Strength training Fedor Emelianenko. Fedor Emelianenko training and nutrition

You can call the legends of this sport. One of them is " The last Emperor» Fedor Emelianenko. Someone will say that he achieved success due to innate talent and good genetics. Fedor himself is sure that this is not the point, but hard work on himself.

The training of Fedor Emelianenko takes place according to special principles that differ from those used by other fighters. "Emperor" does not use standard strength exercises. Yes, no training Fedor Emelianenko with "iron"! The athlete does not use kettlebells and barbells. Instead, he applies his own design.

To learn how to fight, you have to fight

The basis of every training session of Fedor Emelianenko is wrestling. It is her fighter who uses it as a replacement for classic simulators. According to the "Emperor", in the process, the muscles are so active that strength and endurance increase much better than when using the "iron".

The training of the hands of Fedor Emelianenko is carried out according to the circular principle. This means that he moves from one exercise to another without rest, and pauses only after he completes the entire complex. It helps improve endurance and punching power.

The first training of Fedor Emelianenko

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

Then it was developed own program, which includes a complex of high-intensity classes:

running (with accelerations, up to 15 km);

pull-ups (several dozen times, which is great result, given that Fedor is a heavyweight);

push-ups (with different hand positions, on different groups muscles);

endurance exercises.

The latter need to be discussed separately.

Description of Fedor Emelianenko's endurance workout

Favorite exercise of the "Emperor" - with a sledgehammer and a tire from a truck. The technique is simple: you need to pick up a sledgehammer and beat it with all your might on the tire. The longer the better. This exercise not only contributes to a tremendous increase in endurance, but also develops the muscles that a mixed martial arts fighter needs. Perhaps it was thanks to him that Fedor 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 may escape from your hands and cause injury. It is recommended to start slowly and carefully.

Regularity of classes

The intensity of Fedor Emelianenko's training depends on what stage of preparation for the battle he is at. He usually exercises up to three times a day, periodically taking breaks so that the muscles have time to recover.

Together with the Imperator team, he regularly travels to Kislovodsk, where he spends a lot of time. Special attention he devotes to classes in 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 normal terrain.

One of the most important factors is proper nutrition. A fighter here has to behave a little differently than a bodybuilder. About 4 hours before the first workout, Fedor has breakfast (not too heavy). The next meal comes only at the end of the exercises. If there is a battle on that day, the "Emperor" eats only in the morning.

An important point is colds, which, alas, happen to everyone. When Fedor falls ill, he immediately stops all exercises and does not resume them until at least 2 weeks have passed since his recovery. Exercise during illness is not just useless - it is harmful.

"The Last Emperor" claims that the time of classes depends on the individual characteristics of the body. He recalls that stories are known both of athletes who started training in the early morning, and those who exercised only in the afternoon. You need to analyze your well-being and navigate according to it.

But the most important factor, without a doubt, is the motivation. If you want to become the best of the best, you need to practice more often and more intensively than others. We must constantly look for new techniques and experiment.

The content of the article:

Now Fedor Emelianenko is known to all fans of martial arts. In many specialized publications he was dubbed best fighter modernity and it is difficult to argue with this, because he has repeatedly become the winner of the world championships in MMA or mixed martial arts. Today you will learn how Fedor Emelianenko's training goes, and also get acquainted with short biography this outstanding athlete.

Biography of Fedor Emelianenko

Fedor was born in 1976 in the small town of Rubizhne, which is located in the Luhansk region. In addition to him, there are two more brothers in the family - Ivan and Alexander. His father was a simple worker, and his mother taught at school. When Fedor was two years old, his family moved to the city of Stary Oskol, in Belgorod region. Here Emelianenko lives and trains, even becoming a famous fighter.

Fedor came to sports at the age of 10, starting to practice sambo, as well as judo. At the same time, he was forced to take his younger brother Sasha with him to the hall, who simply had no one to leave at home with. This allowed Alexander to also achieve great success in sports in the future, and for some time he was even in the top ten strongest heavyweights on the planet.

When Fedor graduated high school and began to study at a vocational school, he did not stop playing sports. In 2003, Emelianenko decides to continue his studies and enters Belgorod State University, and then to graduate school at the same educational institution.

In the period 1995-1997, Emelianenko served in the army and continues to actively train. However, at this time he had to somewhat change the focus of training and work more with a barbell and kettlebell, as well as run. Two years after demobilization, Fedor marries a girl Oksana, whom he had known since the pioneer camp. Their marriage lasted seven years, after which the couple divorced. Now Fedor is married to Marina and they have two daughters. Emelianenko also has a child from his first marriage.

Sports career of Fedor Emelianenko

We have already said above that Fedor Emelianenko's training began with judo and sambo. Now Fedor's coach is Vladimir Mikhailovich Voronov. He recalls that when Fedor first came to the section, he was weak and his great talent was not noticeable. But at the same time he was very hardworking and persistent, which allowed him to reach great heights in sports.

Sometimes in the biography of Emelianenko it is indicated that he continued his sambo classes even during his military service. However, the athlete himself in an interview refutes this information, stating that at that time Fedor Emelianenko's training was limited to strength training and jogging.

In 1997, Fedor became a master of sports in judo and sambo and joined the Russian national team. A year later, he becomes the second prize-winner at the national judo championship. Study percussion technique hands and feet Fedor began in 2000 under the guidance of an experienced specialist Alexander Michkov.

From that moment on, Emelianenko takes part in competitions in combat sambo and mixed martial arts. At this time, Fedor was 25 years old. Fedor himself admits in an interview that he did not move from fights without rules because of a good life. Being engaged in judo and being a member of the national team, he received little money, and the family had to be fed. In mixed martial arts, even starting from scratch, he began to earn much more.

Fedor worked quite actively with weight lifting, but in 1999 he decided to pay more attention to mastering kickboxing and boxing techniques. Since that time, the training of Fedor Emelianenko has acquired the new kind. Of the strength exercises, the athlete performed push-ups, squats, and he also actively worked on the uneven bars. In addition, Emelianenko ran from 12 to 15 kilometers daily. Note that the athlete loves to train in high altitude conditions and has repeatedly traveled to Kislovodsk for this.

Since 2005, Fedor has been paying a lot of attention to working on the striking technique of the legs. To do this, he invites Muay Thai specialists to his team. Everyone who saw Fedor's fights can confirm that the athlete strikes all the blows with fine calculation and excellent technique. At the same time, Fedor does not disclose many of the nuances of his preparation, which is quite natural.

Emelianenko has repeatedly said in his interviews that he always pays a lot of attention to studying the opponent when preparing for a duel. According to the athlete, the winner in sports is not the one who is stronger, but who thinks more. It should be noted that all journalists note Fedor's calm behavior not only in the ring, but also in ordinary life. Emelianenko never shows excessive aggressiveness, which is rarely seen in martial arts.

Fedor's sports career is rich in victories. In total, he spent forty fights in MMA and won victories in 35 of them. Moreover, 12 victories were won by knockouts, and 15 thanks to painful holds. Emelianenko lost only four fights. In 2009, Emelianenko was recognized as the athlete of the year in the country.

How are Fedor Emelianenko training going?

You have probably already understood that Fedor's fighting technique is based on a mixture of elements of boxing, judo and combat sambo. It should be said that Emelianenko has excellent command of both hands, and for an opponent this is a great danger in close combat. Since the athlete has never revealed all aspects of his training, it is quite difficult to say exactly how Fedor Emelianenko's training goes.

But from what we know, we can say that they are quite standard:

Running - each lesson Emelianenko runs about 15 kilometers.
Pull-ups - it is known that Fedor can pull himself up about four dozen times and it should be remembered that the weight of an athlete is more than 100 kilos.
Push-ups - athletes perform all types of push-ups, including on the uneven bars, and this is just a warm-up for him.
Endurance development - for this, Emelianenko uses a sledgehammer and a car tire. On the Internet, you can find a video in which Fedor shows how to properly work with a sledgehammer to develop endurance.

We have already noted that if earlier the athlete actively worked with weights, now Fedor Emelianenko's training is carried out with an emphasis on endurance. Undoubtedly, strength training is carried out by Fedor now, but he prefers circular training.

Emelianenko pays the main attention in his classes to shock training. It brings excellent results. Quite often, Fedor decides the outcome of the fight with only one accurate blow, sending the opponent to a knockout. To do this, Emelianenko is actively working with a pear, doing push-ups on his fists, etc.

Also important is not only the strength, but also the speed of impact. In his interviews, Emelianenko notes that he trains exactly as much as is necessary to achieve the result he needs. All members of the athlete's team say that Fedor takes criticism well and tries to correct the mistakes he makes. In conclusion, we note that during the day Emelianenko can train up to three times. It depends on what kind of battle you are preparing for.

How Fedor Emelianenko trains, see this video:

The secret of the success of Fedor Emelianenko, who is multiple champion of the world in mixed martial arts, or, as we call it, "fights without rules", consists in hard training, in which his "support group" always takes part.

Fedor Emelianenko workout

Since in mixed martial arts (MMA) you need to have the whole range of qualities (general physical training, impact force, endurance, speed, technique, etc.), inherent in both shock sports (boxing, kick-boxing, karate, taekwondo), and throwing (freestyle wrestling, Greco-Roman wrestling, sambo, judo), Fedor's training is very intense. But still, the main emphasis is on endurance. From regular rocking in gym Emelianenko has long since refused.

Fedor used to load himself intensively with strength training until 1999. He intensively "swinged" from 13 to 24 years old, squeezing 180 kg from his chest. Since then, Fedor's work with iron has mostly been reduced to exercises with a sledgehammer. Emelianenko replaced weight lifting exercises with wrestling, boxing and kickboxing techniques.

“Most of the time in my training I do endurance exercises, that is, wrestling,” says Emelianenko, who, in addition to numerous MMA titles, is also a six-time Russian champion in combat SAMBO, as well as an honored master of sports in sambo and an international master of sports in Judo - Mandatory in my training is long-distance running (as a rule, Fedor runs twice a day with a total distance of 12-15 km) and jumping rope.

I don’t do kettlebells or barbells, except for the so-called circuit training. That is, when various shells are placed in a circle in the hall, and you change them one by one during the training - you move from one to another. An alternative to the bar is wrestling.

Firstly, the barbell does not give the endurance that you train in wrestling, and, secondly, the specifics of barbell exercises to some extent even harm the fighters. The weight for pumping up muscles is the weight of the opponent, as well as his power.

Daily strength exercises Fedor Emelianenko includes push-ups, squats, parallel bars, and abs exercises.

Emelianenko trains two to three times a day, depending on the stage of preparation for the fight.

We also note that Emelianenko is a supporter of training in rarefied air, for which every year he travels with his team to a training camp in Kislovodsk.

Food Fedor Emelianenko

About his diet, Emelianenko says this: “My diet is no different: I eat everything, without any special restrictions. I’m not fond of special supplements either.

Iron

“Before moving into fighting, I devoted a lot of time to strength training. In the army, he was only engaged in iron, because it was not possible to engage in either cross-country training or boxing. And when he was a member of the Russian SAMBO team, he also devoted a lot of time to strength training.

At the age of 21-23, I benched about 170, squatting about the same. Since then on Weight Limit I don't go to the bar. In general, I try to pay less attention to the bar, more to the fight with a sparring partner.

Struggle

“When I switched to fighting, I completely abandoned the iron, because the strength training was completely replaced by wrestling on the ground, standing wrestling is working with a partner. Somewhere up to 20 years strength training needed, and after, when the body has already formed, there is a little bit of another work.

I don’t do kettlebells or barbells now, with the exception of the so-called circuit training. An alternative to the bar is wrestling. Firstly, the barbell does not give the endurance that you train in wrestling, and, secondly, the specifics of barbell exercises to some extent even harm the fighters. The weight for pumping up muscles is the weight of the opponent, as well as his power.

Most of the time in my training I do endurance exercises, that is, wrestling. From here will be the sensitivity of the partner.

Horizontal bars and bars

“I also work a lot with the horizontal bar, bars. I do push-ups from the floor, I do push-ups on the uneven bars, I pump the press. Here are the main exercises that I do for physics.

Alexander Michkov, Emelianenko's coach: “Fedor loved and loves the horizontal bar very much. He never seems to have pulled himself up to a record, but he does 30 times per approach.

Fedor's Pride workouts

Impact force

“Every boxing gym should have a sledgehammer. Sledgehammer exercises increase the force of impact. Another sledgehammer develops the shoulder body, develops fighting movements. My training includes shot put. Boxing coach Alexander Vasilyevich Michkov constantly gives us shot put tasks in various ways.

Run

“Mandatory in my training are long-distance running and jumping rope. Instead of a warm-up, I start with a light run, and when the body is drawn in and breathing becomes habitual, I add pace. I run 14.5 - 15 km in the morning. I run on Monday, Tuesday, Thursday, Friday. This applies to the period of preparation for battle. And when the loads decrease, naturally, I slow down the pace of the runs and reduce the cross-country distance. ”

Fedor training in Holland

Food

“I eat almost everything and quite a variety of food, I don’t have a special diet. In the morning, I usually eat an omelet for breakfast, during fasting - oatmeal cookies, nuts. For lunch, I eat the first, second and third, preferably meat, if fasting, then fish. I don't have a special diet, I eat both borscht and hodgepodge. I do not drink "Coca Cola" and other carbonated drinks, I do not eat cakes, sweets. Although sometimes I can afford it on holidays.

I eat a variety of foods: meat, fish, cottage cheese at will. I love dairy products, buckwheat, almost everything that my mother, wife and sister cook.

I don’t have a very heavy breakfast, and usually this happens about four hours before training. On the day of the fight, I only eat breakfast. I am not fond of special additives. I accept public vitamin complexes - Vitrum, Zentrum, which can be purchased at any pharmacy. For a long time I did not even use proteins and amino acids. I went to the pharmacy and bought regular vitamins. Started using it after 30 years.

Now I need more sports nutrition for recovery after hard training - protein and energy drinks, vitamins and amino acids, because there are big physical exercise flushing nutrients out of the body. When you are 23-27, you don’t feel it, but with age, the accumulation of fatigue and injuries is felt.”

Recovery

“On Wednesdays and Saturdays I have a bath. Sunday is rest. In general, sleep is the best restorer. I read books, but the most important thing is my family. Best holiday- spend time with your family and friends.

Fedor Emelianenko is one of the best fighters, a four-time world champion in mixed martial arts, like Khabib Nurmagomedov, whom we already wrote about (). But unlike Khabib, Emelianenko competes in heavyweight. Until December 2000, the athlete remained undefeated, which is unprecedented in the history of MMA. The list of those defeated by him includes: Antonio Rodrigo Nogueira, Sammy Schilt, Mark Coleman, Ricardo Arona, Tim Sylvia, Mark Hunt and other famous fighters.

Fedor Vladimirovich is a nine-time champion of Russia and a four-time world champion in combat sambo. Emelianenko Sr. is an Honored Master of Sports in Sambo and an international master of sports in judo.

As you can see, it is no coincidence that Fedor Emelianenko is considered the idol of millions - boys and girls. Quite deservedly, he received the status of the strongest person in Russia, the strongest in body and spirit. Fedor Vladimirovich has been engaged in coaching and willingly gives interviews to the press, in the hope that his advice will be useful to the younger generation. An outstanding athlete shares with young people that the basis of everything is constant (and sometimes exhausting) physical activity, good sleep and proper nutrition. To achieve goals in sports, you need to work continuously, he believes.

Fedor Emelianenko training

From year to year in the life of a titled athlete, one thing remains constant - constant physical activity, and diverse ones. The famous coach says that everything is important in MMA: good reaction, endurance, punching power, as well as speed, coordination. Therefore, be limited to a certain sports discipline, in his opinion, for example, sambo or boxing is impossible. The saturation of training is important!

Food Fedor Emelianenko

As you might guess, Fedor Emelianenko's diet is its absence. The athlete admits that he eats as much as he wants, without limiting himself. At the same time, he is not fond of proteins and gainers, he eats like everyone else, however, he drinks vitamins. Sports supplements uses in minimal quantities, solely to maintain shape.