Training for MMA Athletes

[armbar83]

This is from Jamie Hale MaxCondition for The MMA Athlete. I think it will help answer alot of questions people ask in here about MMA and how to prepare and train in general for MMA competition.
Reference: http://www.bodybuilding.com/fun/hale16.htm


Part 1

The role of strength and conditioning has been emphasized in sports such as football, hockey and other sports for some time now. Until recently the martial arts community placed little emphasis on this element of sports preparation. As the MMA platform keeps on growing so has the need for effective strength and conditioning regimens.

At the present time there are hundreds of magazines and websites promoting conditioning programs for MMA athletes. This presents a good and bad scenario. The good part is athletes are beginning to recognize the vital role that strength and conditioning plays in their combat success. The bad part is most of these programs simply do not address the needs of the MMA athlete.

Contrary to popular belief doing tons of road work and bodyweight exercises do not constitute a comprehensive plan of attack. Roadwork and bodyweight exercises have their place in the athlete's program, but they are only part of the equation.

Combat Athletes

Combat athletes need to develop a wide array of qualities such as agility, quickness, body awareness, strength, power, dynamic range of motion, mental stability, etc.. Coach Davies often mentions the importance of stressing the complete wheel of conditioning.

The need for comprehensive conditioning can be no more evident than it is with the MMA athlete. To maximize the above-mentioned qualities you need to incorporate numerous drills and techniques.

Renegade Style

In MaxCondition Training I take a Renegade style approach to developing my programs. The main emphasis is to work on weaknesses and develop the qualities that are most important to becoming a successful competitor. Programs vary for each individual. The law of individuality focuses on the specific attributes and weaknesses of each person. Training must be very intense to prepare the combat athlete for war.

The goal is to make the fight easy in comparison to the training regimen. Training is performed in a progressive manner that focuses on specific weaknesses and motor qualities. Training also depends greatly on competition dates.

In the next few weeks we will take a comprehensive look at developing the needs of the warrior athlete. Before a proper program can be designed it is important to understand the specific needs required. The majority of MMA athletes have no idea of what they really need to do to enhance their sports performance.

Let me give you a few statements that I often hear when discussing training with martial artists . . .


Funny Statements Overheard



"I have been running 3 miles per day in preparation for my next fight!"
Funny, the fight is scheduled for
3 two-minute rounds.


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"My instructor does not let us weight train because it will make us slow."
Wrong, proper weight training makes you faster.


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"I have very strong abs; I do
200 crunches every day!"
In reality you have good local muscular endurance, which has no correlation with absolute strength.


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"Wow that guy looks awesome;
he is in great condition!"
There is no correlation between looking good
and being in great condition.





As you can see we have a great deal information to cover over the next few weeks.

Should athletes participating in other sports besides Olympic Weightlifting perform Olympic movements?

Olympic Lifts

In my opinion this question is not debatable; yet many people in the sports industry endlessly pose this question. I would answer the above question with the following statements. Studies conducted in the 70s showed that Weightlifters were second only to gymnasts in flexibility. They have been shown to beat Olympic sprinters in 10m races and have been shown to have the highest vertical leaps of all athletes as a whole.

As you can see, the Olympic lifts and their derivatives can be a great addition to any athlete's programs. I talk to coaches and athletes on a daily basis and I always ask them if they perform Olympic movements in their strength training programs. Most of the time the answer is no. The most common answer given for not incorporating the O-lifts is that the skill set is too hard to teach.

The technical aspect of Weightlifting is complex, but an athlete's technique does not have to be as sound as a competitive Weightlifter's. If the athlete is receiving the numerous benefits that are possible with the lifts and not inducing injury he or she is probably fine. Do not get me wrong, I am not saying it will be easy, but it is not as difficult as some would lead you to believe.

It is not necessary that we always perform the Squat Snatch or Squat Clean version of the lift. Often I use the power versions of the Snatch, and Clean & Jerk. They are both great versions that afford much of the benefits that are offered by the Squat Snatch and Squat Clean. Below I have listed various benefits that can be expected with the incorporation of Weightlifting into your program . . .


Benefits Of Weightlifting In Your Program
1 Teaches athletes how to explode (maximum motor unit recruitment)
2 Proper kinetic linking is enhanced
3 Teaches the athlete how to vary degrees of tension in the body
4 Great for dynamic and static core strength
5 Balance enhancement
6 Flexibility
7 Dynamic balance
8 Concentration
9 Reactive strength
10 Conditions the body to receive impact
11 All of the above help to enhance proprioception


One of the key goals for O-lifts in the training of MMA athletes is power production. That means the bar speed needs to be fast. If the speed is minimal lower the weight.

Before I go any further let me make a distinction between Absolute Strength and Power or Speed Strength . . .


Absolute Strength - The ability to exert a maximal force against resistance with no respect to time.
Power - Defined as the rate at which work is performed.

Formula For Power
Power = Work (mass x distance) divided by time.


In other words to produce adequate power, speed and strength are both necessary.

For MMA athletes you can see the importance of power. This sport relies on developing force quickly. By incorporating power movements in your weight training regimen your body becomes programmed to function quickly in battle. Keep in mind, Absolute Strength Training plays its role as it can help to enhance power production. Vary the time spent on the two qualities accordingly.

When choosing movements to include into your workout programs there are endless choices. One of my favorite movements for MMA athletes is the Split Style Snatch. The movement requires a similar pulling motion as the Squat Snatch, but at the height of the movement the feet split.

Split Stlye Snatch

One foot moves forward and the other moves backward. The front foot will move a smaller distance than the back foot. This movement is more natural for most athletes than the Squat Snatch. It requires less time to develop the skill set. It is very applicable to athletes involved in sports where their feet are often in a lunge position.

The lift requires you to move the feet quickly and is great for agility enhancement. To ensure against muscle imbalance I would recommend that your alter the foot positioning periodically when performing the movement. If you naturally split with the left foot forward sometimes you will need to split with the right foot forward. This may be very difficult for some trainees and requires excessive amounts of time to develop this technique.

Split Stlye Squat

Performing Overhead Split Style Squats in the correct manner can also help to battle the problem of muscle imbalance that can occur from always splitting with the feet in the same position. If you perform the Split Snatch with the left foot forward I would recommend that for every two reps you do in the Overhead Split Squat with left foot forward you perform five to six reps with the right foot forward.

In a recent conversation I had with Dan Bell of the Columbus Weightlifting Club he made the following suggestions concerning Weightlifting technique . . .


Dan Bell's Techniques

One
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Keep your arms straight all the way to the top of the pull. This is the technique point most often violated by beginners and the uncoached. It is your legs that put upward momentum on the bar, which transfers force through your back and arms. You use your arms to pull under the bar not to pull the bar higher.


Two
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You should have a flat tight back in your starting position and use your legs to start the bar off of the floor. This will keep your hips and shoulders together and put you in a good position to complete the lift successfully.


Three
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During the pull the feet should stay flat on the ground as long as possible. The heels should not come off of the floor until the very top of the pull.


Four
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If an athlete can do the above, their technique shouldn't be far off the mark. They will be able to move bigger weights with the same strength level. It would be advisable to find a coach if possible.



These Olympic lifts and their derivatives can be a fun and beneficial addition to the MMA athletes program. It is a suprise that most of today's coaches do not incorporate these lifts into their athlete's programs!

[armbar83]

Part 2

A few weeks ago, I was backstage at an MMA event assisting fighters with their final preparation before they entered the ring. There were all kinds of activity going on such as athletes punching mitts, jumping rope, performing push-ups and a host of other things. One guy stuck out in my mind in particular. This guy sat in a split position and twisted his body like a pretzel for thirty minutes.

The Human Pretzel

In his mind he was preparing his body for battle, although it appeared to me that he was conducting a yoga class. The point I am making is that he thought this was honestly what he needed to do. A little Static Passive Stretching (relaxing your body into a stretch and holding it there by the weight of your body or some external resistance) probably would not be detrimental, but at the same time it offers little benefit. I know what you're saying right now.

This guy is crazy; everyone knows that you stretch before performing an intense activity like fighting. You are correct, but the right type of stretching is crucial for performance enhancement. Dynamic Stretching (moving body parts in a controlled manner with gradual increases in range and speed of movement) is the preferred method before performing dynamic athletic activities. We save the static stretches for post workout.

Slow Stretching

If you are involved in martial arts, particularly traditional martial arts, you have been exposed to the slow static stretching regimen for years. As I pointed out earlier, this type of stretching is fine and can be conducive when performed at the right times and in the right doses. Below I have provided a few reasons why excessive amounts of static passive stretching is contraindicated before engaging in combat...


Relaxation of the nervous system which causes decreased neural firing.
Mild fatigue
Decreased coordination
Decrease in agility
Decrease in quickness
Weakens the stretch reflex
All of the above effects are side effects of the relaxation of the nervous system which is responsible for all movements. As you can see from the above list, if the nervous system is relaxed there is no way you can perform at optimal levels. Static stretches performed post fight or workout can offer the trainee positive benefits such as mental relaxation, calming of the nervous system, specific static flexibility and enhanced recovery.

Dynamic Range Of Motion Stretching

On the other hand Dynamic Range of Motion stretching is just what the doctor ordered before intense physical activity. The following are some benefits that can be expected with a proper DROMS program...


Increased neural firing
Coordination
Stability
Muscle lengthening
Heightened body awareness
Balance
Improved agility and quickness
As you can see all of these qualities are important for someone stepping on the battlefield.

Isometric Stretching

Isometric stretching (use positions similar to those in Static passive stretching and adding strong tensions of stretched muscles) is another type of stretching that I should briefly mention. The benefits of this type of stretching is particularly important for grapplers.

Grapplers require great static strength to enhance their ability to hold certain moves. Static holds with weights and isometric stretching can improve this quality enormously. When performing static holds with weight simply hold a weight in a particular angle that stretches the intended muscle and joint.

An example would be sit at the bottom of a front squat while holding a weight. Another example would be to find a heavy partner and have him lay in your guard while putting pressure on you as this heavily stretches the hips and the entire posterior chain. Be cautious when using these techniques.

Effects On Performance

All of the stretches mentioned above can have positive effects concerning performance. Adequate Flexibility (your ability to move your joints through their intended full range of motion without a large decrease in absolute strength) is necessary for athletes to perform at optimal levels. As stated above it is of utmost importance that athletes understand what types of flexibility is most needed for their sport.

Do not forget that the manner in which the athlete performs should also be taken into consideration when developing a flexibility program. If you are a fighter who likes throwing high kicks or likes to pull off fancy submissions from the guard, hip mobility should be a top priority.

If you box and like to throw low Thai kicks this attribute would not be as significant. As with all training programs I would recommend that you get a general understanding of the specifics of what you need and a well organized plan. On a final note flexibility is one of the easiest motor qualities to attain with a little time and dedication.

This means prioritizing this quality and training it adequately. Spending 3 minutes per day stretching before you workout will do little to enhance this important quality.

Personal Favorite

One of the best programs I have ever seen for athletes interested in developing flexibility is the program Coach Davies outlines in Renegade Training For Football. The hip mobility drills are a thing of genius. Give Coach Davies' program a try and you will be happy with your new-found levels of flexibility.

Even if you do not try Coach Davies' program be sure to incorporate various types of stretching in to your regimen.

[armbar83]

Part 3

From the coaches and athletes I have spoken to very few have a grasp on what they should really be doing to increase their work capacity as it relates to their event. Running 5 miles per day is not effective for enhancing the type of endurance utilized when competing in a NHB competition.

It is important to have a general understanding of the bio-energetic systems the body utilizes to perform movements. Refer to my article Muscular Energetics at www.maxconditon.com for an in depth look at the different pathways of energy production.

Basic Terms

We will not get to scientific in this article about the process of energy production. Although I would like to provide the reader with some basic terms often mentioned when discussing endurance training. I will also give a sample routine that will enhance the MMA athlete's ability to perform at a high level of intensity for the entire duration of their bout. Below I have listed some terms relative to endurance training.


Aerobic Endurance: The capacity of the muscles to perform with oxygen being the primary source of fuel being utilized.
Anaerobic Endurance: The capacity of the muscles to perform without sufficient oxygen.
Vo2Max: Maximum oxygen uptake.
Anaerobic Threshold: Exercise beyond this level induces strong acidosis (high levels of acidosis causes various disturbances in the muscle cell). The lactate concentration at this level is about 4 millimoles per liter in most athletes. At this level anaerobic mechanisms are the primary sources of fuel.
Produce Movement

At any time there is a combination of aerobic and anaerobic mechanisms working to produce movement. To design an effective endurance program it is important to understand which energetic pathway is primarily utilized in carrying out specific tasks. In general activities that are intense and short in duration ( up to 2½ minutes ) are primarily anaerobic. As the activity goes beyond 2½ minutes it becomes more aerobic in nature. Keep in mind that the primary pathway can change often during an event.

The anaerobic system is sometimes called upon for explosive bouts of energy. As an example two guys have been laying down in the guard for 5 minutes. Suddenly the guy on the bottom explosively sweeps the man on top mounts him and begins delivering forceful blows.

Endurance

Increasing endurance capabilities depends mainly on three factors:

Improving lactate threshold (anaerobic threshold);
Vo2max;
The ability to relax.

Lactate Threshold

To improve lactate threshold the athlete performs activities of very high intensity up to 2½ minutes in duration. The body learns to cope with the high lactate levels and function at intense levels. When you are training to improve Vo2max, longer durations of activity with lower intensities are used. I prefer aerobic interval work for MMA athletes.

The time of the intervals vary depending on the athlete and the time constraints of the up and coming event. The ability to relax plays a key role in an athletes endurance performance. Many athletes have great endurance capabilities, but due to their inability to relax in the ring appear to have poor conditioning. I have seen many athletes in the gym be able to fight for eternity, yet when they compete they look like they are dying within a couple of minutes. When a competitor is not able to relax his breathing is usually hampered and his body is in a constant state of isometric contraction which rapidly results in fatigue.

One of the best ways to learn how to relax is by providing yourself with an inner voice that is constantly telling you to relax. Everyone has his own way of doing this, but the main key is to constantly remind yourself that you are in great condition and you can go all day if you need to. Performing in front of large crowds and sparring in different environments can also be beneficial when learning to relax.

Practice Like You Fight

Below is a program designed to prepare an athlete for a fight that is scheduled for four 4 minute rounds with one minute of rest between each round.

GPP Circuit: Perform circuit 3 times non-stop. Do 4 sets of this, with 1 minute rest between sets ...


Burpees: 30 seconds - view exercise
Shuffle Splits*: 30 seconds
Cross Leg Jumping Jacks**: 30 seconds
Mountain Climbers***: 30 seconds
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Total Duration = 24 minutes.
* These are basically a simple "boxer" type of movement where you shuffle the feet back and forth in quick fashion. Feet are approximately two feet apart; movement is nice and quick.

** Like jumping jacks, but with each time the legs meet at midline they crossover each other. Alternate crossover position.

*** From a push-up position with butt slightly higher than normal, climb/jump quickly, bringing knees up to chest and back. Work in quick fashion.

Punch Out Drills

Punch bag in non-stop fashion for one minute. Throw straight punches, no pausing. Strike bag as many times as possible. Perform Punch out drills. Three 1 minute rounds, 30 seconds rest between each round.

To monitor performance levels count the repetitions performed during the GPP circuit as well as the punch out drills. The goal is to increase the number of repetitions performed with each workout. Perform the movements with good technique. You need to learn to maintain proper form even in the face of fatigue.

Agility and quickness training is usually neglected by athletes and coaches. This means coaches in every sport not just MMA. It amazes me when I meet an athlete that spends hours performing sprints yet does no agility or quickness training. In most sports there is a need for constant change of direction. Reacting to ever changing situations is also evident. In this article I will discuss some basic principles that apply to the above-mentioned qualities.

For an in depth look at agility training refer to the Need For Agility Series at The Code Archives. Refer to Quickness Training at www.dolfzine.com to learn more about quickness training. The article can be found by searching the table of contents.

Agility

Agility can be defined as the ability to accelerate, decelerate and rapidly change direction while maintaining balance. The key element in agility training is exposing the athlete to a wide array of different movement patterns. Agility training should be treated as a quality nervous system type of training. Not an endurance event. The nervous system needs to be fresh to maximize its ability to learn. My athletes perform agility training anywhere from 1-4 times per week. This depends on the individual athlete. If the trainee shows great movement in his or her sport minimal time is spent training this quality.

On the other hand if the guy cannot box without falling over his feet a considerable amount of time is spent working on his ability to move. There are some authorities that claim the only way to enhance sport specific agility is by performing the sport. I would disagree with this. For example boxing requires numerous motor qualities. By training the qualities separately there is a more concentrated effort on that quality. Numerous research studies and practical cases have supported this statement.

Agility Drills

In my agility programs I use a variety of techniques. Renegade Training has heavily influenced my training protocols. Agility Training includes ...


Non-Equipped Wide Range Drills (backpedal, carioca, etc.)
Tumbling (Forward rolls, backward rolls, combinations, etc.)
Jump Rope (line drills, slalom jumps, high knees, etc.)
Agility Ladder (one foot per square, right foot in, crossover steps, etc.)
Barrier Drills or Bag Drills (side steps, two feet between bags, etc.)
Cone Drills (quick cut drills, zig zag pivot drills, etc.)


Agility Drills In Action

Most combat athletes are probably familiar with the tools mentioned above. Although, most have probably never seen or used an agility ladder. These ladders are not just for football players. They are for anyone who is serious about their agility training. They are cheap and easy to store away or take with you on the road. I have seen this tool help combat athletes improve their footwork to a level they never thought was possible. Below is an example of what you can expect when incorporating a properly designed ladder program into your regimen.

Recently I began working with a young boxer who was heavy footed to say the least. He was a terror if you chose to stand in front of him and slug it out. When guys gave him movement he was no more than an average boxer. I worked with him 8 weeks and all of a sudden he was a terror moving or while remaining stationary. I incorporated a fair amount of agility drills into his program. We used a wide range of modes such as jump ropes, cones, ladders et..

When we began his agility program he was very efficient with the rope and the numerous cone drills. He was not good with the ladder. Maybe because he had never been exposed to it. To make a long story short in 8 weeks he became very good using the ladder. More importantly he began moving in the ring with lighting quickness and precision. Did the ladder contribute that much to his improved movement skills? I think so.

Reaction Drills

Quickness is defined as the ability to rapidly react and move in response to a given stimulus. Quickness can be thought of as the first phase of speed. Quickness drills are short in duration; usually 6-8 seconds.

Reaction drills make up a large part of my Quickness programs. I like to use everything from quick hand tap drills to lateral movement reaction. Below are a couple of drills that I often use with MMA athletes ...


Lateral Movement Reaction: Two athletes face each other in an athletic position. Athlete A begins to move laterally while athlete B mimics the movement pattern. The drill is performed for 6-8 seconds. The partners then switch roles. This is a great reaction drill that teaches the body to rapidly change direction.
Quick Hand Tap Reaction: This is a drill that I developed particularly for football lineman. I found that it was also suitable for combat athletes. This drill is made up of four sequences ...

Two athletes face each other. Athlete A holds hands in front of body while assuming the athletic knee bend. Now athlete B holds hands behind the back. Athlete B then flashes a hand and athlete A quickly taps the hand with the mirror hand. Athlete A must return hand to starting position as quick as possible.

Athlete taps hand with crossover hand.

Athlete B flashes two hands and athlete A taps both hands.

Athlete B flashes one or two hands whichever he or she chooses. Once the hands are flashed they are also removed quickly. Athlete A touches the hands anyway possible. This sequence is difficult and requires great reaction time by the athlete. Remember once the athlete shows the hands they are then quickly removed. Each sequence is performed for 8 contacts then you move on to the next sequence.

Mental Toughness

I will close out this week's edition by talking about the mental toughness that is required to be an MMA athlete.

In the past few weeks we have discussed various elements concerning physical preparation of the combat athlete. The discussion of preparing this unusual breed of competitor would not be complete without mention of the mental toughness that goes into this sport. People often ask me what type of person gets in a cage and fights? The mental profile of combat athletes varies greatly. As in any sport you have your good guys and bad guys. For the most part these athletes view what they do as a sport and are no more violent than anyone else on the street. Now, when they enter the cage it is a different story.

No matter how athletically gifted an athlete is they will not succeed at a high level if their mental conditioning does not match their physical. The question then presented is can mental toughness be taught? I think it can be enhanced if the proper steps are taken. My goal is to make the programs I design for MMA to be so challenging that the competition seems easy. This type of training can build tough character. When the athlete is training or enters the ring they ask themselves how many other people are out pulling weighted sleds up a hill or how many other people are chopping on tires with sledgehammers. This type of work is very taxing physically as well as mentally.

One of my favorite motivational tools is the "Old Shotgun Trick". As an example the trainee is going through some GPP work and stops in the middle of performing burpees. They cannot possibly do another one.

Now I will pose this question to the athlete. If I had a shotgun in your face and told you that I would blow your head off if you did not do another rep what would you do? They always do a few more reps. This tells me that it was mental failure that resulted in termination of the movement. By constantly subjecting the trainee to difficult situations their mental toughness increases.

Studies indicate that most successful MMA competitors are very relaxed shortly before their bouts. The guy you see running around screaming and making a spectacle of himself is probably scared out of his pants. The number one indicator that someone is very anxious about his or her fight is the weight question. Everyone has seen these characters. They ask every person they see how much they weigh. The confident athletes stays to themselves and is thinking of the task at hand.

Final Note
Stick to quality training with an emphasis on weak spots. Do not neglect the aspect of mental preparation. By following the guidelines we have covered the last few weeks I am sure your game will dramatically improve.

[armbar83]

happy training...

[350zTT]

Great stuff, thanks!! I was just looking for info on MMA training regimes!

[Patches24]

thanks for posting this

[QuieTSToRM33]

good post bro ... nice find

[sonar1234]

I seen this before great find

[zimmy]

i agree with most of it... but as a jitsu guy first...striker 2nd... i disagree with the stretching ... right before a fight... it doesn't help much but...before you train... it really means the difference between average sub's and really good movement on the ground. But i suppose the average mma person now a days just "prevents the take down" and wants to stand ... so i can see how some one would think that doens't help.

[armbar83]

i agree with most of it... but as a jitsu guy first...striker 2nd... i disagree with the stretching ... right before a fight... it doesn't help much but...before you train... it really means the difference between average sub's and really good movement on the ground. But i suppose the average mma person now a days just "prevents the take down" and wants to stand ... so i can see how some one would think that doens't help.

i dont know where you train but thats doesnt sound anything like the people i train under/with...

with att, jiu jitsu is our core for mma training. we dont static stretch until after training not just because it depresses the cns but can also cause injury if your not properly warmed up.

im not trying to shut you down or anything i just dont think anyone even debates the static vs. dynamic stretch thing anymore for athletics and mma.

love you zimmy

[zimmy]

lol... YOU SUCK :P

cus right after you said the injury thing... i just remembered that we don't stretch until after "warm up" which entails alot of what you said above to prevent injury .... so now i shut up :P

[QuieTSToRM33]

you guys are too cute

[armbar83]

love you zimmy...
do you want in on this quiet?

[QuieTSToRM33]

love you zimmy...
do you want in on this quiet?

I don't know if all 157 pounds of you can handle two heavies.

what u think of the new avy ?

[armbar83]

where did you find it at?

[QuieTSToRM33]

where did you find it at?

i was doing a search and a forum at bullshido came up ... some dude had this and i snagged it from him

I think it's badass.

pm again

[zimmy]

i made this with some tool some one posted in the lounge

[armbar83]

i only like it because the guy on bottom kindo of looks like hughes...

[QuieTSToRM33]

i made this with some tool some one posted in the lounge

Link me to that thread.

[zimmy]

lol i think it was like a year ago :P

p.s armbar...that's why i like it

[Panzerfaust]

Nice read!

[Alfamale]

Very nice reading....