THE BEST OF THE BEST

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The OFFICIAL BLACK MARKET Guide To

Strength Training for MMA

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CONTENTS

INTRODUCTION

The Best Mixed Martial Arts Training Interview Ever!

Strength Training For Fighters -15 Random Thoughts

STRENGTH

Strength Training for the MMA Fighter

The Kettlebell Solution For MMA Strength And Conditioning

CONDITIONING

Conditioning for the MMA Fighter: Is Traditional Aerobic Training Necessary?

Conditioning for MMA, Part-2: Training the Energy Pathways

High Octane Cardio - Train like a man, not a rodent!

MENTAL TRAINING

Beating the Jitters

Fighting Through Fatigue

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INTRODUCTION

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The Best Mixed Martial Arts Training Interview Ever!

What happens when you put 3 of the top MMA strength coaches in the same room? I don’t know either. But when you email them a list of

questions, you get some amazing answers.

I’d like to introduce to you Alwyn Cosgrove, Joe Dowdell, and Martin Rooney, the 3 best strength coaches in North America when it comes

to training Martial Artists (in addition to the thousands of other athletes that they train).

If you are at all serious about improving your athletic performance (in any sport), losing fat, or improving your nutrition and training, you

must pick up Alwyn and Martin’s training books. Let’s find out a little bit more about each coach.

Alwyn Cosgrove:

Personally I have a Fourth Degree Black Belt and had National, European and World Titles over five different weights in my career. I was

fourteen when I got my first degree black belt and started competing in the men’s division. It was competition that got me interested in sports

science – which led to my going to college and ultimately my career as a sports training consultant today. I began training other martial

artists in 89/90 when I was still competing and had good success.

Currently I have trained the entire gamut of martial athlete – from the rookie to several national champions, five world champions and a

Commonwealth Games Gold medalist. I own and operate a training facility in Santa Clarita California and have authored an e-book on

“Secrets of Martial Arts Conditioning” available at www.alwyncosgrove.com.

Joe Dowdell:

I began studying both Tae Kwon Do and freestyle wrestling during high school. While in college, I was training at a place called Waering’s

Gym in Virginia Beach, VA where I began to box. After college, I moved to Paris, France for work and began studying Muay Thai at a place

called RD Sporting Club. Today, I still enjoy kickboxing and I continue to incorporate it into my weekly training regimen.

As for my practical experience with working with MMA fighters and Brazilian Jiu-Jitsu practitioners -- I conduct all of my instruction at my

facility in NYC called Peak Performance (www.peakperformancenyc.com). Several of the fighters that I have worked with or consulted with

on their strength & conditioning programs, include Colin O’Rourke (Team Renzo Gracie), Rolles Gracie Jr. (Team Renzo Gracie), Igor

Gracie (Team Renzo Gracie), as well as several other Renzo Gracie students.

Martin Rooney:

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I have been lucky to be working with many of the top MMA and Brazilian jiu jitsu practitioners in the world for the last 5 years (Renzo

Gracie, Ricardo Almeida, Rodrigo Gracie, Sean Alvarez, Roger Gracie, and many others). I have set up everything from their physical

training, to nutrition, to strategic development, to even help corner them at events such as Pride, UFC, and the ADCC world grappling

championships all over the world. I currently am on the editorial counsel for Gracie Magazine in Brazil and write all of their training

columns. I am also a 2 stripe blue belt in Brazilian Jiu Jitsu and am currently training wrestling and Muay Thai as well.

All of the last 5 years of experience have led to my newest book “Training for Warriors: the Team Renzo Gracie Workout” which can be

purchased at www.elitefts.com. The book is what I consider one of the most comprehensive training books for MMA. I have spent the last 2

years writing it, and it contains everything our team has done from physical training, to weight cutting and diet, to pre-fight warm-ups and

strategic preparation. We are lucky to be training at the 30,000 square foot Parisi Speed School. This state-of-the-art facility boasts

everything a fighter could dream of for training.

CB: Everyone has very impressive credentials. You guys are definitely the top guys for MMA training. Let’s talk about the athletes. What are

the physical characteristics of a top MMA fighter? How much muscle do the top fighters need?

JD:

First of all, physical characteristics can vary from fighter to fighter based on their genetic physical attributes (i.e., limb length) as well as

their dominant style of fighting (i.e., grappler, striker, etc.). But, usually, the top fighters excel in several of the following areas:

� Strength

� Speed

� Power

� Endurance

� Quickness

� Agility

� Flexibility

That being said, I think the real key is to figure out which area or areas that your fighter is weak in and then improve his or her ability’s in

those areas while maintaining their strengths in the other areas.

The really top fighters also exhibit really high levels of relative strength for their desired weight class. So, rather than looking at it from the

perspective of how much muscle does a top fighter need, I think it’s most important to look at their relative strength. Furthermore, an

increase in muscle mass could ultimately move that individual to higher weight class--where they may no longer be able to dominate their

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opponent.

MR:

Obviously, if you asked me to just list the most important characteristic, that would be impossible, but a few is easier. A top fighter today

should possess anaerobic endurance, strength, speed, power, and flexibility.

Interestingly, many of the top fighters have different amounts of different styles of fighting technique (striker, grappler, or wrestler) so there

is no physical characteristic that I feel is most important. For instance, a fighter can be weaker than another, but have better technique which

makes him look stronger. Or a fighter can be less flexible than another and still successful. I do believe that anaerobic endurance is at the

base of my ideal fighter. Strength, speed and power all disappear when a fighter is dead tired.

There is no muscle mass amount required to be a top fighter. There are many muscular fighters that are successful (Mark Coleman, Kevin

Randleman, Ken Shamrock) and then many less muscular as well (Pete Williams, Sakuraba, Royce Gracie). Interestingly, the fighters I just

listed in the less muscular category beat the fighters in the more muscular. What I will say is that top fighters need enough muscle mass to be

strong for their weight and need to have a highly efficient nervous system. Hypertrophy is not the key as many would suspect, strength is.

AC:

Speed. Power. Flexibility. Strength. Lactate Tolerance. And the ability to develop high levels of these while keeping bodyweight low! Really

they have to have it all. To step into a ring against another fighter who is equally skilled is like preparing to go to war. One chink in your

armor can make the difference.

They need to have explosive power and speed to attack and defend effectively; they need to be able to have the physical “armor” to

withstand attacks. And they need to have the physical and mental endurance to continue to withstand and deliver punishment over several

rounds!

Muscle mass is a function of the athlete’s need for this physical armor, and their need for strength with respect to their weight class.

Basically the more muscle the better within the weight.

CB: Describe the strength training portion of a fighter’s program. What type, how much, what exercises to avoid, and when in their schedule

is strength training performed?

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MR:

I perform some form of strength training all year long at the Parisi Speed School with the fighters. I have been lucky that my fighters are

consistent and we usually do physical training 3-4 times per week. Depending on where certain fighters are physically at is going to

determine what I do with them. Since each is on a different level, each is working on different things.

For the most part, easy rules of thumb for my training are that we do general heavier work and eccentric training further out from a fight, and

move to light faster, more specific movements as the fight approaches. We avoid super heavy work and eccentrics to prevent the trauma and

subsequent soreness that follows.

AC:

Typically I only use ground based lifts (deadlifts, cleans etc). I have a great photo of Tito Ortiz in full triple extension – exactly what the

Olympic lifts develop. Who says the Olympic lifts don’t transfer to sport?!

We tend to use a lot of offset lifts (i.e. loading in one arm, DB snatches, etc.) to better simulate the lack of balance in a fight.

Prior to any weight training we use bodyweight exercises – a fighter has no business using loads if he (or she) cannot stabilize and control

their own bodyweight.

And as far as the lower body goes – a fighter spends so much time in a split stance or on one leg we use a LOT of unilateral work.

As far as typical weaknesses – every ATHLETE I have ever worked with needs more posterior chain work. Fighters are no exception.

The other main thing to look at is that most training programs take place in the sagittal plane. Fighting takes place in all three planes – but

particularly the transverse plane. So a training program needs to have frontal plane and transverse plane exercises in addition to sagittal plane

exercises.

I avoid isolation exercises unless there is a clear reason to do so (imbalance, injury etc).

We periodize the training according to upcoming events – increasing intensity but backing off on volume AND frequency as we approach

fight night.

JD:

Strength training should be performed all year round with the exception of several weeks of active rest built into the fighter’s yearly training

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schedule. I will vary the type, duration, frequency, intensity and volume of training depending on the following situations:

1) The amount of sport-specific training the fighter is performing.

2) The number of Energy System Development sessions they are performing during the training phase.

3) Their ability to recover from workout to workout, particularly on multiple training sessions in a day.

As they get closer to a fight, I will decrease their volume & frequency of strength training, but will maintain &/or slightly increase their

intensity. As a rule of thumb, I don’t believe that there is such a thing as a good exercise or a bad exercise. Rather, I look at exercise

prescription from the perspective that one chooses a particular exercise at a particular time in the training cycle either appropriately or

inappropriately. Furthermore, when choosing exercises, we must always evaluate whether the benefits of the exercise outweigh the risks.

CB: How can a fighter develop a stronger punch and kick?

AC:

Two main methods: By training the core in the transverse plane (all kicks and punches are a result or powerful ROTATION – they are not

linear), and by training the ability for the antagonists to decelerate the limb. If you cannot safely decelerate a movement – your body will not

allow you to accelerate the movement.

So training forced eccentric loading (lunges, landing from jumps, etc.) and strengthening the antagonists are keys. We also do a lot of release

work (dropping and catching a DB at speed) that I picked up from Jay Schroeder’s work.

JD:

I find that a fighter can usually develop a stronger kick &/or punch if they improve their core strength. In particular, they usually need to

improve their strength and stability in the transverse and frontal planes.

At my facility, I have a high speed-low inertia device that I will have my athletes perform exercises such as a Reverse Wood Chop, Resisted

Hip Flexion, etc. By utilizing this apparatus, they can safely explode into the movement without having to deal with a flying weight stack. I

also like to utilize medicine ball drills because they allow the athlete the ability to release the apparatus as well as force them to learn how to

decelerate an object.

MR:

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First off, I would say get a great coach and practice your technique. When I began training Muay Thai, I found out I was a 200 pound guy

punching and kicking with the power of a 140 pound expert fighter. Even though I was more physically powerful than these guys that were

much less strong, they just had impeccable technique. So first learn the technique inside and out.

After your technique is awesome, then build strength and speed in specific areas. The hips and legs are the most important for both powerful

kicks and punches followed by the core. This is where we spend most of our time training, when the athletes are not focused on technique.

We perform a lot of squats, deadlifts and single leg movements. Heavy bar lunge walks are a killer in this area.

CB: How do you improve a fighter’s fitness with intervals, cardio, sprints, and other creative methods? What works? What doesn’t work?

JD:

First of all, you need to look at the breakdown of the fight. How many rounds is the fight? How many minutes per round? Will there be an

additional round in the event of a draw? How many fights will they have in a single night? Etc.

Once you have this information, you can determine the appropriate work to rest intervals for your fighter. Generally speaking, I will utilize

many different methods of training (and tools) including the following:

• Sprints

• Hill Sprinting

• Stadium/Stair Sprinting

• Rowing

• Rope Skipping

• Sled Dragging

• Farmer’s Walk

• Super Yoke

• Circuit Training

Again, it really goes back to what they need and what energy system they are weak in. For example, do we need to improve the capacity of

their Anaerobic Lactate System or do we need to improve the power of their Anaerobic Alactate System?

MR:

This is probably our most dreaded aspect to train. Our workouts have become legendary in the fight community. Over the years we have

done sprint work, high speed treadmill work, stadium stairs, extended sled pulls, advanced weight circuits, kettlebells, sandbag lifts and

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drags, isometric sessions, obstacle courses, and many others.

At first, I tried to be too specific, working kicking, punching and ground work into the training. I have had better results (and less injuries)

keeping them separate. My advice would be to leave the physical training and fight technique apart.

I have found that sprints mixed with Olympic lifts for my advanced athletes have been great. The 20-minute straight sled pulls are also a

mental challenge. Overall, the key is to have everything mapped out, but add great variation to the training to keep the fighters excited and

keep it interesting.

AC:

Interval sprints, sled dragging, circuits – anything that trains the fighter to tolerate maximal effort work and lactate build up will work. We

use DB matrix work, combination lifts, complexes, bodyweight circuits, and speed ladder drills, all to take the heart rates through the roof

and tolerate the lactate.

Ideally the more specific the energy system work the better, so doing bag work, pad and shield drills etc in an interval manner is usually a

more effective tool than running or cycling.

Always have the fighters wear a mouthpiece when doing any endurance work – you’ll be wearing it in a fight and it does restrict air flow

somewhat – so you have to prepare for that. It’s also important for fighters to learn to keep their mouths closed, and breathe through their

nose as much as possible – an open jaw is a lot easier to break than a closed one!

One more thing that most trainers won’t think of is training muscular endurance and in particular isometric work. In a MMA match,

submissions and defending submissions are often completely isometric.

What doesn’t work? Anything that is just aerobic in nature – anything that’s long slow distance type of work really doesn’t help. The sport is

too fast and too intense.

CB: What are key factors for injury prevention in MMA fighters?

MR:

Make sure the athletes are not overtraining. These guys are still in the mindset of more is better. I have had to bring my athletes down from 3

different training sessions per day where they had nothing they were specifically working on to sometimes one a day and making sure they

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were getting the right rest and recovery.

Make sure that your athletes plan their workouts and know what they are trying to achieve each session. Just rolling or sparring is not

enough. Instead of getting better, you just get beat up. By recording all past workouts and really knowing your fighters you will be able to

monitor this and shut them down if you have to. The beating they take is unreal, you need to know when you are doing too much.

The simplest way you will know your fighters are overtraining is that they will tell you. If they complain of soreness, being banged up from

previous sparring, being tired, or not up for the training, you need to back off. We also look at heart rate pre session with our guys and record

everything.

AC:

Again the ability to decelerate a limb is paramount so training eccentrically, and training the antagonists is a key factor. FUNCTIONAL

flexibility (my term – relating to range of motion WITH strength in the range) is important.

JD:

Make sure that your fighters perform strength training exercises in multiple planes of movement. They should also perform exercises at

varying speeds of movement. In addition, make sure to incorporate exercises that target the following areas:

1) Rotator Cuff {especially the Teres Minor & Infraspinatus musculature)

2) Neck

3) Lower Back

CB: Describe the abdominal/core training component of MMA programs. Do fighters need to do thousands of repetitions?

AC:

We do as much core work on the feet as possible (barbell contact twists, cable work, chops and lifts, med ball rotations and throws) before

going to the floor. Recently I’ve been experimenting with some of the kettlebell lifts with my fighters and have had excellent results.

I do use the Swiss ball quite a bit for core work (jackknifes and pikes in addition to crunches and twists) and we almost always use external

loading, rarely exceeding ten reps per set. If you can do thousands of reps, the exercise is too easy for you. In fact if you can do more than 20

reps I’d suggest the exercise is too easy. We normally finish with prone vacuums and side planks for time.

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JD:

I like the following exercises for increasing the strength and power of the Posterior Chain:

1. Reverse Hyperextensions

2. Glute-Ham Raises

3. Caber Toss with a Medicine Ball

4. Kettlebell Swings (Single Arm and Double Arm)

5. Good Mornings

6. Westside Style Cable Pull Through

I like the following exercises for increasing the strength and power of the Abdominals:

1) Swiss Ball Crunches with Medicine Ball Toss

2) Cable Wood Chops

3) Reverse Cable Wood Chops

4) Russian Twists

5) Turkish Get Ups with a Kettlebell

6) Kettlebell Windmills

7) Super Yoke

8) Asymmetrical Loaded Farmer’s Walk

I feel that for the most part, individuals should utilize fewer repetitions (less than 20 reps), higher intensities and with moderate to explosive

tempos. In addition, I would also incorporate some muscular endurance work for the core--especially some isometric work. In particular, I

would vary the length of the isometric holds by utilizing15, 30, 45 and 60 sec. holds at varying joint angles. As for training the muscular

endurance capabilities of the core, I would employ many of the above exercises, but I would just increase the number of repetitions

performed in a set.

MR:

The Core is of course, a key in my training. Not just for fighting, but any athletic endeavor. We do a ton of med ball work, reverse hypers,

deadlifts, partner body weight lifts, and a lot of stability work. Most people just work tons of reps of only certain exercises, but not enough

movements. We work in all planes of movement to make sure that we are developing complete fighters. The core training section in my book

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covers my favorite 15 core exercises for fighters. I challenge everyone to try the Alligator and the Hoover.

In jiu jitsu the hip movement is key. The core controls that movement on the ground. In addition to that, I do believe that endurance for the

abs for MMA is important. If you have ever seen one fighter on his back taking kicks from a standing fighter, you know what I mean. Try to

keep that isometric crunch up for a few minutes while a guy like Fedor is trying to smash your teeth out. It will get you hitting some extra ab

work.

CB: What is the role of a dynamic warm-up in fighter preparation? Any exercises you insist fighters use before a workout?

JD:

I feel that a dynamic warm up is extremely vital to any athlete’s pre-training &/or pre-competition process; but, I think it is especially

important for combat athletes. I like having them perform exercises like agility ladder drills, the dot drill sequence, body weight squats,

walking lunges with a torso twist, etc.

In addition to a brief dynamic warm up, I will use a specific warm up prior to training. The specific warm up consists of the first two

exercises such as Box Squats and Flat Barbell Bench Press with Chains. I will have the athlete perform several sets of each exercise before

beginning the actual work sets. For instance, I will have them perform two reps of Box Squats with a load that is about 60% of their 1 RM

followed by a 20-30 second rest. Then, they will perform 2 repetitions of Flat Barbell Bench Press with a load that is about 60% of their 1

RM followed by a 20-30 second rest. They will repeat this process two or three more times, but they will progressively increase the weight

until their last warm up set is very close to their first working set.

If it pre-competition, then they will perform several drills such as Shadow Boxing, Focus Mitt work and some take down drills as a specific

warm up for the fight.

MR:

My new book’s first chapter has 20 pages on the dynamic warm-up. There is another chapter strictly dedicated to pre fight warm-up as well.

This is because I consider it to be the cornerstone of my program. Many of the fighters I work with like Ricardo Almeida and Rodrigo Gracie

have adapted it into their academies and are experiencing tremendous success.

We go through the 37 exercises listed 3-4 times per week. Not only is it great for stability, strength, balance, coordination and flexibility, but

anaerobic endurance as well. Just try blasting through all 37 exercises for 12 reps in 16 minutes like we do at 7am. It will wake you up.

AC:

I don’t insist upon anything. But I educate my athletes well so they start to understand why we are doing certain things. Everything we do is

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developmental – we start warm-ups with slower movements and ranges of motion and work through until we are moving through maximum

range at maximum speed. The whole point is to prepare for the session and the demands it is going to place on the body. I always like the

hips and lower back to be well warmed up, but everything else will vary according to the planned workout.

CB: What’s the biggest myth in MMA fighter preparation?

MR:

I think the biggest myth is that many fighters out there think they can get ready in a few weeks for a fight. MMA is a rough gig. These guys

may not know they are fighting or who they are fighting until a few weeks before the event. I have watched so many fighters come into

fights out of shape as a result and lost.

Just like cramming for a test in school, cramming for a fight is not going to give you the best results. If you want to fight big time, you need

to be training all year. If not, you should look for another way to punish yourself.

AC:

Probably the early morning long distance run and the weights will slow you down stuff that’s typical with ALL sports.

There’s also a misconception that because of the ‘street’ or ‘thug’ image that MMA has, that these fighters are not intelligent conditioned

athletes. If most sport coaches had their athletes develop the conditioning levels of fighters – they’d be extremely happy.

I’d add also that because the martial arts are thousands of years old, people think that your training program should be too. Science has

shown us better ways to train.

JD:

There are many myths in preparing a fighter for a mixed martial arts competition.

The first one that sticks out in my mind is that some people still believe that lifting weights will make you less flexible. The reality is that

resistance training through the entire range of motion will actually increase an individual’s strength and stability throughout the entire range

of motion.

On a side note: Increasing flexibility without a corresponding increase in the individual’s strength in the newly acquired ROM will actually

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promote joint instability and thereby increase the likelihood of injury.

CB: Let’s not forget about female athletes. What special considerations do you take into account when training females for MMA?

AC:

Females tend to have weaker posterior chains and in particular upper backs, and exhibit excessive thoracic curves and forward head posture

(having breasts will offset COG and wearing high heels). So our corrective stage programs address this. They also tend to have short, tight

hip flexors.

However, the training to correct these imbalances is the same as if they were male, and the other training remains the same. We also try to

get a little more aggression out of females. Society has made this a negative trait for a woman but we try to encourage it.

JD:

Females tend to be more flexible than men, which often creates more instability around their joints. Also, because females have a greater “Q

angle”, they tend to have a greater incidence of improper force distribution through their lower kinetic chain. Therefore, it is important to

increase the strength and stability around their hip, knee and ankle joints.

Women tend to be weaker in their upper extremity due to a lack of loading which is usually the result of a fear of looking to muscular. As a

result, they tend to have weak upper and lower backs as well, which once again can lead to lead to a greater incidence of injury due to

improper force distribution through the Spine.

MR:

I just trained Celita Schutz for the last Olympics in judo, and I have to say that she changed the way that I thought about female combat

athletes. Although she is a 3 time Olympian and one of the best judokas in the world, she proved that women can be incredibly strong, fast,

technical and mentally tough with the proper training. I have also worked with jiu jitsu women that also used their flexibility to their

advantage.

In terms of training, I often have to start more on the base because unlike many of their male counterparts, the females are not usually

strength training. Common areas of weakness are the hips and low back. Once we have added this component though, I have been able to

work a similar training regime with the girls. (Just less weight on certain activities, of course). Interestingly, Celita trained with many of the

high level guys and topped them in a number of activities.

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CB: Any final comments?

JD:

I just want to say thank you for allowing me the opportunity to be involved in this Q & A. It looks like I am going to be opening Peak

Performance LA within the next 6 to 12 months so I’ll let you know. Also, my web site is www.peakperformancenyc.com.

MR:

Thanks for having me in for this interview. It was my pleasure to share some of the lessons my team and I have learned over the last few

years. I hope the information helped some people out there to take their game to the next level. Please check out my new book Training for

Warriors: The Ultimate Mixed Martial Arts Workout at elitefts.com and let me know what you think.

AC:

Alwyn Cosgrove is the author of “Secrets of Martial Arts Conditioning” available from: www.alwyncosgrove.com.

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Strength Training For Fighters

- 15 Random Thoughts -

By Ross Enamait - Published in 2006

First Things First

Several years ago, I provided a brief overview of strength training for boxers. It was a basic summary, which was unfortunately misquoted

and often misinterpreted. Due to the continued confusion, I have created this article to address several important topics. There are those who

continue to despise the thought of strength training for competitive fighters. This article will shed light on this often-debated topic. The

material presented herein is not specific to any fighting style. The focus of this article is strength training for the combat athlete.

Let’s now proceed to 15 random thoughts…

1. Strength Training

Notice how this article is entitled strength training and not weight training. There is a difference between these two phrases. Strength training

involves the use of resistance exercise in the pursuit of increased strength. Resistance can come from several sources such as bodyweight

(ex. pull-ups), free weights, medicine balls, odd-objects (ex. sandbags), and resistance bands. Each tool is simply a means to an end. No tool

will guarantee results. No tool is better or worse than another. Each tool offers value if used correctly.

Many old-school trainers frown upon free weights, yet encourage bodyweight exercise. This is an illogical mindset however, as each form of

training can produce similar results. Free weights are not better or worse than bodyweight exercise. There are many fighters who swear by

free weights, while others prefer traditional methods such as bodyweight exercise. There have been successful fighters from both sides of the

fence. To deny this fact is a demonstration of nothing more than ignorance.

The tool is simply a means to an end.

2. Strength Training Is NOT Bodybuilding

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Many old school trainers cringe at the thought of weight lifting, as their interpretation of this phrase is akin to bodybuilding. The phrase

weight lifting causes one to automatically envision large, muscle-bound bodybuilders.

Let’s get one thing clear…

A fighter has no business following a bodybuilding routine. Bodybuilding emphasizes aesthetics. The activity involves posing various

muscle groups for a panel of judges. There is no concern for athletic qualities such as speed, power, and endurance. An athlete trains for

function. A fighter will not gain points on the judge’s scorecard by crafting a symmetrical pair of pectoral muscles. To compare strength

training for a fighter to bodybuilding is like comparing a fresh orange to an artificial apple.

Please note that this is not a knock against bodybuilding. Bodybuilding is simply not the ideal strength regimen for a competitive fighter.

3. What Is Strength?

Many critics of strength training for fighters do not understand the numerous strength qualities that exist. Strength is commonly described as

the ability to exert a force against a resistance. This simple definition is not enough however. We must instead examine more specific

strength qualities.

Maximal Strength – Maximal strength is defined as the amount of force that one can exert under voluntary effort. Max-strength is developed

by lifting heavy loads, or through bodyweight methods such as isometrics and the use of strenuous rep-for-rep movements.

Explosive Strength – Explosive strength is defined as the ability to express significant tension in minimal time.

Vladimir Zatsiorsky, highly regarded sport biomechanist and former strength and conditioning consultant for the Soviet Union Olympic

teams, has stated specifically that:

“The ability to produce maximal forces in minimal time is called explosive strength. Strong people do not necessarily possess explosive

strength.” (1)

Clearly, the development of one strength quality (ex. max-strength) does not guarantee the development of another (ex. explosive strength).

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This information may come as a surprise to many athletes who focus all of their strength work to one specific strength quality (ex. the athlete

who only lifts heavy loads to development maximal strength).

Explosive strength is a critical strength quality for all competitive athletes.

Speed Strength – Speed strength is defined as the ability to quickly execute an unloaded movement or a movement against a relatively small

external resistance. For example, working with a punch-out drill against the heavy bag would equate to the execution of a relatively small

external resistance, as the weight of the glove is insignificant.

For more information regarding punch-out drills, please refer to the link below:

Intensifying The Heavy Bag

Speed strength is also very important for fighters. Unfortunately, many athletes train improperly, hence sacrifice this strength quality. For

example, world-renowned sport scientist Yuri Verkhoshansky and colleagues established that:

“Excessive maximum strength training can impair speed-strength and technical skill in boxers.” (2)

Strength Endurance – Strength endurance is defined as the ability to effectively maintain muscular functioning under work conditions of

long duration. Strength endurance is a vital strength quality for any combat athlete. Power and speed are useless without the stamina

necessary to apply these physical attributes throughout the contest.

And contrary to the opinion of many, free weights can be effectively used to enhance a fighter’s endurance. For example, this routine offers a

high-speed conditioning challenge, ideal for any combat athlete.

4. Multifaceted Competition

Combat sporting events are multifaceted in nature. One must be well-rounded in terms of his strength preparation. It is not enough to

develop one strength quality at the expense of all others. A fighter requires a unique blend of each strength quality.

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5. Basic Anatomy and Physiology

After reading that excess max-strength can impair speed strength, you may initially assume that heavy weight lifting is harmful for fighters.

This is not true however.

Many old school trainers believe heavy weights will lead to excess bulk and reduced speed. This is a myth. Although excessive development

of max-strength can pose problems, this strength quality is still important (if trained in moderation).

To understand the relevance of maximal strength training, it is important to first understand how the body functions. Once you understand

the body, there is no disputing the relevance of maximal strength training.

For starters, muscle fibers are grouped into motor units. A motor unit contains hundreds of muscle fibers and one nerve, which delivers a

signal to the muscle fibers. All of the muscle fibers contained within the motor unit are of the same type (fast twitch or slow twitch). When a

signal is passed for the motor unit to contract, all of the fibers within that motor unit will contract.

When training for power development, we must target the fast twitch muscle fibers. Unfortunately, not all motor units are activated at once.

Low intensity exercise does not activate the fast twitch muscle fibers. If the exercise does not stimulate a fast twitch motor unit, the muscle

fibers contained within the unit will not adapt to the training. Essentially, if the motor unit is not recruited, no response occurs.

Thus, if you only lift very light loads, you will not adequately target the fast twitch muscle fibers. When lifting heavy loads (training

maximal strength), a high percentage of motor units are activated. During such intense loads, fast twitch motor units are recruited. For this

reason, maximal strength training is considered the superior method for improving both intramuscular and intermuscular coordination.

So, while excessive max-strength training can lead to problems, this strength quality must not be ignored. Through proper program design,

max-strength training can be used to enhance the power potential of any athlete (ie. improve your ability to recruit, hence utilize your fast

twitch muscle fibers).

6. What About Speed?

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Many will read of heavy weight training and falsely assume that such methods will negatively influence speed. One common myth suggests

that heavy weight training will lead to unnecessary bulk, which consequently will reduce range of motion and speed development. This is

completely untrue.

Consider a powerful football player who sprints 40 yards in less than 5 seconds. Clearly, weight training does not influence his speed. What

about the 100 meter sprinter who covers this distance in less than 10 seconds? Weight training does not influence his speed potential either.

When you understand how the body functions, you will quickly realize that a strength program designed to enhance the efficiency of the fast

twitch muscle fibers will not harm speed potential. On the contrary, the right program can assist with speed production.

As stated in perhaps the best translated Russian text from Yuri Verkhoshansky, Special Strength Training – A Practical Manual For Coaches:

“When effective methodology is used, exercises with resistance promote not only an increase in movement speed but also perfection of

coordination, motor reaction, quickness and frequency of movements, the ability to relax muscles, development of local muscular endurance

and an increase in maximal anaerobic capacity.” (3)

7. What About Flexibility?

Another common myth related to strength training deals with flexibility and range of motion. Many trainers believe that free weights will

compromise flexibility. This is completely untrue.

A proper strength program will enhance range of motion. To those who disagree, I ask you to perform this simple experiment. Perform an

overhead squat and you will see just how much flexibility can be developed with proper exercise selection.

See the link below for a demonstration of the overhead squat.

Overhead Squat

Olympic lifters also offer a perfect example of power and flexibility. The two competitive Olympic lifts (Snatch and Clean-and-Jerk) demand

these two physical attributes. The individuals engaged in Olympic weight lifting are amongst the most powerful athletes in the world. These

men and women do not possess the muscle-bound physiques seen in bodybuilding. These individuals are powerful, flexible, and extremely

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athletic.

For another example, look at the flexibility of a gymnast. These athletes possess tremendous strength, yet remain as flexible as any athlete in

the world. Clearly, the strength work of these gymnasts has not compromised their range of motion.

There is no disputing the fact that strength can be developed without harming range of motion and flexibility.

8. What About Bulk?

Many coaches steer clear of strength training for fear that the work will lead to unnecessary mass gains. After all, combat athletes compete in

specific weight classes. Why would an athlete wish to gain mass if they are already struggling to make weight (as many do)?

Once again, strength training will not lead to mass if the athlete utilizes the correct program, while also paying careful attention to his

nutritional intake. The food that you consume is the real cause of weight gain (or loss).

The following quote from the definitive Supertraining text will shed light on this subject:

“Strength is not primarily a function of muscle size, but one of the appropriate muscles powerfully contracted by effective nervous

stimulation.” (4)

If you wish to gain strength, you must target the nervous system. This can be effectively done without weight gain. We can revert back to the

Olympic weight lifter for another perfect example. These athletes compete within specific weight classes. They are able to gain strength

without gaining weight.

The nervous system is the true indicator of strength, not bulky muscles.

9. No Guarantees

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As stated earlier (but worth repeating), the development of one strength quality does not ensure the development of another. Distinct strength

properties are often unrelated. One can possess tremendous strength in one form (ex. max-strength), while lacking in other areas (ex. speed-

strength).

The lesson to be learned is very simple. Don’t put all of your eggs into one basket. A complete athlete must follow a complete plan. Each

strength quality must be considered in the creation of the program.

10. Stop Searching For The Magic Plan

If I had a nickel for every email that started with the following line, I’d be a rich man:

“Ross, I’m a fighter. How should I lift weights? How many sets and reps?”

The individuals who write such emails are searching for one magic plan. It is as if there is one strength workout, hidden to the masses, which

should be followed by all combat athletes.

No such plan exists, and no such plan will ever exist. Different athletes have different needs. Different athletes have different strengths and

weaknesses. Just because two athletes compete in the same sport does not mean that these two individuals should work with the exact plan.

Consider a naturally powerful, explosive puncher. He is very strong on the inside, possesses tremendous power, but often runs out of gas.

This fighter is in need of improved strength endurance, along with more time spent conditioning the two anaerobic energy systems

(Glycolytic and ATP-PC).

Now consider the pure boxer, who can box effectively on the outside, but is easily muscled around against the ropes. He is unable to handle

the pressure of an aggressive inside fighter. He lacks the strength to get out of (and avoid) these situations. This fighter has much different

needs from the previously referenced individual. Clearly, there is no one-size-fits-all approach to strength training.

In addition, many strength programs are designed for experienced (well developed) athletes, who are already familiar with strength training.

A sample plan may suggest training with 90% of your one-rep max to effectively develop maximal strength. But what happens when a

fighter, with no prior strength training experience attempts such a workout? He is asking for injury. He is not structurally prepared for the

intensity of such a heavy load. He must first work with less intense loading to develop a strong foundation (ex. prepare the tendons,

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ligaments, etc.). For this reason, one cannot simply search for a generic strength plan. The plan must be tailored to the individual.

11. Train To Win, Not To Fail

A strength program is designed to improve the performance of the athlete. A strength program should not sap a fighter of his energy, hence

sacrifice more important training objectives such as skill work and conditioning. Strength workouts should not leave the athlete sore for

days, unable to properly function through sparring sessions and other skill based activities. Barbells and pull-up bars do not hit back. You

will not learn how to fight in the weight room. A strength workout is only a small supplement to a much more complete training plan.

Strength workouts should be brief, focusing on quality over quantity. A fighter does not have time (or energy) for marathon strength training

sessions. In addition, when training for strength qualities such as max-strength and explosive strength, the athlete should avoid training to

failure. An athlete who constantly trains to failure will struggle to recover between workouts. Remember, the goal of the strength workout is

to enhance strength and power without burning the athlete out. If your strength program is wearing you out, thus interfering with your sport-

specific training, it is NOT contributing to your improvement.

One can better understand this concept by reviewing the importance of the central nervous system as related to strength output. The CNS is

fatigued by any intense effort (from the standpoint of exerting a maximal force). It is often useful to envision the central nervous system as

your control center. It sends a nerve impulse to your muscles. This impulse tells the muscle to contract. Your ability to generate force (how

much force) depends on the electrical activation sent by the CNS (ex. number of motor units recruited). As fatigue mounts, your ability to

recruit powerful motor units will decrease.

Tudor Bompa (5) describes fatigue as the body’s way of protecting itself against damage to the contractile mechanism of the muscle. The

nerve cells engage in a state of inhibition as a protection mechanism.

As for where fatigue is coming from, there is a nerve attachment on the muscle fiber. This attachment relays the nerve impulse to the muscle

(this impulse is telling the muscle to contract). As you continue to work, there is an increased release of chemical transmitters from the nerve

endings, which is thought to be one reason for fatigue.

If you continually train to complete failure, the CNS is naturally fatigued. It is no longer able to recruit (activate) powerful motor units. For

this reason, you should avoid training to failure on a regular basis. The goal of training is not to completely exhaust the CNS. A fighter has

more pertinent matters to tend to such as skill work and conditioning.

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Consider an automobile engine for a real world example. If you allow your car to overheat every time that you drive, you will eventually

blow the engine. You cannot drive full speed all the time without wear and tear on the engine. This simple analogy also applies to the body.

Train for strength improvements, not failure.

12. A Supplement, Not a Replacement

As mentioned before, but worth repeating, strength training is a small supplement to a much more diverse training program. Much of a

fighter’s time must be spent training for his specific event. Examples include sparring, hitting the bag, working one-on-one with your coach,

partner drills, conditioning workouts, etc.

The strength workouts are just a small piece of the puzzle. Most fighters do not need more than 2 to 3 brief strength workouts per week.

Once again, the focus is always quality over quantity.

13. Forget The Tool

Many trainers despise free weight training, yet preach the importance of bodyweight exercise. Others consider bodyweight exercise limited

and ineffective, thus limit their training arsenal to weighted resistance work.

Do not fall into this narrow minded trap. Remain open to new ideas and new training modalities. Many fighters have excelled with nothing

more than bodyweight exercise. Others have successfully implemented free weight training.

What does this tell us?

The answer is simple. Both methods can prove beneficial if used properly. Consider the recent bout between Bernard Hopkins and Antonio

Tarver. Bernard’s performance clearly illustrated the potential of a properly designed strength program. Bernard Hopkins moved up 15

pounds to face Tarver at light heavyweight. Despite the added mass, Bernard was a stronger and more active fighter than he had been in

recent bouts. His newfound physique did not impede his performance.

Archaic statements such as, “Weights will hinder endurance” or “Weights will hinder speed” were put to rest by Bernhard Hopkins. His

dominant performance on national television has debunked all of the myths that strength training cannot be successfully implemented into a

fighter’s training program.

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14. “Weights Are Bad”

I often heard trainers of the fight game suggest that weights are bad. But what constitutes a weight? Does swinging a weighted

sledgehammer for a conditioning drill count as weight training? Do inclined sit-ups with added weight count as weight training? How about

pull-ups while wearing a weighted vest?

Where do we draw the line?

The lesson to be learned is simple. Don’t become hung up on the tool (free weights) or lack of a tool (bodyweight). Target specific objectives

and choose the most appropriate and readily available methods. For example, one may use plyometric pushups to develop explosive strength

in the upper body. Another athlete may use free weights via the dynamic effort (ie. lifting a nonmaximal load with the highest attainable

speed). Each movement will enhance the explosive strength of the athlete. Don’t waste time arguing over which method is right and which is

wrong. Incorporate variety into your plan.

One of my favorite quotes comes from Louie Simmons (6), from the famed Westside Barbell Club. In his words:

“When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Like the scholar who

must utilize many sources of information to achieve a higher level of knowledge, the lifter must incorporate new and more difficult exercises

to raise their standards.”

Learn from these words. Do not focus on one exercise or methodology. Incorporate variety into your strength program to elicit the greatest

(long term) results.

15. Bodyweight Exercise Is Excellent

Let it be known that bodyweight exercise can be used to effectively develop EACH strength quality. Although much of this article has

referenced free weights, many world champions became world champions without ever touching a free weight.

Do not allow anyone to convince you that bodyweight exercise is ineffective. Bodyweight exercise can be made as difficult and effective as

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any other method of training. A simple display of gymnastics is living proof of this statement. There are bodyweight movements ideal for

conditioning, explosive strength, and max-strength. Once again, the modality that you choose is simply a means to an end.

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Potential Problems With Strength Training

Thus far, we’ve established that strength training can be useful. Unfortunately, this is not always the case. There are several potential

problems associated with strength training.

Many athletes become obsessed with weight room numbers. They focus too much attention towards the weight room. Rather than improving

as a fighter, their focus shifts towards improving as a weight lifter. They become more interested in lifting 10 more pounds, as opposed to

throwing 10 more punches per round.

You will not learn how to fight in the weight room. You will not earn any points with the judges by boasting of an impressive bench press.

No matter what you do in training, it must contribute to your improvement as an athlete. If your strength program does not offer specific

results, it is not worth your time and energy. Remember, the goal of any combat sport is to defeat your opponent, not to lift the greatest load

in the weight room.

Summary

With proper program design, strength training can be a valuable addition to a combat athlete’s training plan. Below, I have listed a few useful

tips (certainly not a definitive list):

Train the body as a unit, not a collection of small pieces

Focus most of your time around compound movements

Develop a strong core

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Incorporate variety into your strength program

Do not limit yourself to one modality

Target multiple strength qualities

Steer clear of failure when training for pure strength

Never sacrifice skill and conditioning for strength work

Focus on quality over quantity

Keep strength workouts brief, 2 to 3 days per week

As a trainer, one must tailor strength workouts to the needs of the athlete. Each athlete steps up to the plate with a different skill set. For this

reason, the job of the trainer is to identify areas in need of improvement, and then customize the workout specific to THESE needs, rather

than conforming to a generic model. If such a model existed, there would be no need for strength and conditioning specialists. Athletes

would all follow the exact plan. Such a generic plan does not exist, so do not force such a model on your athletes. They deserve better...

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Works Cited

1.) Zatsiorsky, V.M., (1995). Science and Practice of Strength Training. Human Kinetics, Champaign, IL.

2.) Verkhoshansky, Y.V. (1986) Fundamentals of Special Strength-Training in Sport. Sportivny Press, Livonia, MI. (Original work published

in 1977, Moscow, Russia: Fizkultura i Spovt).

3.) Verkhoshansky, Y.V. (2006) Special Strength Training – A Practical Manual For Coaches. Ultimate Athlete Concepts, Michigan, USA.

4.) Siff, M.C. (2003). Supertraining, 6th Edition. Supertraining Institute. Denver, CO.

5.) Bompa, T., Di Pasquale, M., & Cornacchia, L. (2003) Serious Strength Training, 2nd Edition, Human Kinetics, Champaign, IL.

6.) Simmons, L. (2003) The Conjugate Method, http://www.westside-barbell.com.

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About the Author - Ross Enamait is an innovative athlete and trainer, whose training style is among the most intense that you will find. Ross

is committed to excellence and advancements in high performance conditioning and functional strength development. He has a sincere

interest in helping today's athlete in their quest for greatness.

Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at

ross@rosstraining.com

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STRENGTH

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Strength Training for the MMA Fighter

by Mark Ginther

(First appeared in Full Contact Fighter magazine, 12/01)

Part-1: Common Errors

Most athletes and fighters these days understand that strength training is an important part of their training regimen and no longer believe

that lifting weights will make them slow or muscle bound. However, few take a rational or scientific approach to strength training, training

by "instinct" or using methods that are either outdated or inappropriate for the competitive fighter.

Probably the most common error is relying on weight training programs influenced by, or taken directly from bodybuilding magazines. I

know of two prominent MMA fighters whose (supposed) routines were published in bodybuilding magazines, and were virtually identical to

something the pro bodybuilder would use. Training in this manner is not without its merits, (moving up in weight; general strength, etc,) but

done exclusively, over a long period of time, can result in decreased performance in the ring and even lead to injury. At the very least, such

training is less than optimal.

Another common error is to train the agonist at the expense of the antagonistic muscle group. An example of this would be doing leg

extensions to improve one's round kick. As the quadriceps (agonist) get stronger in relation to the hamstrings, (antagonist) the hamstrings,

which stops and retracts the kick will not be strong enough to handle the power of the stronger quadriceps, and will contract earlier to

compensate, thus decreasing the speed and power of the kick.

An additional mistake is over reliance on machines, believing that the machines greater isolation of the muscle is superior. This is incorrect

because in the real world muscles never act in isolation, depending on the movement some will act as prime movers, while others will fixate

and stabilize the movement. A judoka who is stronger on machine chest press than another, but has weak fixaters and stabilizers, will likely

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be unbalanced by, and thrown by the other, even though he is stronger on the machines.

Most fighters are aware of the need for great speed and power but often use antiquated methods to achieve it. A common method among

boxers is to shadow box with light dumbbells. This is largely ineffective because the direction of force is different than the direction of

movement. Another misconception is the belief that doing, for example, bench press with a light weight, at a high speed will improve

punching speed and power. The problem is something known as the deceleration phase. It's been demonstrated that when lifting a load that

represents 81% of the weight that can be lifted by an individual for a maximum single repetition, 52% of the range of motion during the

lifting portion of the movement is used to decelerate; otherwise the joints would be severely traumatized. When lifting a maximum load the

deceleration phase is 23%. The lighter the weight, the greater the percentage of lift will be used for deceleration. To keep from decelerating

as the movement continues one would have to release the bar at the end of the movement. Obviously, this would be quite dangerous and

impractical.

Still, other fighters use such "high-tech" training devices as elastic cords, attached to the ankles and wrists that are supposed to develop the

neuromuscular pathways associated with punching and kicking. While this sounds good in theory, the trouble is that the development of

force using this type of equipment is exactly opposite as in a real technique. When an object of given mass (or an athletes extremity) is

accelerated, the burst of muscle action is "concentrated" both in time and space. Thus the muscle action is of short duration and the maximal

force is developed in a specific body position. If other types of external resistance are used in training, such as rubber cords, or isokinetic

machines, the maximal force is developed either throughout the whole range of the angular motion or in a body position different from the

position used in the sport event. Such training is not optimal, creating more of a continuous pushing motion than that of an explosive

contraction, and could actually decrease the speed and power of punches and kicks.

Since almost any form of training is better than no training at all, (provided it does not lead to injury) there are many proponents of the above

methods, claiming their success as evidence of the methods efficacy. Many athletes are genetically gifted and are successful in spite of, not

because of their training methods. To make the most of one's training time and effort, a plan that is rational, scientific, and suited

specifically for the needs of the individual is needed.

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Part-2: Effective Methods

The fighter needs to develop many kinds of strength: maximal strength, (the amount of musculoskeletal force that can be generated for a

single all-out effort), strength endurance, (the ability to exert maximal force repeatedly), static strength, (the ability to exert force against an

immovable object, or resist force to maintain position), and also important, especially if competing in a specific weight class, is relative

strength or one's strength in relation to his or her weight. Important to nearly all athletes, and fighters is speed-strength. This includes starting

strength, the ability to turn on a maximum number of muscle fibers instantly in any given movement, explosive strength which describes the

firing of muscle fibers over and over after initial activation, and reactive strength, the rapid switch from the eccentric (lowering or retracting)

and concentric (raising or extending).

Despite the current trend toward plyometrics, improving absolute strength remains the most efficient way of improving speed strength .

Imagine a man who weighs 200lbs and can squat a maximum of 250lbs. This man has only 50lbs of reserve strength available to propel his

body upward in a vertical jump. Contrast this with a 200lb elite powerlifter capable of squatting 600lbs, he has 400lbs of strength reserve

available, and all else being equal, will have a vastly superior jump.

Modified Olympic lifts, such as the power clean, can greatly improve explosive strength, or power, teaching the athlete how to: explode, to

apply force with the muscle groups in the proper sequence, how to accelerate objects (or other people) under varying degrees of resistance,

and to how to effectively receive forces from another moving body. It is a well-known fact that top class Olympic weightlifters achieve

impressive results in tests of power such as the vertical jump, standing long jump, 30-meter sprints, and other events that require speed and

strength performance. Olympic lifts however, are highly technical, therefore the risk is of injury is greater, and should not be performed

without proper instruction.

Also useful for the development of explosive strength is the method of complex or Maxex training, in which a set of a maximal strength

exercise, such as heavy bench presses is shortly followed by a plyometric, or ballistic exercise, such as drop push-ups or medicine ball

passes.

Because the body will quickly adapt to any sort of training protocol, any routine, no matter how good, will soon cease to be effective.

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Therefore, variety in training is of essential importance. A systematic approach to training, in which long term goals, say, over a one year

period, are met by first reaching a series of integrated short term goals is most productive, and is the basis of a training concept known as

periodization.

There has been a lot of discussion of periodization, and it has often been made to seem unnecessarily complicated. But, as Australian

Strength Coach, Ian King points out: "Periodization is simply planning of training." In this way training, can be broken down into

manageable components, (often referred to as macro-, meso- and microcycles) with the recognition that peak performance cannot be

maintained throughout each stage; building in planned recovery sections and ensuring that peaking occurs at the planned time. By having

different phases with different goals and training protocol, specific attributes, such as power and endurance, that if trained for simultaneously

would be mutually exclusive, can be achieved over a training period, while minimizing overtraining and the potential for injury.

Before starting on a training program many factors should be taken into consideration: The athletes goal, training history, specific strengths

and weaknesses, recovery ability, other forms of training engaged in (i.e. technical and tactical), time before a competition, and many other

factors will determine what is the best course to be followed and what methods need to be employed to bring about the desired effect.

References:

Staley C, Special Topics in Martial Arts Conditioning, Myo-Dynamics 1996.

Poliquin C, Charles Poliquin Audiotape Interview III, Mile High Publishing 1996.

Zatsiorsky V, Science and Practice of Strength Training, Champagne IL, Human Kinetics, 1995

Bloomfield, J. et al. Applied Anatomy & Biomechanics in Sport. Cambridge, Mass: Blackwell Scientific Publications. 1994. 136

Staley C, Quality Strength for Human Athletic Performance: A Guide to Speed Strength Training, Mesomorphosis.com 1998.

Hartmann J. & Tunnemann H., Fitness and Strength Training for All Sports. Toronto, Ontario: Sports Books Publisher. 1995

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Chu D, Power & Strength, Champagne IL, Human Kinetics, 1996

Bompa T, Periodization Training for Sports, Champagne IL, Human Kinetics, 1999

King I, How to Write Strength Training Programs: A Practical Guide, Toowong, Qld, KSI, 1999

Fleck S. & Kraemer W., Periodization Breakthrough, New York, NY: Advanced Research Press 1996

About the author: Mark Ginther has over 20 years experience in sports, martial arts, and strength training. He has worked with numerous

athletes including Michael Hawkins (formerly of the Boston Celtics), as well as several pro and amateur boxers. In 1999 he became the

Strength & Conditioning Coach for AMC Kickboxing & Pankration.

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The Kettlebell Solution For MMA Strength And Conditioning

By Mike Mahler

The top MMA athletes are far and away the best-conditioned athletes in the world. Second place is so far behind that it is not even worth

mentioning. These men and women work hard and need a great strength and conditioning program to enhance their efforts. While no

strength and conditioning program can make up for tireless hours sparring and working hard on the mat, a properly executed program will

help hard working MMA athletes increase explosive power, ramp up cardio and muscular endurance, and make the body more durable.

There are many effective training tools to choose from for a killer strength and conditioning training. However, the tool that we are going to

focus on in this article is the kettlebell. Before we get into why the kettlebell is a great training tool for MMA athletes and how to use it, lets

go over what the hell a kettlebell actually is!

A kettlebell looks like a cannon ball with a suitcase handle and is a relative of the dumbbell. Many of the old-time strongman in the US and

overseas used kettlebells as part of their overall regimen for building incredible levels of strength and power. In Russia and more recently in

the US, kettlebell training is actually a sport in which athletes focus on three kettlebell exercises: The Jerk, The Clean and Jerk, and The

Snatch for time.

These are full body exercises that teach your body how to work as one unit. While novices can get away with muscling the kettlebell for

these exercises, kettlebell athletes on the professional level have to be efficient and use as many muscle groups as possible to get the job

done. The sport involves doing the designated exercises for ten minutes! If you put the bells down at any point it is over similar. Just lasting

ten minutes alone with a light kettlebells takes a great deal of mental toughness and conditioning. Imagine using two 70lb kettlebells for the

clean and jerk (an exercise in which you take the bells from the floor to the upper body and then overhead) for ten minutes and you get an

idea of the incredible strength and conditioning that these athletes have and how such training will carry over very well to the needs of MMA

athletes.

While simply working on the kettlebell competition lifts will go a long way for developing incredible levels of strength and conditioning for

MMA athletes, it requires professional instruction and a lot of dedication to get really good at (working up to ten minute sets). While I do

think that this is worth your time, in this article we are going

To work on some other kettlebell exercises that have a very direct application to MMA. In addition we are going to go over a sample

program on how to put the exercises into play for serious explosive power, strength, and conditioning. Lets get started.

The Exercises

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The Double Kettlebell Clean and Push Press

If you ignore the rest of this article and only focus on this exercise you will go a long way to getting a lot out of kettlebell training. This is a

full body exercise that teaches your body how to work as one unit. It is not as technical as the clean and jerk and is relatively easy to learn. If

you have ever done a military press than you have probably done a push press. 99% of the clips I see for the military press on youtube.com

are in fact push presses in which you use the legs to help drive the weight overhead.

The Double Clean and Push Press is a combination of two kettlebell exercises. The Double Clean and the Double Push Press. Lets cover the

clean first.

Double Kettlebell Clean

Place two kettlebell between your feet aligned with your toes. Sit back as if you are trying to sit in a chair behind you and grab the

kettlebells. Looking at the floor slighting in front, swing the kettlebells between your legs as if you are trying to pass a football behind you.

Quickly reverse the direction and drive through with your hips, pop your pelvis up and drive the kettlebells to the rack position (Nope, the

rack position is not referring to the ring girl’s chest). The rack position is where the bells are resting against your upper body below chin

level.

Performance Tips

· Focus on getting your hands around the kettlebells rather then letting the kettlebells flip over your hands and bang your wrists.

· Breathe into your stomach as you drive the kettlbells to the rack

· Stand up straight at the end of the move. Your legs should be locked out.

· Hold the bells in tight and close to the body at the top.

Breathe out as you swing the bells between your legs

Now lets cover the push press portion of the lift

Double Kettlebell Push Press

Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive

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the kettlebells overhead. Once the kettlebells are locked out, lower the kettlebells to your shoulders and the back to the starting position. Stay

loose upon cleaning the kettlebells and when you squat down a few inches to power up the leg drive.

Performance Tips

· Push the kettlebells off of your upper body.

· Do not squat down too far.

· Breathe in as your lower the weights and breathe out forcefully as you push press the kettlebells overhead.

· Look straight ahead or slightly up when driving the bells off of the rack position.

One-Arm Kettlebell Swing

The kettlebell swing is a great exercise for developing explosive hamstrings and when done in high reps incredible cardio and muscular

endurance. Best of all it is pretty easy to learn and apply safely. It has many of the benefits of the kettlebell snatch without the technical

demands of the snatch. No doubt the snatch is worth your time to learn, but the swing is the best exercise to put into play immediately while

you work on snatches for down the road.

Performance

Place one kettlebell between your feet. Push your butt back and bend your knees slightly to get into the starting position. Make sure that your

back is flat and look down or at the floor slightly ahead. Swing the kettlebell between your legs forcefully as if you are passing a football to

someone behind you. Quickly reverse the direction and drive though with your hips explosively taking the kettlebell straight out. Let the

kettlebell swing back between your legs and repeat. Switch arms with each set. Remember that the swing is primarily a hamstring exercise

and that is where all of the power is generated from. It is not a front raise so do not use a crush grip on the kettlebell and keep the arm loose.

Double Swing

The Double Swing is one of the most powerful ballistic drills that you can use with kettlebells. There is no way to muscle up two heavy

kettlebells. You have to have powerful hamstrings to make double swings happen. On the Double Swing you are going to focus on driving

through with the hips as fast and as powerful as possible. Do not worry how high the bells get. In fact, they should not get higher then chest

level. Keep the tension and focus on the hamstrings. A large percentage of the lower body explosive power comes from the hamstrings. Keep

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that in mind when doing Double Swings. If your lower back gets sore then you are not doing the exercise correctly.

Performance Tips

Place two kettlebells between your feet. While you will most likely have to take a wider stance than you would when doing a regular one-

arm swing, do not stand too wide. The wider you stand the less hip drive you will have. Only stand as wide as you need to in order to

comfortably place two kettlebells between your feet. Push back with your butt and bend your knees to get into the starting position. Make

sure that your back is flat and look down or slightly in front. Swing the kettlebells between your legs forcefully. Quickly reverse the

direction and drive though with your hips taking the kettlebells forward. Let the kettlebells swing back between your legs and repeat.

Double Kettlebell Squat Shrug

This is a great exercise for developing full body explosive power. You start the power with the lower body and transfer it into the upper body

in each repetition. The best part about this exercise is that it is not technically demanding and fairly easy to learn. It does not require the

technique of the clean or snatch, yet has many of the benefits. It is also a tremendous trap developer and strengthener.

Performance.

Place a kettlebell on the outside of each foot. Squat down and pick then up as if they are two suitcases. Keep your eyes forward and arch

your back in the starting position. Stand up quickly and drive through with the hips and get airborne on each rep. As you get off the floor,

push your chest out and pull your shoulders up and try to pinch your shoulder blades together. Let your shoulders go back in the socket as

you land back on the ground.

Full Body Attack

This is an incredible exercise that will teach you how to use your body as one unit and build explosive power from the ground up. It is

particularly beneficial for combat athletes. Often in a fight you have to get from the floor to your feet explosively against the resistance of an

opponent. That is exactly what you are doing with the "Full Body Attack."

Performance

Place two kettlebells shoulder width apart on the ground. Get into the top position of the pushup with both hands on the kettlebells. Jump

forward explosively while holding onto the kettlebells. Now you are in the starting position of the clean. Clean both kettlebells and drive

through with the hip flexors rapidly.

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Your elbows should be tucked in and in line with your stomach at the top of the movement. Bend you knees slightly, reverse the motion

quickly and drive the kettlebells overhead. Now reverse the motion and do another rep. For the purpose of building speed and explosive

strength, keep the rep range to no more than three. Focus on moving as quickly and as explosively as possible while maintaining solid form.

Full Body Defense

In addition to learning how to go from the ground to your feet explosively, a combat athlete needs to be able to go from the feet to the

ground rapidly as well to avoid takedowns. That is precisely what the "Full Body Defense" will assist you with.

Performance

Start the exercise by cleaning two kettlebells to your shoulders. Push your pelvis up at the top of the clean so that that you can press your

elbows against your stomach and keep the kettlebells tucked in. Take the kettlebells to the floor so that you are in the starting position of a

double clean.

Now jump back while still holding onto the kettlebells and arch your back. When executed properly, you will look like you are doing a yoga

stretch or end position of a Hindu Pushup. Immediately jump back into the clean position, clean the kettlebells, and then proceed with

another rep.

Alternating Kettlebell Renegade Row

This is an outstanding drill that I picked up from my friend Coach John Davies, author of “Mastery On The Gridiron.” In addition to being

an excellent exercise for your upper back and lats, the Renegade Row is a killer core exercise and a great chest exercise. Yes, even the chest

is worked with the Renegade row. How is this possible? The chest is activated tremendously to stabilize the body for rowing with the

Renegade Row. Don’t be surprised if you notice that your pecs are sorer than your lats the next day after doing Renegade Rows. Because

you are off balance with the Renegade Row, the abdominal muscles are also worked tremendously to maintain balance. There are not too

many upper body muscles that the Renegade Row does not work.

Performance

Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Take a shoulder width stance and

push one kettlebell into the floor forcefully while you pull the other kettlebell in the working arm. Hold the kettlebell in the working arm in

the top position for a second and then lower the kettlebell under control back to the floor. Switch arms after each repetition.

Performance Tips

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· Push the kettlebell of the non-working arm into the floor with as much force as possible.

· Breathe in as you pull one kettlebell and out as you lower the kettlebell.

· Flex your butt and stomach for added stability

· Flex the lat of the working arm before pulling each kettlebell off of the floor.

Take a wider stance to make the exercise easier and a closer stance to make the exercise harder.

The Kettlebell Guard Attack

This is an exercise that suits perfectly the needs of MMA fighters and grapplers. Sports in which you often end up on you’re back called the

guard and have to fight off an opponent in the mount position. Learning how to be strong and powerful out of the guard position is a

valuable skill. The Guard Attack will help build explosive strength from the guard position. It is also great for building strong and a powerful

chest, strong triceps, strong shoulders, and impressive core strength.

Performance

Lie on the floor and position two kettlebells on the floor next to your shoulders. Use two arms to get the bell on the weaker side into place on

your chest. While holding on to the bell on your chest, pull the other bell towards your other pec and get it into the starting position on your

chest. Lets use the right arm to illustrate the performance of the Guard Attack. Press with your right hand and use your right foot to shift

your weight to the left. As you lower the bell, press with the left hand and use your left foot to shift your weight to the right. Use maximum

speed when doing this drill. You want to be fast and explosive in the guard position.

Sample Kettlebell Training Program For MMA

Monday And Thursday (Circuit Training for strength endurance)

Double Kettlebell Clean and Push Press 10 reps

Double Kettlebell Squat Shrug 10 reps

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Guard Attack 10 reps each side

Alternating Renegade Row 10 reps each side

Full Body Attack or Full Body Defense 10 reps

Double Swing 10 reps

Take 30-second breaks between each exercise and 60-second breaks at the end of each round. Do five rounds per workout I recommend that

beginners do five reps per exercise and take one-minute breaks between each exercise and round. Add a rep to each exercise each week until

you are up to 10 reps per exercise. Work on getting the breaks down to zero in between each exercise and in between each round. Do this by

shaving ten seconds off each break per week until there are no breaks at all. If you get to this point with a relatively heavy set of kettlebells

you will be a machine to say the least.

Tuesday and Friday (High Octane Cardio for muscular endurance and cardio)

Ten rounds of

Squat Thrust 30 reps

One-arm Kettlebell Swing 15 reps each side

A round is one set of squat thrusts and one-arm kettlebell swings down back to back. In case you do not know what a squat thrust is it is a

bodyweight exercise in which you squat down, get into the top position of a pushup, and then get back to the standing position.

Beginners can take on-minute breaks in between each round. Shave ten seconds off each successive workout until you can do ten rounds

with no breaks. Once you are there you will never have to blame lack of cardio for losing a fight.

Wrap-up

There you have it an array of killer kettlebell exercises to get you in shape and a sample program to get into action right away. Depending on

what else you have going on with regards to training, life, and individual restoration you will most likely have to modify the program to fit

your situation. If four workouts is too much, start with two workouts per week or reduce the rounds and go from there.

For more information on kettlebell competitions and how the Russians experts use kettlebells, check out the following sites:

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www.ikff.net

www.americankettlebellclub.com

About The Author: Mike Mahler is a strength coach and a certified kettlebell instructor based in Santa Monica, California. For more

information on Mike's new DVD "Mahler's Aggressive Strength For The Mixed Martial Arts", go to http://www.mikemahler.com/store/

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CONDITIONING

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Conditioning for the MMA Fighter: Is Traditional Aerobic Training Necessary?

by Mark Ginther

(First appeared in Full Contact Fighter magazine, 02/02)

About the author: Mark Ginther has over 20 years experience in sports, martial arts, and strength training. He has worked with numerous

athletes including Michael Hawkins (formerly of the Boston Celtics), as well as several pro and amateur boxers. In 1999 he became the

Strength & Conditioning Coach for AMC Kickboxing & Pankration

Training methods are often based on tradition rather than reason, and fighters and other athletes will often spend hours per week, or even per

day jogging, using stair machines, and performing other such aerobic training in an effort to improve their stamina in the ring or on the

playing field. But how much will the development of aerobic conditioning transfer to the arena, are aerobics really necessary, and at what

point can aerobic training hinder performance rather than help?

Endurance is defined as the ability to bear fatigue and can be enhanced by either developing the aerobic (with oxygen) or anaerobic (without

oxygen) energy pathways. There are two major sources that produce energy in anaerobic metabolism, the adenosine triphosphate-

phosphacreatine (ATP-PC) system and glycolysis, and one source by which energy is produced aerobically, oxidative phosphorylation.

Though less efficient than aerobic metabolism, ATP-PC, and then glycogen (carbohydrate stored in the muscles and liver), both of which are

readily available in the muscle, have much greater power capacity. However muscle stores of ATP-PC and glycogen are limited and are

rapidly depleted during intense work. Compared with the two anaerobic energy sources, the aerobic source is the least powerful, and cannot

produce enough ATP per second to allow performance of maximal intensity exercise such as a 40-meter sprint, though it can supply an

virtually limitless supply of energy over a long period of time.

The longest an all out anaerobic effort can be sustained is about a minute, the length of the 400-meter dash (ATP-PC, glycolysis), and

maximum output for less than 10-seconds, the 100 meters (ATP-PC). In the ring, combinations of punches and kicks, throws, take-downs, or

nearly any other explosive technique of high intensity and short duration is going to be anaerobic in nature. In fact, anytime muscular effort

exceeds 50-percent of maximum, muscular tension blocks off the flow of blood in and out of the working muscles making impossible to

satisfy the muscles energy requirements via aerobic metabolism.

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Before designing an effective conditioning program one first needs to determine the importance of endurance, particularly in combination

with the other biomotor abilities: strength, and speed. And then establish how much of that endurance is derived from aerobic metabolism,

and how much from anaerobic metabolism. For an intensive loading period of 3-5 minutes duration, roughly half of the energy is supplied

by anaerobic metabolism and half from aerobic metabolism. Since this is the typical length for a round, one might conclude that 50-percent

of one's training should be aerobic, but this assumes that the entire 5-minutes is spent at a constant rate of energy expenditure. In reality the

tempo of a fight changes, and energy expenditure varies greatly. To determine how much of your energy comes from aerobic metabolism,

consider how much time in a given round is spent exerting less than 50-percent of maximum muscular effort.

For the typical fighter (and this will vary depending on style) the dominant energy systems are anaerobic alactic (ATP-PC), anaerobic

glycolytic and aerobic, and the limiting factors will be power-endurance (high degree of power applied repeatedly) and medium to long-term

muscular endurance. This would suggest that developing anaerobic endurance should be the primary focus of a fighter's conditioning. In

fact, there are several compelling reasons that over emphasis of aerobic conditioning should be avoided:

1. Aerobic training stresses the slow-twitch endurance muscle fibers, rather than the fast-twitch, speed/power fibers. Consider the vertical

jump ability of elite endurance athletes. These athletes often have mere 4 to 6 inch vertical jumps.

2. According to a recent study muscle necrosis (tissue death) and inflammation can be observed in the calves of marathon runners 7 days

after a race.

3. According to Dr. Marc Breehl, a leading anesthesiologist specializing in cardiac surgery, the enlarged hearts of aerobic athletes are weaker,

not stronger than those with anaerobic backgrounds.

Does this mean that one should forego aerobic training altogether? There is no clear consensus among the experts, though many do advocate

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the developing of an "aerobic base" particularly in the preparatory period of training, as appropriate aerobic training can improve circulatory

processes and facilitate recovery.

How then to develop endurance for the ring? For many years, research has shown that development of endurance is associated with the

functional specialization of the skeletal muscles, particularly enhancement of their strength and ability to use oxygen, rather than

improvement of cardio respiratory ability. Other research has also revealed that strength training leads to greater ability of the muscles to

utilize oxygen than 'aerobic' training. Russian work has also shown the possible benefits of plyometric training, motor education and

technical skill on improving endurance performance. This means achieving a high level of technical skill and coordination, strength training,

and sport specific drills are superior for the development of endurance.

With regards to strength training, the greater the amount of external resistance to be overcome, the more developing maximal strength will

improve muscular endurance. In movements that require 80% or more of maximal strength, only by increasing maximal strength can

endurance be enhanced, conversely muscular endurance requiring less than 30% of maximal strength shows only negligible improvement

through improvements in maximal strength. This suggests that maximal strength training will be more important for grapplers than for

strikers in improving muscular endurance, and should be given greater priority. In addition to maximal strength training, strength-training

methods aimed specifically at improving power-endurance can be employed. Such training requires using loads of 50-70% of maximum

repeated explosively for up to 20 to 30 times nonstop. The speed of performance must be dynamic and explosive otherwise the training

effect will be bodybuilding, not power-endurance. Because repetitions must be performed explosively, rest intervals between sets will be

long, 5 to 7-minutes, and the number of exercises will be few, 2-3.

Also of benefit is performing sprint-type activities interspersed with varying rest intervals. An all-out-effort lasting between 6 and 90

seconds will improve anaerobic capacity, increasing ATP-PC, and glycogen storage in the muscle cell. These adaptations allow the athlete to

be quicker, stronger, and more explosive while decreasing the rate of fatigue. Since training adaptations are highly specific, endurance

training that utilizes the actual sport movements is highly beneficial. Shadowboxing, bag and pad drills, and sparring are particularly

effective. This is no secret, and most fighters already make liberal use of these methods, yet many make the mistake of habitually training to

exhaustion.

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Neuroscientists have known for half a century that if you stimulate a neural pathway and the outcome is positive, that action will be easier in

the future. (Hebbian rule) in practice Olympic weightlifters and powerlifters, when training for strength, do not regularly train to muscular

failure, stopping a few reps short. If one is able to lift a given weight for 5-reps, he would only perform 3-reps. It shouldn't be a question of

doing as much of a given exercise as you possibly can, but doing enough to elicit the proper physical adaptation.

The same principle applies to training for endurance. Since a fighter will often need to fight until exhaustion, (and beyond) training to

exhaustion is sometimes warranted, but consistently training to exhaustion will promote sloppy technique, overtax the body's ability to

recover, and lead to overtraining. The nervous system will remember the last movement performed, so it is important to finish strong, and

sharp. Continually increasing the number of solid strikes per round is more productive than throwing round after round of punches or kicks

that are little more than pushes.

Putting it all together. In my previous article, Strength Training for the MMA Fighter, I discussed the concept of planned variations in

training know as periodization, which should encompass all training, not just strength training. This is important because when strength and

endurance training are done concurrently, it is difficult for the body to adapt simultaneously to the conflicting demands. The solution is to

conduct sequential strength and endurance programs, focusing first on strength, then on endurance, as it is less efficient to proceed in

reverse. While focusing on a given motor ability, maintenance training can retain the motor ability that is not dominant during a given

training cycle.

References:

Zatsiorsky, Vladimir M., Science and Practice of Strength Training, Champagne IL, Human Kinetics, 1995

Fleck S. & Kraemer W., Designing Resistance Training Programs Second Edition, Champagne IL, Human Kinetics, 1997

Hartmann J. & Tunnemann H., Fitness and Strength Training for All Sports, Toronto, and Ontario: Sports Books Publisher. 1995

Bompa, Tudor O., Periodization Training for Sports, Champagne IL, Human Kinetics, 1999

Hess, Christopher D., Less Aerobic Training Means Greater Kicking Power Myo Dynamics, 1997

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Staley C, Re-examining the Value of Aerobic Exercise Myo Dynamics, 1996

Siff, MC., Endurance Paradox Ariel's Cyber Sport Quarterly

Sanders, Michael S. & Antonio Jose Strength and Conditioning for the Submission Fighter National Strength & Conditioning Journal, Vol.

21 1999

Tsatsouline, Pavel, Power to the People, St. Paul, Dragon Door Publications, 2000

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Conditioning for MMA, Part-2: Training the Energy Pathways

by Mark Ginther

(First appeared in Full Contact Fighter magazine, 10-11/02)

When preparing for a major competition fighters will often start relatively out of shape, and over a period of 2-3 months gradually increase

the volume and intensity of training. By the time they are ready for competition, they are on the verge of being overtrained. Following the

event, they’ll often take some time off, and end up back at the same starting point when preparing for the next competition. Other fighters

try to maintain peak condition year round are chronically overtrained, often prone to injury and illness.

Ideally fitness levels should increase from one period of competition to the next. Obviously, unlimited linear gains would be impossible, and

peaks are always surrounded by valleys, but the trend should be towards improvement, not merely regaining or maintaining existing levels of

conditioning.

There are two main energy pathways, aerobic and anaerobic, which can be subcategorized into: The phosphate system (ATP-PC), which

supplies intense energy, but for no longer than 15-20 seconds continually. The lactic acid (glycolysis) system, supplies energy for events of

up to 1.5-2 minutes uninterrupted, and glycogen burned in the presence of oxygen for events that are longer than 2 minutes. These times

assume the event/activity is uninterrupted, and cyclical in nature, not stop-and-go.

MMA, like most sports encompasses all of the energy systems, and the amount that each contributes depends greatly on the individual’s

fighting style, and the number and duration of the rounds. Likewise, the amount of training time devoted to enhancing each of the energy

systems will vary depending on the upcoming event, and the individual’s given strengths and weaknesses, and even the fighting style of his

opponent.

Many fighters employ methods for training these various systems, however few give much thought to the specific adaptations these methods

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will develop. More problematic is the fact that most fighters use endurance-training methods may train the correct energy pathways, but are

not specific enough in dynamic structure to have much carryover to the ring. Renowned Canadian Strength Coach Charles Poliquin writes:

The most important is that if the ultimate goal is the development of endurance, training has to be done in the specific motor units. In other

words, a judoka [or other grappler] can do as many running sprints as they want, it will have respectively very little transfer on competing on

the judo mat.

To properly develop the various systems, highly specific work like shadow boxing, bag/pad work, and sparring must be given priority, and to

be able to control precisely which energy system to target, the work/rest intervals must be carefully manipulated. The method of using

round/rest intervals that are either longer or shorter than that of the event can be quite useful.

One of the systems that is often a weakness is the phosphate system, which is important for being able to repeat explosive, high

speed/intensity movements like throws. Fighters who, after the first round or two, are unable to strike explosively, just pushing at their

opponents, need to increase phosphagen stores in the muscles. Running sprints, as often prescribed, will help increase ATP-PC in the legs,

but not the torso and arms.

Drills to develop the phosphate system should be of 4-15 seconds in length, performed at over 95% maximum speed, with long recovery

intervals. If recovery isn’t adequate, the body will not have time to replenish creatine phosphate, and will use anaerobic glycosis instead.

This will cause the accumulation of lactic acid and cause a reduction of speed.

For sparring practice, with the focus on improving the phosphate system, keep the duration of rounds shorter than the in the event, the rest

intervals longer, and the total number of rounds performed higher.

The system that probably gets the greatest amount of use in a given fight is glycolytic/lactic acid system. The buildup of lactic acid caused

by this process can cause nausea, burning pain in the muscles, and energy inhibiting acidosis. Fighters that can tolerate the pain of acidosis,

the effects of lactic acid buildup, will perform better. Increasing the ability to buffer, increase removal of lactate from the working muscles,

and increasing pain tolerance, both physically and psychologically, is the goal of lactic acid training.

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Lactic acid training drills should be longer, 2-3 minutes providing the fighter can maintain speeds high enough to cause extreme lactic acid

buildup. Rest intervals for lactic acid training should be long, up to fifteen minutes otherwise acidosis will be so severe that the reduction in

energy metabolism will cause speed to drop below levels necessary for lactic acid buildup.

Obviously, sparring is as close to real competition as can be accomplished in the gym, and encompasses all the abilities required for

competition: Technical, tactical, speed, power, coordination, strength and endurance. Sparring practice can focus on one or all of these

abilities, but when the priority is endurance, Charles Poliquin writes:

The best way would be to pair up with 5 other fighters that each take turns to fight you. Since they are fresh, they will give you a run for

your money. Depending on the system you want to develop you would manipulate the work /rest interval. For example 6-10 minutes work

on fighter 1, 2 minutes off, 6-10 minutes work on fighter 2, 2 minutes off, etc. The permutations of that type of work are staggering. Twice a

week should be plenty. What is good about it is that you will be forced to make decisions in conditions of fatigue, which is a determinant in

MMA fighting.

Most fighters already employ this sort of training in one form or another, but what Poliquin suggests is fine tuning it by manipulating the

work/rest intervals to develop a particular attribute or strengthen a given weakness. This method, if properly manipulated, would be

excellent for lactic acid training. Since each successive sparring partner would be fresh, the fighter would be forced to perform at a higher

speed and intensity, causing a greater increase in lactic acid accumulation. However, total number of rounds would be lower than in the

actual event.

Because of the intensity and stress, both physiologically and psychologically, lactic acid training if performed too often can quickly lead to

overtraining, and therefore shouldn’t be done more than once or twice a week.

During the preparatory phase of a training cycle, the focus should be on developing nonspecific endurance, traditionally building an aerobic

base, then progressing to anaerobic interval training, and then specific endurance training. There is however, a small but growing group of

innovative trainers and coaches (Ian King of Australia; Charlie Francis of Canada) that oppose this model, believing that over emphasis on

aerobic training negatively affects speed and power, and ultimately detrains the athlete.

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In his book--Winning and Losing: Lessons from 15 Years of Physically Preparing the Elite Athlete, sites the example of Australian rugby

players, who spend much more time on aerobic conditioning than their European counterparts, and although “fitter” according to given tests,

display inferior speed and power on the field. He goes on to describe experiments with various rugby, basketball and Olympic skiing teams

in which he dropped his athletes’ aerobic conditioning, but suffered no losses in aerobic capacity or performance on the field.

Some might argue that MMA differs from basketball or rugby. Figures on MMA are practically nonexistent, but according to Periodization:

Theory and Methodology of Training, by Tudor Bompa, both boxing and wrestling require more anaerobic power than rugby, and are both

comparable to basketball for aerobic and anaerobic requirements.

King advocates a system of training which he terms Reverse Periodization of Endurance. Rather than starting off with high volume, low

intensity aerobic conditioning (which trains mostly the slow-twitch muscle fibers), and shifting towards higher intensity, and lower volume

as the competitive season approaches, he recommends starting at a given speed/intensity and then adding time or distance.

This can be easily applied to MMA conditioning, whether it’s running, rope skipping, bag/pad work, or sparring. Some coaches will insist

on their fighters to do, for example, ten rounds on the heavy bag or pads, no matter how much the deterioration in speed, power, and

technique. Rather than choosing a number of rounds, and completing them at all cost, it would be more productive to do only as much work

as can be done at 90-100% of maximum speed/power output. When output falls below around 90 percent, back off (but continue moving)

and only resume when able to perform at 90 percent or higher. As fitness is gained the amount of work per round will increase, as will the

total number of rounds able to be performed, but unlike the former model, will develop a high degree of anaerobic endurance without

sacrificing speed/power.

There are no absolute rules, but generally a training period will begin with a higher percentage of non-specific training: Skipping rope,

running stairs, swimming, etc, are all nonspecific exercises that could be done during the early to middle preparatory period. A variety of

times and intensities should be employed, not just from day to day, or week to week, but even in a single training session. Obviously, one

doesn’t jump right into high-intensity training at the beginning of a new training cycle.

In the later preparatory period, the focus would shift towards more specific endurance, giving a higher priority to bag/pad work, sparring

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drills, and free sparring. The late preparatory period, and the early competitive period would be the best times for training specific energy

systems, employing work/rest intervals longer or shorter than in actual competition.

With the approach of competition, the focus would be on training that is as close to the actual event as possible, with free sparring being the

priority, and the work rest intervals the same as in the actual competition. Since the body recovers from fatigue more quickly than it loses

fitness, a tapering period in which training volume is scaled back one week to ten days before the fight is vital to facilitate recovery from

accumulated fatigue.

The most important thing when devising a conditioning routine is to honestly assess your weaknesses. Because of the specificity of

conditioning, many grapplers tire quickly when forced to do stand up, and likewise, many strikers are quickly exhausted when fighting on

the ground. Plan your training around your weak areas, and strengthen them; don’t simply do what you’ve always done, or what others have

done. People often find that a previously neglected area, once trained in earnest, responds remarkably well, and rather than a weakness,

becomes a newfound strength.

References:

Bompa T, Periodization: The Theory and Methodology of Training 4th Edition, Champagne IL, Human Kinetics, 1999

King I, Winning & Losing: Lessons from 15 Years of Physically Preparing the Elite Athlete 2nd Edition, Toowong, Qld, KSI, 2002

Poliquin C, Ask the Guru charlespoliquin.net 6/28-7/25 2002

Zatsiorsky V, Science and Practice of Strength Training, Champagne IL, Human Kinetics, 1995

Fleck S. & Kraemer W., Designing Resistance Training Programs Second Edition, Champagne IL, Human Kinetics, 1997

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High Octane Cardio

Train like a man, not a rodent!

by Mike Mahler

No More Hamster Cardio!

I gotta' tell you, I hate doing cardio. There's nothing more boring to me than sitting on an exercise bike, going up and down on a Stairmaster,

or running on a treadmill. I sometimes drive by a gym in Santa Monica and see dozens of people on the latest and greatest cardio machines,

staring at the television and looking like caged hamsters running on treadmills. In addition to wondering how they can bear it, I always

wonder why people in Santa Monica would choose to do cardio in a gym when they could run on the beach or in the woods and take

advantage of the beautiful weather!

Fortunately, there are other options for those who are bored with traditional cardio routines and want more intensity and satisfaction out of

their workouts. The alternative is what I call High Octane Cardio (HOC).

Hit the Road!

The first form of HOC I want to explain is called roadwork. A lot of boxers and mixed martial arts fighters still use this tried and true form of

conditioning to prepare for fighting. It works several different energy systems in the same workout and it's not for the faint of heart!

Roadwork is basically a combination of jogging and calisthenics. Here's how it works: jog for about 100 yards and then drop and do fifty

pushups. Get back up and run another 100 to 200 yards and then stop and do 100 bodyweight squats. Again, run another 100 to 200 yards

and then drop and do 50 sit-ups. Believe me, this workout is a lot harder than it sounds and even if you're an experienced runner, you'll find

it challenging.

Regardless, I found an even more effective way to maximize the benefits of roadwork. Take two dumbbells to a running track and place one

dumbbell on each side of the track. Each time you jog past a dumbbell, stop and do an exercise. For example, you could stop and do ten one-

arm dumbbell swings with each arm and then continue to run. When you get to the next dumbbell, stop and do ten clean and push presses.

Then when you get to the next dumbbell, do ten dumbbell squats.

Once you've done four full laps you'll be exhausted. If you're not, then get a heavier dumbbell or run four more laps! In addition to building

an incredible level of muscular endurance and mental toughness, you'll burn fat like crazy. In fact, if you need to burn fat as fast as possible,

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try doing roadwork three times a week for five weeks. You'll be amazed.

Beat the Bag!

The next form of HOC is a heavy bag and dumbbell combo. Kick and punch a heavy bag for one minute, take a one minute break, and then

do an exercise such as one-arm dumbbell snatches. After you're done with that, do another one minute round on the heavy bag and repeat.

When you can do ten rounds of this routine, you'll be a lean, mean fighting machine! Doing an exercise such as dumbbell snatches in

between each round will give new meaning to the phrase mental toughness. Try doing this combination one or two times per week to start.

Work up to three times a week if you really want results as soon as possible.

Skip it!

Finally, the last form of High Octane Cardio involves a dumbbell and a jump rope. Try jump roping with ballistic weight lifting exercises

between rounds. Jump rope for one minute and then do ten dumbbell clean and jerks. Jump rope for another minute and then stop and do ten

dumbbell snatches and so forth until you've done ten rounds of both.

In addition to improving coordination, you'll get an incredible cardio workout that's way too hard to be boring. If you're like me and you

suck at jump roping, work on it for a while by itself until you become fairly proficient. Once you feel confident, give the jump

rope/dumbbell cocktail a shot. (By the way, for a great jump roping video, check out Buddy Lee’s at www.jumpropeinstitute.com.)

Anti-Rodent Routines

Here are some sample programs to try out. If you're unfamiliar with any of the exercises listed below, just type the name of the exercise into

the search engine and you'll find pics and full descriptions.

Roadwork

Beginner

First pass (of dumbbell): 10 one-arm dumbbell swings with each arm

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Second pass: 50 sit-ups

Third pass: 10 one-arm clean and jerks with each arm

Fourth pass: 50 bodyweight squats

Intermediate

First pass: 20 dumbbell snatches with each arm

Second pass: 100 bodyweight squats

Third pass: 15 clean and push presses with each arm

Fourth pass: 50 sit-ups

Advanced

First pass: 10 one-arm dumbbell swings with each arm

Second pass: 50 sit-ups

Third pass: 10 one-arm clean and jerks with each arm

Fourth pass: 50 pushups

Fifth pass: 20 dumbbell snatches with each arm

Sixth pass: 100 bodyweight squats

Seventh pass: 15 clean and push presses with each arm

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Eighth pass: 50 sit-ups

Heavy Bag/Dumbbell Combo

Beginner

One minute heavy bag round

10 one-arm dumbbell snatches with each arm

One minute heavy bag round

50 sit-ups

One minute heavy bag round

10 dumbbell swings

One minute heavy bag round

50 bodyweight squats

Intermediate

Same as above, only extend the heavy bag rounds to two minutes.

Advanced

Same as above, only extend the heavy bag rounds to three minutes. You can also add reps to the other exercises.

Jump Rope/Dumbbell Cocktail

Beginner

One minute of rope jumping

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10 on-arm dumbbell snatches with each arm

One minute of rope jumping

10 one-arm dumbbell clean and push presses

One minute of rope jumping

10 one-arm dumbbell swings

One minute of rope jumping

10 dumbbell squats

Intermediate

Same as above, only with two minute rounds of rope jumping.

Advanced

Same as above, only with three minute rounds of rope jumping.

Tips

There are several ways you can incorporate these workouts into your current regimen.

1) You could do one HOC workout per week to gradually work into it.

2) You could cut back in the weightroom and do two HOC workouts per week. This would be kind of a half-and-half program in which your

progress in the weight room would slow down and your conditioning would improve gradually.

3) You could do HOC three times a week and hit the weight room one to two times a week. This option would really be for those who want

to lose as much fat as possible in the least amount of time. It's also a good option for those that compete in mixed martial arts or some other

combat sport.

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Unlike other cardio programs in which you tend to lose muscle, High Octane Cardio incorporates weights so you won't suffer the same

negative effects. Feel free to pick your own dumbbell or weight exercises, but be smart and don't pick exercises such as the Turkish get-up or

the bent press which require a great deal of concentration and coordination. You'll be so pooped you could drop something heavy on your

head, causing children and mean people to point and laugh.

Also, pick weights that are much lighter than what you use when you're fresh. If you can do 10 one-arm dumbbell snatches with a 90 pound

dumbbell when you're fresh, then start with a 50 pound dumbbell for your first few HOC workouts and gradually increase the weight.

Now, get out of your comfort zone and leave the exercise bikes and Stairmasters to the hamsters at your gym who like to read the Wall Street

Journal in between sets of Smith machine bench presses. Give High Octane Cardio a shot and watch the fat melt away!

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MENTAL TRAINING

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Beating the Jitters

By Dr. Randy Borum

(Article First appears in Black Belt Magazine, May, 2009)

“How do I get rid of the jitters before a fight (or match)?” – That is probably the single most common question that martial artists ask me. I

sense that many are looking for a dose of magic or a quick fix – particularly because they raise the question within 24 hours of their

scheduled competition. Sometimes there are stopgap measures that will help you get over a particular psychological hurdle, but with just a

little advance planning you can make a big long term difference.

Let me begin by trying to clear up a few misconceptions about pre-competition jitters. First, all marital arts competitors – including mixed

martial artists – should know that feeling nervous is completely normal and it does not necessarily mean that you will perform badly. In the

world of MMA, the fighter probably best known for calmness in the cage is Russia’s Fedor Emelianenko. Consistently ranked as one of the

World’s top heavyweights, Fedor saunters into the cage like it’s just another day at the office. During interviews, he is often asked about his

stoic demeanor and he freely admits that he gets nervous before fights (as he believes all fighters do), but he has refined a strategy that works

for him to control it.

This leads me to address a second misconception – that there is one ideal state of pre-competition calmness that works for everyone and that

everyone can get there in the same way. Sometimes we are led to believe that buying the right program, listening to the right motivational

CD, or reading the right book will allow anyone to achieve their optimal performance state. My experience suggests that different

competitors experience jitters in different ways, for different reasons, and have to find a management strategy that works with their specific

needs and style. Their optimal states of arousal or intensity also vary quite a bit. So Fedor’s state of mellow composure works very well for

him, but it could be disastrous from someone else.

So, here’s the starting point for our discussion: if you get nervous jitters before a fight, “good for you” – you’re in very good company. There

probably is not a “one size fits all solution”, but there are some fairly straightforward, battle-tested strategies and approaches you can use to

find what works best for you. Here’s how you might begin:

First, try to understand how your jitters work. Typically, pre-competition anxiety can appear in your physical sensations (e.g., rapid breathing

and heartbeat, sweating, muscle tension, butterflies), your emotional state (e.g. “feeling” nervous or fearful) and your thoughts (e.g., things

you are saying to your self, negative thoughts, self-doubt). Write down what kinds of jittery experiences you have in each of those three

areas before a competition. Then – as best you can determine – make a note about when they occur, how severe they are, and how much you

think each interferes with your performance. Part of the task here is to figure out what “triggers” and patterns you can identify. Try to discern

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your earliest indictors or warning signs, then run through the progression. Ask yourself: “What comes first?”, “Then what happens?” until

you understand the usual sequence.

Second, be proactive by preventing the jitters before they start, and deterring them at the earliest stages. Part of anxiety’s potency comes

from its ability to sneak up on you and to build momentum. Because the human brain tends to default to a negative state (see Psyched

column in the December, 2008 issue), unless you are being proactive, then you are increasingly vulnerable to the jitters’ destructive effects.

You don’t realize you have been overcome by anxiety until it’s too late.

Being proactive here means intentionally orienting your thoughts, feelings and body in a positive direction. To do this with your thoughts,

you might try writing down a few first person statements about your strengths, skills and preparation (e.g., “I can take down my opponent at

will”). Read them to yourself at different intervals at least four times a day. These are the positive thoughts that can be occupying your mind.

To orient your mood or emotions, you might try mental imagery or visualization. Observing yourself and experiencing the feeling of being

successful in executing moves and techniques against an opponent. Reflect on past successes in training or competition to re-connect with

that feeling of confidence and mastery.

Proactively creating a positive physical state involves two different tasks – first knowing your optimal state of intensity for competition and

then being able to regulate your body’s response accordingly. A Zen-like state of tranquility may or may not work for you. Some competitors

prefer to go in at a fairly high state of intensity, which is fine as long as it is controlled and energy is not being unnecessarily wasted. But

know what has worked best for you in the past (or, if you are just beginning, what is most likely to work for you) and try to keep yourself

within an optimal zone. That’s where self-regulation comes in: Learning to ramp up or down as needed. For most people, firing up is not the

main challenge, but rather it is handling the “adrenaline dump” that happens at show time. Using deep breathing and progressive muscle

relaxation – particularly after a bit of practice – can help you transition from a state of anxiety to a state of readiness.

If you do this successfully, does this mean that you will never again feel nervous? No, and that’s not the objective. The point is keep the

jitters from hindering your performance and to facilitate a state of optimal performance. As you become more aware of your early warning

signs, you can take a few minutes and re-center yourself before the nerves spin out of control. One useful tip is to remember that the

thoughts, feelings, and physical reactions are all connected to each other. If you are getting jittery in one area – like getting negative thoughts

- you can respond not only by invoking your positive thoughts, but also by calming your body. It might then be easier for your mind to focus

on the positive thoughts and it will take some of the sting out of those doubts. A number of elite-level fighters I know feel jittery before a

match, but in their minds, they interpret or label it as “energy”, “excitement”, or a signal that they are “ready to go.” Sometimes the jitters

just need to be put in their proper place.

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Fighting Through Fatigue

By Dr. Randy Borum

(Published in Black Belt Magazine, July, 2008)

“Fatigue makes cowards of us all” Vince Lombardi

What do you do when you are completely exhausted, spent, and “done”, but there is still time left on the clock? Fatigue can be a martial arts

athlete’s toughest opponent, simultaneously attacking your thoughts, emotions and body – trying to get you to quit.

Fatigue is not “all in your head,” but how you react and respond to it can determine how it affects your performance. Sport psychologists

investigating “motivational intensity theory” find– when the going gets tough - the degree of effort that people put out is determined by the

justifiability (Is it worth it?) and attainability (Is it possible to do it?) of the goal. Interestingly, research shows those same motivational

factors also determine whether your cardiovascular system will react and compensate to help you exert more effort when you need it most.

This means that motivational factors under your control can and will affect your performance when you are fatigued. Building on these

scientific findings, there are two immediate implications for martial art and combat sport athletes: (1) it is essential that you set goals for

yourself and use them constantly to drive your motivation; and (2) when the demands are high, feeling confident and keeping a positive

attitude will really help you push through.

Fighting effectively through fatigue is really about preparation, not just about “digging deep” in the heat of competition. How do you prepare

to sprint when you are already running on fumes? Here is a three-pronged approach to preparing for your fight against fatigue:

Train to the specific energy demands of your sport: The human body uses different systems of energy depending first on the intensity and

second on the duration of the activity. For years, “road work” was considered the cornerstone of conditioning for boxers. While running may

have its place in combat sport training, jogging for several miles at a time does not “mirror” the biological energy demands of the sport.

Whether the athlete is in a boxing, MMA, wrestling, or point sparring match, he or she is typically not required to maintain an steady,

constant, low level aerobic demand over a half-hour period with no rest.

Instead, the sport generally requires multiple, intermittent “bursts” of power at maximal or near-maximal levels, with several-second periods

of “rest” in between. The oxygen and metabolic energy demands are quite different in these two activities. So sprints and interval-type

training, for example, match the sport-specific energy demands better than a four-mile jog. You will fatigue much less quickly when you

have trained your body to anticipate the sport-specific energy demands of competition. Think also about the mental demands of your

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competition environment - such as lights, crowds, and bad calls from the officials - and prepare for those in training as well.

Minimize Wasted Energy: Even if you are in good shape physically, you may still “gas” if you have not adequately trained your mental

game. Tension, anxiety and worry also consume energy and personal resources. Negative thoughts compete with your preparation and

competition focus. Constant tension in your muscles makes them tire much more quickly. Jittery feelings – if you perceive them negatively –

activate your sympathetic nervous system and cause your body to prepare for a threat, potentially using lots of energy in a way that does not

help your performance. By learning to control your level of physiological arousal and to manage your thoughts and self-talk you can help to

minimize the amount of wasted energy that comes from an emotional drain.

Breathing is a very important part of managing your energy and fighting fatigue. If you are breathing irregularly or holding your breath

while exerting yourself – which is not uncommon – you are limiting the supply of oxygen available to your muscles and your brain.

Learning to breathe from the diaphragm and to breathe regularly even under demanding physical conditions should be a priority for your

training and your competition plan.

Maximize Positive, Productive Energy: Remember, research shows when you are fatigued that goal attainability is one of the main drivers of

your effort. Attainability does not just refer to the level of task difficulty, but also to your belief in your own ability. Psychologists call it self-

efficacy, but most athletes just refer to it as confidence. It is very important for a combat sport athlete to enter a competition with a deeply

rooted faith in his or her own ability to perform well and to succeed. This skill starts in training. Try not to give voice or credibility to self-

limiting beliefs or unproductive thoughts that creep in. When you are training, practice keeping your focus on the present. Don’t allow

yourself to say: “I don’t know if I can do it.” Don’t look at the clock or worry about how much time is left in a training interval. Just perform

in the moment.

How does one further develop that confident energy? The best source of confidence is past experiences of success, whether in training or

competition. Remember your past successes. Recall them often; remembering specifically how you felt and how it happened. Another source

of confidence and positive emotion is self-talk. You should direct that voice in your head. Don’t just wait for it to react. Rehearse and repeat

positive messages to yourself about your skill and ability. Connecting with your personal “feelings” of success and competence, settling your

body into your optimal “zone” of intensity, and creating a positive thought environment should be highlights of your pre-competition

routine.

You will also benefit from having a plan to refocus and restore your positive mindset if you happen to encounter a setback in your

competition. Many fighters and athletes have had success using “cue words” to help them re-focus. Choose one or two words that have

personal significance for you to help bring you back positively and fully into the present. Energy-draining distractions usually when happen

because we are thinking either about something that has already happened or something that might happen. Your cue words can prompt you

to re-focus on the present.

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Fatigue can be a formidable opponent, but with a smart conditioning plan, confidence, and pre-competition preparation, you can keep your

mind and body infused with positive energy to prevail in the battle.

Dr. Randy Borum is Professor in the College of Behavioral and Community Sciences at the University of South Florida. As a behavioral

scientist and Board-Certified Forensic Psychologist, he has authored/ co-authored more than 120 professional publications, including

"Psychology of Terrorism". His work has served the law enforcement, intelligence and defense communities. For more than a decade, Dr.

Borum was a Senior Consultant to the U.S. Secret Service researching threat assessment and protective intelligence. He has previously

served as a sworn police officer, and recently served on the Defense Science Board Task Force on Understanding Human Dynamics. Dr.

Borum has been an Anti-Terrorism (SLATT) instructor since 1999, and has taught at the FBI Academy, FLETC, and in the Special

Operations community. He serves now on the Advisory Boards for the FBI's Behavioral Science Unit and DIA and on the United Nations'

Roster of Experts in Terrorism. Dr. Borum is a Past-President of the American Academy of Forensic Psychology, and currently serves on the

editorial boards of the American Intelligence Journal; Behavioral Sciences & the Law and Red Team Journal (online).

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COMPILED BY RAHSAAN KIMBROW

Rahsaan Kimbrow, an ACE Certified Personal Trainer, a USA Weightlifting Club Coach, a Certified CrossFit

Trainer and Certified San Shou Instructor, specializes in Strength and Conditioning emphasizing Speed

and Agility for Combat Sports, Team Sports, and programs designed for general health, wellness and

improved body composition. He is available for one-on-one personal and small group training sessions. For

more information, contact him at Rahsaan@NLPF.NET or click HERE to request more information.

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