MMA --- also known as mixed martial arts --- is a full contact combat sport that combines the fighting techniques and skills from various martial arts. As a result, the training program for MMA fighters includes specific strength and conditioning workouts. According to Becca Borawski, trainer at Petranek Fitness/CrossFit Los Angeles, a typical fight camp for MMA training includes three elements: skill, strength and conditioning.
Function
The overall focus of MMA strength and conditioning training is to mimic the metabolic demands of a fight while complementing sport-specific skill training. A fight includes alternating periods of work and rest, making it essential for strength and conditioning to maximize the power output during each round while promoting fast recovery during the rest periods. Another goal of strength and conditioning is to peak the overall fitness level leading up to a fight.
Types
A variety of exercises and workout formats can be used for MMA strength and conditioning training workouts. Exercises are broken down into three basic components including endurance training, explosive training and cardiovascular training. Each MMA training component incorporates Olympic lifting, functional training and plyometrics with exercises such as box jumps, kettlebell swings, medicine ball slams, rope climbs, lunges and squats.
Features
MMA training workouts are broken down into phases based on the fighter's strengths and weaknesses. For example, if a fighter needs to improve overall strength and power, the strength and conditioning workouts will focus on plyometrics and Olympic lifts. Similarly, a fighter who needs to improve endurance will have a strength and conditioning program that incorporates sub-maximal movements performed for a high number of repetitions. Some MMA coaches will combine strength and conditioning with cardio training.
Time Frame
Most fighters will begin a training camp about eight to 10 weeks before a fight, but some amateur fighters may train for only three to six weeks. During the training camp, fighters have two workouts per day at least three to five days per week. Three of these days have a strength and conditioning workout that complements the sparring and other sport-specific drills. With five to 10 days before the fight, strength and conditioning workouts will stop to allow the fighter to recover.
Considerations
Not every MMA fighter will benefit from the same strength and conditioning training. The individualized training program should consider the fighter's strengths and weaknesses along with the strengths and weaknesses of the opponent. Also, consider the time of day of the actual fight and plan the strength and conditioning workouts around this time to prepare the athlete mentally and physically.
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