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| Conditioning programs for MMA |
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It is a fact that MMA is one of the most grueling sports. It requires to develop many athletic qualities such as Strength, explosiveness, muscular and cardio endurance etc. Until recently the main method that was followed for developing energy systems anaerobic and aerobic endurance in most combat sports, was running. Running and most particularly sprinting is an excellent method of developing your energy systems and your leg explosiveness, but it is not the only one. The combination of striking and grappling in MMA poses special demands on the athletes conditioning. Let's not forget that grappling is essentially live weight training one on one with varied load and intensity, simultaneously, the athlete must have the ability to endure fatigue and excessive lactic acid built up and remain loose for the striking game. An alternative way to look at the MMA athletes conditioning protocols is to manipulate loading parameters and train with resistance exercises that will cover the full body. Let's check the following methods: Timed Rounds Peak a moderate weight and perform as many reps (in good form) as possible in 1 min time frame. Rest for 15 to 30 secs and go to the second exercise doing another 1 min round. Repeat until all you complete all exercises. Run the circuit 3 times. Example 1 1 arm Kettlebell snatch (30 secs left, 30 secs right)
15 to 30 secs rest Explosive bodyweight lunges 15 to 30 secs rest Explosive push ups 15 to 30 secs rest V-ups Example 2 Barbell clean and press
Do as many reps as possible in the 1 min rounds, you may leave the bar down and rest when you feel necessary.15-30 secs brakes Barbell rows 15-30 secs brakes Barbell Front squat 15-30 secs brakes Hanging leg raises The timed rounds protocols are really tough and will develop both muscular and anaerobic endurance. As you progress, you may increase the time frame of the round to 3 minutes or even 5 minutes. In general, rest half the amount of time of the round. So if the round is 3 minutes long rest intervals should be 1 or 1.5 minutes long. If you choose the 3 minutes or the 5 minutes rounds then run the circuit 1 time. Believe me it is more than enough. In future articles we will see more conditioning and edurance methods for MMA and combat athletes. |
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