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

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