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!

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