MMA and Metabolic Conditioning

If you have being following my last two posts you are probably learning that MMA training and conditioning is seriously hard work. The planning process to train fighters to optimal performance is both a science and an art. When we look at training the metabolic capabilities of fighting, we too often see tradition getting caught up in the way of the science of conditioning. Today we will dispell these myths and provide some concrete examples on how to perform your own conditioning in the most effective way possible.

One long held myth about training fighters is that they need to perform large amounts of aerobic training. This is particularly inspired by boxing and its tradition of large amounts of roadwork every day. Although there is nothing wrong with doing one session a week, excessive roadwork will slow down a fighter, reduce power and slow recovery down from fight training. not an exactly desirable situation.

When we look at energy systems we can start to understand the incompatibility long amounts of cardio have with optimal fighting fitness. There are three main energy systems, the ATP-PC system, the Glycolytic system and the aerobic system. Each of these systems is involved in fighting and works to different degrees.

The ATP-PC system provides explosive energy for around 6-15 seconds. it is responsible for explosive bursts of movement such as performing a takedown or a superman punch. This system needs to be highly developed in fighters so they can perform these explosive movements. Also training the ability to recover from an explosive movements and repeat is highly important to train.

The Glycolytic system is the main system used for supplying energy in events lasting 2 minutes or less. An activity that is highly reliant on the Glycolytic system is grappling with your opponent. This system is incredibly important especially as we look at the duration of the rounds (3-5 minutes) but also the actual makeup of the rounds. Vary rarely do we see someone throw punches for an entire round. The activity is start-stop for the majority of the fight.

The aerobic system is the long duration energy system and is dominant after 5 minutes of constant exertion. As we can see this is not really the priority system to train as it takes a while to predominate. it is active during a fight but is not the main player. Of course, having a good aerobic base is desirable, but is not the only key to success.

So when we look at a fight we can see that it predominately takes place using the anaerobic and ATP-PC energy systems. So when doing our metabolic conditioning we need to respect that and actually condition these systems. As look further into it, it becomes crystal clear that long duration, low intensity cardio will not be adequate. So what are some better ways?

The man with the worlds highest VO2 Max using kettle bells.

Some great metabolic conditioning protocols include the Tabata Protocol. This protocol was invented a named after a Japanese researcher (Izumi Tabata) and was found to in 6 weeks increase VO2 Max by 16% and anaerobic capacity by 28%. Sounds like what we want for a fighter!

The protocol involves performing a high intensity burst of exercise for 20 seconds followed by 10 seconds of rest. This is then repeated 7 more times for a total of 4 minutes of training. Even though this seems easy, it is most definitely not! Some great exercises to perform with the Tabata protocol include front squats (hardest workout ever), burpees, sprints, kettlebell swings or jumping lunges. A great program that uses the Tabata protocol and a variety of body weight exercises and the Tabata protocol is TACFIT Commando. We have been using this program and the results are fantastic. To find out more click here

Another great protocol for metabolic conditioning is countdown training. I learnt this from renowned coach Alwyn Cosgrove. For this protocol, pick 2 or 3 exercises and perform 10 reps of each. Then perform 9 reps, then 8 and so on until you hit one rep. Rest as little as you can and time your workout. Try to beat your time every time. Some great exercise you could use are Inverted Rows (pulling strength for clinch), burpees (getting off the floor quickly and sprawling) and kettlebell swings (takedown strength and hip extension power). This workout will smoke you!

Stay tuned for next time when I show you an integrated training program that can be used by fighters with great success.1

How to develop Maximal strength for Mixed Martial Arts

MMA requires the development of many different physical traits for success as a fighter. One of the qualities that I spoke of in this post being important for MMA training is maximal strength development. What I will attempt to do is explain the different methods of maximal strength development and how you can fit it in your MMA training program.

According to the excellent text Science and Practice of Strength Training by Zatsiorsky and Kraemer there are three main methods that can be used to develop strength. These are the maximal effort method the repeated effort method and the dynamic effort method. I will examine these in more detail and give you some practical examples of how these methods can be applied.

The Maximal Effort Method is considered to be the superior method for improving both intramuscular and intermuscular co-ordination. This method should be used to develop the greatest strength. One of the great benefits to fighters is that this approach reduces CNS inhibition. CNS inhibition is when the bodies nervous system reduces muscular activity to reduce injury risk. While this is a desirable effect in real life, in a sporting environment we want to deliver as much force as our muscles are capable of delivering.

This method has another benefit that is directly applicable to fighters. Due to the low amount of reps used (1-3) it has relatively little ability to induce hypertrophy (muscle growth). This is extremely important in a weight class dependent sport, as gaining weight is undesirable for the vast majority of combat athletes. It also helps us with the development of our nervous system. For most information on nervous system development click here.

High levels of maximal strength are required to do this!

The Repeated Effort Method requires lifting a sub-maximal load multiple times. Some of the benefits of this approach include greater anaerobic endurance, hypertrophy of trained motor units and assistance with weight loss due to increased metabolism. Some possible disadvantages could include a depletion of muscle glycogen levels which will impair recovery from fight training sessions (which is the most important training for a fighter, strength should support fight training, not dominate it). Hypertrophy can also be developed which can be undesirable and the level of fatigue generated could alter optimal motor programming.

The Dynamic Effort Method is used for increasing the rate of force development and the development of explosive strength. These are two qualities essential for any MMA fighter! This when combined with the Maximal Effort method will lead to the development of a high levels of maximal strength with minimal hypertrophy especially in the context of a fighters overall training program (mobility, flexibility, stand up, grappling, clinch, sparring etc).

So how do we practically apply this? First we must develop maximal strength in key movement patterns. Some great exercises are dead lifts, front squats, chin ups and push press. We also need to perform dynamic effort exercises (30-60% of 1 repetition maximum) with exercises such as jump squats, clap push ups and medicine ball slams.

In the next post I will look at developing muscular endurance and metabolic conditioning.In the final post on this series we will put this all together in a sample integrated program. Have fun training!

MMA Training

MMA is huge right now. Just recently UFC 110 sold out Acer Arena in a matter of hours, pulling in ticket sales of 2.5 million dollars. With this huge surge in popularity people are now cashing in with MMA fitness programs.

MMA fighters are amongst the best all round athletes in the world. They require high levels of maximal strength, speed strength, endurance, agility, co-ordination, mobility, flexibility and power. To train for these qualities is nearly a full time job in itself. Unfortunately because of this surge in popularity training programs are increasing. The quality of a lot of these programs leaves a lot to be desired in some instances. What I will attempt to do in this blog is highlight some of the main areas that I feel need to be addressed if you do want to train like a MMA athlete.

Joint mobility and regeneration: MMA training is highly intensive and places huge amounts of strain on the body. Many young trainee’s burn themselves out quickly by not addressing their own recovery needs. I encourage each of my athletes and clients to perform joint mobility work and regeneration, whether it be in the form of yoga, sauna’s, self myofascial release or contrast baths. If this area ios not addresses, fighters will get injured and also not recover as well. You can read more about particular recovery strategies here

Maximal strength development: Many people in the fight game will say you do not need to develop maximal strength as fights are won by skill alone. I’m here to respectfully disagree. If two fighters are facing off against each other and they have equal skill, the stronger fighter is going to win. This is why it is often said a good big man will defeat a good small man. This is one of the reasons why people are maintaining that Anderson Silva will beat GSP if they ever meet in a ring. Good exercises for maximal strength development for fighters include dead lifts and chin ups.

Metabolic conditioning: Metabolic conditioning and cardio are two totally different training systems. Cardio is based on training the aerobic energy system in a repetitive sustained way. Metabolic conditioning is based on short, highly intense bursts of activity followed by very small rest periods. Metabolic conditioning can be designed to replicate the energy demands of a fight. A great metabolic conditioning workout is the Tabata protocol. This protocol calls for 20 seconds of intense activity followed by 10 seconds of rest. this is repeated 7 more times for a total of 4 minutes work. This is very similar to the time of a round. A sample Tabata workout for fighters could be made up of 3 Tababate protoclols using different exercises. This would appropriate the full duration of a fight. Sample exercises could be:

Burpees – Great for full body explosiveness and quickness getting off the ground

KB Swings – Develop power for explosive takedowns

Heavy bag punches  – Stand up specific work

Club-bell Barbarian Squats – Leg Strength and shoulder endurance