood going and our physique transferring.”
Arm circles (back and front): 10 reps (each methods) Horizontal triceps stretch: 10 seconds (every arm) Overhead triceps stretch: 10 seconds (every arm) Lateral lunge (reaching towards alternate toes): 10 seconds Lateral stretch (each fingers on similar shin, toes wider than shoulder width): 10 seconds (either side) Huge-leg ahead bend (with toes greater than shoulder-width aside, lean ahead, and contact the ground with each fingers): 10 seconds Soar rope simulation (make small jumps, touchdown on toes): for 10 seconds Excessive kicks: 5 reps (every leg) Squat jumps: 10 reps
The exercise In MMA, your fingers all the time should be as much as shield your self, so hold your fingers up through the exercise wherever attainable as in case you are in a defensive blocking place.
| Marlon Moraes MMA Exercise — Warmup | ||
|---|---|---|
| Train | Reps | Notes |
| Jab | 10 seconds | * As you might be throwing your jab, you retain the [other] hand up. |
| Cross for 10 seconds Mix each jab, then cross | 10 seconds | 12 per leg |
| Jab, then excessive knee (reverse leg) | 5 either side | 8, 12, 12 |
| Jab, excessive knee, then cross | 5 either side | 8, 12, 12 |
| Jab, kick, then change stance (one leg is all the time in entrance) | 5 either side | 12 |
| Jab, cross, change stance, then kick | 5 | 12 |
| Jab, cross, sprawl, and knee | 5 | * The sprawl is when somebody makes an attempt to take you down, and also you wish to keep away from that scenario. The motion is similar as a burpee. |
| Relaxation | 5 seconds | * Be certain that to focus on respiratory |
| Jab, knee, kick, then change | 5 | |
| Jab, cross, knee, then kick | 5 | |
Marlon Moraes MMA Exercise
3 timed rounds (2 minutes on, 1 minute relaxation): These two-minute blasts are cut up into 30-second sections:
Spherical 1 — Be offensive
| (Spherical 1) | ||
|---|---|---|
| Train | Reps | Notes |
| Jab and cross | 30 seconds | You’ll be able to stand or transfer round a bit of bit. |
| Sprawl with jab and cross mixture | 30 seconds | – |
| Alternating excessive knees | 30 seconds | Proper then left, and hold going |
| Jab, cross, then kick mixture | 30 seconds | – |
| Relaxation | 60 seconds | – |
Spherical 2 — Protection
“For this spherical, by your self, you’ll be able to work on the protection and the counters,” says Moraes.
| Spherical 2 | ||
|---|---|---|
| Train | Reps | Notes |
| Jab, cross, knee | 30 seconds | |
| Leg kicks | 30 seconds | |
| Leg kicks (reverse leg) | 30 seconds | |
| Jab, cross, sprawl, knee, then kick | 30 seconds | |
| Relaxation | 60 seconds | |
Spherical 3 — Core Focus
“It’s the final spherical,” Moraes says, “let’s be certain that we’re pushing ourselves.”
| Spherical 3 | ||
|---|---|---|
| Train | Reps | Notes |
| Situps | 30 seconds | – |
| Alt. leg raises (shoulders off the bottom) | 30 seconds | – |
| Leg raises (each legs): 30 seconds | 30 seconds | *Attempt to not let your toes contact the bottom. |
| Pushups | 30 seconds | – |
| Relaxation | 60 seconds | – |
Congrats!! You’re achieved!
“That’s it for the exercise,” says Moraes. “Be certain that to drink water and your amino complicated now!”
