Strength and Conditioning for MMA | Mixed Martial Arts Strength Program Review
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- Опубліковано 2 жов 2024
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Strength and Conditioning for MMA:
1. It is typically more effective to train for technique and power with multiple low volume sessions throughout the week (ex: 4-5 low volume sessions per week rather than 2 high volume sessions)
2. Movement Analysis for MMA: Requires greater mobility and strength through larger range of motion than most field sports. Train end ranges, strengthen in closed chain positions when possible, and if your discipline involves moving an opponent then prioritize training that involves moving weight a little bit more than just moving fast.
3. Understand where your discipline is on the force velocity curve
Joel Jamieson’s Ultimate MMA Conditioning book:
www.amazon.com...
Make sure you check out some of the other CSCS Prep Videos I have done:
CSCS Nutrition: • CSCS Nutrition Calcula...
CSCS Work to Rest Ratios: • NSCA CSCS Work to Rest...
Muscle Levers: • Muscle Levers 1st Clas...
Olympic Lifting Technique: • Olympic Lifting Techni...
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Amazing work, you earned a new subscriber. Being a broke athlete is a struggle balancing work, family, and training. Almost every s&c plan costs an kidney lol.
Can you do Rock climbing? You might try reviewing Eric Horst's work. He has long been a figure head around methodology of training for climbing, however I have some doubts about how this work has become the dogma of the climbing world. I think it would be interesting to review but would take a greater mind than mine
good to know!!
Love these videos. I've been trying to figure out the right mix in my own workouts. Couple questions...1. Without decent endurance, will the athlete even be able to recover from the higher intensity intervals? 2. Hypothetically speaking, I'm convinced that a 5 minute mile runner will suffer little fatigue in an MMA bout, despite focusing primarily on endurance training rather than anaerobic training. Thoughts?
I think a base of endurance goes a long way. If you can run a 5 minute mile there will be a good bit of carryover into an anaerobic activity but that said someone with MMA specific conditioning and better efficiency would likely perform better
@@TheMovementSystem Got it. Thanks for the reply. A lot of this is just academic curiosity for me. When I was in my early 30s I did quite a bit of kickboxing and jiu jitsu training, along with 2 to 3 HIIT sessions on my off days. My gas tank was pretty big, but I always felt pretty overtrained. Later I read about how the Diaz brothers just do triathlon training in the off-season, and then tighten up fight technique when fights are coming up. Those guys never get tired. That said, neither of them are very explosive, so much of this comes down to what the end goal is. Am I going to pound them into submission in the first round? (Mike Tyson), or break their spirit with my energy/conditioning in the later rounds? (Ali/Foreman). Either way, fascinating stuff. So many factors to consider that one doesn't have to think about with a 100m sprint or hammer throw.
Adam, a good approach to this challenge is to initially build an aerobic base through a combination of longer duration cardio and interval hiit type of training. To minimize loss of strength and power from endurance training, perform your strength and power type of training on a separate day than your longer low cardio. If you perform cardio on your strength days, do short HIIT intervals in the morning at least 3 hours before your strength training. If you must perform them together, perform strength and power training first and then short duration, high-intensity hiit intervals. An example of how that would look is below:
Day 1: explosive and strength training, 5-10 minutes active rest, 6x400 meter sprints with rest equal to the duration of exercise.
Day 2- longer steady cardio (1 hour jog)
Day 3- explosive and strength training, 5-10 minutes active rest, 10-15 200 meter sprints with rest equal to the duration of exercise.
Day 4- 30-60 minute hard run (lactate threshold training)
Day 5- circuit strength and power training session (lighter weight, short rest), 5x 800 meter intervals with rest equal to the duration of exercise.
Day 6- 30-60 minute steady cardio
Day 7- active rest (30 minute walk/stretch/foam roll)
Once you’ve reached an acceptable level of aerobic fitness, you can steadily transition away from linger steady cardio to more short duration intervals with only 1 day per week of long, steady cardio to maintain your aerobic fitness. Also, keeping the body weight lean through a clean diet can help with endurance.
Hey,
first of all thnk you for this amazing video but I have a question.. is it not effectivless if every second day you do strengh day because of the short recovery.
Can you make video on strength and conditioning for Olympic Throws and Sprinters
So off season it's more maximal strength focused and pre season is more power focused for specific movements
Typically yes. At least following the traditional linear periodization model
Do Boxing too bro
Hi sir, does conditioning considered as low intensity traininig?
Very informative great work 👌
Thanks!
Your template link is a scam
Why?
Could you do this for boxing??
Yes
Good stuff!
Why did you say 3-10 min efforts? Title fights and main events can go for as long as 25min in the UFC, 15 min for standard fights.
Effort meaning continuous effort such as a round. Then there’s rest then another effort the next round
@@TheMovementSystem ah okay. Is the one minute enough to replenish the necessary energy systems? In my mind, I’m imagining that the one minute rest time isn’t enough to replenish the fast glycolysis/oxidative system, so the athlete is effectively just going for a full fight, not resetting after each round. Is this the case, or am I missing something?
@@samuellewis3991 It's probably not enough time to fully replenish the anaerobic energy systems. It does partially replenish though
@@TheMovementSystem Does this happen on a percentage basis? Like over the course of a minute it might replenish to x%? Or is there a defined rate?
Hey Mat, can you do a video on S&C for Taekwondo?
Want to do this soon.
Are you able to do a short video on hormones and how they are effected by different exercise intensities? I love watching your videos as they are easy to understand and really help with my degree. Thank you.
I’ve done a few endocrine Facebook live videos in the Strength and Conditioning Study group. You can join the group if you want to check those ones out
May I know what does RPE mean?
Rate of perceived exertion on a scale of 1-10 how hard was the exercise
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