periodization for mixed martial arts (2013)

Periodization for MixedMartial ArtsLachlan P. James, MExercSc, MSportCoach,1,2 Vincent G. Kelly, BSc (Hons),1,3 and Emma M. Beckman, PhD1

1School of Human Movement Studies, University of Queensland, Brisbane, St. Lucia, Queensland, Australia; 2Schoolof Exercise and Biomedical Sciences, Edith Cowan University, Joondalup, Western Australia, Australia; and 3UQ SportAcademy, University of Queensland, Brisbane, St. Lucia, Queensland, Australia

A B S T R A C T

THE MIXED MARTIAL ARTIST RE-

QUIRES THE DEVELOPMENT OF A

BROAD SCOPE OF DIVERGENT

PHYSIOLOGICAL ABILITIES TO

COMPETE SUCCESSFULLY. TO

MINIMIZE ANY POTENTIAL INTER-

FERENCE EFFECTS AND OPTIMIZE

TRAINING ADAPTATIONS, A

PERIODIZED TRAINING PLAN IS

NEEDED TO MANAGE THE INTE-

GRATION OF THIS SPORT’S MANY

TRAINING STRESSORS. THIS ARTI-

CLE PROVIDES GUIDELINES AND

PRACTICAL EXAMPLES FOR THE

STRENGTH AND CONDITIONING

COACH.

Mixed martial arts (MMA) isa unique and complex com-bat sport which uses a wide

range of kicking, punching, and grap-pling techniques found in more tradi-tional martial arts such as kickboxing,wrestling, Brazilian jiu-jitsu and karate.Because of the diversity in theseattacking methods, a highly developedbroad scope of physical abilities isneeded to successfully compete. Awell-prepared mixed martial artist willneed to possess high levels of maximalstrength and strength endurance inaddition to the ability to express powerrepeatedly under loaded and unloadedconditions. Furthermore, the MMA ath-lete must have the physical resilience toabsorb frequent high-intensity collisions.Finally, the sport has high-intensity in-termittent endurance characteristics,thus it necessitates well-developed aer-obic and anaerobic capacities (36,60).

This combination of qualities makesMMA unique from many other sports.

An effective training plan should aimto develop optimally all these physicalproperties to ensure optimal prepara-tion for competition. However, distinctmechanisms underpin adaptations tothe varied training stimuli used todevelop these abilities (38,46,61,68,88).

Specifically, the divergent adaptationsstemming from endurance and resis-tance training have been reported tocause conflict with strength and powerdevelopment, limiting the extent ofadaptation (39,56), in addition toincreasing the risk of overtraining(20,31). This makes the developmentof an effective training plan for MMAa complex undertaking. To address this,a periodization framework is needed tomanage these training stressors in a waythat facilitates the effective developmentof each characteristic, manages thefatigue generated from the trainingstress, and allows the fighter to peakat predetermined points throughoutthe training plan.

Despite an increasing number of inves-tigations into strength and condition-ing methods for MMA, none havepresented a detailed periodizationframework which addresses the criticalissue of interference effects from con-current endurance and resistance train-ing (5,6,17,55,78). The purpose of thisarticle is to provide the strength andconditioning coach with a frameworkby which the major training tasks canbe integrated. A detailed periodizedtraining plan for MMAwill be providedas a practical example to guide both the

strength and conditioning practitionerand sports-specific coach.

MIXED MARTIAL ARTS

MMA is a combat sport incorporatinga variety of striking and grappling tech-niques. Fights are won by knockout,submission, referee intervention, ora judges’ decision at the end of the reg-ulation time. Typical amateur bouts arescheduled for three 3-minute rounds,whereas professional and higher-levelamateur bouts are often three 5-minuterounds. The highest level of competi-tion, professional main event fightscomprise five 5-minute rounds. Allrounds at each level of competitionare separated by 1 minute of rest.

AEROBIC AND ANAEROBICCAPACITY

The predominant contributor to energysupply after 3 minutes of activity is theaerobic system. Thus, the length of anMMA round and minimal recoverybetween rounds necessitates the athleteto draw heavily on aerobic metabolism(36). However, each round consists ofintermittent activity expressed as a highintensity to lower intensity (Hi:Lo) ratioof 1:2 to 1:4 (28) (Figure 1). Sucha work-to-recovery interval necessitatesengagements from both fast and slowglycolysis in addition to oxidativemetabolism (15). Therefore, physiolog-ically, MMA is intermittent in naturerequiring multiple high-intensity efforts,which underpin its high-intensity

KEY WORDS :

mixed martial arts; combat sport;periodization; concurrent training

VOLUME 35 | NUMBER 6 | DECEMBER 2013 Copyright � National Strength and Conditioning Association34

http://www.nsca.com/Certification/Continuing-Education/Quizzes-and-Assessments/CEU-Quizzes/Journals/Periodization-for-Mixed-Martial-Arts/

intermittent endurance foundation (84).Amtmann et al. (7) measured postboutlactate levels reaching 18.7 and 20.7mmol/L for bouts lasting regulationtime. These levels are similar to thosefound in the grappling sports of wres-tling (70) and judo (27). Because the endproduct of the fast glycolytic pathway islactate, it can be concluded that mixedmartial artists rely heavily on this sys-tem over the duration of a bout, partic-ularly during brief grappling battleslasting approximately 30–90 seconds(15).

An investigation of the work-to-restratio of the component sports ofMMA suggests that grappling artshave higher work-to-rest ratios thanstriking sports. A ratio of 3:1 has beendetermined for both judo (64) andwrestling (70), whereas striking artssuch as muay Thai and taekwondoexperience work-to-rest ratios of 2:3(79) and 1:6 (59), respectively. Thus,it seems as though MMA possessesan intensity that falls between grap-pling and striking sports. However,the decisive nature of MMA grapplingencounters (28) and the high bloodlactate levels suggest that grappling,rather than striking, represents thegreater proportion of engagements inMMA. In addition to these findings, ithas been reported that approximately77% of fights were decided duringhigh-intensity striking or grappling se-quences either standing or on theground, lasting 8–14 seconds (28).Because the ATP-PC and fast glycolysisare the primary systems used for high-intensity expressions lasting 6 to 30

seconds (15), it can be concluded thatthe repeated engagement of these sys-tems fuel decisive encounters in MMA.

STRENGTH

The grappling battles experienced byMMA athletes resemble that of wres-tling and thus require expressions ofboth dynamic and isometric strength(53). Del Vecchio et al. (28) determinedthat approximately 50% of fights endedduring ground fighting action. Thus, thedevelopment of this characteristic cancontribute to the performance enhance-ment of a decisive MMA skill. More-over, strength forms the foundationfor the development of power (23,24),and significant improvements in athleticperformance have been well docu-mented as a result of training inducedincreases in strength (22,50,85,90,91).

POWER

The delivery of strikes includingpunches and kicks require rapid applica-tion of force under unloaded conditions.Aagaard et al. (3) noted that a punch isdelivered in 50–250 milliseconds, thus,exceptional rate of force development(RFD) capabilities are required. In theonly investigation using elite MMA ath-letes, McGill et al. (62) determined thata rapid contraction-relaxation strategy oftrunk musculature is used when per-forming powerful punching and kickingactions. Additionally, when executingtakedowns, forces applied at high ratesagainst the mass of an opponent arerequired. Thus, the expression of powerunder loaded conditions is also a keyelement of MMA. In the sport of rugby

league that has physiological character-istics similar toMMA including frequenttackling collisions with high-intensityintermittent endurance demands, itwas determined that the ability toexpress power under loaded conditionsdifferentiated elite from subelite players(8,10,12). It is possible, then, that powermay also be the defining physiologicalability of high-level MMA athletes.However, further investigations areneeded to determine the characteristicsof elite mixed martial artists.

PHYSIOLOGICAL ADAPTATIONSTO CONCURRENT TRAINING

A successful MMA athlete will need toemploy a number of training tasks overthe course of a training plan to developthese capacities. Energy system condi-tioning and resistance training in addi-tion to technical and tactical sessionsof varying intensities will be the keyfactors manipulated to achieve perfor-mance gains. Underlying the effectiveintegration of these tasks are theirchronic and acute physiological re-sponses. Because endurance-trainingstimuli can illicit differing and conflict-ing adaptations to resistance trainingtasks, close attention must be paid tothe management of these distinctmodalities to minimize interferenceeffects. Although there have been noinvestigations into the periodizationof an MMA training plan, there isa depth of research that has examinedthe effects of concurrent enduranceand resistance training programs.Understanding this research will assistin the design of an effective periodized

Figure 1. Time-motion breakdown from a collection of regional level MMA bouts (28).

Strength and Conditioning Journal | www.nsca-scj.com 35

training plan to manage the trainingstressors of MMA.

Reports of interference effects stemmingfrom the concurrent training of aerobicand resistance training modalities arewell documented in the scientific litera-ture (25,30,39,41,45,48,52,56). A seminalstudy by Hickson (45) investigated theeffects of concurrent strength and endur-ance training in untrained individuals. Bythe end of the 10-week training program,strength levels were significantly lower inthe combined strength and endurancegroup compared with the strength onlygroup. Consistent with these findings,Rønnestad et al. (76) found significantlygreater increases in strength, thigh cross-sectional area, jump squat performance,and RFD in subjects performing strengthtraining only when compared with eliteendurance athletes performing concur-rent strength and endurance-training.For the MMA athlete, this suggests thathigh volumes of low-intensity aerobic-based trainingwill certainly limit the abil-ity to enhance strength and power levels.This effect would be particularly appar-ent if the MMA athlete was undertakinga large workload of physiologically non-specific continuous conditioning at a lowintensity for an extended duration, other-wise known as long slow distance (LSD)(15) in conjunction with strength-powertraining. However, because aerobic andanaerobic capacity are important quali-ties for the mixed martial artist, alternatetraining methods should be applied thatpromote these adaptations while form-ing a more fitting complement to thedevelopment of key strength and powerabilities. Conversely, the inclusion ofresistance training has been reported toimprove performance in endurance ath-letes (13,44,49,65,66,71,75,77,80) in addi-tion to improvements in maximalstrength (1,2,14,44) and RFD (1,2). Thus,further to the well-understood improve-ments in strength and power, the inclu-sion of resistance training to an MMAtraining plan has the potential toenhance endurance performance. How-ever, caution must be applied by manag-ing the overall training workload toallow for the incorporation of this addi-tional training factor. Taken together,

this suggests that technical, tactical,energy system, and resistance trainingshould be prioritized in a way that con-siders these effects. The prioritizationwill be dependent on the stage of thetraining plan and the individual abilitiesof the athlete. Additionally, strategiesthat promote aerobic, anaerobic,strength, and power adaptationswith minimal interference should beused.

CONCURRENT ENDURANCE ANDRESISTANCE TRAINING

These findings highlight the complexityfaced when developing the MMAathlete. A framework is needed to mini-mize these interference effects and facili-tating the concurrent development ofopposing physiological abilities. Garcıa-Pallares et al. (35) proposed a block peri-odization strategy for the concurrentdevelopment of strength, power, andendurance that considers the effects oftraining modalities at the central andperipheral level. To account for this,hypertrophic resistance training waspaired with lower-intensity interval train-ing (LIIT) occurring at 75–85% VO2maxin a training block, whereas strength andpower development were paired withhigh-intensity interval training (HIIT).Underpinning this framework is the sug-gestion that opposing physiological adap-tations occur at the peripheral levelbetween hypertrophy training andHIIT (56). Here, the high metabolicstress induced by HIIT would interferewith peripheral anatomical adaptations,whereas LIIT elicits primarily centraladaptations, and therefore poses lessinterference. In accordance with thismodel, the predominantly neural adap-tations to strength and power trainingare a more fitting complement to theperipheral adaptations of HIIT. Thisstrategy significantly improved endur-ance, strength, and power performancemarkers in high-level athletes (35).

Providing further support to the effec-tiveness of periodization in developingconflicting abilities are investigationsby Baker (9) and Baker and Newton(11). These studies demonstrated thatelite rugby league players coulddevelop strength and power over

a 4-year period (11) and maintain theseabilities over a 29-week competitiveseason with high volumes of aerobicand anaerobic activities. Moreover,subelite players were able to increasestrength with equally high levels ofconcurrent endurance training overa season (9) and further develop bothstrength and power over a 4 year-period (11). Although the frameworkwas not described, it was suggestedthat the periodization of this trainingincluding the sequencing of modalitiesand prioritization of training goals al-lowed for this effective concurrentdevelopment of endurance andstrength qualities (9,11).

These findings suggest that despiteconflicting mechanisms underpinningthe adaptations to various MMA train-ing modalities, it is feasible to developstrength, power, and endurance con-currently in athletes. However, poorlyorganizing these modalities will limitperformance gains. Thus, to effectivelyarrange these modalities and optimallyprepare the MMA athlete for compe-tition, a periodization frameworkshould be used.

PERIODIZATION OF AN MMAPROGRAM

The primary training factors of MMAcan be broadly classified as technical,tactical, conditioning, and resistancetraining. Table 1 shows an example ofhow these factors can be prioritizedacross a macrocycle. The classic modelof periodization suggests that nonspe-cific training like general conditioningbe introduced initially, with more spe-cific tactical and technical trainingoccurring in greater volumes as theevent approaches (73).

Caution is advised with the inclusionof continuous endurance training suchas LSD because of a lack of specificityto the intermittent nature of MMAand more severe impact on strengthand power development than intervaltraining strategies (15). Thus, LIIT ata 1:1 work-to-rest ratio should beapplied during the early stages ofthe training plan. The use of Garcıa-Pallares et al’s (35) model in pairing

Periodization for Mixed Martial Arts

VOLUME 35 | NUMBER 6 | DECEMBER 201336

resistance and endurance-trainingmodalities in specific training blocksshould be considered. Conditioningin the form of LIIT will be paired withhigher-volume resistance trainingwhereas strength and strength-powertraining is paired with HIIT. Here,the peripheral adaptations to hypertro-phy resistance training should pose lessinterference with LIIT than HIIT. LIITshould progress to more specific HIITafter the early stages of the mesocycle.

Peripheral adaptations stemming fromHIIT forms a fitting complement tothe predominantly neural adaptationsof strength and strength-power train-ing for the remainder of the cycle. Thedecreased volume load (VL) fromstrength and strength-power training,compared with hypertrophy training,makes way for additional volumes fromHIIT and technical and tactical activi-ties. Another important factor is the ten-dency for HIIT to increase type II fiberconcentration (26). This adaptation in-creases RFD (51,54), maximal force pro-duction capabilities (51), and maximalpower output (86), which match the

mechanisms underpinning adaptationsto strength-power training (21).

The following section provides anexample of the specific preparationperiod within a training plan. Detailedguidelines will be presented for weeks5, 6, 7, and 8 of a 13-week macrocycle,culminating in a high-level amateurbout. The integration of training fac-tors, the management and distributionof training load, and the design ofphysiologically specific energy systemtraining are presented. In summary,this 4-week mesocycle will combinestrength development with HIIT, inaddition to technical and tacticaltraining.

THE DISTRIBUTION OF TRAININGLOAD

This proposed block periodizationmodel prioritizes, vertically integrates,and horizontally sequences the train-ing factors of MMA. Such a strategyhas proven to be the superior designfor athletes participating in concurrenttraining (33,72). Each successive meso-cycle will have a greater overall

training stress to continue to promotetraining adaptations (73) (Figure 2). A3:1-loading paradigm will be used foreach mesocycle (73). Here, the trainingstress will increase over the first 3 weeks,whereas the final week provides aperiod of restitution before the increasedtraining load of the nextmesocycle. Thisstrategy allows super-compensation andthe performance gains from the meso-cycle to be realized (82).

In accordance with the principles ofperiodization, technical sessions increasein priority (73). This training is ath-lete specific, targeting technical flawsand fine-tuning other techniques.This is in contrast to tactical sessions,which involve strategies specific tothe upcoming opponent. As a moredeveloped technical ability andincreased conditioning dictates thestrategic options for an MMA fighter,tactical sessions remain a lower pri-ority until the final mesocycle. TheVL of resistance training decreasesas the athlete moves from the devel-opment of hypertrophy to strength.This makes way for the increased

Table 1The configuration of training tasks within a mesocycle and over a macrocycle

Macrocycle

Order ofpriority

Mesocycle 1:general

preparation

Mesocycle 2:specific

preparation

Mesocycle 3:Precompetition

Taper

1 Intervaltrainingusing 1:1Hi:Lo ratio

Technical Tactical 8–14 d induration.Reduce overalltraining stressby 40–60%

Bout

2 Hypertrophytraining

High-intensityenergy systemconditioningusing 1:2 Hi:Loratio

Technical

3 Technical Strength training High-intensityenergy systemconditioningusing 1:2 Hi:Loratio.

4 Tactical Tactical Strength-powertraining


volume of technical and energy sys-tem training. Relative distribution ofthe training workloads for this periodis presented in Figure 3 and Table 1.Table 2 depicts the weekly schedulefor these training tasks.

MONITORING

A large volume of concurrent training,as is common in an MMA training

plan, increases the risk of overtraining(20,31) necessitating careful athletemonitoring of fatigue state. To monitortraining load and its impact on fatigueeffectively, a number of strategies arerecommended. The loads should bepreplanned and based on the capacityof the individual. Self-reporting shouldassist in athlete monitoring by record-ing fatigue level, sleep quality, resting

morning heart rate, and rate of per-

ceived exertion using questionnairessuch as RESTQ-Sport, profile of mood

states, and total quality recovery. Train-

ing loads should be modified if thismonitoring data provide evidence of

increased fatigue.

Field tests should be conducted duringthe first week of each mesocycle to

Figure 2. A 3:1-loading paradigm used to manage the overall training stress over a macrocycle. The last week of the pre-competition mesocycle forms the first week of the 2-week taper (73).

Figure 3. Distribution of training workloads over the specific preparation mesocycle.



Table 2Weekly training schedule for the specific preparation period

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 5 Recovery day

Morning Technical Technical Technical Energy systemconditioning

Technical Technical

Lunch

Evening Energy systemconditioning

Strength training Strength training

Week 6

Morning Technical Technical Technical Technical Technical Technical

Lunch Energy systemconditioning


Strength training Energy systemconditioning

Strength training

Week 7

Morning Technical Technical Technical Technical Technical Technical

Lunch Energy systemconditioning


Strength training Energy systemconditioning

Energy systemconditioning

Strength training

Week 8

Morning Technical Technical Technical Energy systemconditioning

Technical Technical

Lunch


Strength training Strength training

Stre

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39

determine the athlete’s preparednessand to monitor the impact of the pre-vious training cycle (Table 3). Theseperformance tests will assist in identify-ing any deficiencies in the athlete’sphysiological abilities. This informationshould also be presented to sports-specific coaches to help determine theprioritization of training tasks (thusallocation of workloads) over the meso-cycle and within each block. For exam-ple, a highly technical fighter may befound to lack HIITcapacity, thus, energysystem conditioning may be prioritizedover technical work in a training block.Alternatively, an athlete may have lowstrength, and the development of thiscapacity may increase in priority. Specialattention must be paid to the potentialinterference effects that can impact adap-tations. Thus, if an increase in strength orpower is desired, it would be beneficial tolower endurance-training workload.

RESISTANCE TRAINING

The development of strength in thismesocycle is in accordance with the the-ory of sequenced training. This methodsuggests that the development of oneability potentiates the development ofthe next (47,83). Thus, each trainingperiod should facilitate the improvement

of the following period. This is sug-gested to be the superior approachwhen developing a training plan(23,40,63,72,83,91). Targeting muscularhypertrophy in the previous mesocyclestimulates increases in cross-sectionalarea, anaerobic capacity, and fat-freemass, which provides the foundationfor the development of strength in thefollowing block (82). However, cautionshould be applied to prevent additionalhypertrophy from interfering with theathlete’s ability to reach the requiredweight for their class. The improvedstrength aids in the development ofpower in the following mesocycle(23). The resistance training frequency,volume, and loading should fall withinthe optimal bandwidth for high-levelconcurrently training athletes (34).Additionally, to provide necessary un-loading, the presented program incor-porates only 2 sets in the final week ofthis mesocycle. Heavy and light daysare included to provide reasonable var-iation in intensity, which optimizesrecovery and adaptation (32,81).

The principle of dynamic correspon-dence (19) would suggest that multijointexercises includingweightlifting activitiesare ideal. In accordance with the findingsof Izquierdo-Gabarren et al. (48),

repetitions are to be performed not tofailure. Table 4 presents the resistancetraining prescription and loadingschedule.

POWER TRAINING

The sequenced approach to this train-ing plan aims for maximal power gen-erating capacity to peak on completionof the final mesocycle, thus, the resis-tance training emphasis of this periodis directed toward the force portion ofthe force-velocity relationship. How-ever, the weightlifting activities andtheir variations that are included allowfor the development of both force andvelocity components (19). Velocity-specific improvements are trained inthis period through the inclusion ofplyometric-type, and low-load ballisticand weightlifting tasks during energysystem training and technical sessions.Such modalities are understood toimpact the velocity portion of theforce-velocity relationship (24). Thismixed-methods approach is recog-nized as the superior method for devel-oping power (69).

ENERGY SYSTEM TRAINING

As LIIT delivers improvements pre-dominately in aerobic capacity, itmay be suitable for inclusion in theearly stages of a training plan. How-ever, this should shift to HIIT strate-gies, which are bioenergeticallyspecific to an MMA bout. MMA’s re-ported high intensity to low intensity(Hi:Lo) ratio of 1:2 to 1:4 (28) shouldbe used to guide the design of energysystem training. In the example pre-sented (Table 5), a 1:2 Hi:Lo ratio isused and would allow a fighter to effec-tively prepare for an anticipated grap-pling-dominant fight. This is inaccordance with the indication thatgrappling sports have higher work-to-rest ratio than striking sports(18,59,64,70). A 1:4 Hi:Lo ratio couldbe used for bouts in which striking ex-changes are expected to predominate.Additionally, the work intervals con-sider the finding that approximately77% of fights were decided duringhigh-intensity sequences lasting 8–15seconds (28). Each set of work-to-

Table 3Physiological testing battery for MMA

Ability Test

Unloaded power output Countermovement jump

Loaded upper-body poweroutputa

Ballistic bench press throw at 55% of 1 repetitionmaximum (1RM)

Loaded lower-body poweroutputa

Jump squat at a load representing the weightclass of the athleteb

Upper-body dynamic strength 1RM bench press

Lower-body dynamic strength 1RM back squat

Intermittent aerobic andanaerobic capacity

Yo-Yo intermittent recovery level 2 test

1RM 5 repetition maximum.

aThese tests will be conducted if a linear position transducer is available.

bFor example, a fighter competing in the 77-kg weight class will use 77 kg for this test. Thisreflects the expression of power against an opponent during many standing grapplingexchanges.



recovery sequences lasts approxi-mately 5 minutes, which replicatesthe duration of a round.

In addition to greater specificity, the pro-gression to HIIT in this mesocycle min-imizes the disruption to the developmentof strength (51), power (86), and RFD(51,54) while simultaneously improvingboth low-intensity exercise enduranceand HIIT capacity (57,74,87). This formof interval training can shift the lactatethreshold and onset of blood lactate to

the right (29,42) eliciting improvements

in lactate buffering capacity, which iscritical considering the high lactate

levels experienced by MMA athletes

(7). Energy system conditioning strat-egies can use resistance training, cycli-

cal activities, or more sports-specific

modalities such as grappling and strik-ing drills (Table 5). In accordance withthe 3:1 loading pattern, training stressis increased over the first 3 weeks,whereas a considerable decrease is

prescribed in the final week (Table 6).Furthermore, no conditioning usingMMA-specific activities is prescribedin this final week to allow restitutionfrom the intense collisions associatedwith this mode.

TECHNICAL TRAINING

Because of the large number of disci-plines that compose MMA, technicalsessions likely comprise a greater por-tion of a training plan than many othersingle-event sports. Such sessions usu-ally include Brazilian jiu-jitsu, wres-tling, boxing, muay Thai boxing, ora combination of these. Technicaltraining may occur 6 days per week,and in many cases, more than onceper day. These sessions often consistof learning or fine-tuning specific tech-niques, followed by a period of livesparring in positions where the tech-nique can be applied. However, spar-ring sessions may also be deliveredindependently of other activities.

As technical sessions increase in prior-ity, the sports-specific coach will bedirected to increase the training work-load for this mesocycle, distributingthe training workload in accordancewith the 3:1-loading paradigm used.Methods for achieving this can be bythe inclusion or removal of sessions oradjusting the duration of the session.Furthermore, the intensity or durationof the live sparring component can be

Table 4Strength training prescription

Tuesday (heavy) Friday (medium)

Clean Hang power clean and press

Push press Back squat

Deadlift DB Press

Bench press Single-arm DB row

Barbell row Stiff-leg deadlift

Loading schedule

Week Sets Repetitions %1RM

5 2 5 T: 80%, F: 70%

6 3 5 T: 85%, F: 70%

7 4 5 T: 85%, F: 70%

8 2 5 T: 75%, F: 60%

DB, dumbbell; F, Friday; T, Tuesday.

Table 5Energy system training strategies based on a Hi:Lo ratio of 1:2

Mode Set length Work intervals Recovery No. Repetitions Sets Rest (min)

Sports-specific 5 min A takedown againsta resisting opponent,or 10-s strikingcombination

20-s low-intensitygrappling or sparring

10 Week 5:5Week 6:6Week 7:7Week 8:4

1

Resistance complex 5 min 15 s 15 s of either hangpower clean/clean/high pull/push press.Change each workinterval. At 40% 1RMhang power clean

30-s back squat. At 40%1RM hang powerclean

7

Rowing, cycling,running, orcombination

5 min 15 s 15 s at 110–120%maximal aerobicspeed

30 s at 70% maximalaerobic speed

7


altered to meet the requirements of theperiod (Table 7). Because of the lowprioritization of tactical sessions in thismesocycle, such tasks can be easilyintegrated into technical sessions with-out extending the training time exces-sively. Technical workouts should bescheduled early in the day to minimizethe potential for fatigue to interfere withthe skill acquisition required from thesesessions. The 24 hour period betweensessions, including sleep, will aid in theconsolidation of these complex motorskills (89).

INJURY PREVENTION

Many MMA techniques requiresuperior neuromuscular control ofthe athlete’s center of mass over theirbase of support, and of the lowerlimbs themselves. Deficiencies inthese areas, which lead to valgus col-lapse about an excessively extendedknee, are reported to increase the riskof noncontact anterior cruciate liga-ment injury (4,43). Improvements inneuromuscular control seem to

reduce the risk of such injuries (37).Injury prevention strategies thatfocus on precise lower limb align-ment during specific plyometric andballistic tasks are recommended.Such exercises may include depthdrop variations, progressing to single-leg-bound and stick actions. Thesemay be included in the dynamicwarm-up at a submaximal effort. Addi-tionally, such activities, performed withgreater degrees of effort, will forma fitting complement to strength-powerresistance sessions in the followingmesocycle. Close qualitative analysis ofthe ballistic and plyometric actions usedin energy system conditioning should beundertaken to ensure that precision ofmovement is maintained when ina fatigued state. Implicit learning strate-gies are to be applied throughout to aidin the motor learning process (58).Application of close qualitative analysisand feedback on movement quality intechnical and tactical sessions will pro-vide further opportunities to improveneuromuscular control.

TAPERING

Although this discussion focuses onthe specific preparation period, itis important that strength and con-ditioning coaches have a generalunderstanding of tapering. An effec-tive taper reduces overall trainingstress, allowing fatigue to dissipate,thereby maximizing preparedness.It has been shown that a correctlydesigned and implemented tapercan improve performance to varyingdegrees depending on the trainingtype and characteristics of the ath-lete. A meta-analysis of tapering dataon endurance performance showsthat the most effective strategy is toimplement an 8-day to 2-week taperthat reduces training volume by 41–60% (16). Furthermore, it seems asthough a reduction in training vol-ume while intensity and frequencyare maintained has the most positiveeffects on performance in highlytrained athletes (67). In this example,the taper begins 2 weeks beforethe bout with a 40% reduction intraining load followed by a further20% reduction of pretaper trainingload in the final week beforecompetition.

CONCLUSIONS

MMA is a complex sport requiring theconcurrent development of a broadscope of abilities. The development ofthese attributes requires training inter-ventions which illicit distinct and oftenconflicting adaptations. This increasesthe risk of mismanaged training work-loads and poorly integrated trainingtasks, which will certainly limit per-formance gains and may lead toovertraining or injury. However, byunderstanding the potential conflictsstemming from divergent trainingstimuli, an effective periodization strat-egy can be developed. This will directthe management of fatigue and recov-ery while pairing complementaryendurance and resistance trainingmodalities and sequencing targetedabilities. By using these strategies, thestrength and conditioning coach caneffectively assist in the short-term and

Table 6Energy system training frequency

Mode Week 5 Week 6 Week 7 Week 8

Sports-specific 1 1 2 0

Resistance complex 1 1 1 1

Cyclical activities 0 1 1 1

Total 2 3 4 2

Table 7Frequency, duration, structure, and intensity guidelines for technical

sessions

Week No. sessions Duration (min) Sparring/liveapplicationcomponent

(min)

Intensity ofsparring

component

5 5 90 30 M

6 6 90 30 H

7 6 90 45 H

8 5 60 20 L

L 5 low; M 5 medium; H 5 high.



long-term development of the MMAathlete.

Conflicts of Interest and Source of Funding:The authors report no conflicts of interestand no source of funding.

Lachlan P.

James is theowner andstrength andconditioningcoach at AthleticKinetics, Vancou-ver, Canada.

Vincent G.

Kelly is a ConjointAssociate Lec-turer in Sportand Science andExercise Physiol-ogy at the Schoolof HumanMovement Stud-ies, University of

Queensland, Australia.

Emma M.

Beckman isa lecturer inClinical ExercisePhysiology at theSchool of HumanMovement Stud-ies, University ofQueensland,Australia.

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