Evidence-Based Guidelines for Strength and Conditioning in Mixed Martial Arts

Evidence-BasedGuidelines for Strengthand Conditioning inMixed Martial ArtsChris Tack, BSc (Hons)Guys & St Thomas’ National Health Service Foundation Trust, London, United Kingdom

Supplemental digital content is available for this article. Direct URL citations appear in the printed text and are providedin the HTML and PDF versions of this article on the journal’s Web site (http://journals.lww.com/nsca-scj).

A B S T R A C T

THE FOLLOWING REVIEW WILL

DESCRIBE AN EVIDENCE-BASED

MODEL OF STRENGTH AND

CONDITIONING EXERCISE PRE-

SCRIPTION IN RELATION TO AN

AMATEUR MIXED MARTIAL ARTIST,

WHICH WILL BE LINKED WITH KEY

COMPONENTS OF MIXED MARTIAL

ARTS PERFORMANCE. THE

CHOSEN PROGRAM INVOLVES

2 SPECIFIC PHASES OF TRAINING:

THE PREPARATORY PHASE AND

THE COMPETITION PHASE. EACH

WILL BE EXAMINED INDEPEN-

DENTLY AND JUSTIFIED THROUGH

ANALYSIS OF THE BEST AVAIL-

ABLE EVIDENCE. A NEEDS ANALY-

SIS OF THE SPORT WILL BE

PROVIDED AND KEY PERFOR-

MANCE CHARACTERISTICS.

DISCUSSION WILL INCLUDE PERI-

ODIZATION METHOD, EXERCISE

PRESCRIPTION FOCUS, AND

SPECIFIC TRAINING PRINCIPLES

PRESCRIBED (E.G., INTENSITY,

VOLUME, REST). A VIDEO

ABSTRACT DISCUSSING THIS

ARTICLE IS FOUND IN Supplemen-

tary Digital Content 1 (see Video,

http://links.lww.com/SCJ/A125).

INTRODUCTION

Mixed martial arts (MMA) isa multifaceted sport, withvaried subsport components

(e.g., boxing, Brazilian Jiu Jitsu [BJJ],Muay Thai kickboxing, karate, wres-tling). Each of these sports will provideunique physical characteristics of per-formance, which require evaluationand assessment to correctly prescribean effective and successful strengthand conditioning program. The diffi-cult task in producing an appropriateand specific program for MMA is thateach bout can be vastly different de-pending on the opponent and precisestrategy being planned for implemen-tation in the fight.

As such the strength and conditioningplan is likely to differ for an athletefacing an opponent with 15 years offree style wrestling experience versusan opponent who was a K1 kickboxingchampion. Similarly, the previousexperience of the chosen athlete willalso provide him/her with physicalcharacteristics, which may need tobe altered (reduced, maintained, orheightened) during the prefight train-ing program.

As such a specific needs analysis ofboth the sport and the athlete needto be combined to provide an

appropriate program to show optimalresults.

The aim of this review was to providean evidence-based model of strengthand conditioning for use by the coachor athlete of MMA to demonstratethe complexities of conditioning forthis sport and to provide guidelinesas to how to devise a periodizedexercise program to optimize MMAperformance.

NEEDS ANALYSIS—MIXEDMARTIAL ARTS

MMA is multidimensional regardingthe physical characteristics required tobe successful. The combination of strik-ing and grappling styles involve upperand lower limb strength and powerthrough multiple planes of motion andthrough the open and closed kineticchain. Agility is required to changedirection to avoid an opponent overshort distances (1–2 m) and to closedistance and set up an attack. Speedof limb is required for good footworkand to allow effective striking. Due forthe need to stay within a particularweight class, which is appropriate for

KEY WORDS :

MMA; combat sports; strength andconditioning; power; anaerobic

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their size, functional, and relative strengthto work against an opponent’s bodyweight is more important than hyper-trophy (32). Power is an essential featureto allow successful striking and the abil-ity to control your opponent’s position.Force transfer through the transverseplane is essential for striking (123).

Environmental concerns include the useof 4 oz gloves for competitive matches(although head guards and heavier 16oz gloves may be used in training forsafety) and training barefoot to replicatethis element of competition. Training injust shorts, as required for competition,can also be considered.

MMA is predominantly metabolicallyanaerobic, with a combination of phos-phogen and lactate systems dependenton the duration/type of actions of theathlete (117). Amateur fights consist of3 five-minute rounds. There is a require-ment of repetitive application of powerfueled by the aerobic metabolismover each round, with relative restin between. Fights would be supple-mented by a high aerobic capacity toallow rapid recovery similar to karatekumite competition (12).

Injuries in MMA typically involve theupper limb (22.7%); head, neck, andface (38.2%); and lower limb (30.4%),with most occurring in training (105)and predominantly to the defendingfighter (15,19,98,144).

The most common mechanism is strik-ing either to the area struck or to thelimb used to strike (14,138), which is con-gruent with other striking combat sports(20,84,91,128,145). The specific fightingstyle will predispose to different injuryareas (43,146). Kickboxing specialistsare similarly at risk of injury to their strik-ing limbs (e.g., knee, elbow, foot, hand)and the area that is struck (e.g., face, ribs,thighs). However, other subsport analysisidentifies risk areas in free style wrestlingas the knee, shoulder, ankle, and neck(59) and shoulder, elbow, back, and neckin boxing (36). Further injury rate analysisneeds to be undertaken for subsportssuch as BJJ—however, it is possible thatinjuries common in wrestling may beseen also in other grappling arts.

NEEDS ANALYSIS: ATHLETEEVALUATION

In most instances of amateur MMAcompetition, the athlete and their teamare unlikely to have details regardingtheir next opponent. As such, strategywill be based on the athlete’s particularstrongest physical attributes and per-formance characteristics. In profes-sional MMA, or with greater detailsregarding the opponent, the athlete’sprogram may differ by using a strategy,which relates to both not only theirstrengths but also their opponentsweaknesses. Table 1 provides key areasof investigation to provide informationto guide program development.

For example, an amateur MMA athletewith a vast history of striking throughkickboxing or karate would be welladvised to “play to his strengths” andensure a program is in consensus withthe physical characteristics required foroptimal striking performance. In thisinstance, a primary training objectivemay include power and speed develop-ment to ensure the athlete optimizesthe ability to close the distance to hisopponent. Alternately, a BJJ specialistmay optimize the ability to controlhis opponent on the ground throughcore training and isometric strengthdevelopment.

The 20-week course of trainingdescribed presently should be a partof a yearly macrocyle, which will aimto develop all characteristics of perfor-mance evenly (out of season) so theathlete continues to improve all areasof his performance.

Another important consideration is thatas an amateur competitor, it is likelythat the athlete will have a limited timeto dedicate to training due to externalwork obligations. As such efficiency ofthe program is paramount. Also, theprogram described takes into accountan intention to plan 2 fights in 1 yearonly. The program timescales may alterif more fights are planned.

Table 2 identifies potential screeningtests to be used before program com-mencement and include sport-specificagility tests, body composition, VO2

max tests (77) andWingate power tests(26). Vertical jump is included as a mea-sure of triple extension power (26) and asa measure of anaerobic performance (31).

PERIODIZATION

Within the proposed model, althougha linear periodization strategy is usedwithin the preparatory phase to pro-vide controlled method of optimizingoverload, this ability to fully managetraining frequency and load will beforfeited in the competition phase(7,102,107). Due to increased volumeof technical sessions in this phase, analteration of the periodization style toundulating occurs. As such this willallow more frequent periods of recoveryand shorter phases to prevent overtrain-ing, while providing varied stimuli to in-crease sport-specificadaptation (73,102).

The use of an undulating model is sup-ported by Rhea et al. (110) who reportthat the variable stress provides greateroverload to the neuromuscular system,and as such greater fitness gains, thana linear model. In fact, strength gainsare significantly more (62). See theFigure for the evidence-based AnnualPeriodized Training Model.

PREPARATORY PHASE

There are 4 key foci for this stage todiscuss. Prehabilitative injury prevention,dynamic flexibility, and core stabilitydevelopment are prescribed throughoutthe preparatory phase with regular ses-sions. These are a regular but secondaryfocus of the preparatory phase, whichaim to provide an optimal basis on whichthe fourthbutprimary foci of strengthandpower development are progressed.

When considering athletes of amateurstatus, it is considered that a substantialpreparatory phase is required to ensurethat they are in the best physical con-dition for the varied elements of thecompetition training phase because itis deemed that failure to prepare fullydirectly affects the safety of the athlete.The preparatory phase aims to providea basis of neuromuscular control in alljoints to reduce risk of injury and pro-viding a physical platform on whichsport-specific abilities can be developed.

Strength and Conditioning in MMA

VOLUME 35 | NUMBER 5 | OCTOBER 201380

Prehabilitation

Prehabilitation exercises are used tomaintain flexibility and neuromuscularcontrol for a base of efficient move-ment on which to build sport-specificskills (133). In MMA, basic jointstrengthening is essential to providegreater structural joint integrity (4)and tensile strength of connective tis-sue (39,72) and should aim for optimalmuscle balance across all joints (63).

Key areas to focus on are the neckmusculature (4,18,42) as elements ofgrappling techniques can predispose

to cervical spine injury (66). Due tothe varied injury risk in MMA, it isappropriate to ensure that all musclegroups are equally addressed (4). Theshoulder and knee (4,36,59) are alsonotable areas of potential injury.

Efficiency of load transfer can bedeveloped through prehabilitation ex-ercises (23,51,89,90,92,96) and prehabi-litation specific to grappling shouldinclude single limb stance and upperlimb weight bearing (45). Body weighttraining is a functional method forthis, allowing appropriate multiplanar

functional strengthening (52) whilemaintaining sport specificity.

Improving biomechanical efficiency ofthe hips and spine through prehabili-tation will serve to prevent injury andmaximize strength gains, power output,and speed production (44,78,87,124).The “bird-dog” exercise has been citedas an important one to activate the lum-bar spine stabilizers and reduce riskof back pain (85) while allowingmovement of the limbs independentof a stable core (see the core stabilitycomponent).

Table 1Athlete analysis (areas of investigation and questioning)

Athlete analysis

Martial arts training history Number of years training in specific subsports?

Number of years competing in specific subsports?

Number of years training in MMA?

Number of years competing in MMA?

Grades achieved in subsports?

For example, 8 years of training in Karate, 4 years as a black belt, competing in full contactcompetitions, 3 years of training BJJ—no wrestling back ground, 1 year of boxing, 1 year ofMMA-specific training

Current amateur MMA record Wins-losses-draws (0-0-0) Number of competitive MMA fights

MMA strategy What is the athlete’s main strategic focus?

It is appropriate to devise a fight strategy based on the athlete’s experience and training history,as limited or no details will be available about their opponent

Therefore, is their experience predominantly striking or grappling based?

Physical training history How long have they been undertaking exercise or sport?

Which type/level of activity have they undertaken?

Which type of equipment are they most familiar with and how long have they been using thisequipment (e.g., free weights, resistance machines, kettlebells)

Do they have any experience of particular training methods (e.g., plyometrics, powerlifting,Olympic-style lifting, endurance training)

Primary training objectives (Link with MMA strategy)

For example, improve rate of force development (to increase strike power), improve speed andacceleration of feet (to increase speed to takedown), increase isometric upper limb forceproduction (to increase grappling holds)

Secondary training objectives Power endurance (to ensure power application over maximum 15-minute competitive period)

Strengthening without hypertrophy is essential to prevent increase in weight gain beforecompetition

Injury history Any previous injuries to be aware of in prescription of the exercise program

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In the striking martial arts, the spinalstability neural subsystem requires bothrelaxation to allow sufficient speed ofthe striking limb and “superstiffness” atmoment of impact, which involvescocontraction of adjacent joints to allowincreased power transfer (85,86). This

rapid firing of the neural subsystemfrom a completely relaxed state shouldalso be trained. For example, a “super-stiffness” push up where the individuallays relaxed in a prone position andquickly explodes into a push up, allowsthe body to practice fast muscle

activation of the core and limbssimultaneously.

Dynamic Flexibility

A dynamic stretching routine shouldconsist of function-based exercises,which use sport-specific movements

Table 2This table demonstrates the possible screening tests used as a preparatory phase athlete evaluation.Order of testing as

advised by Coburn (77)

Athlete A: screening test procedures

Performance characteristics Justification for testing Examples of tests used

Generic Measurements of athlete size, bodycomposition, and chronological age aretaken at baseline as a reference point andto demonstrate physical change

Age, gender/sex, current weight,competitive weight class, height, bodycomposition skin fold measurements

Agility and speed Agility tests are undertaken to assessspecific ability to change direction, movewith speed over short distance, and moveone’s body with speed and precision. Assuch this provides a global measure ofcoordinated balance, coordination, andspeed, which is relative to MMA due tothe limited size of the competition area,and the need to evade and close distanceon your opponent

Nonsport specific: 20 m sprint (s), verticaljump (VJ) height (s), VJ height (cm), hopheight (cm) right, hop height (cm) left,hop distance right (cm), hop distance left(cm), pro agility drill (s); MMA specific: 2 mto strike (acceleration between lightgates), 2 m to takedown (acceleration toshoulder contact with bag), time fromfloor to standing

Anaerobic power It is essential to measure the degree atwhich the athlete can produce rapidtransfer of force anaerobically. This isa measure of anaerobic metabolism anda measurement of rate of forcedevelopment, both of which areimportant for MMA performance (e.g.,striking, speed to takedown)

Wingate anaerobic cycle test. Alternately,specific agility tests could be considereda nonspecific measurement of power:e.g., VJ height (s), VJ height (cm)

Strength 1 repetition maximum (1RM) testingmeasures the maximum amount ofweight you can lift one time. Submaximalrepetition testing (e.g., 10RM) usesa lighter weight, more repetition, andthen a formula to estimate maximumstrength. Maximal strength is importantfor grappling and its link to increasedpower

1RM: bench press (kg), squat (kg), Romaniandead lift (kg); 10RM: dumbbell shoulderpress (kg), bent over barbell row (kg)

Aerobic capacity A maximal or submaximal aerobic workloadtest can be used to estimate aerobiccapacity (the maximum amount ofoxygen the body can use during activity).This can be used to provide an estimateto the athlete’s capacity to undertakea 15-minute MMA competitive match orto estimate their ability to recoverbetween periods of maximal anaerobicexertion

VO2 max treadmill test (77); multistageshuttle run test



to prepare for MMA performance.The chosen routine is developedthrough analysis of MMA movementpatterns (54,79). Movements commonto striking and grappling should beused, such as shadow boxing at 50%speed or drills such as hip escapingand bridging, respectively.

Sports specificity is essential and allowsgreater velocity of movement executionduring technique (115) while develop-ing correct motor patterning for specifictechniques. Jump rope can be used earlyas a part of a dynamic warm up todevelop footwork speed and as a baseto progress with sport-specific drills inthe competition phase (93).

Recovery

The prescribed routine should includefoam rolling and static stretching toincrease flexibility and recover posttrain-ing. Two minutes of foam roller use in-creases muscle range of motion as muchas static stretching with no impact onforce production (53,75) and as suchcan be used before, during, or afterpower training. However, MMA re-quires greater flexibility than can beachieved with just foam rolling to allowperformance of some techniques (e.g.,head kicks, grappling positions such asthe oma plata shoulder lock), and assuch static stretching is applied as anadjunct to the dynamic flexibility rou-tine to ensure range of motion is main-tained. Hip flexor and adductor range ofmotion particularly should be main-tained through sustained static stretch-ing to allow performance of both BJJtechniques and high kick techniques.

Core Stability

Core stability training allows the devel-opment of greater force and allowsa greater base for power from whichforce can be initiated (27,72,95). Kickingand striking performance requiresabdominal activation to provide tensionto transfer power into the limbs(10,30,64,139) meaning abdominal acti-vation and control of trunk positionwhile the limbs are moved is essential.

The program is based on perturbationtraining, which is the challenge of the

active neural subsystem of the coremuscles by placing them on an unsta-ble surface and asking the body tomaintain spinal position while a variedperturbation is provided. Progression isaccomplished first through isometricstability in simple positions to multi-joint movements involving the hip,torso, and the scapular region (e.g.,the plank/side plank/bird dog) (44).The next step would be to add anunstable challenge (125), which chal-lenges the body to adapt to externalstimulus, improves neuromuscular con-trol (21), and assists with optimal per-formance of power activities (10). Thisincreases cocontractile activity ofmuscles to provide greater joint protec-tion (11). This is further developed bymaintaining a controlled trunk/bodyposition while the limbs are movedaway from the center of gravity toadd a further perturbation to balance.

Strength and Power Development

The preparatory phase is divided intosubsections. A basic transition phaseand introductory period are used toteach complex compound lifting tech-niques to ensure that the athlete hasappropriate levels of proprioceptionand neuromuscular control on to whichload can be added and to prepare theathlete for the controlled stress that willbe applied.

Four-week blocks are used to developstrength and power, respectively, andallow the use of an 8-week program ofmoderate volume, which is deemed bestto optimize strength and power (57).

Exercise selection initially is basedaround development of maximalstrength (and its underlying neuromus-cular characteristics) because this playsan important role in the production ofmaximal power and superior athleticperformance (29). Progression to powerdevelopment comes subsequently tothis subsection.

Strength exercises involving triple jointextension, such as the deadlift andsquat variations, are used alongsidebench press and other free weight com-pound lifts to develop core strength andproprioception. Strength training starts

at loads of 80% 1 repetition maximum(1RM) for 1–3 sets of 2–6 repetitionsand incorporating 3–5 minutes rest(8,37,39,73,106–109).

After 4 weeks of progressive training,increasing loads to 100% 1RM, with aninverse relationship between load andrepetitions (73), the athlete is pro-gressed to controlled power exercises.

Power is deemed central to successfulsporting performance (31,127) anddeveloped through triple extensionpower lifts (e.g., clean, snatch, highrow) to increase rate of force develop-ment (29,46,47,82). Power exercises canreplicate the physical burdens of wres-tling performance (71) and be beneficialfor striking and closing the distance(117). This acceleration power is animportant aspect to successful MMAperformance.

Power lifts and Olympic style lifts areused with a load of 30–60% 1RM for1–3 sets of 2–6 repetitions and rests of5–8 minutes (8,37,39,73,106–109).

Only 2–3 power exercises are usedin each session (1,38,115) to preventfatigue and overtraining. Speed isreduced with the increase in load;however, intention of fast velocity re-mains to ensure appropriate improve-ments in power.

Power lifts should always occur first insession to prevent fatigue limiting thedevelopment of speed and power(117). Appropriate rest times are usedto ensure that training is not compro-mised due to neural fatigue (57).

Volume is increased for both strengthand power sessions in increments of2.5–5% per week as required to preventovertraining (3,73).

Transition

The varied training for MMA meansovertraining is a serious consideration(68). Unloading periods are planned(weeks 11 and 19) to benefit recovery(65). An off loading week is planned atthe end of the preparatory phase toallow sufficient recuperation beforethe start of the fight camp, but withoutloss of the performance characteristicsdeveloped in this phase. This is followed


by an introductory competition phasefor 1 week to allow the athlete to learnthe new techniques that will be used inthe following phase. See Table 3 forspecific examples of exercises for eachsubsection of the preparatory phase andprescription guidelines.

COMPETITION PHASE(“FIGHT CAMP”)

The progression from a preparatoryphase into the competition phase pro-vides various benefits for the athlete andthe trainer. For the athlete, the gainsmade in the preparatory phase regard-ing absolute or maximum strengthand power can be transferred into anMMA-specific program. This can there-fore streamline the development of keyMMA performance characteristics (e.g.,power, speed of acceleration, absolutestrength) into a fight-specific strategyand plan. For example, if the aim of theathlete was to dominate his opponentwith grappling on the ground, then “gen-eral” power training can be progressedtoward focusing on acceleration speedto complete a double leg takedown.

For the coaching team, the move intoa competition phase of training allowsthe strength and conditioning programto become more efficient alongsidetechnical training and allowing the rep-lication of the demands of MMA com-petition and the appropriate metabolicsystem required to perform optimally.

Changes to the periodization strategyare mentioned previously and includethe movement into an undulatingperiodized program. This also allowsan alteration to the athlete’s scheduleto permit an increase in the numberof MMA, BJJ, and wrestling “technical”sessions with his coaches (which werenot a consideration in the preparatoryphase). An example of a weekly sched-ule is proposed in Table 4.

As previously mentioned, with thismodel concerning amateur athletes, itis likely that they may be balancingtraining with full time work. As suchthe number of sessions and amount ofcontact with the strength and condi-tioning professional is reduced andthe efficiency of the time spent in

strength and conditioning sessions isparamount. Changes made to the pro-gram at this stage to allow this, whileensuring development of the key char-acteristics of performance, are use ofcomplex training (CT) and high-intensityinterval training (HIIT).

Both power exercises and agility drillsare included in separate sessions dur-ing the microcycle; however, they arealso incorporated into CTand HIIT tooptimize session efficiency (3) whilepromoting specificity of movementpatterns and “special strength” (sportspecific) (118). With martial arts tech-nique, this is important to allow greatervelocity of technique execution (50,115).

At this stage, specific MMA trainingcommences and should focus on spe-cific MMA performance attributes,such as power, strength, changes ofdirection, explosive movement, endur-ance, and speed (117).

Complex Training

CT is one of the time efficient trainingmethods used within this phase. CTinvolves the coupling of kinematicallysimilar high-load and high-velocity ex-ercises in a set-for-set combination toinduce a postactivation potentiationresponse (24,34,35,80,116) and whichmirrors the benefits of separate resis-tance or plyometric training (74,133).This can be an effective tool for exercis-ing all elements of the force develop-ment curve in a time efficient manner.

It has been suggested that CT can bea beneficial addition to a program aspart of the competition phase strengthand power maintenance routine (61,88)while maintaining sport specificity.

Complexes involve the combination ofa strength-based exercise with imme-diate performance of a plyometric/power-based drill. The strength exer-cise component focuses on multijointstrength exercises (e.g., squat, deadlift)as a base for power production (133)and are combined with appropriateplyometric drills (e.g., sled-resistedacceleration). Triple extension exer-cises are preferable (e.g., squats, dead-lifts) because they assist to improverear leg drive in a rear hand punch

(134) or the performance of wrestlingtakedown techniques. The back squatat 30% 1RM is correlated with karatekumite success (112) and being corre-lated with peak power and T test agilitytimes (100).

The plyometric component of thecomplex should be entirely sport spe-cific using either equipment or a partnerto drill a specific situation or functionalsporting movement (e.g., accelerationto strike, movement to stand from thefloor).

High Intensity Interval Training

HIIT is important as a substitute forlong slow endurance training, whichmay have a negative effect on strengthand power development (117). It alsoallows the athlete to train at a higherintensity than possible with continuousaerobic training and improve bothaerobic and anaerobic capacity(55,69,111,117). HIIT is also a time effi-cient (99,121,130) effective method oflosing body fat and is therefore benefi-cial to continue during the weight cutperiod (120).

Power lifts can be applied as part ofa HIIT session using an activity: restratio of 1:3–6 for phosphogen systemconditioning and 1:2 for lactate systemmetabolism (117) over 5-minute roundsto improve tolerance of lactate accumu-lation and allow conditioning of aerobicrecovery (71) in accordance to the met-abolic demands of MMA competition(4, 63).

Power training as part of a CTor HIITschedule uses 30% 1RM (9,81,112,140)combined with an 80% 1RM resistedmovement (82). Only 2–3 power exer-cises, incorporating 2–3 sets (71), shouldbe used in each session (1,38,115).

There are also other various benefits toCT/HIIT within the competitionphase. The variety of exercises thatcan be undertaken with these methodsof training allow MMA technique–specific movements to be combinedwith unorthodox loading techniques(e.g., kettlebells, battle ropes, medicineballs, chains) (31,97,126,129). This allowsthe athlete to continue to physically



adapt to varied stressors while maintain-ing the athlete’s interest and motivation.This could include transverse plane load-ing that is deemed to benefit rotationalstriking technique (123). For example,one CTor HIITdrill could use unilateralpower lifts to develop rotational forceproduction and multiplanar strength(10,11,71,119).

Alternately, medicine balls specificallyare a good method of working in thetransverse plane through the openkinetic chain (123,129) in a ballisticthrowing drill. Ballistic training is valu-able to increase force development(49,115,142), movement-specific stretch-shortening cycle function, acceleration,and movement velocity (28,29,83,142).This could be performed with medicine

ball throws to replicate striking as theplyometric component of a complex drill.

The opportunity to work in high vol-ume within CT and HIIT sessions isused to increase metabolic bufferingof lactate levels in preparation for com-petition (41,134). Six sessions of HIIT(15 minutes duration) over 2 weekshave been shown to increase muscleaerobic capacity and metabolic control(113). This can be applied with 2 ses-sions (15 minutes—10 minutes rest—15 minutes) per week with fluctuatingintensity (120).

Agility Drills

Speed and accuracy of foot placementare essential in many combat sportsand martial arts. The ability to precisely

move to control position of yourselfand your opponent to close distance,strike, complete a takedown, or defendthrough evasion is important to repli-cate and drill in training.

One such example is the 458 step lad-der drill. The starting angle of 35–458for anterior foot placement when per-forming powerful kicks (48) and can bereplicated by traversing an agility lad-der through 458 diagonal steps. Otherexamples could include sled-resisteddrills, which can be used to increasestride length (101) and short-distancepower (32).

Plyometric training can increase kickingpower (48,114) because the stretch-shortening cycle is important for kicking

Figure. Annual Periodized Training Program model.


performance (48). However, agilitytraining must be specific to sport perfor-mance. It is appropriate to use closeddrills and to progress to specific situationdrills using partners and live sparring toreflect the precise movements of MMAat “game speed” (60).

It has been suggested that gainsfrom plyometric training can be sus-tained with 1 weekly session (17,56,114),which can be prescribed with 1specific agility/speed session in com-petition phase.

Maintenance Sessions

In MMA, greater tensile strength ofconnective tissue (39,72) is requiredin all joints (4) for optimal muscle bal-ance (63). Therefore, the competition

phase microcycle includes prehabili-tation exercises, flexibility/recoverysessions, and core stability trainingto ensure continued sustenance ofthe biomechanical and neuro-muscular benefits of the preparatoryphase.

These maintenance sessions are asfollows:Flexibility: dynamic stretching protocol,prolonged static stretching, and foamroller;Core stability: isometric trunk muscu-lature loading against perturbations(e.g., bird dog, plank);Prehabilitation neuromuscular control:body weight–resisted dynamic controlexercises (e.g., single leg squats, handstand holds);

Prehabilitation general joint strength-ening: assistance exercises for strengthmaintenance (e.g., dumbbell shoulderpress, barbell bench press); strengthtraining should be performed 1–2 timesper week to sustain gains from the pre-paratory phase (71);Power lifts/olympic style lifts: limitedto 2–3 times per week (25,104,107) toensure optimal gains without overtrain-ing. As such one power maintenancesession can be prescribed, alongside 2power exercise HIIT sessions (82).Power lifts should always occur first ina session to prevent fatigue limiting thedevelopment of speed and power (117).Appropriate rest times must be used toensure that training is not compromiseddue to neural fatigue (57).

Table 3This table provides prescription guidelines for possible exercises to use through all subsections of the

preparatory phase

Exercise prescription guidelines

Subphase Exercise examples Guidelines

Prehabilitation Bird-dog motor controlexercise (motor controlexample)

Resistance: body weight; intensity: 20–60%; repetitions: 10–15; sets: 3–6; rest: 1–2 minutes. Start with 3 sets of 15repetitions at 20% intensity; progress with an inverserelationship between intensity and volume (e.g., increase to3 sets of 10 repetitions but increase intensity to 40%) (22)

Multiplane rotator cuff loading(muscular enduranceexample)

Resistance: resistance band/cable machine; load: 30–60%;repetitions: 12–20; sets: 3–5; rest: 30–60 seconds. Startwith 3 sets of 20 repetitions with a 30% 10RM load. Progresswith an inverse relationship between load and volume(e.g., increase to 4 sets of 12 repetitions with a 40% 10RMload) (72)

Dynamic flexibility Shadow boxing, hip escapedrills, Wrestler’s sit out drill

Volume: 60 seconds repetitive motion per drill; sets: 3–5 setsper drill; relative rest: 30–60 seconds (within a 20- to 30-minute session) (6)

Recovery Quadratus lumborum foamrolling

Duration: 2 minutes per area (53,75)

Static adductor stretch Static stretching: duration, 30–60 second holds; rest: 20seconds rest between repetitions. Repeat for approximately8 minutes (143)

Core stability Unstable plank holds, crossbody mountain climber,reverse curl

Repetitions: high repetitions until fatigue/loss of techniquecontrol; sets: 3–6; rest: 1–2 minutes (22)

Strength (preparatory) Deadlift, back squat Maximum strength: load, 80–100% 1RM; sets: 1–3 sets;repetitions: 2–6 repetitions; rest: 3–5 minutes rest(8,37,39,73,106–109)

Power (preparatory) Clean, snatch Power: load, 30–60% 1RM; sets: 1–3 sets; repetitions: 2–6; rest:5–8 minutes rest (8,37,39,73,106–109)



Prevention of Overtraining

The varied training for MMA meansovertraining is a serious consideration(68). To prevent overtraining and tooptimize the efficiency of the program,the following rules are applied acrossthe program.

Loading/Intensity Parameters

� A careful balance between trainingand rest is planned to reduceinjury risk as intensity increases(2,5,33,40,58,67,76,94,103,131,132,135,136).

� There is an inverse relationshipbetween load and repetitions (73).

� An intensity of 90% of 10RM load inthe chosen microcycle in the last2 weeks of the fight camp is used toprevent excessive fatigue and over-training (13).

� Volume is increased in increments of2.5–5% per week as required to pre-vent overtraining (3,73).

� Unloading periods are planned (weeks11 and 19) to benefit recovery (65).

� 1 day per week for rest is appropriatefor 4–6 week periods of athleticallydemanding programs (94).

Taper/Weight Cut

Weight cutting is common in combatsports but can adversely affect perfor-mance. A 5% rapid loss of body weightcan reduce strength, aerobic capacity(137), and punching force (122).

The optimal tapering strategy pre-scribes a 2-week period with an expo-nential reduction in volume by 41–61%while maintaining intensity (16,141).This is achieved by an immediate50% taper on day 1 of week 19 andgraduated regression (141).

For an effective weight cut, loss is lim-ited to 1–1.5 kg/wk (70) and the ath-lete should commence the competitionphase nomore than 5 kg above fightingweight. Only 1 kg of acute intentionaldehydration should be planned (70).

Practical Applications

In response to the lack of defined andspecific exercise program for MMA,a 2-stage model of strength and condi-tioning has been provided for an

Table

4Example

weekly

schedule

(weeks17–18)

Weeks17–18

Monday

Tuesd

ay

Wednesd

ay

Thursday

Friday

Saturday

Sunday

Morning

6–6:30am

,flexibility

(I)

6–6:30am

,core

stab

ility

(I)

6–6:30am

,flexibility

(I)

6–6:30am

,core

stab

ility

(I)

Rest

9–10am

,MMAtraining;11:30am

to12:00pm,powermaintenan

ce9–9:15am

,prehab

ilitation;

9:15–10am

,HIIT

Afternoon

Fulltimeworking/rest

from

activity

Rest

Rest

Evening

8–9pm,

wrestlin

g8–8:15pm,

prehab

ilitationNMC;

8:15–9pm,HIIT

8–9pm,MMA

training

8–8:30pm,CT

session;8:30–9pm,

prehab

ilitationGJS

Rest

8–9pm,BJJ

training

5–6pm,ad

vanced

MMAag

ility

GJS

5general

jointstrengthening(assistance

exercise);NMC5

neuromuscularcontrolexercises;(I)5

indep

endenttraining.

NB:Alltechnical/strength

andconditioningsessionsincludeadyn

amic

warm-upan

drecovery

session(10minuteseach).


amateur MMA athlete, guided by thebest available evidence. The separationof the significant preparatory and com-petition phases of training ensures thatthe athlete has completed a well-structured preparatory phase of train-ing developing general fitness, strengthand power; before undertaking a sportspecific “fight camp.” Hopefully, thisshould minimize any risk to the ama-teur fighter from being under preparedto perform in combat sports.

For a professional fighter, the prepara-tory phase may be extended to includeany transitory period between thecompletion of a fight and the com-mencement of a new competition phaseand as such would include a slower pro-gression alongside continued technicaltraining sessions.

This model demonstrates an efficientway of maintaining physical develop-ments of the preparatory phase througha period of reduced time spent with thestrength and conditioning coach andgreater demand from technical trainingsessions. It further benefits by theappropriate use of training methods totransfer gains from general strength andpower development into a sport spe-cific environment.

Conflicts of Interest and Source of Funding:The author reports no conflicts of interestand no source of funding.

Chris Tack isa highly special-ized musculoskel-etal physiothera-pist working atGuys & StThomas’ NHSFoundationTrust, London,United Kingdom.He is a lead

clinician and owner of All Powers Phys-iotherapy, Rehabilitation & Conditioningin London.

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Evidence-Based Guidelines for Strength and Conditioning in Mixed Martial Arts