Strength and Conditioning For Mixed Mart

Strength and Conditioning for
Mixed Martial Arts: An evidence

based approach
Luke Del Vecchio - PhD

Strength and Conditioning for Mixed Martial Arts
Index
SPEED & QUICKNESS ...................................................................................................................................... 2
POWER AND STRENGTH ................................................................................................................................ 9
ENERGY SYSTEM CONDITIONING ............................................................................................................ 23
FLEXIBILITY, MOBILITY, WARM UPS AND COOL DOWNS ................................................................. 35
MOVEMENT SCREENING ............................................................................................................................. 41
MAINTAINING A HEALTHY ATHLETE...................................................................................................... 47
NUTRITION FOR MMA .................................................................................................................................. 51
REFERENCE LIST ........................................................................................................................................... 60
APPENDIX 1: 12-MONTH PERIODIZATION PLAN ................................................................................................ 64
APPENDIX 2: MONTHLY TRAINING PLAN EXAMPLE........................................................................................... 66
Page 1
SPEED & QUICKNESS
Limited research has provided an estimate of the average striking speed that occurs in Mixed Martial
Arts Fighting, so our best reference is that of boxers (as MMA fighting involves various boxing
techniques and punches). Researchers [9] in a study that looked at the punching speed and power of
Olympic level boxers found that the boxers hand velocity (punching speed) was measured at 2.14
meters per second. Whilst a group of scientists at the University of Manchester measured the
punching speed and force of former world champion boxer “Ricky Hatton” His average punching
speed was measured out at 40km/hr (11.11 meters per second) which practically means his
opponents have less than one-tenth of a second to move out of the way of his punches!
Increasing the fighters striking speed is a key objective as it is well documented [9,15] that the speed at
which a punch or kick is delivered can play an important factor in the knockout potential of any
strike delivered. Physics shows us the total measurable kinetic energy of any strike (kick or punch)
is exponentially related to the velocity, whereas only arithmetically related to the mass of striking .,
(Ek = (1/2)mv2])[15, Therefore by increasing our fighters striking speed, we are increasing his ability
to knock out more opponents
The traditional concept of Speed training for team sports needs modification as the major
requirement for speed in mixed martial arts is not related to running movement, but rather striking
movements. Therefore the focus of a speed training mesocycle (1 month) needs to be on the
sequential development of striking (both punching and kicking) speed. Punching velocity can be
increased through exercises that enhance the athlete's rate of force development [10], exercises such as
plyometrics that replicate punching (medicine ball throws, etc) and kicking can be utilized as they
ensure maximum acceleration through the whole range of movement [10]. We must be mindful that
actual neuromuscular recruitment patterns used in non-specific strength training exercises may not
carry over to enhance the Mixed martial artist striking pattern and speed and therefore aim to keep
the exercises and activities as specific to the striking patterns targeted [10].
Striking Force production in combative sports such as mixed martial arts require powerful
contraction of the hip flexors, knee extensors and spinal rotators for kicking and for punching; the
hip and spinal rotators, scapula protractors and shoulder joint flexors. The stronger and more
powerful we make these muscles, the greater their ability to generate the necessary force for limb
acceleration. It the opinion of many sports scientists and researchers that maximal speed and
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maximal power production go hand-in-hand and, as a result, training for maximal sprinting speed
should be similar to that of training for maximal muscle power in the weight room [10,11].
Medicine ball throws performed in the standing position that incorporate rotational power adds a
higher degree of specificity to the movement and closely mimicking punching range of motion and
velocity [10]. Olympic lifts such as the power clean and power snatch are also incorporated into this
mesocycle as they well known for their ability to increase force output and strength, finally; striking
drills utilizing resistance bands will be incorporated into the mesocycle to enhance striking speed and
acceleration.
The specific aspects of speed training will be sequentially developed over the month of generalized
training with an emphasis on progressive overload of a linear nature, with an increase in
exercise/activity intensity and a decrease in volume.
Kinetic Variables that affect the velocity and impact power of a rear hand power punch
& suggest training intervention strategies
Variable Training Strategy

Increase rear leg drive Develop strength and RFD through triple extension based
exercises such Olympic lifts and plyometrics that utilize
this action
Increase the SSC action of Use medicine ball exercises that emphasize kinetic linking
the trunk musculature and force initiation from the ground up
Increase the velocity of the Increase RFD through ballistic exercises, such as medicine
punch ball single arm throws, bench throws and MB Horizontal
jump and throws.
Page 3
Monthly Training Plan for Speed Development of an MMA Fighter.
Month January
Training Phase General Preparation Period

Modality
Speed Training Training Focus Training Training Training
Aspects Focus Focus Focus
Reaction time Non-Specific Specific Specific Specific
agility/Coordination striking striking striking
& Reaction Drills reaction drills reaction drills reaction drills
to external to external
visual cue auditory cue
Acceleration/Speed Non-Specific upper Increase Decrease Maximize
and lower limb exercise Volume and plyometrics
plyometrics and specificity and increase intensity
ballistic exercises + intensity of intensity + Olympic lifts
Olympic Lifts plyometrics + further load and band
increase load changes to resistance
on Olympic exercise
lifts, specificity and
incorporate band
resistance resistance
bands
Volume High Moderate Low Low
Intensity Low Moderate Moderate/High High
Weeks 1 2 3 4
The following weekly training plan is devised for an amateur (Non-professional) MMA fighter who
routinely has skill and tactical training on Tuesday and Thursday evenings and sparring (contact
fighting) on Saturdays, which leaves Monday-Wednesday-Friday free for speed training during the
general preparation period, as competitive fights approach this weekly plan would be rectified to suit
the needs of a more specific /pre-competition phase of training. As we will be combining
strength/power/speed and reaction time components, the sessions will be combined into one session.
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Speed conditioning sessions will be limited to 60-90 minutes as recovery is an important factor to
consider, and non-professional fighters do not have access to advanced recovery modalities. It is also
important to monitor the intensity of the skill and tactical training sessions as fatigue that is carried
over into the conditioning sessions will impact the expected outcomes of the speed training sessions
– we would closely monitor the session RPE ratings as a result. Sparring is deliberately placed on
Saturday to allow for extra recovery (Sunday is a complete day of rest) of the collisions/impact of
receiving strikes and being thrown to the ground.
Weekly Training Plan for an MMA fighters Speed Development
Time Mon Tues Wed Thurs Fri Sat Sun

AM Speed, off Speed, off Speed, Sparring REST
reaction reaction reaction
and and and
Power Power Power
Training Training Training
(WB) (WB) (WB)
PM Light MMA off MMA Light
Technical Training Training Technical
training training
The workout plan for speed development of the Mixed Martial Arts Fighter begins with a dynamic
workout targeting the key muscles and joints that will be involved in the session’s activities and to
groove the key motor patterns that will be reinforced with some of the speed conditioning.
Importantly, this is why we have included some light shadow boxing so that the movements can be
taken through range.
The focus of activities for the reaction time/speed drills is on developing the fighters reaction to a
visual cue from the coach, and responding as quickly as possible with the correct technique. For
example the coach will hold the focus pads in a neutral position whilst the MMA fighter is in the
ready position (fighting Guard) instantly the coach will position the focus mitt for a particular strike,
such as a jab or uppercut. The drill will start with single strikes and progress to more advanced
combinations, the main focus for the fighter is that they respond quickly to the coach’s cue and use
the correct technique. On Wednesday this drill is varied to focus on kicker reaction speed, with the
Page 5
coach using Thai Kick-pads instead of focus mitts and fighter is required to respond with kicking
techniques.
Following the reaction time/speed drills, the athlete will move onto high-speed plyometric training to
help enhance striking rate of force development capabilities of the MMA Fighter. Movement
specificity has been considered and upper body plyometric exercises (single arm medicine ball
throws) performed in an upright fighting stance will be executed so as to replicate the punching
techniques utilized. Lower body plyometric’s will involve medicine ball leg tosses (ball placed
between the fighters ankles and the toss the ball forwarded with rapid hip flexion motions).
Striking acceleration speed will be enhanced through the inclusion of resistance band punching &
kicking techniques. Researchers suggest that by using resistance devices such as strength bands,
striking speed and drive during initial acceleration phase can be improved, thus assisting in
improving an athlete’s ability to reach maximum speed as fast as possible [10,11]. Therefore we have
included various punching and kicking techniques with strength bands attached to the fighters hand
or ankle.
Finally, the inclusion of Olympic lifts such as the power clean and snatch will be utilized to develop
whole body power and strength.
Page 6
Speed Development workout for a Mixed Martial Arts Fighter
SPEED DEVELOPMENT WORKOUT – WEEK 2

Monday Wednesday Friday
Dynamic Warm Up Drills
 Leg Swings – Forwards, sideways and backward x 10 reps each side
 Lunge Walks with spinal rotation – 10-15meters
 Light shadow punching and kicking techniques – 1-minute rounds x 3 sets
 Arm circles to front and back x 10 repetitions
Reaction time/speed drills Reaction time drills Reaction time drills

Focus Mitt speed punches *fighter waits Thai pads speed Kicks**fighter waits
for visual cue and then must react with a for visual cue and then must react
punch as quickly as possible with various kicks as quickly as
possible
Three sets x 10 reps *Repeat Monday’s Workout

Three sets x 10 reps
3-minute recovery of stationary shadow
sparring 2-minute recovery of stationary
shadow sparring
Plyometric Drills Plyometric Drills Plyometric Drills
MB Throws in fighting stance; MB Split Lung Jumps, Hip Flexion
mimicking punching techniques, MB tosses, Hip Flexor Speed step up
rotational throws, and slams. with Jump
*Repeat Monday’s Workout
Three sets (3 Exercises) x 10 reps Three sets (3 Exercises) x 10 reps
3-minute recovery – dynamic stretching 3-minute recovery – dynamic

and prehab activities stretching and prehab activities
Acceleration Speed Drills Acceleration Speed Drills Acceleration Speed Drills
Maximal effort Speed Punches Maximal effort Speed Kicks –
(various punching strikes) strength band tied to fighters ankle
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With strength bands and they perform rapid hip flexion *Repeat Monday’s Workout
(light band strength) motions
3 x 10 reps 3 x 10 reps
active recovery 2 minutes dynamic Active recovery 2 minutes dynamic

flexibility for lower body) flexibility for lower body)
Strength/Power Strength/Power Strength/Power
Power Cleans Power Snatch
3 x 5 @5RM Load 3 x 5 @5RM Load
3 Minute Rest Interval 3 Minute Rest Interval *Repeat Monday’s Workout
Split Jerk Power Split Snatches

5 x 3 @ 3RM Load 5 x 3 @ 3RM Load
3 Minute Rest Interval 3 Minute Rest Interval
Cool down/recovery – Static Stretching for Upper/Lower limb. 2-3 sets x 30 seconds per stretch
Page 8
POWER AND STRENGTH

The two main methods used for prescribing repetition and loads for strength training are: “the Rep
Range Method” & “%1RM Method” [7]. The rep range method requires the S&C to specify what
weight the athlete will lift that corresponds to the target repetition. For example; instruct the athlete
that he will be working at 8RM for Squats today, the S&C then asks the athlete to lift an estimated
8RM load, if the athlete successfully lifts the load for eight repetitions with good form and maximal
effort, then the coach records this as 8RM. When the athlete can complete all sets with that load for
eight repetitions, the S&C then increases the load for the next session [7].
The %1RM method requires the S&C to prescribe either exact repetitions or a repetition range (say
80-90%) based on previous 1RM testing. Tables and charts are available to help the S&C know what
repetition correlates to the desired percentage of 1RM, for example, if the S&C prescribed three sets
@ 80% 1RM for bench press (bench press 1RM =100kgs), then the athlete should complete eight
repetitions with 80kgs for three sets.
The percentage of 1RM method can be flawed as athlete’s 1RM values can vary on a weekly or even
daily basis, due to a variety of factors including fatigue, illness, recovery, injury and motivation,
therefore what was a 1RM value last week, can be lower the following week. Conversely, if 1RM is
not tested regularly and as the athlete’s strength increases so does the 1RM value and this then means
previous calculations of required load also needs to increase, 1RM testing can be problematic for the
S&C to do on regular basis due to time restraints and logistics.
Therefore overall, it is the “rep range method” is recommended; as this eliminates the need for overly
frequent 1RM tests (which also can be fatiguing for the athletes), simply we can train at the desired
RM load and be confident that we will be achieving the same results.
The S&C needs to understand the key physiological and biomechanical characteristics of Mixed
Martial Arts if they are to develop successfully an effective strength program that will enhance
performance. Mixed Martial Art bouts contain three ranges of combat; standing strikes, clinching
and grappling [13] a significant amount of isometric contractions (static strength) occur when engaged
in standing grappling and wrestling techniques with the opponent and when positioned on the ground
holding the opponent down to secure a submission. Mixed martial arts bouts also contain kickboxing
maneuvers such as “clinching” which involves one fighter placing their hands behind the opponent’s
neck and attempting to pull them down or control them for knee strikes [12]. Both Maximal isometric
Page 9
strength and isometric strength endurance are important sub-components to develop in mixed martial
arts.
Suggested strengthening exercises for improving the Mixed Martial artists isometric strength
endurance. These exercises can be to incorporate isometric squats (hold their back against the wall @
90° for 10-30 seconds) into their lower limb strengthening exercises/ sessions. Alternatively, this can
be achieved, by performing isometric push-ups (hold the body halfway down ) during upper limb
strengthening sessions or exercises and performing pull-ups holding a towel, rope climbs and strong
man activities such as the “Farmers Walk” can also be incorporated into training regimes to help
improve grip strength endurance. These exercises are important inclusions for increasing isometric
strength endurance as often the grabbing actions can be sustained for prolonged periods during a
bout[12] requiring a high tolerance to local metabolic fatigue and acidosis.
To improve maximal isometric strength, more traditional power lifting exercises such as maximal
isometric mid-thigh pulls and maximal isometric bench press holds (using the power rack)can be
programmed into the relevant specific strength phase.
The neck of an MMA fighter is under constant strain from opponents attempts to choke, clinch (for
the boxing strikes) and grapple and therefore warrants special attention, Mixed martial arts fighters
also have to bridge up onto their neck when on the ground to escape unfavorable positions.
Suggested neck strengthening exercises include 4-way isometric neck strengthening exercise; prone
head chain resisted neck extensions can be utilized to enhance the neck strength of the MMA fighter.
Finally to help enhance overall striking (both kicking and punching) strength, the inclusion of basic
compound strengthening exercises such as squats, deadlifts, Presses and Pull-ups should be included
into specific strength phase programs as they provide a good basis for whole body strength
adaptations.
According to several experienced S&C authors and research [7] moderately experienced resistance
trainers can use a stepwise linear periodization model successfully during the preparation period.
The stepwise model uses three stages of volume and intensity demands, progressing the athlete from
hypertrophy to basic strength/power and then peak strength/power [7]. The reason we have chosen
this model for our Mixed Martial Artist is that he has completed six months of basic resistance
Page 10
training prior to undergoing this program, and we considered him to be in the moderately
experienced category.
Unlike other team sports that have predictable schedules, the preparation and delivery of a periodized
program for a mixed martial artist are much more difficult as very often the fighter may be given
short notice for their next competitive fight [15]. This notice can be anywhere from 1 day to a couple
of weeks’ notice; which can completely negate the plans of the Strength and Conditioning coach.
However, most competitive fights in mixed martial arts provide the fighter with at least 6-12 weeks
notice.
Our preparation period is complete during January to March (traditionally a non-competitive period
for many mixed martial arts), and this allows us at least eight weeks of uninterrupted preparation
time to devote to improve our fighters base strength and power levels. By the end of this eight-week
strength and power phase our fighter should be ready to convert strength to Maximum Power and
change the application of the exercises to more closely replicated fighting mechanics.
Step Wise Linear Periodization Strength Program

Week 1 2 3 4 5 6 7 8
Sets 3 3 3 4 4 4 3 3
Reps 10 10 10 5 5 5 3 3
Load 60% 65% 68% 78% 83% 87% 95% 97%
Table adapted from [7].
The weekly plan (microcycle) during the strength phase of the preparation period sees the Mixed
Martial Arts Fighter undergo three whole body strength training sessions on Monday, Wednesday,
Page 11
and Friday. This allows for 48 hours recovery between strength sessions and on the alternative Day
the MMA fighter has evening technical/skill training sessions to allow for extra recovery from the
previous days morning strength session. Saturdays are reserved for contact sparring sessions, and
Sunday is a complete day of rest to allow for recovery from the weeks training.
Microcycle Planner
AM Vertical Horizontal Vertical Sparring Rest
Push/Pull Push/Pull Push/Pull
Workout A Workout B Workout A
PM MMA MMA
Training Training
During the preparation phase, the selection of exercises is non-specific to the components of mixed
martial arts; the focus is on mastery of the key basic lifts that will in time be progressed to power
based exercises and also more specific exercises that train the key components of MMA will be
introduced at a later stage.
The following workouts are performed at 7 am in the morning, after completing a functional warm
up; the athlete the progresses into the regime, with the exercise selection following the horizontal
push/pull, vertical push/pull pattern to ensure adequate agonist/antagonist muscle balance is
developed. As this is a strength phase, the only single joint exercises prescribed will be for the spinal
flexors and extensors and these two exercises will come last, to allow for full focus and energy to
spend on the larger compound movements such as the squat and deadlift.
The workout displayed below shows the repetition and set parameters for week six of the linear
periodized plan; this workout sees the MMA fighter lifting at roughly 87% of his 1RM values for
each lift (where 1RM is not possible an 8RM load will be chosen) four sets of five repetitions are to
be completed, the concentric phase of the lift should be lifted as fast as possible, whilst controlling
the eccentric phase (but not to slow) we are looking at a 2:0:1 tempo.
Page 12
The total volume of the workout is equal to 24 work sets, which has been advocated in [7] as being
the appropriate number of sets to be completed in preparation phases of strength and conditioning
program.
Page 13
Whole Body Strength Session – Monday Am (WORKOUT A Vertical Push/Pull)

Week 6
Exercise Reps Sets Load Tempo Rest Period
Functional Warm up – Dynamic stretches with emphasis on movement specificity
 10 x overhead squats with broomstick
 10 x good mornings with broomstick
 8 x push ups with rotation
 10 x rotation son back – arms out to the side
 10 x lunge walk with rotation
Back Squat 5 4 80% 1RM Controlled 2 minutes

eccentric
and fast
concentric
contraction
(3:0:1)
tempo.
Deadlift 5 4 80% 1RM Controlled 2 minutes
eccentric
and fast
concentric
contraction
(3:0:1)
tempo.
Push Press 5 4 80% 1RM Controlled 2 minutes
eccentric
and fast
concentric
contraction
(3:0:1)
tempo.
Supinated Weighted Chins 5 4 80% 1RM Controlled 2 minutes
eccentric
Page 14
and fast
concentric
contraction
(3:0:1)
tempo.
V-Sit Ups 8 4 8 RM Load Controlled 2 minutes
or eccentric
equivalent and fast
concentric
contraction
(3:0:1)
tempo.
Reverse Hyper-Extensions 8 4 8 RM Load Controlled 2 minutes
or eccentric
equivalent and fast
concentric
contraction
(3:0:1)
tempo.
Cool Down – Static Stretching/Foam Roller
Page 15
Whole Body Strength Session – Wednesday Am (WORKOUT B Horizontal Push/Pull)

Front Squat 5 4 81% 1RM Controlled 2 minutes

eccentric
and fast
concentric
contraction
(3:0:1)
tempo.
Bench Press 5 4 81% 1RM Controlled 2 minutes
eccentric
and fast
concentric
contraction
(3:0:1)
tempo.
Romanian Deadlift 5 4 81% 1RM Controlled 2 minutes
eccentric
and fast
concentric
contraction
(3:0:1)
tempo.
Bench Pulls 5 4 81% 1RM Controlled 2 minutes
eccentric
and fast
Page 16
concentric
contraction
(3:0:1)
tempo.
Wood Chops 8 4 8 RM Load Controlled 2 minutes
or eccentric
equivalent and fast
concentric
contraction
(3:0:1)
tempo.
Weighted Roman Chair Back 8 4 8 RM Load Controlled 2 minutes
Extensions or eccentric
equivalent and fast
concentric
contraction
(3:0:1)
tempo.
Page 17
Generalized 2-month or 3-month plan for strength training during the competition or in-
season period.
The literature supports the use of strength training in various grappling and combat orientated sports
[1-14]
increasing the strength of mixed martial art competitors can lead to an improved ability to
perform movements and techniques faster and more efficiently [14]. When designing a strength
training phase, we should consider which periodization would be more suited to our athlete; two
models are linear or non-linear, the linear method increases training volume as intensity is gradually
increased were as the non-linear method volume and intensity are varied over the training cycle.
The reason I have chosen the non-linear method is that research [12-14] has shown that periodically
alternating volume and intensity may supply the neuromuscular system with the stimulus needed for
adaptation to occur and at the same time allow for the body to recover [14]. Furthermore, with a sport
such as mixed martial arts where there is a substantial amount of body contact, balancing recovery
with performance improvement is critical. Well, known strength and conditioning expert Charles
Poliquin believes strength training programs lose their efficiency after two weeks, which is a
limitation with the linear method as often program variables are not changed for four weeks. Further
support for the non-linear shows that 2-3 week training phases allow for optimum adaptations to
occur without the onset of stagnation or the risk of overtraining [14].
About athletic performance, strength and power are both important factors. However, power may be
a better predictor of athletic success the fighter who is more powerful will likely be at an advantage
over a less powerful opponent [15]. It is for these reasons our strength program during this phase will
focus on maximizing the conversion strength to peak power.
The program outline for this phase includes two-week accumulation and then intensification phases,
to help optimize the strength response and allow for adequate recovery and decrease the risk of
overtraining. The major lifts such as the squat, deadlift, and presses will be varied throughout the
course of the cycle. 1RM testing will occur at the end of each three week stage, so our percentage of
1RM load values remain about the athlete’s condition.
Page 18
Non Linear Competition Period Phase Strength Program for MMA Fighter
Phase 1 2 3 4
Week 1-2 2-4 4-6 6-8
Reps 8RM 3RM 5RM 3RM
Sets 3 4-6 3-5 4-6
%1RM 75-80 90-97 82-88 90-97
Description accumulation intensification accumulation intensification
Volume 18 12 20 14
Table adapted from [14]
Designing the weekly training schedule for a mixed martial artist in preparation of an upcoming fight
needs careful consideration. Importantly, at this stage (8 weeks out from the fight) that most of the
training time needs to be devoted to the fighting aspects of the competition such as wrestling,
grappling (ground wrestling or aka Brazilian ju-jitsu), boxing and kicking [15]. There is a distinct
chance of overtraining our fighter due to heavy contact nature of the sport, meaning recovery
techniques have to be implemented to complement the training regime.
During this stage, our fighter will conduct both am (before daily work commitments) and pm
sessions as it aid in the build-up of the key tactical skills and physiological adaptations such peak
power capacity, strength maintenance, metabolic and energy system conditioning (fight replicated
conditioning drills).
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AM Power off Light Energy System Power Strength

Training technique Training/Metabolic Training Training
work Conditioning
PM MMA MMA off Sparring MMA Sparring Rest
Training Training Training
Grappling Striking Grappling
Maximizing fight performance requires consideration also of the key musculature involved in many
of the strikes and wrestling/grappling maneuvers. Fighters should acquire powerful hip, trunk and
shoulder musculature, and exercises that replicate the sporting movements while strengthen these
muscle groups is the utmost of importance.
As this is week 1 of the accumulation phase three sets of eight repetitions is performed at roughly
80% of 1RM values (tested before beginning this phase). Total Set Volume will equal 18 work sets
(6 exercises x 3 sets) the concentric phase of the lift should be lifted as fast as possible while
controlling the eccentric phase (but not too slow) we are looking at a 2:0:1 tempo
The workout displayed below shows the repetition and set parameters for week six of the linear
periodized plan; this workout sees the MMA fighter lifting at roughly 92% of his 1RM values for
each lift (where 1RM is not possible an 8RM load will be chosen) four sets of five repetitions are to
be completed, all lifts should be completed with an explosive, fast lifting tempo.
The total volume of the workout is equal to 12 work sets, which has been advocated in [7] as being
the appropriate number of sets to be completed during competitive phases of strength and
conditioning program.
Finally, 3 minutes rest between sets is prescribed to allow for ATP- resynthesis, allow complete
resynthesis requires closer to 5 minutes we are working at 80% and therefore we hypothesise that 2
minutes should allow for enough rest to complete the required repetitions.
Power Training Session Monday Am
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Hang Clean 3 4 92% Lift as 3 Minutes

explosively
as possible
Split Jerk 3 4 92% Lift as 3 Minutes
explosively
as possible
Bench Throws 3 4 92% Lift as 3 Minutes
explosively
as possible
Page 21
Strength Training Session Saturday Am

Squat 3 4 92% Controlled 3 Minutes

eccentric
and fast
concentric
contraction
(3:0:1)
tempo.
Deadlift 3 4 92% Controlled 3 Minutes
eccentric
and fast
concentric
contraction
(3:0:1)
tempo.
Bench Press 3 4 92% Controlled 3 Minutes
eccentric
and fast
concentric
contraction
(3:0:1)
tempo.
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ENERGY SYSTEM CONDITIONING
I believe this particular model is well suited to an amateur athlete/sport with little training
background as the aim of this type training model is to develop key components of the aerobic
pathway that lead to improvements in maximum oxygen uptake and lactate threshold. These
responses occur in a sequence of events as a result of a progressive selection of intensity, duration,
and frequency [16].
For example, continuous aerobic training is used to ensure the infrastructure of specific muscles is
adequate, and it is also known that metabolic responses occur at a much slower rate than do central
or peripheral responses. Continuous aerobic training requires the athlete to overload on training
volume with an emphasis on duration enough to meet the demands of increased oxygen transport that
will be required of the athletes training aerobic fitness levels increase.
Once the developing athlete extends their aerobic training age, they become more tolerable to higher
levels of intensity. Importantly, it is for this reason that the suggested aerobic training scheme is
recommended, more rapid improvements will now occur with more intense training much like the
analogy of building a large structure before the building can expand vertically it must be firstly
expanded horizontally. It at this stage that the developing athlete progresses to aerobic training
regimes that develop the central (heart and blood) responses [16].
Fartlek training varies between high and low-intensity zones recruiting both aerobic and anaerobic
energy pathways in a quick session and is the logical progression from continuous training. As the
athletes Vo2 Max increases, it becomes necessary to manipulate training intensity over varying heart
rate ranges used in fartlek training regimes.
Long Interval training allows a larger volume of high-intensity training to be completed over a
shorter more tolerable time frame than is possible with any continuous form of training, allowing the
athlete to recover between each intense exercise bout [16]. Long intervals are then progressed to
medium and then shorter intervals which place greater emphasis on the central responses from blood
flow and gas transport and will be the final preparation stage before the athlete can begin more sport
specific energy system development training regimes
Page 23
It has been suggested that Sub-maximal methods of aerobic training may be less effective for some
track and field events (sprints, and power based events such as shot put) and also for team/court
sports [7]. Further to this, another research has shown that time spent at or around 100% of maximum
aerobic power is possibly a more effective training stimulus for developing fitness qualities’ than
continuous lower intensity aerobic training.
During the in-season of a team sports training schedule, there is little time to devote solely to
continuous longer aerobic training; there is just too many other components of conditioning that
needs to be addressed. Therefore conditioning specialist have to search for time efficient methods to
maintain athletes aerobic capacity. Research has shown that using 5 second, repeat all out sprints can
improve the proportion of slow twitch fibers which would appear to demonstrate an appropriate
adaptive reaction following high-intensity intermittent training for the slow twitch fibers which
exhibit a greater oxidative capacity [17]. These physiological changes prove that high intense, short
duration sprinting or repeat sprinting type activities can maintain and develop athletic aerobic
capacity and more to the point these activities can be modified to suit the particular time and motion
demands of the sport, such as modifying the distance sprinted to replicated the average distance
sprinted in the sport.
Continuous aerobic training is, however, is effective for less developed, younger athletes who are yet
to transition into higher levels sporting competition and therefore not yet requiring more advanced
levels of aerobic conditioning and is still a necessary part of recovery regimes and developing a
foundation. During the offseason, continuous training plays a role in preventing athletes detraining
and can be performed as a cross training activity such as bike riding or swimming act.
Page 24
Energy system endurance requirements
Many of the MMA events share the same rules. In most events, the rounds are 5 minutes long. The
A number of rounds usually ranges from two 5-minute rounds with a one minute rest period in
amateur events to five 5-minute Rounds in professional championship events [11].
All three bioenergetics pathways (phosphate, glycolytic, and oxidative) can be taxed within a full 9-
minute fight. Exercise intensity is the most important variable in determining which energy system is
activated the most to produce ATP for muscular work. Each fight contains periods of recovery and
rest between intermittent bursts of high-intensity movements. MMA Fighters may actively rest on the
mat after a successful takedown or circle each other after a series of strikes. The ATP-
phosphocreatine and glycolytic energy systems produce ATP aerobically at a very high rate and are
the predominant sources of ATP in an MMA fight when the fighter attempts a quick movement like a
takedown [11].
These high-intensity movements are counterbalanced by low-intensity periods that allow a fighter to
Actively recover. During these periods of recovery, the supply of ATP to previously active tissue
must be slower and more continuous. In these instances ATP has produced aerobically, allowing the
anaerobic energy pathways to restore for the next high-intensity energy movement. Thus, the more
aerobically fit the athlete, the better she will be able to recover quickly between rounds and between
high-intensity bursts [11].
Generalized month plan for ESE training during the preparation period
As we have previously identified above all three energy systems, need to be developed to enhance
the performance of a competitive mixed martial artist. Our proposed monthly training plan has been
developed to enhance all three energy systems, assuming our athlete has completed a base energy
system training phase (Continuous,Fartlek,Intervals). This monthly plan will incorporate three
focused training sessions on Aerobic power, Lactic acid tolerance and aerobic endurance using the
Maximal Aerobic Speed Method and formatting each workout according to the athletes pre-
determined MAS for each different activity (ergometer). We also had to consider the mixed martial
artists other training requirements such as speed, power and strength development, tactical and skill
Page 25
training and sparring and therefore needed to find a time efficient method that could be structured
into this athlete’s available training time.
The Mixed Martial Arts athlete will undergo one shock week, followed by two hard weeks and then
unloaded for a week to recover; this cycle would be repeated one more time leading into the
competitive phase. This model is suggested for speed and power athletes [7] as our athlete sits
somewhere in-between pure speed and power and endurance we believe this model should have the
desired effect. The first week (shock week) will use higher volume and intensities, which leads into
the next two weeks were the volume is slightly reduced, but training intensity remains high. Finally
the last week will see a reduction again in training volume through a reduction in the M.A.S sets on
each ergometer.
3 x Normal hard Weeks 1 x Light Week
1 very hard week 2 x hard weeks 1 unload week

Shock Basic unloaded
M.A.S Training Volume: 12 M.A.S Training Volume: 10 M.A.S Training Volume: 8
sets sets sets
14
12
Weekly Training Volume
10
0
week 1 week 2 week 3 week 4
Weekly training plan for aerobic ESE training during the preparation period
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During this week of training, the mixed martial arts competitor will train the aerobic energy system
three times per week, on alternative days (Monday-Wednesday-Friday) to allow for recovery
between sessions also complementing the other training modalities that occur during this week. As
we can see technical/tactical training will occur in the evening following the morning aerobic energy
system sessions and strength/power sessions will be placed on the days in between to allow for each
energy system to fully recover between sessions. During the preparation phase, specificity is not as
important as during competitive phases and allows us time to concentrate on developing the aerobic
energy system using nonspecific modalities, rather than fight specific circuits act.
The aerobic energy system training sessions will be conducted on either the rowing ergometer, arm
crank or Jacobs ladder (ladder climbing machine). A maximal aerobic speed test will take place prior
to beginning this phase to determine the optimal interval distance to be met, this test will require the
athlete to obtain their highest possible distance covered in 5 minutes on each machine. The final
distance covered is then converted to the meters covered per second, and this is used to prescribe the
maximal aerobic speed training intensities.
 The “Aerobic Power ESE workouts” will be run at 120% of MAS (15seconds on 15 seconds off x 10
reps)
 The “Aerobic Endurance ESE workouts” will be run at 110% on and 70% of MAS as an active
recovery x 20 reps
On the rest days, the mixed martial arts athlete will either complete their passive recovery
techniques such as stretching and foam roller work or attend massage.
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Weekly ESE Aerobic Training Schedule (Preparation Phase)

AM Aerobic off Aerobic off Aerobic Strength
Power Endurance Power training
MAS MAS MAS
Session Session Session Rest
PM MMA Strength Light Power/Speed off Sparring
Training Training technique Training
Grappling work
Weekly training plan for anaerobic ESE training during the preparation period
For our Anaerobic Energy system Endurance weekly plan, we have substituted the aerobically
focused MAS sessions and replaced them with one lactic acid tolerance session and two different
metabolic conditioning sessions. The reasoning behind this decision is to begin to introduce energy
system conditioning using metabolic conditioning circuits as they are currently well utilized in many
mixed martial arts conditioning programs [13-17]. Furthermore, these circuits allow the mixed martial
arts athlete to perform several exercises in a short period, which produces a strong metabolic and
cardiovascular response [17]. Metabolic conditioning circuits can be biennial also to the mixed
martial arts athlete as they can use specific techniques that replicate fight conditions.
We will also introduce specific lactic acid tolerance Maximal Aerobic Speed Training Sessions as it
also documents that mixed martial artists must fight under high lactate conditions 13-17]. It has been
reported that average lactate levels between rounds has been measured between 10-20mmol and in
training 13.3 & 19.7 during mixed martial arts training sessions [16]. Therefore this warrants the
inclusion of these types of training sessions. The lactic acid tolerance MAS sessions will consist of
either arm grinder, rower or Jacob’s ladder intervals set at 130 +% of MAS, 15 seconds @ 130% &
45 seconds active recovery at 60% of MAS x 12 reps, for a total of 2 sets with 3 minutes rest in
between.
The metabolic circuits will be arranged with 8–10 different exercises, moderate intensity, 10–15
repetitions, and 15 seconds between exercises.
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ESE Weekly Anaerobic Training Schedule (Preparation Phase)

AM Lactic off Metabolic off Metabolic Strength

Acid Circuit A Circuit B training
Tolerance
MAS Rest
session
PM MMA Strength Light Power/Speed off Sparring
Training Training technique Training
Grappling work
Energy System Training during the preparation period for this athlete.
Below we have a sample workout plan for our mixed martial artist’s preparation phase aerobic power
development session. The workout involves ten sets of a fifteen second work period at 120% (actual
meter target would be set on the ergometers display unit) of the predetermined maximal aerobic
speed. This can be conducted on either the arm crank or the rower followed by a passive fifteen
second recovery, the athlete then has three minutes of rest and repeats this cycle one more time for a
total of ten minutes. With a proper warm-up and cool down which also could include pre-hub/rehab
exercises the total session time would be around thirty to forty-five minutes.
The expected outcome of this session is to develop the athlete's top end aerobic power, while trying
to keep to total training load relatively low so as he can recover adequately for the rest of the week’s
conditioning and tactical/skill training sessions.
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M.A.S Aerobic Power Workout (Monday)

Warm-up 5 Minutes stationary bike, followed by Dynamic Stretching
Activities Routine:
 Leg Swings; forwards, backward, sideways x 10 each

 Lunge with rotations x 10
 Push up to trunk rotations x 10
 Inch Worm Walk x 10
 Core Plank with arm/leg extensions x 10
Mode Arm Crank or Rower

Volume 10 x 15sec:15sec
SETS 2 sets
Rest 3 minutes between sets
Intensity @120% MAS ( target distance to be set based on MAS testing)
Notes 5mins per set of 15 sec work: 15 sec rest (rest is passive)
Recovery 10 Minutes Row/Arm Crank at easy pace, followed by:
Activities
 Foam Roller Releases – lower & upper body
 Static self-assisted stretching with strength bands – lower &
upper body
 Vibration plate massage – hips, hamstrings, calves, chest and
shoulders
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Energy System Training during Competition or In-Season
Table 6.8 shows an example of our metabolic conditioning workout that is designed to replicate
many of the fighting actions and specific exercises involved in an MMA fight. The work and rest
periods are also are set at the exact work: rest ratio is that occur in an MMA fight (3 x 5-minute
rounds, with 1 minute rest periods). The fighter starts with a 30-second drill and then rotates through
a series of drills, some with the aid of the trainer or a partner some without. One minute rest period
is given after completing each round.
The expected outcome of this type of training session is to develop fight specific metabolic condition
and also to replicate the metabolic demands of competition.
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MMA FIGHT SPECIFIC METABOLIC CONDITIONING CIRCUIT

Time Exercise
Round 1 30 seconds Shadow boxing
Round 1 30 seconds Takedowns on grappling dummy
Round 1 30 seconds Guard Passing Drill on Partner or trainer
Round 1 30 seconds Ground and Pound on grappling dummy
Round 1 30 seconds Arm Bar submission repetitive drill on partner
Round 1 30 seconds Triangle submission repetitive drill on partner
Round 1 30 seconds Shadow boxing
Round 1 30 seconds Takedowns on grappling dummy
Round 1 30 seconds Guard Passing Drill on Partner or trainer
1 Minute Rest Interval
Round 2 30 seconds Heavy Bag Kicks
Round 2 30 seconds Sprawls
Round 2 30 seconds Punch Heavy Bag
Round 2 30 seconds Knees on round pad from clinch with partner
Round 2 30 seconds Elbows on round pad with partner
Round 2 30 seconds Shrimping escape drill – on the ground
Round 2 30 seconds Heavy Bag Kicks
Round 2 30 seconds Sprawls
Round 2 30 seconds Punch Heavy Bag
Round 2 30 seconds Knees on round pad from clinch with partner
1 Minute Rest Interval
Round 3 30 seconds Kicking on the Thai Pads
Round 3 30 seconds Push up to box jumps
Round 3 30 seconds Knees to the Thai Pads from the Clinch
Round 3 30 seconds sprawls
Round 3 30 seconds Isometric bridge
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Round 3 30 seconds Kicking on the Thai Pads

Round 3 30 seconds Push up to box jumps
Round 3 30 seconds Knees to the Thai Pads from the Clinch
Round 3 30 seconds sprawls
Skill Based Games.
Many team sports require the upkeep of both aerobic fitness and sport-specific skills during a lengthy
competitive season and more recently skill game based activities have gained favor amongst many
different sports for condition purpose. Sports specific conditioning drills and games have been
demonstrated to increase aerobic fitness [20] and further research [19] has recently demonstrated that
skill-based conditioning games, when used as part of the conditioning program for elite (NRL) rugby
league players offers, is an effective method during in-season phases. A further benefit to this is that
the skills developed during the skill-based conditioning games are more likely to be applied during a
competitive match [19] and their use may provide a practical alternative to more traditional
conditioning methods for improving sport specific conditioning.
One possible disadvantage though in using skill-based conditioning is that these activities may
develop more than one energy system at a time [7] and the conditioning specialist must be mindful of
this when planning deliberate training programs that target specific energy systems.
The conditioning coach should determine the predominant energy stem that needs to be developed
and also considers the player's skill levels, current fitness, player numbers, field dimensions and
game rules before implementing them into a team sports current regime.
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Cross Training
Cross-training is often used by sporting teams as a recovery method or to help injured players
maintain some level of fitness while they are unable to conduct normal training activities associated
with their sport. Cross training activates can include swimming for land sports, boxing or other
combat activities. The use of cardio machines such as the elliptical machine, arm crank act, often an
attempt is made to keep cross training as specific as possible (i.e. a long distance runner to use the
elliptic machine as it more closely resembles running than does swimming).
Therefore a major advantage of using cross training is that it can prevent an athlete from detraining
during the injury rehabilitation process. Another advantage is that it can help prove and active
recovery strategy whilst athletes recover between harder conditioning sessions as well as providing
variety to an athlete’s routine who may also be experiencing psychological burnout or loss of
motivation.
A disadvantage may be that cross training may not provide a cross-over effect to the sports primary
movement patterns and energy systems and therefore if used incorrectly or too often could detrain
the athlete. It is advisable that conditioning coaches who use cross training still aim to keep the
activities as close to some component of the athlete sport, such as boxing for basketball or netball
players as boxing can improve hand speed and hand –eye coordination both of which are beneficial
qualities that may improve ball passing skills.
The preferred chosen cross training method among many mixed martial arts fighter tends to be both
strongman training workouts and cross-fit style metabolic conditioning circuits. Many of the
strongman exercises such as tire flipping, and the hammer and tire drill provide a similar metabolic
response to that of both striking and grappling components of a MMA fight, as does some of the
cross fit style routines were the athlete may go from a rowing sprint to a resistance exercise such as a
deadlift and back and forth, which again may provide a similar metabolic (lactate act) response to
that experienced in a competition.
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FLEXIBILITY, MOBILITY, WARM UPS AND COOL DOWNS
Mobility is defined as the ease with which a joint can move before being restricted by the ligaments,
joint capsule, musculature, and the size and shape of the bones within the joint [7]. Where flexibility
is defined as the range of movement around a joint [7]. Generally speaking, mobility is based active
and therefore involves more active movement while flexibility involves static holds and postures, and
therefore is more dependent on gravity or passive forces.
An example of mobility would be the ability to perform a full range of motion squat, whereas an
example of flexibility would be the ability to touch your toes both are somewhat co-dependant on
each other and rely on each other for superior performance.
The four main aspects of an effective warm up phase are:
1. The elevation of core temperature through aerobic activities: simple low-intensity aerobic
tasks are used to elevate body temperature to prepare the body for more demanding
physiological activities.
2. Establish Range of Motion: Establish a functional range of motion through the use of
dynamic stretching methods and some passive stretching.
3. Establish fluid movement through range of motion: a good way to do this is to introduce a
sport specific skill that can double up as a dynamic range of motion activity such as scooping
a ball off the ground during a walking lunge – this is considered the bridge between a general
warm up and the specific warm up.
4. Specific warm up: the last part of the warm-up phase; this should prepare the athlete for the
next intense training activity, and should contain a component of the game or training.
The three main cool down tasks are:
1. Light Aerobic Activity: helps aid recovery by facilitating blood flow and venous return.
2. Stretching: Helps restore or increase range of motion post activity/exercise
3. Nutrition: Hydration to replace any lost fluids, carbohydrates to replace muscle and liver
glycogen stores, protein to help muscle repair.
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Warm up routine for a whole body resistance training session
Our selected warm up routine to be conducted in preparation for a whole body resistance training
session will focus on increasing mobility and flexibility for the ankle, knee, hip, spine, and shoulder
joints as the workout will contain a lot of compound movements which require an optimal range of
motion in these joints.
Initially we begin we a generalized aerobic warm up for five minutes to increase total body
temperature and help mental transition of the athlete. Following this we would move onto movement
specific dynamic stretching which includes overhead squats, good mornings, Romanian deadlifts all
which will replicate most of the standard compound whole body strength exercises included in the
routine, we have also included a light plyometric activity to stimulate the nervous system and some
core exercises to activate our core stabilisers.
Warm up routine for Whole Body Strength Training Session

Exercise Volume
Generalized warm up (stage 1): 5 Minutes on x-trainer
 Overhead squats with a broomstick Two sets x 10 reps
 Good Mornings with a broomstick Two sets x 10 reps

 Romanian Deadlifts with a broomstick Two sets x 10 reps
 Lunge walk with trunk rotations 10 meters x 2 repeats
 Body Weight Jump squats Two sets x 10 reps
 Push up with trunk rotation Two sets x 10 reps
 Plank with Arm/Leg Extensions Two sets x 10 reps
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Warm up routine for MMA
Due to the high overall intensity of Mixed Martial Arts training and competition, there is a need for a
proper warm up routine that can prepare the fighter for the upcoming activity. The warm-up should
involve the muscles used in the training or competition, be similar to the movements and activities
that will be engaged, and progress from lower to higher intensity [21], it is also suggested [21] that a
specific warm up routine can improve the state of physical and mental readiness for muscular
performance, hence improving subsequent performance and possibly reducing soreness.
High levels of hip and shoulder flexibility are needed in combat sports as many techniques take these
joints to end of the range with combined trunk rotation, and this is why we have selected the warm-
up activates below, to prepare and mobilize these joints before training. The athlete begins with
lunging trunk rotations and progressively moves through the functional warm up routine.
Warm-up Routine
Exercise Volume Mode
Lunges with Trunk Rotation 4 sets 10 seconds Static
Stand to Extension Sprawl 4 sets 8 reps Isometric
Superman 4 sets 20 seconds Isometric
Static Crunches with hip abduction 4 sets 20 seconds Static
Static crunches with hip flexed and trunk rotation 4 sets 20 seconds Static
Static crunches with trunk rotation lying down 4 sets 10 seconds Static
Static crunches with trunk rotation standing up 4 sets 10 seconds Static
Static elbow extension with unilateral knee flexion 4 sets 10 reps Dynamic
Standing up from the guard 4 sets 10 reps dynamic
Table and pictures were taken from [21]
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Flexibility
Our Proposed flexibility routine incorporates static, dynamic and ballistic stretching exercises to
cater for the wide variety of postures and techniques that occur within both training and competitions
for the mixed martial arts competitor. We have included some stretches that take place in very
functionally similar positions (such as the guard stretches and lateral base stretch) so as we develop
increased range of motion in these important positions were the fighter could be at an advantage if he
has good range of motion.
Ballistic stretches include basic leg swings are included to help increase kicking end of range. So our
fighter is capable of kicking opponents in the head, and this type of technique requires ballistic
flexibility, whilst our dynamic stretches take our fighter through range from one position to another
replicating many of the positions he may be in on the ground when grappling.
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Warm-up Routine
Exercise
Sets Reps Time Intensity
DYNAMIC STRETCHES (total Time = 6 minutes)
Backward Roll 3 10 30 seconds
per set.
Functional Adductor Stretch 3 10 30 seconds
per set.
Scorpions 3 10 30 seconds
per set.
Lateral Lunges 3 10 30 seconds
per set.
BALLASTIC STRETCHES (total Time = 6 minutes)
Forward leg Swings 3 10 30 seconds Ballistic
per set.
Side Leg Swings 3 10 30 seconds Ballistic
per set.
Back Leg Swings 3 10 30 seconds Ballistic
per set.
Axe Kicks 3 10 30 seconds Ballistic
per set.
STATIC STRETCHES (total Time = 8 minutes)
Sitting Adductor Stretch 3 3 Hold for Each set,
20 Seconds increase
range by
5%
Hamstring Stretch 3 3 Hold for Each set,
20 Seconds increase
range by
5%
Open Guard Stretch 3 3 Hold for Each set,
20 Seconds increase
Page 39
range by
5%
Prone Shoulder Adduction Stretch 3 3 Hold for Each set,
20 Seconds increase
range by
5%
Lateral base (Glued Stretch) 3 2 Hold for Each set,
30 Seconds increase
range by
5%
Spinal Extension Stretch 3 2 Hold for Each set,
30 Seconds increase
range by
5%
Page 40
MOVEMENT SCREENING
Testing for muscular-skeletal screening.
The Deep Squat Screen [22].
Purpose: The squat is a movement needed in most athletic events, including many standing
grappling techniques in Mixed Martial Arts Competitions. It is the ready position and is required for
most power movements involving the lower extremities. The deep squat is a test that challenges total
body mechanics when performed properly. The deep squat is used to assess bilateral, symmetrical,
functional mobility of the hips, knees, and ankles. The dowel held overhead assesses bilateral,
symmetrical mobility of the shoulders, as well as the thoracic spine.
The ability to perform the Deep Squat requires closed-kinetic chain dorsiflexion of the ankles,
flexion of the knees and hips, and extension of the thoracic spine, as well as flexion and abduction of
the shoulders. The poor performance of this test can be the result of several factors. Limited mobility
in the upper torso can be attributed to poor glen humeral and/or thoracic spine mobility. Limited
mobility in the lower extremity including poor closed-kinetic chain dorsiflexion of the ankles or poor
flexion of the hips may also cause poor test performance.
When an athlete achieves a score of II, minor limitations most often exist either with
Closed kinetic chain dorsiflexion of the ankle or extension of the thoracic spine. When an athlete
achieves a score of I or less, gross limitations may exist with the motions mentioned above as well as
flexion of the hip. When the Athlete scores a three grade, the limiting factors must be investigated
The In-Line Lunge Test [22].
The hurdle step requires proper coordination and stability between the hips and torso, as well as
single leg stance stability, which is very important for kicking techniques utilized in Mixed Martial
Artists competitions. The hurdle step assesses bilateral functional mobility and stability of the hips,
knees, and ankles.
Performing the hurdle step test requires stance-leg stability of the ankle, knee, and hip, as well as
maximal closed-kinetic chain extension of the hip. The hurdle step also requires step-leg open-kinetic
Page 41
chain dorsiflexion of the ankle and flexion of the knee and hip. Also, the athlete must also display
adequate balance because the test imposes a need for dynamic stability.
Poor performance during this test can be the result of several factors. It may simply be due to poor
stability of the stance leg or poor mobility of the step leg. Imposing maximal hip flexion of one leg
while maintaining the apparent hip extension of the opposite leg requires the athlete to demonstrate
relative bilateral, asymmetric hip mobility.
When an athlete achieves a score less than III, the limiting factor must be identified. Previous
testing has identified that when an athlete achieves a score of II, minor limitations most often exist
with ankle dorsiflexion and/or hip flexion with the step leg. When an athlete scores I or less, relative
asymmetric hip immobility may exist, secondary to an anterior tilted pelvis and poor trunk stability
Rotary Stability Test [22]
This test is a complex movement requiring proper neuromuscular coordination and energy transfer
from one segment of the body to another through the torso, which is a key requirement for
developing powerful strikes and kicks in Mixed Martial Arts. The rotary stability test assesses multi-
plane trunk stability during a combined upper and lower extremity motion.
The ability to perform the rotary stability test requires asymmetric trunk stability in both sagittal and
transverse planes during asymmetric upper and lower extremity movement. Many of the striking
techniques in mixed martial arts require the trunk stabilizers to transfer force asymmetrically from
the lower extremities to the upper extremities and vice versa. If the trunk does not have adequate
stability during these activities, kinetic energy will be dispersed, leading to poor performance as well
as increased potential for injury.
Poor performance during this test can be attributed simply too poor asymmetric stability of the trunk
stabilizers. When an athlete achieves a score less than III, the limiting factor must be identified
Functional Musculoskeletal MMA Screening Battery
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Grade 1 (Good Performance) Grade 2 (Needs Grade 3 (Poor Performance)

Improvement)
1. Upper torso is parallel with 1. Upper torso is parallel 1. Tibia and upper torso are not
tibia, or toward vertical with tibia, or toward 2. Parallel Femur is not below
2. Femur below horizontal vertical horizontal
3. Knees are aligned over feet 2. Femur below horizontal 3. Knees are not aligned over
Dowel aligned over feet 3. Knees are aligned over feet
feet 4. Lumbar flexion is noted
Dowel aligned
over feet with board
under feet
1. Hips, Knees, Ankles aligned in 1. Alignment is lost 1. Contact made with a hurdle.
the sagittal plane. between ankles, knees, 2. Loss of balance
2. No movement of the spine. and hip. 3. Stick remains parallel
3. Stick remains parallel 2. Movement in the
lumbar spine.
3. Stick is not parallel
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1. Performs one correct unilateral 4. Performs one correct 7. Unable to perform one
extension bilateral extension correct repetition.
2. Keeps spine parallel to 5. Keeps spine parallel to
stick/board stick/board
3. Knee and elbow touch in line 6. Knee and elbow touch
over the board. in line over the board.
Pictures and table adapted from [22]
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New technologies
New technologies are finding their way into a team sport and especially into to team sports training
sessions and many coaches and strength and conditioning practitioners may agree or disagree with
their use. The advantages of using new technologies such as a ballistic measuring device (distance
transducer) during a team sports power training session is that this device allows the S&C to monitor
the athletes in session performance, by accurately recording things like take off velocity (if they are
performing jumping activities) jump height and jump power moreover, this also allows accurate
recordings of workout volume to be recorded. Why is this an advantage? Firstly this data can tell us
immediately if the athlete is not recovered from previous training sessions or games, and at risk of
overtraining, it can also tell us if the athlete is adapting to the training load implied, these advantages
can also imply for all of the new technologies mentioned.
The highest priority for S&C practitioners is to ensure that the athletes in their program are
recovering adequately between games and are not at risk of overtraining (which leads to a decreased
sporting performance) and through the use of new training technologies the strength and conditioning
coach can monitor daily or weekly training responses to determine what adjustments need to be made
to their training program, in the absence of these types of technologies the S&C is left to his intuition
and that of the athlete to determine how they are responding to imposed training loads which are very
subjective and can be influenced by many other external factors that are not as measurable.
For many athletes seeing immediate feedback on their training performance can also serve as a
powerful motivational tool. Athletes by their very nature are competitive and for example having a
ballistic measuring device hooked up to a bar when performing power lifts can make that athlete train
harder when they see their score compared to others in the team, also the coach can help the athlete
understand more about their lifting performance by showing them when they do a good lift the data.
The disadvantage to using this type of training technology is that it can lead to an over-reliance on
the technology for feedback, and whilst some setting up some competitiveness during a training
session may be good too much may distract the athletes from other training objectives, and possibly
lead to injuries if the athletes try too hard to gain higher power output scores when completing
technical lifts like the snatch.
Overall, when used in moderation (not every training session every week), new training technologies
can serve to aid the S&C gain more out of his/her athletes.
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Page 46
MAINTAINING A HEALTHY ATHLETE

Surprisingly, the injury rate in mixed martial arts competitions is similar to other combat sports,
including boxing [23]. In 2001, after initial Mixed martial arts competitions having no rules other than
the last man standing; important rule changes were made to reduce series injury risk. Such as
disqualifying any fighter if they used: head butts, stomp or knee an opponent on the ground, strike at
the throat, spine or back of the head, and fighters must now fight in a weight class with only one fight
per night allowed [29].
The rates of knockouts are lower in Mixed Martial arts competitions than in boxing, which may
suggest that the risk of traumatic brain injuries could be lower to that of other striking
sports/competitions, although reduced; serious brain injury risk is not eliminated. Research [29]
shows that the giving and receiving of high velocity blows, seems to be the best indicator of whether
the sport/competition will have an increased risk of injury, but due to the mixed nature of these
competitions, the wrestling and grappling components reduce the time and ability of fighters to
concentrate on knockout style victories.
The table below shows a summary of the recorded injuries, location, and percentage:
Injury Site Percentage Injury Rate per 100
competitors
Facial Laceration 47.9 13.45
Eye 8.3 2.34
Nose 10.4 2.92
Neck 1 0.29
Jaw 1 0.29
Shoulder 5.2 1.46
Elbow 2.1 0.58
Hand 13.5 3.80
Back 2.1 0.58
Knee 3.1 0.88
Ankle 2 0.58
Foot 1 0.29
Table adapted from [29].
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In summary, it appears the most common injuries that occur in mixed martial arts competition are
facial lacerations (from receiving punches, elbows, knee’s and forearm strikes to the face) followed
by hand injuries, which most likely occur as result of the impact of punching the opponents face and
body.
As facial lacerations from receiving striking blows to face are one of the most common types of
injuries that occur in mixed martial arts competitions, there is not a real injury prevention strategy
that we can use for these types of injuries. But, for the 2nd most common injury (hand injury) we can
ensure our fighter is wearing appropriately weighted gloves, grappling gloves weighing 4-8 ounces
should be used (see picture below) which provides appropriate protection for our athletes hands. Our
fighter must also ensure they wear other appropriate protective equipment such as a mouth guard
which prevents injuries to the jaw and teeth. Further to this, having the fighter take a cerebral MRI
scan before being licence is also an important for preventing serious brain injuries and is warranted.
Grappling Gloves Cerebral MRI Scan mouth guard
Often fights are ended not from a knockout blow, but from a choke or grappling technique applied to
the neck, shoulders, elbows, hips, knees and ankles; therefore another injury prevention strategy
could be to include neck strengthening exercises to avoid whiplash type injuries that may occur from
neck chokes, and general strengthening and flexibility exercises to help the fighter cope with such
extreme forces being placed on their joints.
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Neck Strengthening Exercise and apparatus to strengthen the fighter’s neck and prevent choke
related neck strains.
For the purpose of outlining how I would as a S&C would assist a mixed martial arts fighter return to
competition following an injury. We will use the case of an injured shoulder possibly obtained from
receiving a grappling technique called an “Arm Bar” which targets the shoulder and implies a
dislocating force (anterior dislocation).
Initially, we would make sure the athlete is adhering to their medical and physiotherapists treatments.
Such as stretching (we could assist the athlete do this) avoiding aggravating activities, and in this
case this would be any overhead activities in external rotation, we would assist and supervise the
athlete complete the necessary early stage strengthening exercises, which more than likely would be
performed with a three-band or just body weight, we would also ensure we maintain some level of
fitness using cross training activities that would not involve the injured limb – so in this instance, I
would prescribe stationary bike riding for aerobic conditioning and strength work, we could work on
leg strength exercises that are machine based so as we don’t involve the injured limb, so appropriate
choices would be leg extensions, leg presses, leg curl, calve raises.
Once the athlete has finished the acute phase treatments, and in negotiation with the treating
physiotherapies we could slowly start to progress the early stage rehabilitation strengthening
exercises, so this might mean moving away from there and exercises and progressing to light free
weight exercises like dumbbell external/internal rotations for the rotator cuff, cable rows for the
scapula stabilizers and increasing the range of motion through PNF stretching techniques were
tolerated.
From here it would be our role to progress these exercises again, perhaps at this stage, we could
begin some light overhead presses and have the athlete perform more functional leg strengthening
exercises that involve the upper limb such as squats. We also would allow some sport specific
training to begin at this stage, so for our fighter with this type of injury we allow some light boxing
activities and monitor how well the fighter deals with this, we would also be implanting recovery
techniques post training to enhance recovery between sessions and also to prevent any flair ups, we
might use recovery techniques such as ice baths, to reduce any swelling/inflammation, massage and
any further physiotherapy treatment required.
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Finally, we may need to set a performance test to see if the athlete is ready to make a full return to
competition, and in this situation after a shoulder injury we might have some benchmark tests, such
as achieving 85% or greater of their previous bench press 1RM, perform X amount of push ups,
demonstrate full range of motion, complete 3 x 3 minute rounds of punching on the focus mitts etc.
Page 50
NUTRITION FOR MMA
1. During times of high-intensity training (particularly relevant for MMA fighters as their
competition and training is very high intensity), adequate energy needs to be consumed to
maintain body weight, maximize the training effects, and maintain health. Low-energy
intakes can result in loss of muscle mass, and increased risk of fatigue, injury, and illness.
2. Carbohydrates are important to maintain blood-glucose levels during exercise and to replace
muscle glycogen. (Mixed Martial Arts rely heavily on anaerobic glycolysis reactions to
during competition and training, and this is heavily dependent on muscle glycogen levels)
Recommendations for athletes range from 6 to 10 g/kg body weight per day. The amount
required depends on upon the athlete’s total daily energy expenditure, type of sport
performed, sex of the athlete, and environmental conditions.
3. (Mixed Martial Arts Athletes sit somewhere between a pure endurance athlete and a pure
strength athlete. Therefore we would recommend our athlete use the medium RDI suggested
here) The protein recommendations for endurance athletes are 1.2 to 1.4 g/kg body weight
per day, whereas those for resistance and strength-trained athletes may be as high as 1.6 to
1.7 g/kg body weight per day. These recommended protein intakes can be met through diet
alone, without the use of protein or amino acid supplements, if energy intake is adequate to
maintain body weight.
4. Fat intake should not be restricted, because there is no performance benefit in consuming a
diet with less than 15% of energy from fat, compared with 20% to 25% of energy from fat.
Fat is important in the diets of athletes as it provides energy, fat-soluble vitamins, and
essential fatty acids. Additionally, there is no scientific basis on which to recommend high-fat
diets to athletes.
5. (Weight Categories in MMA competitions could influence a fighters nutrition and energy
intake, and therefore the following recommendations are of relevance) The athletes at
greatest risk of micronutrient deficiencies are those who restrict energy intake or use severe
weight-loss practices, eliminate one or more food groups from their diet, or consume high-
carbohydrate diets with low micronutrient density. Athletes should strive to consume diets
that provide at least the RDAs/DRIs for all micronutrients from food.
Page 51
6. (Fluid loss during mixed martial arts competition can be very significant, and therefore the
following recommendation are most valid for the MMA fighter) The athletes at greatest risk of
micronutrient deficiencies are those who restrict energy intake or use severe weight-loss
practices, eliminate one or more food groups from their diet, or consume high-carbohydrate
diets with low micronutrient density. Athletes should strive to consume diets that provide at
least the RDAs/DRIs for all micronutrients from food. Dehydration decreases exercise
performance; thus, adequate fluid before, during, and after exercise is necessary for health
and optimal performance. Athletes should drink enough fluid to balance their fluid losses.
Two hours before exercise 400 to 600 mL (14 to 22 oz.) of fluid should be consumed, and
during exercise 150 to 350 mL (6 to 12 oz.) of fluid should be consumed every 15 to 20 min
depending on tolerance. After exercise, the athlete should drink adequate fluids to replace
sweat losses during exercise. The athlete needs to drink at least 450 to 675 mL (16 to 24 oz.)
of fluid for every pound (0.5 kg) of body weight lost during exercise.
7. (Ensuring the Mixed Martial Arts Competitor is well hydrated and nutritionally prepared
prior to training and competitions is essential and this makes this recommendation extremely
important as it could make the difference between premature fatigue and hence defeat).
Before exercise, a meal or snack should provide sufficient fluid to maintain hydration, be
relatively low in fat and fibre to facilitate gastric emptying and minimize gastrointestinal
distress, be relatively high in carbohydrate to maximize maintenance of blood glucose, be
moderate in protein, and be composed of foods familiar and well tolerated by the athlete.
8. (Muscle Glycogen is heavily taxed in both MMA training and competitions, and its
replacement is paramount for optimizing recovery and performance, this recommendation is,
therefore, most valid) After exercise, the dietary goal is to provide adequate energy and
carbohydrates to replace muscle glycogen and to ensure rapid recovery. If an athlete is
glycogen-depleted after exercise, a carbohydrate intake of 1.5 g/kg body weight during the
first 30 min and again every two h for 4 to 6 h will be adequate to replace glycogen stores.
Protein consumed after exercise will provide amino acids for the building and repair of
muscle tissue. Therefore, athletes should consume a mixed meal providing carbohydrates,
protein, and fat soon after a strenuous competition or training session.
Page 52
9. (Good nutrition through the consumption of whole foods is an important message to promote
amongst MMA fighters) In general, no vitamin and mineral supplements should be required if
an athlete is consuming adequate energy from a variety of foods to maintain body weight.
Supplementation recommendations unrelated to exercise—such as folic acid in women of
childbearing potential—should be followed. If an athlete is dieting, eliminating foods or food
groups, is sick or recovering from injury, or has a specific micronutrient deficiency, a
multivitamin/mineral supplement may be appropriate. No single nutrient supplements should
be used without a specific medical or nutritional reason (e.g., iron supplements to reverse iron
deficiency anemia).
10. (MMA athletes conduct a lot of strength training and also may need to attempt to gain or lose
weight to make their fighting weight category. Therefore the promotion of careful selection
and education of the use of any ergogenic aid must be made) Athletes should be counselled
regarding the use of ergogenic aids, which should be used with caution and only after careful
evaluation of the product for safety, efficacy, potency, and legality.
Page 53
Nutrient Intake Table and Food Reference
Nutrient intake reference for vitamins and minerals.

NUTRIENT EAR RDI UL Food Item
Vitamin C 30mg 45mg 1000mg 100grams raw oranges contains 52mg
Vit C
Vitamin B12 2.0ug/day 2.4ug/day There are 100grams of lean beef contains 3ug of
insufficient b12
data to allow
setting of a
UL.
Sodium ADI = 460-920mg/day 2,300mg/day 1 tea spoon of vegemite contains
216mg of sodium
Iron Male 6mg/day 8mg/day 45mg/day 1 cup of muesli contains 5mg of Iron
Iron Female 8mg/day 18mg/day 45mg/day 100 grams of beef contains 2.5-4mg
of Iron
Calcium 840mg/day 1000mg/day 2,500mg/day 1 cup skim of milk contains 306mg of
calcium
Fibre Male ADI = 30mg/day There is no Six tablespoons of “All-Bran Cereal”
UL set for contains ten mg of dietary fiber
dietary fiber.
Fibre Female ADI = 25mg/day There is no 200 grams of baked beans contains
UL set for 7.4mgs of dietary fiber
dietary fiber.
Potassium Male ADI = 3,800 mg/day No ULs One medium banana will provide
Potassium Female ADI = 2,800 mg/day have been 485mg of potassium
set for
potassium
from dietary
sources.
Zinc Male 12 mg/day 14 mg/day 40 mg/day 100grams of beef will provide 10mg
Zinc Female 6.5 mg/day 8 mg/day 40 mg/day of zinc.
Page 54
Magnesium Male 350 420 mg/day 350 mg/day 100 grams of brazil nuts will provide
mg/day 376mg of magnesium
Magnesium Female 265 320 mg/day 350 mg/day
mg/day
Vitamin E-Male ADI = 10 mg/day 300mg/day 100 grams of almonds will provide
26mg of Vitamin E
Vitamin E Female ADI = 7 mg/day 300mg/day
Recommended amount of Fruit and Vegetable Intake
Fruit and vegetable recommended a daily intake

Recommended Serving per day. Grams
Male & 5 Servings of vegetables/legumes per day.
Females
aged 19- One serving =
50 years ½ cup of green leafy vegetables, 1 serve of vegetables = 100
1 cup of salad, grams
½ cup of beans 1 serve of beans = 226grams
One medium potato or ½ sweet potato 1 medium potato = 453 grams
½ sweet potato = 225 grams
Two servings of Fruit per day.
One serving =
Two pieces of smaller fruit (apricots, plums, kiwi fruit)
One medium piece of fruit (apple, banana) 1 medium apple = 100 grams
1 cup of canned fruit 1 apricot = 35 grams
Dried apricots – 4 pieces
Page 55
Appropriate amounts of protein per kilogram of body weight for strength training athletes
trying to gain muscle mass
Recent evidence cited in the journal of international sports nutrition [25] indicates that actual
requirements are higher than those of more sedentary individuals, although this is not widely
recognized. It has been suggesting by both peer reviewed and non-peer reviewed evidence that high
protein/amino acid diets can enhance the development of muscle mass and strength when combined
with heavy resistance exercise training [25].
Novices may have higher needs than experienced strength athletes, and substantial individual
variability exists. Perhaps the most important single factor determining absolute protein/amino acid
need is the adequacy of energy intake. Present data indicate that strength athletes should consume
approximately 12-15% of their daily total energy intake as protein, or about 1.5-2.0 g protein/kg.d-1
(approximately 188-250% of the U.S. recommended dietary allowance) [25].
Although routinely consumed by many strength athletes, higher protein intakes have not been shown to
be consistently effective and may even be associated with some health risks. According to the Australian
Institute of Sports website article written by Dr. Louise Bourke,
(http://www.ausport.gov.au/ais/nutrition/factsheets/basics/protein_-_how_much) the long-term health
effects of Protein intakes above 2.0grams per kilogram of body weight are not known, but what is known
is that high protein intakes can increase the amount of calcium excreted in the urine; this may cause
problems with athletes at risk of weakened bones - for example, female athletes with low energy intakes
who are not menstruating.
Page 56
Calculation of Energy Expenditure?
Energy Expenditure of 1,000 Kcal for various activities

No. Activity Minutes required burning 1,000
Calories (4184 km)
1 Brisk walking at .8kph (3.8mets) 152 minutes (2 hours & 30 minutes)
2 Boxing punching a bag (6 mets) 100 minutes ((1 hour & 40 minutes)
3 Vigorous weight training (6 meters) 100 minutes (1 hour & 40 minutes)
4 Vigorous rowing @ 150 watts (8.5 mets) 67 minutes (1hour & 7 minutes)
5 Intense Freestyle swimming (11 meters) 52 minutes
6 Vigorous cycling at 25 km/hr (10 mets) 57 minutes
7 Singles competitive tennis ( 8 mets) 70 Minutes ( 1 hour & 10 minutes)
8 Competitive basketball game ( 8 mets) 70 Minutes ( 1 hour & 10 minutes)
9 Running at 12 km/hr (12.5 mets) 46 Minutes
10 Competitive soccer ( 10 meters) 57 minutes
Calculation of Energy Intake from food?
Table 10.6 1,000 Kcal of Food Equivalents

No. 1000Kcal of Food Equivalent
1 2.4 Litres of Coke = 1,000 Kcal
2 4 mars bars= 1,000 Kcal
3 4.5 Krispy Kreme Glazed Donuts = 1,000 Kcal
4 2.2 servings of large sized McDonalds French fries = 1,000 Kc
5 172 grams of raw cashew nuts = 1,000 Kcal
6 7 ½ KFC chicken wings = 1,000 Kcal
7 2.05 Big Mac Burgers = 1,000 Kcal
8 1.2 packets of potato chips = 1,000 Kcal
9 2.8 Liters of Full Strength Beer (5%)
10 1.345 Liters of Table wine (10%)
Page 57
Minimum Body Fat level
According to the ACSM Position Stand [24] “The estimated minimal level of body fat compatible with
health is 5% for males and 12% for females”.
Dietary Comparison
Analysing Bill Smith’s current diet reveals the following:
I. Recommendations for total energy intake[24] for strength and power athletes range from 44-50
Kcal/kg which means Bill Smith should be consuming (44x80kg) 3,520Kcal per day. This
means we have to increase his calorie intake by 1,800Kcal per day.
[24]
II. Carbohydrate for Strength and high-intensity athletes is recommended at 6-10 grams per kilo
of body weight, as Bill Smith weighs 80 kilos and if we set his carbohydrate intake at 7 grams
(lower end) this should equal 560 grams of carbohydrate per day. Currently, Bill Smith is
consuming 231 grams of carbohydrate per day and needs to increase his carbohydrate intake by
329 grams of carbohydrate per day.
III. Protein intake is recommended for an athlete like Bill Smith to be 1.6-1.7grams/kg of body
weight. If we set Bill Smith’s protein intake for 1.6xbodyweight, this means he should be
consuming 128 grams of protein per day. Currently, Bill Smith is consuming 107 grams per day
and needs to increase his protein intake by 21 grams per day.
IV. Fat intake is at the recommended level [24] 20-25% of total calories (see Table 10.9a).
Energy Calories
per
Macro-Nutrient gram Percentage
Protein 4 429.2 25.20%
Carbohydrate 4 925.2 54.32%
Fat 9 362.7 21.30%
TOTAL 1,703
Page 58
DIETARY COMPARISONS – MMA Fighter “Bill Smith.”

NUTRIENT RDI CURRENT INTAKE RECOMMENDATIONS
Calcium 1000mg/day 1,422mg Bill Smith is currently consuming
adequate levels of calcium, no
changes necessary.
Potassium Male ADI = 3,500mg Bill Smith needs to increase his
3,800 potassium intake by 300mg per day.
mg/day
Sodium 2,300mg 1,522mg Extra sodium is not warranted, no
changes necessary.
Iron 8mg/day 18mg Bill Smith is currently consuming
adequate levels of Iron, no changes
necessary
Vitamin B12 2ug 5.39ug No changes necessary, currently
consuming adequate levels of b12.
Fibre Male 30mg/day 20 grams Bill Smith needs to increase his fibre
intake by 10 grams per day.
Vitamin E Male 10mg/day 6.6mg Bill Smith needs to increase his

Vitamin E intake by 3.4 mg per day.
Vitamin C 30- 232mg No changes necessary, currently
40mg/day consuming adequate levels of Vitamin
C
Page 59
REFERENCE LIST
1. Balyi. I. Long-Term Athlete Development: Trainability in Childhood and Adolescence.

Windows of Opportunity, Optimal Trainability. Scottish Strength and Conditioning Seminar.
Largs. May 2003.
2. Day M.L., M.R. McGugian, G. Brice, C. Foster. Monitoring Exercise Intensity During
Resistance Training using the Session RPE Scale. . Journal of Strength and Conditioning
Research. 2004. 18(2): 353-358.
3. Egan A.D, J.B Winchester, C. Foster, M.R. McGuigan. Using Session RPE to Monitor
Different methods of Resistance Exercise. Journal of Sports Science and Medicine. 2006.
5: 289-295.
4. McGuigan M.R., A.D. Egan, C. Foster. Salivary Cortisol Responses and Perceived Exertion
during high intensity and low-intensity bouts of resistance exercise. Journal of Sports
Science and Medicine. 2003. 3: 8-15.
5. Sweet T.W., C. Foster, M.R. McGuigan, G. Brice. Quantification of Resistance Training

Using the Session Rating of Perceived Exertion Method. Journal of Strength and
Conditioning Research. 2004. 18(4): 796-802.
6. Piggott B, The relationship between training load and incidence of injury and illness over a
pre-season at an Australian Football League Club. Masters Thesis; Edith Cowan University.
2008.
7. ASCA Level 2 resource Notes. 2012.
Page 60
8. Foster, C. Monitoring training in athletes concerning overtraining syndrome. Medicine and

Science in Sports and Exercise. 2002. 30(7), 1164-1168.
9. Waliko, T.J, Viano, D.C. Biomechanics of the head for Olympic Boxer punches to the face.
Br J Sports Med. 2005. Vol 39. pgs; 710–719.
10. Turner, A. Increasing the impact force of the rear hand punch. Journal of Strength &
Conditioning (NSCA). 2011. Vol: 33(6).
11. Warpeah, C.H. Principals of Speed Training. NSCA Performance Journal. 2007. Vol 6(3),
pgs 6-8.
12. Schick,M.G. Strength training considerations for female mixed martial arts. Journal of
Strength and Conditioning (NSCA). 2011. VOL: 3(1)
13. Lenetsky, K. Harris, N. The mixed martial artists: A physiological profile. 2012. Journal of
Strength and Conditioning (NSCA)
14. Henry, T. Resistance Training for Judo: Functional strength training concepts and principals.
2011. Volume: 33(6).
15. Bounty, L,B. Campbell, B. Strength and Conditioning consideration for mixed martial arts.
Journal of Strength and Conditioning (NSCA). 2011. Volume: 33(1).
16. Ratamess, N.A. Strength and Conditioning considerations for grappling sports. Journal of
Strength and Conditioning (NSCA). 2011. Volume: 33(6).
17. Linossier, M.T, et al. Ergometric and metabolic adaptation to a 5-second sprint training
program. European Journal of Applied Physiology and Occupational Therapy. 1993.
Volume: 67(5).
Page 61
18. Batman, P. Clinical Exercise Prescription. Fitness Institute Australia (diploma of fitness
textbook). 2006.
19. Gambett, T.J. Skill-Based Conditioning Games as an Alternative to Traditional Conditioning

for Rugby League Players. Journal of Strength and Conditioning Research. 2006. Volume:
20(3).
20. Stone et al. Aerobic Conditioning for Team Sports Athletes. Sports Medicine. 2009. Volume
39 (8).
21. Pablo B et al. Warm-up, stretching, and cool-down strategies for Combat Sports. Journal of
Strength and Conditioning (NSCA). 2010. Volume: 40(6).
22. Cook G. The Functional Movement Screen and Exercise Progression Manual.
23. Bledsoe et al. Incidence of injury in professional mixed martial arts competition. Journal of
Sports Science and medicine. 2006. Volume 10 (3)...
24. ASCM Position Statement. Nutrition and Athletic Performance. 2009.
25. Lemon, P.W. Protein and Amino Acids needs of the strength athlete. International Journal of
Sports Nutrition. 2004. Volume 1 (2).
26. Krieger, R.B. Creatine the next Ergogenic supplement? www.sportsscience.org. 1998.
27. Urhausen et al. Blood Hormones as markers of training stress and overtraining. Sports
Medicine. 1995. Volume 24(5).
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28. Hakkinen et al. Relationships between training volume, physical performance capacity, and
serum hormone concentrations during prolonged training in elite weight lifters. International
Journal of Sports Medicine. 1987. Volume 8.
29. Wilson, J. A Practical Approach to the Taper. Journal of Strength and Conditioning
(NSCA). 2008. Volume: 30(2).
Page 63
APPENDIX 1: 12-MONTH PERIODIZATION PLAN
ATHLETE: Objectives: Fights: Other Goals:
Bill Smith  Improve Striking Strength/Power  April 14th  Remain Injury Free
 Improve Striking Speed/reaction time  July 30th  Improve striking/grappling mobility/flexibility
Amateur Mixed  Improve metabolic & fight conditioning  October 29th
Martials Competitor
Months Dec Jan Feb March April May June July Aug Sept Oct Nov
0 1 2 4 5 6 7 8 9 10 11 12 13 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49
Weeks
Fights Transition/Off Season
Mesocycles 1 2 3 4 5 6 7 8 R1 9 10 11 12 13
Competitive
General Prep 1 Competitive 1 General Prep.2 R1 Gen.Prep3 Comp 3
“Training Phases”
R1 Gen.Prep Pre-Comp c R1 General Prep Specific Pre-comp c Transition/Off Season

Sub Phases Gen.Prep Specific.Prep Pre-Comp C Spec.Prep
General Strength Max Strength Peak Strength taper c R1 General Strength Max Strength Peak Strength c R1 General Strength Max Strength Peak Strength c Transition/Off Season
Strength
Basic power ballistic power Maximal power taper c R1 Basic power ballistic power Maximal power c R1 Basic power ballistic power Maximal power c Transition/Off Season
Power
Reaction time work Acceleration work Max speed work taper c R1 Reaction time work Acceleration work Max speed work c R1 Reaction time workAcceleration work Max speed work c Transition/Off Season
Speed /Reaction time
Nonspecific circuits Specific fight taper c R1 Nonspecific circuits Fight specific circuits c R1 Nonspecific circuits c Transition/Off Season
Fight specific circu
Metabolic conditioning
Energy system & interval traiing & interval traiing
Base Aerobic work MAS Interval Conditioning Training & circuits taper c R1 Base aerobic work MAS Interval Conditioning C R1 Base aerobic work MAS c Transition/Off Season
Fight specific circu
Energy System training
Interval Conditioning
& interval traiing
Static Stretching Dynamic Stretching Ballistic Stretching taper c R1 Static Stretching Dynamic Stretching Ballistic Stretching c R1 Static Stretching Dynamic StretchinBallistic Stretchic Transition/Off Season
Flexibility/Prehab
General Skills Specific fight Skills taper c R1 General Skills Specific fight Skills c R1 General Skills Specific fight Skills c Transition/Off Season
Skill/tactical training
Fitness Tests
Medicals
Page 64
Training Plan Rationale: Above outlines the 2012 yearly training for our amateur mixed martial arts competitor; “Bill Smith” who is scheduled for three amateur fights in April, July and then November. Prior to &
immediately after each fight Bill is scheduled to have a basic medical assessment as per the mixed martial arts associations guidelines. Fitness testing will take place at the beginning of each
mesoycyle as a tool to monitor the athlete’s responses to current training loads, and to determine appropriate training loads for next phase of training. Fitness testing will include an assessment
of cardiovascular capacity, lactate response to a specific pad punching and kicking drill for metabolic conditioning purposes, a striking speed test and punching power test (conducted on our
strike mate force gauge – see www.auscombatex.com for more details) 1RM testing for strength, and functional mobility, core endurance and standard range of motion assessments flexibility
and rehabilitation components.
This yearly plan is divided up into thirteen mesoycles of varying duration, the general preparation phases aim to be around six weeks long to allow for a longer build up of the base fitness
components, except where there is shorter turn around between fights, such as between the late July October fight schedule. Each mesocyle is then sub-divided into the general preparation
phase, specific training phase and finally pre-competitive training stage, the basic theory behind this is to allow for more general training to progressively become more specific both
biomechanically and physiologically to fighting conditions and all training modalities will follow this progression. After each fight there is a one-week active recovery cycle to allow for any
injuries to be medically treated.
Early (pre-training program design) testing revealed our athlete “Bill Smith” was lacking striking power, speed and reaction time (as a result of our strike testing) and also Bill Smith had lost his
last fight due to excessive fatigue which made him vulnerable to his opponents grappling submission techniques, we identified that Bill Smith was fatiguing under relatively low metabolic
conditions (less than 10Mmol.L of lactic acid) and this was also a major focus for our yearly training plan.
Page 65
APPENDIX 2: MONTHLY TRAINING PLAN EXAMPLE
MONTHLY TRAINING PLAN
MESOCYCLE NUMBER: 2
TRAINING PHASE: Specific Preparation
Month: January 2012
Week 1 Week 2 Week 3 Week 4
Maximum Strength Training
Load 80% 1RM 85% 88% 85%
Reps 6 6 5 6
Sets 3 3 3 3
Ballistic Power Training
Load 40% 1RM 50% 1RM 60% 1RM 50% 1RM
Reps 7 5 3 7
Sets 3 3 3 3
Speed /Reaction time
Drills/Activity Maximal effort Speed Punches Maximal effort Speed Punches Maximal effort Speed Punches Maximal effort Speed Punches
Light Strength Bands Medium Strength Bands Heavy Strength Bands Medium Strength Bands
Metabolic conditioning
Circuit Interval work:rest ratio 30 Seconds On : 30 Off 45 Seconds on: 30 Off 60 Seconds on : 30 Off 45 Seconds on : 30 off
Total Rounds Completed 3 rounds 4 rounds 5 rounds 4 rounds
Energy System training
Maximal Aerobic Speed Intervals 6 8 10 8
% of MAS 100% 110% 120% 110%
Page 66
Flexibility/Prehab
Stretching 2 x 10 reps dynamic stretches 3 x 10 reps dynamic stretches 4 x 10 dynamic stretches 3 x 10 dynamic stretches
Core Endurance 30 second static holds 45 second static holds 60 second static holds 45 second static holds
Prehab Rotator cuff/neck extensions 2 x 10 Rotator cuff/neck extensions 2 x 12 Rotator cuff/neck extensions 3 x 10 Rotator cuff/neck extensions 2 x 12
Training Plan Rationale: The table above shows the training plan for January, which is part of mesocyce 2 (the specific preparation) training phase. The aim of this training phase is to maximize strength gains (by utilizing
basic compound exercises such as squat and deadlift), develop ballistic power output (through exercises such barbell jump squats and bench throws), speed and reaction time drills will be
maximized by utilizing ballistic punching exercise that use the strength bands, the metabolic conditioning circuits will be conducted with non-specific movements/exercises (such as basic barbell
presses, squats, ect) whilst our energy system training plan will be to incorporate maximal aerobic speed intervals on the rower or arm crank.
Our progressive overload strategy sees us incorporate a 3:1 build-up of microcycles (3 weeks of incremental loading) followed by a 1 week unloading cycle. Each particular training component (
strength, power, speed, metabolic conditioning, energy system training and flexibility/prehab) has been given its own progressions, for example with our maximal strength, we use a subtle linear
progression of load and like wise we use a similar methodology for the ballistic power training program (increase the % of 1RM load for each ballistic power exercise) and our speed training
program will use progressively heavier resistance bands during the speed punching activities. The metabolic conditioning circuits will be progressed by increasing the interval station time from
30 seconds per station up to 1 minute, whilst the energy system training will use a progressively higher percentage of the maximal aerobic speed on either the rower or arm crank or
progressively more intervals. Finally we will progress the total dynamic stretching exercise volume up over the cycle (dynamic stretching can be used interchangeably with mobility exercises).
Page 67

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What are the main components of a speed and quickness training program for MMA?

What are the main components of a speed and quickness training program for MMA?

How does the document describe increasing punching velocity?

How does the document describe increasing punching velocity?

Strength and Conditioning for

Mixed Martial Arts: An evidence

Luke Del Vecchio - PhD

SPEED & QUICKNESS ...................................................................................................................................... 2

POWER AND STRENGTH ................................................................................................................................ 9

ENERGY SYSTEM CONDITIONING ............................................................................................................ 23

FLEXIBILITY, MOBILITY, WARM UPS AND COOL DOWNS ................................................................. 35

MOVEMENT SCREENING ............................................................................................................................. 41

MAINTAINING A HEALTHY ATHLETE...................................................................................................... 47

NUTRITION FOR MMA .................................................................................................................................. 51

REFERENCE LIST ........................................................................................................................................... 60

APPENDIX 1: 12-MONTH PERIODIZATION PLAN ................................................................................................ 64

APPENDIX 2: MONTHLY TRAINING PLAN EXAMPLE........................................................................................... 66

SPEED & QUICKNESS

Variable Training Strategy

Monthly Training Plan for Speed Development of an MMA Fighter.

Training Phase General Preparation Period

Weekly Training Plan for an MMA fighters Speed Development

Time Mon Tues Wed Thurs Fri Sat Sun

Speed Development workout for a Mixed Martial Arts Fighter

SPEED DEVELOPMENT WORKOUT – WEEK 2

Reaction time/speed drills Reaction time drills Reaction time drills

Three sets x 10 reps *Repeat Monday’s Workout

3-minute recovery – dynamic stretching 3-minute recovery – dynamic

active recovery 2 minutes dynamic Active recovery 2 minutes dynamic

Split Jerk Power Split Snatches

3 Minute Rest Interval 3 Minute Rest Interval

POWER AND STRENGTH

Step Wise Linear Periodization Strength Program

Load 60% 65% 68% 78% 83% 87% 95% 97%

Table adapted from [7].

Whole Body Strength Session – Monday Am (WORKOUT A Vertical Push/Pull)

Back Squat 5 4 80% 1RM Controlled 2 minutes

Cool Down – Static Stretching/Foam Roller

Whole Body Strength Session – Wednesday Am (WORKOUT B Horizontal Push/Pull)

Front Squat 5 4 81% 1RM Controlled 2 minutes

Cool Down – Static Stretching/Foam Roller

Time Mon Tues Wed Thurs Fri Sat Sun

AM Power off Light Energy System Power Strength

Power Training Session Monday Am

Exercise Reps Sets Load Tempo Rest Period

Hang Clean 3 4 92% Lift as 3 Minutes

Strength Training Session Saturday Am

Squat 3 4 92% Controlled 3 Minutes

ENERGY SYSTEM CONDITIONING

Energy system endurance requirements

3 x Normal hard Weeks 1 x Light Week

1 very hard week 2 x hard weeks 1 unload week

Weekly ESE Aerobic Training Schedule (Preparation Phase)

ESE Weekly Anaerobic Training Schedule (Preparation Phase)

AM Lactic off Metabolic off Metabolic Strength

M.A.S Aerobic Power Workout (Monday)

 Leg Swings; forwards, backward, sideways x 10 each

Mode Arm Crank or Rower

Energy System Training during Competition or In-Season