MMA has grown a lot across the world in recent years. There are now many organizations, such as the UFC, Bellator and ONE FC, that hold events often. This has made the athletes competing more skilled and able to train harder. As a result, having a good strength and conditioning plan is even more important to succeed in MMA.
Fighters need to be in good physical shape, with plenty of strength, power, and speed, to do well as time goes on.
The main opponents of a fighter are the other fighter and their own preparedness. They must develop a robust level of metabolic conditioning, strength, power, and speed. Over time, they must remain sharp and focused. MMA is complex and has many physical demands. This can make training challenging to organize.
Energy Systems
A typical MMA bout consists of a variety of actions that utilize different energy system pathways. Some of these pathways compete with one another in terms of training, which makes for a complex situation. Figure 1 below demonstrates actions seen in a typical MMA bout, as well as the corresponding energy system they utilize.
The success of a fighter in a match is determined by their style, size, and matchup. Different fighters specialize in different things, such as grappling or striking, while others are more evenly matched in all areas. The size of the fighter also affects the type of moves that are used. According to the UFC, as of 2018, heavyweights had the highest occurrence of fights finished by knockout (KO/TKO) at 60.1%, whereas women’s strawweight contenders had both the highest percentage of submission finishes at 27.1% and the highest percentage of decision bouts at 65.9%. This means that we must take all of these things into consideration when designing a program.
This is similar to a sport like American football, where coaches cannot train skill position athletes (wide receivers, running back, etc.) in the same way as they would an offensive or defensive lineman due to the discrepancy in the playing style. Even though it’s the same game—or in terms of fighting, the same sport—there are very different performance strategies.
Metabolic Conditioning
Bouts in MMA are either three or five rounds, each five minutes long. To win, fighters need to be able to last the whole match while sustaining a high level of intensity. It's helpful to have good stamina and be in excellent condition, since some fights can go the entire distance.
Coaches traditionally prescribed long, slow, steady-state aerobic activity for their fighters to build aerobic endurance, such as jogging, biking, and swimming for multiple hours a week at or near 40%-70% max heart rate. This would build the foundation for the fighter, who would then train more specifically as the fight neared.
Coaches have started to introduce their fighters to high-intensity interval training (HIIT) instead of the traditional method. HIIT is when brief bouts of intense exercise are interspersed with longer bouts of lower-intensity recovery. Some benefits of HIIT over low-intensity steady-state conditioning (LISS) are that adaptations are achieved in a shorter amount of time and negative interactions between strength and power development are less likely to happen.
A HIIT session can be done in many ways, and it's certainly true that fighters get a lot of this conditioning in their skill sessions. Depending on how specific a coach wants to be, they may format a general HIIT session as something like 30 seconds of running on an incline treadmill followed by two minutes of walking and active recovery.
I may have the fighter do one minute of striking combinations, followed by one minute of takedown defense and sprawling, followed by 1-5 minutes of active or passive recovery.1 Another popular option is to set up a series of resistance exercises (also known as circuit training) and have a fighter execute each one back-to-back with little to no rest for upward of 2-3 minutes.1 The options are seemingly limitless, and it is in this area that art meets science, allowing coaches the artistic freedom to craft a session built uniquely for their fighter. Important considerations the coach can manipulate are:
- The rest period.
- Mode of exercise.
- Volume.
- Duration.
Strength and Power
1 The success of MMA fighters is largely dependent on their strength and power. Strength provides the foundation for power, which is essential for throwing punches, kicks, elbows, and knees. Furthermore, a fighter's ability to resist fatigue and sustain power output is critical to sustaining their power throughout a fight.
The biggest problem I have when trying to make a workout plan for athletes who do combat sports, especially if I want to help them increase their power, is figuring out how often and when to train for it. Usually people think that power will go down if someone starts working on their cardiovascular endurance, but you can still make improvements. If you're smart about how you plan the workouts, you can avoid some of the negative effects.
The research suggests that a daily undulating model, similar to that of a classic strength-power periodization model, could allow for the development of multiple training aspects at once.1,3 It is possible that one day a week of power training could help to sustain or even build power for a fighter, while allowing for the training of many other physiological qualities simultaneously.
The load placed on an athlete during a workout affects the amount of power that can be generated. To increase power, the load should be between 40% and 80% of the athlete's 1RM for each exercise. The load for each exercise may vary depending on the athlete's upper or lower body, the type of exercise, and other factors.
It's important to develop isometric strength to improve a fighter's strength and power. This can be done by having the fighter do exercises that involve gripping, squeezing and holding, such as weighted carries, holding or squeezing medicine balls and sandbags, or even dead hangs from a bar.
Week 1
Day 1
Barbell front squats: 3 sets of 3 reps Double KB clean and press: 3 sets of 3 reps, clean only on first rep
each leg Start by doing 6-8 repetitions of a weighted chin-up, followed by 6-8 repetitions of a suspended push-up. Finally, do 5 repetitions of a single leg deadlift on each leg.
Perform circuit 3 x
KB rack carries are to be alternated with farmer carries, 4 times in total, as far as you can go without compromising your form.
Day 2
Jump 3 times as far as you can, then recover. Cleans and jerks 2, 4, and 6 kilogram dumbbells 3 times, then recover. Swing a 1-kilogram dumbbell with one arm for 5 minutes, then do the same with the other arm.
Day 3
B. 10 7 4 KB swings, hand to hand A1: Perform 3 sets of barbell front squats using the same weight as on day 1. A2: Perform 3 sets of double KB clean and presses (cleaning only on the first rep). B: Perform 10, 7, then 4 KB swings, alternating hands each swing.
B1. Hang from a chin-up bar with your hands shoulder-width apart, using a weight belt to support your legs. Bend your knees and raise your legs until your thighs are parallel to the floor. B2. Set up in a pushup position with your feet elevated on a stability ball. Keeping your body in a straight line, lower your chest to the ball, then press back up. B3. Holding a weight in your left hand, stand with your feet hip-width apart, your right foot slightly in front of your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Return to the starting position.
Perform circuit 4X
Alternate carrying a KB in each hand with farmer carries, going as far as you can while maintaining good form.
Click on the number that corresponds to the week of training you want to view.
Week 2
Day 1
In the first part of the workout, you will do a broad jump 3 times, with a full recovery in between each jump. In the second part, you will do a double KB clean and jerk 4 times, with 2, 4, and 6 repetitions each. In the third and final part of the workout, you will do 1-arm KB swings for 10 minutes, with 6 swings each minute.
Day 2
In order to improve your strength, you should be doing barbell front squats. You should do four sets of three reps, and increase the weight you are using by 5-10lbs each time. For double KB clean and press, you should only clean the weights on the first rep. You should do four sets of three reps with the same weight.
. Perform the following exercises in a circuit, repeating the circuit four times. For the weighted chin ups, do six to eight reps. For the ring push ups, do six to eight reps. For the SLDL, do five reps.
, 2-3min rest. Alternate carrying a KB rack with farmer carries for 5 rounds, resting for 2-3 minutes in between each round. Go as far as you can while maintaining good form.
Day 3
A1. The broad jump is an exercise that you should do three times. For the full recovery, make sure that you jump as far as possible. B1. The double KB clean and jerk is an exercise that you should do two to four times. For the full recovery, make sure that you jerk the weights as quickly as possible. C1. The 1-arm KB swing is an exercise that you should do seven times. For the full recovery, make sure that you swing the weights as quickly as possible.
Choose the number that corresponds to the week of training you are in.
Week 3
Day 1
for all sets A3. Seated DB strict press- 5×8- increase weight 5-10lbs A1. Barbell front squat- 5×3- increase weight 5-10lbs A2. Double KB clean and press (only clean on first rep)-5×3 same bells for all sets A3. Seated DB strict press- 5×8- increase weight 5-10lbs
Complete the following circuit 5 times: B1. Weighted chin-ups- 6-8 reps B2. Suspension push-ups- 6-8 reps B3. SLDL- 5 reps
C2. After a good warm-up, start with a KB in each hand and alternate carrying them Farmer's carry them 5x as far as you can go in good form.
Day 2
A1. Broad jump- 3x 3 – Full recovery The athlete will do three sets of three broad jumps, with full recovery in between each set. B1. Double KB clean and jerk – 2-4-6 5x The athlete will do five sets of two to four to six double KB clean and jerks. C1. 1 arm KB swing -8+ 8each on top of each minute – 10 minutes total The athlete will do eight to ten 1-arm KB swings on top of each minute for a total of ten minutes.
Day 3
B. 10 min AMRAP 10 Cal row 10 single leg RDL (R)- (Use KB if possible) 10 single leg RDL (L)- 20 Russian twists- (Use KB if possible) A1- Perform 5 sets of 4 repetitions of the barbell front squat using the same weight for each set. A2- Perform 5 sets of 4 repetitions of the double KB clean and press, only cleaning on the first repetition. Use the same bells for each set. B- For 10 minutes, perform as many rounds as possible of the following: 10 calorie row, 10 single leg RDL (R), 10 single leg RDL (L), 20 Russian twists. If possible, use a KB for the Russian twists.
before progressing Circuit 1: chin-ups (6-8 reps), push-ups (6-8 reps), SLDL (5 reps) – Do the chin-ups, push-ups, and SLDL in succession – Repeat this circuit 5 times before progressing
. Alternate carrying a KB rack with farmer carries, going as far as you can in good form 5 times.
Choose the number that corresponds to the week of training you're in.
Week 4
Day 1
A1. Do four broad jumps, taking a full recovery between each one. B1. Do a double KB clean and jerk three times, increasing the number of reps each time. Start with two reps, then do four, then six, then eight. C1. Do a one-arm KB swing every minute for ten minutes.
Day 2
The A1 exercise is a barbell front squat done 5 times with the same weight. The A2 exercise is a double KB clean and press done 5 times with the same bells.
Perform the following circuit 5 times: B1. Weighted chin-ups- 6-8 reps B2. Suspension push-ups- 6-8 reps B3. SLDL- 5 reps
. C2. Do a KB rack carry, followed by a farmer carry, six times. Go as far as you can each time, but be sure to maintain good form.
Day 3
A1. Do a broad jump four times, then recover fully. B1. Do a double KB clean and jerk two times, then four times, then six times, then eight times. Repeat this sequence three times. C1. Do one arm KB swings 10 times, then 10 more times each minute for 10 minutes.
Week 5
Day 1
each workout if able Perform the following exercises: A1. Barbell front squat- 3 sets of 3 repetitions, adding 15-20lbs from last workout A2. Double KB clean and press (only clean on first rep)-3 sets of 2-3 repetitions, moving up 1 set of bells each workout if able
Perform the following circuit three times, increasing the weight each time: B1. Weighted chin-up – 6 reps B2. Suspension push-up – 8 reps B3. SLDL – 5 reps
The KB rack carries as much weight as you can handle without putting the bell down (3 sets).
Day 2
A1. Perform 5 broad jumps, taking 3 full recovery breaths between each jump. B1. Double KB clean and jerk – 2-4-6-8 4x C1. For 10 minutes, perform 1 arm KB swings (5+5 each) on top of each minute, using a heavier bell than usual.
Day 3
across 3 sets of 3 reps of the barbell front squat, with the same weight as day 1. For the double KB clean and press, do 3 sets of 2-3 reps with the same weight across.
To complete this circuit, do six weighted chin-ups, eight suspension push-ups, and five single-leg deadlifts. Repeat the circuit three times, increasing the weight you're using each time.
Carry the KB rack as far as you can go into farmer's carries without putting the bell down (3 sets).
