Zhang Weili training style Chinese UFC women's Strawweight division

natasha dolbenko

Zhang Weili is a Judo black belt and Chinese fighter who has competed in the UFC. In her professional career, she has won three consecutive fights by submission. This training style is designed to help women fighters apply grappling and striking techniques effectively. We'll take a look at how to apply it to your own training and fight preparation! Zhang Weili training style Chinese UFC women's Strawweight division    #mmatraining #ufc #wrestling #zhangweili

Transcript

00:00In this video, let's talk about Zhang Veili.

00:04This is a Chinese mixed martial artist.

00:07She was born on August 13, 1989, in Handen, Abbey, China.

00:13Her father retired as a miner, while her mother was a housewife.

00:19Zhang has an older brother who made a significant career shift, leaving his job as a gold trader

00:26to support her MMA career.

00:29Shina works at the gym where she trains.

00:31Zhang's journey in martial arts began at the tender age of 6, when she started learning

00:38Shaolin Kung Fu from a local master, inspired by her love for Kung Fu films.

00:44During her primary school years, she dabbled in various sports including athletics, football

00:50and table tennis.

00:52At the age of 12, she enrolled in a specialized martial arts school in Handen, where she commenced

01:00her training in sanda in a Chinese wrestling style known as Chu Waijiao.

01:06Her success in sanda competitions at the Hebei province level led her to her selection for

01:13the Jiangsu province sanda team.

01:16Unfortunately, a recurring back injury sustained during training cut, her sanda career short.

01:23At 17, Zhang moved to Beijing and took on various odd jobs such as working as a cashier at the

01:32supermarket, a kindergarten teacher, a security guard and a hotel desk clerk.

01:38In 2010, she secured a job as a fitness instructor at a local gym in Beijing, where she gained access

01:46to the gym's equipment after closing hours.

01:50During this time, she became interested in Brazilian Jiu Jitsu after observing other grappling at the gym.

01:57Eventually, she transitioned to a front desk position, which allowed her to interact with fighters training

02:05at the gym, including her idol Wu Hao Xian, a pioneering figure in Chinese MMA.

02:13After forming a connection with Hao Xian in 2012, she was introduced to the Black Tiger Fight Club.

02:20It was there that coach Kai Xui Jun recognized her immense potential and began training her in MMA.

02:29In December 2019, appearance on a Chinese television show, Zhang revealed that her inspiration to

02:37pursue MMA came from Hong Kong action superstar Donnie Yen. She cited Donnie Yen's 2007 film Flashpoint

02:46as her introduction to the world of MMA.

02:49Additionally, she credited Ronda Rousey, particularly her historic fight against Liz Carmucci in 2013,

02:58for giving her the motivation to leave her job and fully commit to a career in MMA.

03:05As of August 29, 2022, John Quayley holds the prestigious position of being ranked

03:13number one in the UFC women's pound-for-pound rankings. Her journey from a young enthusiast of martial arts

03:22to a two-time UFC women's throwweight champion is a testament to her dedication and relentless pursuit

03:28of excellence in the world of mixed martial arts.

03:33Now let's talk about training routine of this MMA fighter. Striking. Striking, especially hand striking,

03:44training is a fundamental component of MMA, combat sport that incorporates various fighting techniques

03:50from disciplines like boxing, Muay Thai, kickboxing and traditional martial arts.

03:57Developing effective hand striking skills is crucial for MMA fighters, as it allows them to score points,

04:05defend themselves, and potentially finish a fight via knockout or technical knockout.

04:11Boxing serves as the foundation for hand striking in MMA. Fighters learn the basics of stance, footwork,

04:20and head movement from boxing to enhance their ability to strike and avoid punches. They practice jab,

04:28cross, hook, and uppercut punches and work on their boxing defense techniques.

04:33Muay Thai. MMA fighters often incorporate elements from Muay Thai in kickboxing to expand

04:41the striking arsenal. These arts introduce techniques such as leg kicks, body kicks, elbows and knees,

04:48providing fighters with a different range of striking options. Fighters train with coaches or

04:59training partners who hold focus mids or tie pads. This training helps improve accuracy, timing and power

05:07and strikes. It also assimilates real fight scenarios, allowing fighters to work on combinations and counters.

05:18Controlled sparring sessions with training partners or fellow fighters are also essential for practical

05:24application of hand striking skills. Sparring helps fighters develop their ability to read their opponents,

05:34gauge distance and adapt their striking game plan. Heavy back training is also crucial for building power

05:44and endurance in strikes. Fighters use heavy backs to practice various combinations,

05:50kicks and clinch work. This training helps strengthen the muscles involved in striking and improves overall

05:59cardio conditioning. Shadow boxing is a solo training technique that allows fighters to visualize their

06:07movements, work on fluidity and refine their striking form. It's an excellent way to practice footwork,

06:15head movement and combinations without external equipment. Strong hand strikes require strength and

06:22endurance. Fighters incorporate strength and conditioning exercises into their training regimen to build the

06:30necessary upper body strength and improve overall fitness. This includes weight lifting, resistance training

06:39and cardiovascular conditioning. Mental preparation is just as important as physical training. Fighters work on

06:48their mental toughness, focus and game plans. Visualization techniques help them mentally rehearse their striking strategies.

06:58Striking defense. Alongside offensive training, fighters must also develop their defensive skills. This includes

07:07techniques like sleeping, blocking, parrying and evading punches. Effective defensive skills are essential for

07:14minimizing damage and counter-attacking. Understanding when to strike, when to clinch and when to go for takedowns is crucial.

07:25Developing fight intelligence helps fighters make split-second decisions during a match, optimizing their striking opportunities.

07:37There are different exercises for this.

07:39Next, MMA fighters learn to seamlessly transition between striking and other aspects of the sport,

07:47such as wrestling and grappling. They work on closing the distance, maintaining balance

07:53and avoiding takedowns while striking. Some compound exercises with dumbbells or barbells are very

08:04crucial crucial for boxing, for striking with hands. They incorporate compound exercises that support multiple

08:12muscle groups simultaneously. Examples include squats, deadlifts, bench presses and pull-ups. These exercises

08:21build overall strength. Resistance bends help to develop speed and power in your punches.

08:30You also should implement a periodization plan to vary your strength training routine. This prevents

08:39plateaus and ensures you are continuously progressing in your strength development.

08:48Kicks play a crucial role in MMA, as they provide fighters with a diverse range of striking techniques

08:56and can be used to both attack and defend. MMA fighters draw on various martial arts disciplines,

09:03such as Muay Thai, Kickboxing, Taekwondo and Karate, to incorporate kicks into their fighting style.

09:12For example, roundhouse kick, this is one of the most common and versatile kicks in MMA. It involves

09:20pivoting on the supporting leg and swinging the kicking leg horizontally to strike the opponent's body,

09:28head or legs. Variations include low runhouse kicks to the legs, low kick, midsection kicks and high roundhouse

09:38kicks to the head. Fighters often use runhouse kicks to target an opponent's leader leg or to set up other strikes.

09:48Improving your kicking technique and power requires a combination of flexibility, strength, balance and proper form.

09:59There are some exercises that can help to develop stronger and more effective kicks. Static stretches,

10:07for example. Stretching exercises are essential for improving your kicking flexibility.

10:13Next is dynamic stretches. Dynamic stretches help warm up the muscles and improve their flexibility in motion.

10:25You also can use different jumps with heavy medicine balls or you can use resistant bend exercises, for example.

10:34also squats and lunges with heavy weights. It builds immense power in your kicks.

10:48So squats build strength in the legs, core and glutes, which is essential for powerful kicks.

10:54Also lunges. Also lunges work with quadriceps, hamstrings and glutes, while also improving balance.

11:05Plyometric exercises like box jumps and squat jumps can help develop explosive power in your legs,

11:13which is beneficial for fast and powerful kicks. Also kicking drills. Practicing your kicks regularly with a focus on technique and speed

11:22will help improve your kicking ability. Use a heavy bag, target pads or practice with a partner to refine your kicks.

11:40Takedowns are a fundamental aspect of mixed martial arts. They enable fighters to bring their opponents to the ground,

11:48gain dominant positions, gain dominant positions and control the fight. MMA incorporates a variety of takedowns

11:55from different martial arts disciplines including wrestling, judo, brazilian jiu-jitsu and sound. For example,

12:03a double leg takedown. It involves shooting on your opponent and driving through their legs to lift and take them down.

12:14It's one of the most effective and commonly used takedowns in MMA because it provides control and reduces the risk of being countered.

12:24Single leg takedown. A fighter targets one of their opponent's legs and lifts or sweeps it to take them down.

12:33This takedown is versatile and allows for various setups and finishes.

12:37High crotch takedown. Similar to the single leg takedown, the high crotch involves grabbing your opponent's leg

12:47and driving upward, often with your head on the outside. It's effective for lifting your opponent off the ground

12:55and controlling their upper body during the takedown. Once a takedown is successful, maintaining control

13:04and transitioning to dominant positions on the ground like side control, mount or the back is essential for

13:11ground and pound or submissions. Fighters use a combination of feints, strikes and clinch work to

13:20set up takedowns. This keeps opponent guessing and makes takedowns more effective.

13:26If you have access to a heavy back, you can practice takedown setups by striking the back and then

13:36simulating a takedown attempts. Work on combinations that end with a shot or takedown. You can use a

13:45resistance bend to simulate takedown resistance. Attach the bends to a sturdy anchor point and practice your

13:53short movements while pulling against the resistance. This helps build strength and explosiveness for

14:01takedowns. Strength and conditioning. Incorporate strength and condition exercises such as this

14:08resistance bend for core for abs is to improve your overall fitness and strength. Exercises can be like

14:18squats, lunges, deadlifts and plyometrics. They can enhance your ability to execute powerful takedowns. Or you can

14:28just take on your shoulders your opponents and run with them. Strength is a crucial component of MMA training. It

14:43not only enhances your ability to execute powerful strikes and takedowns but also contributes to injury

14:51prevention, overall performance and endurance. Incorporate compound exercises like squats, deadlifts,

14:58bench presses and overhead presses into your strength training routine. These movements engage multiple

15:05muscle groups and build overall strength. Olympic lifts such as the clean and jerk and snatch are excellent

15:13for developing explosive power which is beneficial for takedowns and striking. Functional movement. If you

15:23focus on functional movements that mimic the actions used in MMA like rotational exercises, medicine ball twists,

15:30pull, pulling pull ups and pushing push ups. Also, you can use isometric holds.

15:39Glute isometric exercises like planks and wall seats to strengthen your core and stabilizer muscles. A strong core is

15:47vital for balance and preventing injury.

15:52Apply metric exercises including box jumps, squat jumps and medicine ball throws can enhance

16:00explosive strength and agility. Resistant bands are versatile tools that can be used to add resistance to various exercises such as punches, kicks and takedowns.

16:13Kettlebell exercises like kettlebell swings and Turkish get ups improve strength, endurance and mobility.

16:23Circuit training. Incorporate also circuit training sessions that combine strength exercises with

16:30high intensity cardio vascular exercises. This mimics the intensity of MMA fight.

16:41Also develop grip strength by incorporating exercises like wrist curls and farmer carries. A strong grip is essential for controlling your opponent.

16:52Another one is include balance and stability exercises such as a single legs exercise and

16:59and bossu ball exercises. To improve your balance and prevent injuries during grappling exchanges.

17:07Functional strength. Focus on functional strength that translates directly to MMA movements.

17:14This may involve mimicking specific techniques like resting shots or clinch work with resistance.

17:22A periodization. Use also a periodization plan that varies the intensity and volume of your strength training over time.

17:33This prevents plateaus and reduces the risk of overtraining. Also allow sufficient time for rest and recovery between strength training sessions.

17:45This prevents muscle muscles. Muscle needs time to repair and grow stronger.

17:51Nutrition. Maintain a balanced diet that supports muscle growth and recovery. Ensure you are consuming enough protein, carbohydrates and healthy fats.

18:02Hydration. Always stay hydrated before, during and after training sessions to maintain performance and aid a recovery.

18:12Sleep. Quality sleep is essential for muscle recovery and overall performance.

18:18Aim for seven to nine hours of sleep per night.

18:23And now you see John Qualey is doing fascia training.

18:28It is a specialized approach to fitness and exercise that focuses on targeting the fascia,

18:34a complex network of connective tissue that surrounds muscles, organs and other structures throughout the body.

18:43This training method has gained popularity in recent years for its potential to improve flexibility, mobility and overall athletic performance.

18:54Fascia is a three-dimensional web of collagen and elastin fibers that runs throughout the body, providing structural support and helping to transmit forces generated by muscles.

19:07It plays a crucial role in maintaining the body's shape and function.

19:12And it can become tight or restricted due to factors such as injury, overuse or prolonged periods of inactivity.

19:26Fascia training often involves specific stretching exercises designed to target and release tension within the fascia.

19:35These stretches can be dynamic or static and are intended to improve flexibility and range of motion.

19:44Mayo facial release techniques such as foam rolling or using specialized tools like massage balls are commonly used in fascia training.

19:54Also fascia training often incorporates functional movement patterns that mimic real-life activities.

20:01By engaging the fascia in dynamic, multi-planar movements individuals can enhance their

20:08proper perception, awareness of body positioning and improve role-function fitness.

20:16Balance and stability.

20:18If you're working with the fascial system, it can help improve balance and stability.

20:23Exercises that challenge stability such as balancing on one leg or using unstable surfaces engage the fascia to support and coordinate our movements.

20:37Fascia training can be beneficial for both injury prevention and rehabilitation.

20:43By maintaining a healthy fascia, individuals may reduce the risk of injuries and recover more efficiently from existing injuries.

20:51Athletes often turn to fascia training to enhance their performance.

20:57By optimizing fascia health, athletes may experience increased power, speed and agility as well as reduced fatigue during training and competition.

21:07If this video was useful, please share, like and comment.

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