What MMA Fighters Need (Strength & Conditioning)
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- Опубликовано: 11 июн 2024
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Out of all the combat sports, MMA is probably the hardest of them to program strength and conditioning for. In boxing, the movements are limited to that of punching. In wrestling, it is to that of grappling. A multifaceted sport like MMA however, involves aspects of all major fighting styles, including striking, grappling, wrestling, and submission techniques.
Therefore, a strength and conditioning program for MMA needs to address all of those planes of movements. The possible scenarios that one may experience in a match are astronomical.
And those are only the movement aspects, we additionally have the energetic aspects… All major energy systems are emphasized in the sport of MMA, and they all need to be in peak shape leading up to a fight. You cannot rely on strength only, and you cannot rely on endurance only, in MMA, there is a counter for every advantage-and you must be in peak shape in all aspects. (History has repeatedly shown the fate of one-trick ponies.) It is called ‘’mixed martial arts’’ for a reason-it requires you to be as well-rounded as you can get.
And finally, MMA is a relatively young sport, and the research is extremely scarce, it’s almost a catastrophe. Most studies that are labeled as MMA today simply focus on the subcategory-sports of MMA, which includes striking-sports, wrestling, and submission-sports. MMA however, is very different from those. The scientific consensus is therefore very distorted regarding the optimal physical profile for MMA. Through this series however, I will attempt to gather the few available sources specific to MMA and put forth what’s relevant into a concrete action plan.
In this video, we will go through a brief introduction of the principles of strength and conditioning for MMA. In later videos, I will introduce more concrete program design. 
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You're an unsung hero. Keep up the good work bro!
Thank's bro😁💪🇺🇸
IMO, if you are starting out in MMA you need to focus heavily on endurance and skill training. 90% of your training time should be skill and endurance. Once you have reached an adequate level and competing as an amateur or early pro, you figure out your style. That’s when the more focused strength and conditioning comes in. So much easier to build up from an endurance base, and MMA skill training will work a lot of the anaerobic.
I hold that one should practice both at the same time. Despite what people say, i think their is an immense edge that you can have over your opponent if you say, back squat way more than them. Strength Training gives you intense leverage over your opponent. As a HS Wrestler i need to train in all aspects, i don't see this replicated by some guys on our team; and im sure within a couple of months i'll be piecing guys up on the mats. I'm nearly at an Advanced Strength Training level thanks to my extensive Weight Training class i took last year along with training at home. The fatigue was crazy but the athleticism and mindset i've gained from combining these practices has been immense. My intuition tells me that if i keep up this fairly intense pace with all disciplines, the gainage will be immense.
I’ve done mma for over 10 years and I wanna give my two cents on this, back before I did mma I did kyokoshin karate and we had a saying. If the oponent is 10 years younger or 20 years heavier, they are on belt better. Strength has such an immense advantage and an insane edge against your opponent, do both.
The speaker emphasizes the importance of training the ATP-PCR system for high-power outputs and the anaerobic glycolytic system for high-intensity, longer-duration activities. For the ATP-PCR system, non-fatigue, maximal effort activities lasting up to 20 seconds with 2-5 minute rest periods are recommended. Regular strength training, plyometrics, ballistic exercises, and HIIT can effectively train this system. The anaerobic glycolytic system kicks in when the ATP-PCR system runs out during high-intensity activities and produces lactate and hydrogen ions, leading to exhaustion. Effective training methods include compound lifts with high repetitions, HIIT, and circuit training. For the aerobic system, the speaker recommends interval training, with 2-8 minute intervals and short rest periods, along with high-intensity interval training, which trains both aerobic and anaerobic systems simultaneously.
As always good content. No influencer wanna be coach BS but real methodology. I know all this but it's nice to watch once in a while a learn a few things.. Thank you!
This is by far the best "science" based material for fight training on RUclips. Simple and effective in explanation. Keep up the good work
The fact that this kind of information you sharing is free💯. Respect!
At all last the video we've all been waiting for ! Thanks a lot coach 🙏
Yo I already knew most of this info but I am impressed by how comprehensive your breakdown was, Good Shit brother.
Very good video and explanation. I have experimented with all sorts of training and I can say that what you said is true. Great information!
Excellent Vdo sir, lots of thanks for giving knowledge, 🙏🏼🙏🏼
absolutely amazing! thank you I will add this to our training.
Thank you for the knowledge I will honor it through my discipline as I train ❤
Best channel. I've just discovered you
Thank you for sharing your knowledge 🙏
Awesome stuff
This is a great teaching tool thank you !
keep the knowledge going
Lol when you said High intensity interval training for the third time I died laughing. I was like ok so you can do hiit for the atp pcr and anaerobic lactic system now I just need an exercise for aerobic and I get hit with the “you can also use hiit btw”. The fact that you can use HIIT for all three of the systems is hilarious
I think he should have called Anaerobic system training Moderate Intensity Interval Training (MIIT)
This is fantastic content
Great Video, thank you!
This video is incredible
Please please please I'm dying for a part 2
You are greatest ❤thank you for everything
Do a follow up video to this on A training week and how to incorporate this, how Many times a week etc.
12 fights, 7 years of training. Still dont know wtf im doing most fight prep...
Thanks bro, new sub
amazing video
great video
Good stuff
This really makes alot of sense! I do wonder tho, if the aerobic system is more useful than this video makes out; useful also to raise the bar for the intensity of activity possible before engaging the anaerobic system. In a sport with weightclasses, the strength difference is not immense, and cardio becomes more important. So shouldn't you also place some emphasis on high volume zone 2 cardio training.
Agree. You need to have a good foundational aerobic base. Ideally low impact but obviously running is king.
Explaining zone of work would be a good way to people learn how to do it. The recomend just 25 minutes ..... well if you do tempo work yes but for zone 2 is not enough
I think it is important to train all three aspects in a proper MMA routine. HIIT training followed by Strength training can probably train the Anaerobic systems, but its is 100% important to do sprints, morning jogs and rope skipping separately for aerobic training. I think a good solid MMA work should involve all these aspects along with you technical training.
Great video! Found one slight mistake that is very easy to make.
You said "all.major planes of major planes : squat, deadlift, push, pull" these aren't the planes of movement these are the fundamental movement patterns but all of them occur in the same plane. There are 3 planes of movement sagittal, front and transverse. All the compound moves you listed take place in the sagittal plane. The frontal plane would be movements such as a Cossack Squat, lateral raises, hip abduction or oblique crunches. And the transverse plane is rotational movements such as russian twists, landmine Twists, woodchoppers ect.
Not commenting to be wide, hopefully someone can find this information helpful.
Thank you!
@@usernametaken2tekken you're welcome
Genius ❤❤❤
I am so glad I chanced upon your videos, it is so informational. Thank you so much and please keep up the good work.
Btw I am a kickboxer and figuring out how to train to have explosive roundhouse kick.
I saw you have videos for boxing, wrestling and MMA.
If possible please do a video on Muay Thai or kickboxing please.
excellent
Ross Enamait's Infinite Intensity is simple and great for boxing or mma
Should you try to incorporate all the different methods into your training, or choose 1 method for each energy system when designing your programme?
You should incorporate all of them because despite relying on the same methabolic pathway they train different caracteristics. For exemple lifting heavy weights trains strengh while plyometric exercices train explosivity.
In that case, the best program for MMA fighters is CrossFit; the original old school version of the 2000’s & early 2010’s era.
Old school era CrossFit would be more than enough for any MMA fighter.
Bro nice video but instead of kickboxing I would choose muay thai because knees and elbows can also be good weapons in your arsenal
Work to rest ratio for boxing is way higher than Mma and boxing isn’t just punching it’s a whole body workout 100% especially at the elite level
You need to make a MMA based workout
Do one for basketball players 🙏🙏
"Whether they are from mountains of Dagestan or not"
Hi! Should i do all the methods in every system or should i only choose one method when training? it would be great if you would answer me. Thank u
WHERE IS PART 2?
And Muay Thai
Whats the difference between balistic training and plyometrics?
Psychological and physical aspects video?
Could you do the same for bjj?
Do you guys train them all at once or should I use a training block of time for each system
I think periodization is key!
Either concurrently or transition from base aerobic work toward higher intensity anaerobic work
What about periodization in training energetic system?
Saviour
Volume low?
W
Where is my shiiiiiirt?
E du svensk?
Do a plan for us overweight fat short guys
Just start going to classes and spar and roll as much as your body can handle.
And lift weights for high reps
10 to 20 seconds sound sway too long 3 seconds is more than enough...
Somehow became unsubbed from your channel for a few months. Im back
Some people just work for help peoples for free 🙌🏻🫶🏻