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Strength and Conditioning Considerations For Mixed Martial Arts
Strength and Conditioning Considerations For Mixed Martial Arts
SUMMARY today. MMA is an exciting and com- designing strength and conditioning
plex sport that combines the techni- programs (11). Specifically, using ex-
MIXED MARTIAL ARTS (MMA) IS AN
ques of boxing, Muay Thai kickboxing, isting research in sports, such as
EXCITING AND COMPLEX SPORT
and various grappling disciplines such wrestling (20,21,30,32,41,47), boxing
THAT COMBINES THE TECHNI- (14,16,33,48), and kickboxing (8,13),
as Greco-Roman wrestling, freestyle
QUES OF BOXING, MUAY THAI may be considered when constructing
wrestling, and Brazilian Jiu-Jitsu.
KICKBOXING, AND VARIOUS strength and conditioning programs
Although MMA has been around for
GRAPPLING DISCIPLINES SUCH because of the fact that they are all
decades in other countries such as
AS GRECO-ROMAN WRESTLING, integral aspects of the sport of MMA.
Brazil, it is still a relatively new sport for
FREESTYLE WRESTLING, AND most of the world. Specifically, it What are the strength and condition-
BRAZILIAN JIU-JITSU. MMA IS A officially debuted in the United States ing habits of current mixed martial
PHYSIOLOGICALLY DEMANDING on November 12, 1993, at the Ultimate artists? To help answer this question,
SPORT. IT CAN POTENTIALLY Fighting Championship (UFC) in Amtmann (1) conducted the only
CHALLENGE AND TAX ALL OF THE Denver, Colorado. known survey study that reported such
ENERGY SYSTEMS, AND THE data to date. In this study, amateur
In addition to the UFC, there are
POSSIBILITY OF OVERREACHING/ mixed martial artists reported that they
smaller organizations that continue to
OVERTRAINING IS A CONCERN. TO engaged in strength training approxi-
be formed in anticipation of attracting
DATE, THERE IS LIMITED PEER- mately 1–7 times per week. This survey
a segment of the market in addition to
REVIEWED RESEARCH EXAMINING also addressed neck strengthening
profiting from the sport’s incredible
THE OPTIMAL TRAINING METHODS exercises and reported that less than
popularity and financial success.
FOR AN ATHLETE COMPETING IN half of those participating in the survey
Today, MMA is respected as a legiti-
MMA. THE PURPOSE OF THIS RE- performed specific neck strengthening
mate sport, and its athletes are seen as
VIEW IS TO DISCUSS SOME OF exercises (1). Similarly, about one-third
true professionals.
THE AVAILABLE PEER-REVIEWED reported engagement in power exer-
RESEARCH SURROUNDING THIS MMA is a very physiologically de- cises (i.e., power clean and/or snatch)
SPORT AND PROVIDE GENERAL manding sport. It can potentially (1). However, the survey also revealed
CONSIDERATIONS FOR THE challenge all of the energy systems. that the fighters did participate in fight-
STRENGTH AND CONDITIONING Additionally, the potential for an specific training sessions such as grap-
SPECIALISTS. athlete to overreach or overtrain is a pling, boxing, and wrestling ranging
legitimate concern. To date, there is from 3 to 12 times per week (1).
limited peer-reviewed research exam- Although these data do not reflect the
OVERVIEW OF THE SPORT OF ining optimal training methods for an training practices of all amateur mixed
MIXED MARTIAL ARTS athlete competing in MMA. As a result,
ixed martial arts (MMA), also strength and conditioning coaches
56 VOLUME 33 | NUMBER 1 | FEBRUARY 2011 Copyright Ó National Strength and Conditioning Association
martial artists, it is the only objective 1. Most of their training time should be and conditioning program for a mixed
published data to date that strength devoted to developing skills in all martial artist. (For a hypothetical training
and conditioning specialists can refer aspects of fighting such as wrestling, week of a mixed martial artist leading
to when designing strength programs Brazilian Jiu-Jitsu, boxing, and Muay up to a competition, see Table 1.)
for these athletes. However, one lim- Thai kickboxing/boxing.
itation is that it does not provide 2. The possibility of overtraining
KNOWLEDGE OF THE SPORT
insight into the strength and condi- because of the rigors of the sport.
tioning practices of professional fight- 3. Allowing time for recovery. One of the first aspects of program
ers, only amateurs. It should also be 4. Synthesizing all of these variables design is to consider the demands of
pointed out that just because a winning into an effective periodized program. the sport of MMA. Typically, a nontitle
mixed martial artist trains a certain way fight consists of three, 5-minute
Another consideration is that some rounds, whereas title fights are usually
(i.e., uses certain strength and condi-
athletes prefer to grapple while others five 5-minute rounds (with rounds
tioning techniques/methods), it does
prefer to stand and trade strikes (i.e., separated by 1 minute). If a fight goes
not necessarily mean that it is the
punches, kicks, knees, etc). Equally the full 15 minutes (or 25 minutes in
optimal or most effective training
important strategic differences when a title fight), it can tax all the 3 bio-
methodology.
facing specific opponents may also energetic pathways. (See Table 2 for
As a result of the limited research on alter the nature of preparations for a brief description of the major energy
training practices, there is a real need for each fight. For example, a fighter may systems and their application to the
professional trainers who can effectively want to focus on their stand-up (i.e., sport of MMA.) Although a long
design and implement well-constructed boxing and Muay Thai kickboxing) MMA match is aerobic by definition
strength and conditioning programs game for one fight but their takedowns (i.e., lasting more than several minutes),
specifically for mixed martial artists. or grappling for a different fight. it is made up of many relatively high-
As the sport continues to grow in Additionally, some fighters are catego- intensity anaerobic (i.e., immediate aden-
popularity and legitimacy, a greater rized as ‘‘sprinters,’’ which means they osine triphosphate-phosphocreatine
number of athletes will be seeking compete at a very fast pace at the (ATP-PCr) and glycolytic systems)
professional trainers, coaches, and nu- beginning of the match (but have episodes lasting a few seconds inter-
tritionists to aid them with the goal of difficulty maintaining that pace). Other mixed with several lower intensity
improving their overall performance fighters are more defensive oriented paced periods that can be thought of
and success. Although areas such as and tend to slow the pace of the fight. as mini active recovery phases. For
proper diet, mental preparation, and All of these factors must be taken into example, if 2 fighters are engaged in
physical preparation are of paramount consideration when developing a per- a classic wrestling clinch, fighting for
importance, the focus of this article will sonalized training program for a pro- a takedown, this activity tends to be
be on the training demands of compet- fessional mixed martial artist. Taking very intense and mainly anaerobic in
ing in MMA and the general aspects of into consideration the individual vari- nature. However, typically after
designing a strength and conditioning ability among fighters and many train- a fighter successfully takes his oppo-
program for a mixed martial artist. That ing philosophies, there are some key nent down and ends up in a dominant
being said, a full description of every foundational concepts that should be position, there is a temporary decrease
exercise and periodization scheme are incorporated when designing a strength in exercise intensity while one fighter
beyond the scope of this article (for
a reference of specific exercises, detailed
repetition and set ranges, and other
Table 1
information targeted for MMA, refer to
Hypothetical training week
the book of Rooney Training for Warriors
[40]). The information contained in this Day of the week Hypothetical training schedule
article will provide insight into the
Sunday Off
demands of the sport of MMA and
give general guidance for training Monday AM: power exercises; PM: Brazilian Jiu-Jitsu training
a successful professional MMA fighter.
Tuesday AM: Muay Thai training; PM: strength training
Wednesday Off or perform low-volume/light-intensity grappling techniques
CONSIDERATIONS FOR AN MMA
STRENGTH AND CONDITIONING Thursday AM: interval training; PM: sparring
PROGRAM Friday AM: speed development or power exercises; PM: wrestling
Designing strength and conditioning training
programs for MMA can be challenging
Saturday AM: boxing training; PM: strength training or active recovery
for the following reasons:
Table 2
The 3 important pathways for energy (ATP) production in human skeletal muscle and their application to the sport of
mixed martial arts
Pathway Brief description Duration Application
Phosphagen The most immediate source of Approximately, the first Explosive takedown attempt;
system energy (i.e., ATP utilization/ 3–6 seconds of intense rapid combination of strikes
(anaerobic) production) exercise
Glycolysis Provides ATP at a fast duration but Approximately, Grappling for maintaining or
(anaerobic) cannot be sustained. This stage 6–30 seconds of controlling position (i.e., tie-ups,
also produces lactic acid intense exercise positional changes); longer
duration striking
Oxidative Provides ATP at a relatively slower Typically, it refers to Used in recovery between
phosphorylation rate, but it can be sustained for exercise of longer anaerobic burst; circling an
(aerobic) a much longer duration duration (i.e., 2 minutes opponent; latter stages of
to several hours) a round
It should be noted that all of the energy systems work in concert. However, during different exercise intensities and durations, one energy
system may dominate.
uses his weight to control the oppo- a MMA match and thus can be increased in the subsequent rounds.
nent and assesses what to do next. considered when designing a condi- The authors concluded that training
Likewise, when 2 fighters are standing tioning program. protocols for this sport should include
and trading strikes, there are usually In 2009, Crisafulli et al. (8) examined both anaerobic and aerobic condition-
10 experienced competitive Muay Thai ing (8). Equally important, it was noted
high-intensity bursts where a fighter
athletes during a simulated match by these investigators that previous
rapidly throws combinations of
consisting of 3 rounds (3 minutes per research involving judo and boxing
punches and kicks. Conversely, these
round) with 1-minute rest period also has been shown to have very
bursts may be counterbalanced by
between rounds. The investigators similar metabolic requirements (8).
numerous low-intensity periods where
the fighters are circling each other, discovered that the average heart rate Other studies examining martial arts
feinting movements, and ultimately and oxygen uptake for all athletes was such as karate (5) have found that the
actively recovering with the support above the measured lactate threshold energy demands of an average fight
of the aerobic system. These scenarios for all the 3 rounds (8). Also, even lasting 4 minutes and 27 seconds derive
are the typical ebb and flow of a MMA though heart rate and oxygen con- approximately 77.8, 16.0, and 6.2% of
match. Taken together, MMA is inter- sumption slightly decreased in the its energy demands from aerobic,
mittent in nature, and thus, the condi- 1-minute rest between rounds, it was anaerobic alactic, and lactic energy
tioning for MMA must reflect this. still above their lactate threshold and pathways, respectively. Wrestling and
thus did not allow for full recovery (8). grappling arts such as Brazilian Jiu-Jitsu
When training for MMA, or any sport, Excess CO2 production (i.e., the CO2 also make up a large portion of an
there must be specificity of training. As produced above that of normal aerobic MMA match as well (depending on
previously discussed, there is limited metabolism and has been shown to the style of fighters involved). The
research published on MMA; thus, one significantly correlate with increases in sport of wrestling can significantly tax
must examine sports that use similar blood lactate (18,19) as reviewed in (8)) all energy systems, especially glycoly-
movements and/or have similar phys- was also measured to assess an indirect sis, and hence lead to significant
iological demands. One such sport is index of glycolysis. The authors dem- elevations in blood lactate. For exam-
Muay Thai kickboxing. Muay Thai is onstrated that after an initial increase of ple, Kraemer et al. (27) have reported
an aggressive fighting style that uses excess CO2 peaked in the first round large increases in lactate (up to ap-
various punches, kicks, knee and elbow and subsequent rest period, there was proximately 20 mmol/L) during a 5-
strikes. Additionally, it is used by many a steady increase in the reliance of the minute college freestyle match. As
modern mixed martial artists as their aerobic system (8). In other words, a comparison, the authors of this
choice of a ‘‘stand-up’’ style of fighting. glycolysis predominated early in the review mention that maximal treadmill
Thus, the rigors of a Muay Thai match match and then steadily declined as the tests only raise lactate to approximately
closely mirror large portions of contribution of the aerobic system 10 mmol/L (27). However, wrestling
after an interval training bout (3 weeks Exercise programs aimed at improving strength, cardiovascular endurance,
before fight night) than they did after power should focus on explosiveness and sport-specific skills. The authors
their actual fight. In other words, (i.e., how fast the weight is being moved concluded that although strength en-
interval training appeared to effectively during the concentric portion of the durance training (as performed in the
prepare them for the metabolic de- exercise). Although power is crucial for daily undulating model) does not offer
mands of an actual MMA competition. success in MMA, muscular strength a sufficient training stimulus to en-
It is important to note that lactate and endurance are also needed. That hance power, it may not have a dele-
accumulation can inhibit actin and being said, it has been established that terious effect on the neural stimulus
myosin cross-bridge cycling (i.e., mus- aerobic/endurance training may nega- that is required for power training as
cle contraction) (27). As a result, fight- tively affect strength/power attributes long as sufficient rest/regeneration
ers need to be able to adequately buffer (34). It is accepted that when training time between workouts occurs. This
high acidity levels in both the blood for a sport like MMA, some power may protocol is by no means ideal for every
and skeletal muscle to optimize per- be lost as result of concurrent training. mixed martial artist. However, it can
formance (27). The goal of interval However, it may be mitigated by serve as a general starting point for an
training is not to primarily develop proper periodization (34). athlete and can be modified to fit
strength but to condition one’s body A 2009 study by Hartmann et al. (17) different individual’s needs.
metabolically (i.e., reduce and/or clear observed a significant improvement in In 2009, Garcia-Pallares et al. (12)
lactate more efficiently and enhance both 1 repetition maximum (1-RM) showed that the subjects significantly
oxidative capacity in skeletal muscle by and power (measured by a maximal improved both strength and muscle
specifically increasing the activity of movement velocity [V_ max] in the bench power when the emphasis of their
the mitochondrial enzymes such as press throw) whether the subjects exercise protocol was placed on per-
citrate synthase and cytochrome oxi- followed a 14-week daily undulating forming each repetition explosively.
dase (15)) to prepare for the high- model (protocol outlined in Table 3) or In this study, the subjects performed
intensity bouts that will be experienced a more classic strength–power period- a typical bench press and a prone
through the rigors of fighting. ization model (i.e., 10 weeks of hyper- bench pull using 45% of their 1-RM,
trophy training followed by 4 weeks of and emphasis was placed on explosive
POWER DEVELOPMENT FOR MMA
power training [Table 4]). The in- movement through the concentric
Relative to athletic performance,
teresting finding of this study is that phase of the exercise. Other research-
strength and power are both important
although the strength and power gains ers have seen improvements in power
factors. However, power may be a bet-
were slightly greater in the strength– output while using a higher percentage
ter predictor of athletic success as
power periodization group, they were of the 1-RM. For example, it has been
compared with strength (7,42). Al-
not significantly different (statistically) shown that using 80% of the 1-RM
though strength is a major contributing
from those who performed the more produced the greatest power output
factor to power, power is associated
classic hypertrophy–power periodiza- during a hang power clean in pro-
with explosiveness (i.e., how fast you
tion model (17). In other words, by fessional rugby players (24). However,
can move against a resistance). Al-
devoting as little as 1 day a week to it is important to note that there is still
though power is not the sole predictor
power training (in conjunction with 2 debate on the optimal load to produce
of success in an MMA match, the
other days focused on hypertrophy the peak power output (PPO) in both
fighter who is more powerful will likely
and strength endurance training, re- the upper and lower extremities (24).
be at an advantage over a less powerful
spectively), it may lead to similar External loads ranging from 40 to 70%
opponent. Specifically, a fighter needs
improvements in strength and power and 40 to 80% 1-RM in the upper and
to have power endurance, which is the
as observed in individuals who per- lower extremities, respectively, have
ability to perform power-based move-
formed this type of training 3 days per been reported to produce PPO in the
ments repeatedly without undue
fatigue. Ideally, fighters should specifi- week. scientific literature (24).
cally possess powerful hips, trunk, and Although this is only the result of one Interestingly, Baker et al. (3) showed
shoulder musculature. This should be study and it should be replicated to a significant increase in power output
of utmost concern to the individual make more definitive conclusions, this using a resistance that equaled 75% of
who trains fighters. Other attributes finding may be considered when de- 1-RM using chains as part of the
being similar, the powerful fighter will signing a periodized plan for a mixed overall resistance. The chains used
be more successful at taking an oppo- martial artist. Training for power is provided about 15% of the 1RM,
nent down, performing a reversal or paramount, but a mixed martial artist whereas a typical barbell provided
escape when opponents are grappling may not always be able to devote 3 the remaining weight (60% 1-RM).
on the ground, securing submissions, days to power training because of During a bench press exercise, chains
and throwing devastating punches or the fact that they also need to train were added to the bar so that the total
kicks. for muscular endurance, muscular weight being moved would equal 75%
Day of the week Load dynamic Number of reps Rest between sets (min)
Monday Strength–power training 5 3 3–5 RM 5
Wednesday Hypertrophy training 5 3 8–12 RM 4
Friday Strength endurance training 5 3 20–25 RM 1.5
1-RM (3). Specifically, when the bar One way to develop speed is to performed jump squats with 30% 1-
was lowered, the majority of the incorporate plyometric exercises as RM had statistical increases in peak
weight of the chain would rest on the part of a weightlifting regimen. Perez- velocity, peak power, and a trend to-
floor and not add resistance to the bar. Gomez et al. (36) studied the effects of ward improving their 20-m running
As the barbell moved upward, the a 6-week exercise program that con- speed (31). Conversely, individuals in
weight of the chains would eventually sisted of resistance training and plyo- the 80% 1-RM group had significant
contribute to the weight being moved. metric exercises (unloaded drop jumps decreases in their 20-m running speed
In the same manner, those chains were from a height of 40–60 cm and although they had increases in power
used to apply a portion of the overall explosive hurdle jumps using 5 hurdles and 1-RM (31). The researchers con-
resistance, and typical strength bands spaced 1 m apart at a height of 50 cm) cluded that training using light-load
can also be considered. It should be incorporated into the same training jump squats might increase movement
noted that although the 2 previous session. Researchers observed that the velocity as compared with that using
studies cited used the bench press participants’ angular speed of the knee heavier resistance. The authors report
exercise as a mean of measurement, significantly increased (21.9 6 1.3 that velocity-specific changes in mus-
the same guidelines could theoretically before training to 24.5 6 1.2 rad/s cle activity may be attributed to the
be applied to many different exercises. after training) after the 6-week training adaptations that were observed (31).
program and ultimately lead to an Another way to possibly improve
SPEED DEVELOPMENT FOR MMA increase in football kicking perfor- speed is by incorporating the use of
One physiological variable that is ex- mance (36). The results of this study resistance bands combined with max-
tremely important to a fighter is speed. can be easily extrapolated to fighting, imal velocity movements. Dinn and
The ability to execute rapid punches, as open kinetic chain kicking techni- Behm (9) examined the effects of an 8-
kicks, and takedowns is paramount to ques are widely used in MMA. week punching protocol using resis-
success in MMA. The speed at which Ballistic resistance exercises have also tance bands as compared with that
punches or kicks are executed can play shown increases in movement speed. using an unyielding strap (isometric)
an important factor in the knockout McBride et al. (31) examined the and a control group. The bands varied
potential of that punch or kick (as the effects of performing 8 weeks of in resistance from 7 to 25.3 lb (9). The
total measurable kinetic energy of the heavy-load (80% 1-RM) versus light- resistance of the band was determined
punch or kick is exponentially related to load (30% 1-RM) jump squats on when the participant could barely
the velocity, whereas only arithmetically various performance measures (i.e., an extend his or her arm fully. Resistance
related to the mass of the striking agility test, 20-m sprint, peak velocity, bands were used 3 times per week, with
appendage [i.e., Ek = (1/2)mv2]). There- power, and jump height during resisted a goal of progressively increasing the
fore, speed development should also be jump squats) and compared those with band resistance throughout the 8-week
addressed by trainers when designing an a control group. The investigators protocol (9). Subjects performed 3 and
exercise program for a fighter. found that the participants who 4 sets of 10 reps in week 1 and 2,
Table 4
Fourteen-week strength--power exercise protocol reported in Hartmann et al. (17)
Number of weeks Load dynamic Number of reps Rest between sets (min)
Table 5
General comparison of a linear versus undulating (nonlinear) periodization models (45)
Linear periodization model Undulating (nonlinear) periodization model
Characterized by relatively slow but progressive Generally includes relatively large daily
increases in intensity over time fluctuations in intensity
Generally volume is high in the beginning and gradually Often relatively large daily perturbations
decrease as intensity increases in exercise volume
Linear periodization often consists of one or more macrocycles Allows for daily or weekly (i.e., microcycles) changes
that includes the following smaller mesocycles in the exercise routine to allow the athlete to train
different aspects of the neuromuscular system
(i.e., strength training, power training, strength
endurance training)
Preparation period (high volume and low intensity
to establish base conditioning)
First transition (switch between high volume
to higher intensity training begins)
Competition (peaking phase: high intensity,
low volume, and emphasis on developing sport-specific skills)
Second transition (active rest)
some research shows that an undulat- the regulation of breathing patterns make the mistake of just ‘‘adding’’
ing model may be advantageous. A during swimming, compounded with exercises and never ‘‘subtracting.’’
2009 study by Prestes et al. (37) the additional constraint of wearing Thus, careful consideration should be
compared the effects of a linear perio- a mouthpiece, can assist a fighter with given when adding new exercises into
dized (LP) resistance training program breathing control during the competi- an athlete’s existing protocol, based on
with a daily undulating periodized tion. Remember, there are countless their particular goals and needs.
(DUP) resistance training program on ways to set-up and manipulate circuits
maximal bench press, leg press, and and exercises. It should be pointed out RECOVERY FROM TRAINING
arm curl strength in resistance trained that when you train an athlete, it is Even though the mixed martial artist
young men. After 12 weeks, the DUP highly recommended that a heart regularly engages in intense training, it
group, when compared with the LP rate monitor be used to assess both should be noted that these athletes
group, had the greatest increases in maximal heart rate and how quickly actually spend a greater proportion of
maximal strength (25.1 versus 18.2%; the heart rate decreases during rest their time recovering than they do in
40.6 versus 24.7%; 23.5 versus 14.2% periods. This will quantitatively actual training. The concept of re-
for bench press, leg press, and arm curl, allow the trainer to determine if the covery and its importance to exercise
respectively). However, no statistical fighter is improving in regard to their performance is an evolving phenome-
difference was found between the conditioning. non. In fact, some exercise scientists are
groups. Although more research is still Remember, overreaching and over- devoting their research efforts into
needed, the authors conclude their training are always a real possibility various aspects of recovery from exer-
findings by stating that the DUP may when training a professional mixed cise. Understanding the importance of
be superior to the LP in increasing martial artist because of the volume recovery to optimal performance has
maximal strength and that varying and intensity of the exercises they not escaped the United States Olympic
daily intensity and volume was more perform. Table 6 lists common signs Committee, as they have opened a new
effective than weekly changes (37). of overreaching/overtraining. There- Athlete Recovery Center located at the
These aforementioned results and that fore, it is important to keep detailed Olympic Training Center in Colorado
of the previously mentioned study by records of the athlete’s training regi- Springs, Colorado. Recovery from
Hartmann et al. (17) give validity to the men, heart rate, blood pressure, in- training and competitive events has
notion that following an undulating juries, and mood to track progress been categorized into 3 domains:
model may be advantageous for a while minimizing occurrences of over- immediate recovery, short-term recov-
mixed martial artist. Detailed specifics training. For more information regard- ery, and training recovery (6). Imme-
of designing a comprehensive perio- ing overtraining, see ‘‘Overtraining in diate recovery is the period, which
dized exercise program are outside of Sport’’ (29) and/or ‘‘Overtraining: occurs between rapid and finite efforts.
scope of this article. However, for Theories, diagnosis and markers’’ (10). Relative to MMA competition, the
a more comprehensive overview on Finally, strength and conditioning spe- mixed martial artist has immediate
periodization, see ‘‘Optimizing strength cialists should be cognizant of the fact recovery between wrestling tie-ups,
training: designing nonlinear periodiza- that there is not a ‘‘one size fits all’’ after throwing a combination of strikes,
tion workouts’’ (26) or a review by approach to training mixed martial and defending from such moves im-
Issurin (22) entitled ‘‘Block periodization artists, or any athlete. Strength and mediately after their attempts. During
versus traditional training theory: conditioning coaches sometimes can the immediate recovery phase, the
a review.’’ stimulated/active muscles must
regenerate adenosine triphosphate
OTHER CONSIDERATIONS and remove by-products of energy-
Another way to make strength and Table 6 producing pathways (6). Short-term
conditioning sessions more challeng- Common signs of overreaching/ recovery is the recovery between
ing and sport-specific is to wear the overtraining interval sprints or between sets of
mouthpiece that will be used during a resistance training program. In com-
Chronic fatigue
fight competitions. It restricts airflow petition, short-term recovery would be
slightly and will make the exercises or Muscle and joint pain equated to the time between rounds.
circuits seem a little more difficult. The last type of recovery, training
Decreased exercise performance
However, it is a very good idea to get recovery, is the recovery between 2
athletes feeling comfortable wearing Increased resting heart rate individual training sessions or compet-
their mouthpiece during their condi- Depression
itions. For the mixed martial artist,
tioning sessions as opposed to fight typical durations of training recovery
night. Another great exercise modality Insomnia could range from several hours to
that can be incorporated into circuits/ Irritability several days. Although all the 3 types
interval work is swimming. Specifically, of recovery are important, there seems