The trend for better strength and conditioning in combat sports is growing and less of a taboo. The myth of gaining lean muscle mass is starting to fade away due to the fact that most of the top-level athletes are now showing size and strength which can only be achieved by a well-structured plan surrounded by professionals.
In this new series of articles, I want to share with you some of the most successful strategies we see and how you can apply it to yourself as well as your athletes. These principles will range from body composition strategies to the best strength training principles to use for our programming.
The strength and conditioning strategies for MMA and combat sports have evolved significantly, focusing on a holistic approach to improve overall athletic performance. Here’s a detailed breakdown of effective strategies:
Strength Training Principles
Maximal Strength: Limit testing for 1RM (one-rep max) to no more than twice a year, as it can be stressful for the central nervous system. Work within the 80-95% 1RM range, especially considering weight cutting for competitions.
Exercise Selection: Focus on fundamental exercises like deadlifts, squats, overhead squats, military press, bench press, pull-ups, and various core exercises. These exercises cover essential movements like pull, push, lift, squat, and twist/rotate. This is no cool Instagram video making features and such but the boring stuff works. Stick with the basics, it always worked and always will. Keep that in mind, most bang for your bucks, no time to waste.
Isometric Strength: Implement exercises that develop gripping, squeezing, and holding abilities which are crucial in grappling and clinching scenarios. Weighted carries, medicine ball and sandbag holds, and exercises using towels for pull-ups and rows are effective for enhancing grip strength.
Power and Speed Development:
Power Endurance: Focus on the ability to deliver powerful strikes, takedowns, and grappling maneuvers repeatedly. This involves full-body, sport-specific conditioning exercises that simulate the demands of a match. What I like to use, and one of the advantages of having a gym next to the dojo, is to pair up strength and a given drill, such as hang cleans and a judo throw for example.
Speed Training: Incorporate plyometric training like drop jumps and hurdle jumps, as well as ballistic methods such as weighted jump squats, to improve movement speed and increase kicking and punching power.
Metabolic Conditioning:
Glycolytic / Lactate System Endurance: Train the body to buffer lactic acid efficiently, which is crucial for prolonged intense bouts of activity. This can be achieved through high-intensity workouts that leave you drained but significantly improve endurance.
Aerobic Capacity: Despite the high intensity of MMA, aerobic capacity plays a role in recovery between rounds and intense fighting sequences. Activities like cycling, swimming, or using a cross-trainer help improve this aspect.
Functional Circuit Training: Simulate fight conditions through routines that enhance grappling endurance and resistance to submissions. This form of training is particularly beneficial for grapplers and BJJ practitioners.
Body Composition and Fat Loss:
Strength Training for Physique: Incorporate bodyweight exercises, resistance training, and functional training that not only build muscle but also simulate fight movements. This helps in maintaining a strong physique and facilitates weight loss.
High-Intensity Interval Training (HIIT): Utilize HIIT for efficient fat burning and improving cardiovascular health. It combines intense bursts of activity with fixed periods of less-intense activity or rest.
Controlled Breathing Techniques: While often overlooked, effective breath control is crucial for conserving energy, managing stress, and improving endurance during fights.
Programming and Organization:
Training Program Design: Create well-balanced, sport-specific conditioning programs that account for the fighter’s strengths and areas for improvement. This involves a careful blend of strength, endurance, flexibility, and agility training.
Communication and Coordination: Ensure effective communication between strength and conditioning coaches and skill coaches for each discipline to prevent overtraining and optimize training sessions. The use of training applications can give great feedbacks on the athlete’s preparedness/readiness. Having a log of all the workouts can give tremendous feedbacks for the athletes as well as your own programming for the future.
These strategies emphasize not just physical strength and endurance but also injury prevention, recovery, and mental resilience, crucial for the demanding nature of MMA and combat sports.
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Coach Eric
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