Strength and Conditioning for Combat Athletes
By
Doug Balzarini
Mixed martial arts (MMA) is here to stay. Increased television time,
pay-per-view success, major partnerships and sponsorships in place—this MMA
“fad” isn’t going away. We’re beginning to see the popularity of this sport
effect the fitness industry as well. From the professional fighter to the casual
fight fan, more and more clients are coming in asking for MMA type workouts.
This growing trend led me to begin my own “path” of researching and experiencing
the sport. Whenever trainers or coaches ask me about how they can get more
involved in a particular sport or new trend, I always tell them to get as much
education as possible. So I took my own advice. I bought a number of books and
DVDs, I looked into workshops and certifications, I contacted coaches and
colleagues with MMA coaching experience, and I even began taking various classes
and instruction in the sport. I wanted to experience what the athlete’s body
(and mind) goes through in training and preparing for a fight (or tournaments in
my case). I grew up participating in team sports, so this unique sport was a big
change for me, as it requires a different mindset when training and preparing.
Here are some of the things I’ve learned.
MMA combat athletes
Similar to other professional athletes, these individuals have tremendous drive
and focus. Their training schedule is intense, and for the 8–12 weeks before
their fight, that’s all they concentrate on. Injuries are very common in the
sport, so these athletes must find the proper balance between their training and
adequate rest (recovery). There are so many different skills and backgrounds in
the sport that it’s important to be well-versed in many disciplines. Muay Thai,
Jiu-Jitsu, wrestling, and others are all common styles used in a typical match.
Many of the athletes today come from one background or another. Many were
collegiate wrestlers and don’t have a lot of “stand up” experience. Conversely,
a number of athletes have a Muay Thai or kickboxing background and aren’t
comfortable on the ground. Because of all these variables, an athlete’s training
program may include days with up to three sessions per day! An example may
include conditioning work at 7:00 a.m., wrestling/ground work at 11:00 a.m., and
Muay Thai/pad work at 7:00 p.m.
With these intense programs, it’s vital to get adequate rest. If necessary,
massage, physical therapy, and/or other forms of body work (i.e. active release
techniques) help to aid in recovery. While three sessions per day may seem like
a lot, if they’re efficient and well planned, they may be necessary. Two
sessions a day are more common during an 8–12 week camp or program, and I
include one day with just one session and one day of complete rest.
With regards to strength and conditioning, we like to incorporate 2–3 sessions
per week during the program. Many programs I’ve seen out there just include
intense, all out “metabolic circuits.” However, if our athletes want to be the
best, they must be strong, and they must incorporate resistance training into
their programming as well. Metabolic circuits alone aren’t enough. We must
continue to build the foundational strength necessary to get to the next level.
We don’t want to work on developing our endurance and conditioning if our
strength base isn’t adequate.
Our typical training sessions include the following phases:
1. Mobility/movement preparation
2. Dynamic warm up/foot work
3. Power and plyometric phase
4. Resistance training phase or metabolic circuits
5. Flexibility/recovery
A crucial point to remember is that we don’t “isolate muscles.”. We train
movements, not muscles.
Maximum strength training is a great way to “lay the foundation” early on in a
periodized program. As we get closer to the fight or tournament, we will start
to transition from max strength work into more “functional” or “combat specific”
strength training. It’s vital to develop an undulated periodization program.
Anyone can put together a challenging “workout.” We want to have our program for
the full 8–12 weeks determined prior to day one. Because this is a sport of
weight classes, relative body strength and endurance are paramount. Obviously,
technique is an important piece. However, if you have superior strength and
power endurance, you’re going to have that competitive edge.
Every day population (training MMA style)
Because these individuals don’t have the same schedule as professional fighters,
we definitely modify things when putting a session together. They may have a
marketing meeting at 8:00 a.m. on Tuesday instead of a 90-minute grappling
session. When putting these MMA type workouts together, we must keep this
important point in mind. They can be challenging, inspiring, and fun as long as
we keep in mind that safety is first and foremost in our approach.
Regardless of level and background, we include the same phases that we use with
our professional athletes (see the five phases listed above). The movements and
intensity level will vary from our professionals. However, we use this same
system because it’s an effective way to prepare and strengthen the body and
reduce the risk of injury.
A resistance training session may look like this:
1. Foam rolling, glute activation, thoracic spine mobility work (10
minutes)
2. Jumping jack series, high knees, cariocas, lunges with reach work (5
minutes)
3. Medicine ball work against a wall (5 minutes)
4. Vertical push, vertical pull, quad dominant and horizontal push,
horizontal pull, hip dominant (30–35 minutes)
5. Assisted stretching (10 minutes)
A metabolic circuit training session may look like this:
1. Foam rolling, glute activation, thoracic spine mobility work (10
minutes)
2. Jumping jack series, high knees, cariocas, lunges with reach work (5
minutes)
3. Medicine ball work against a wall (5 minutes)
4. Tire flips, sledgehammer work, heavy ropes, sled drags (30-35
minutes)
5. Assisted stretching (10 minutes)
The purpose of this article was to give you a brief look inside the growing
trend of strength and conditioning for the MMA athlete. I hope you finish with a
little insight into this rapidly growing sport. As I continue to research and
experience, I will be sure to pass more information along. Meanwhile, if you’re
looking to train like an MMA fighter, bring your focus, intensity, and passion
to every rep, set, and session and get in the best shape of your life.
Doug Balzarini, a Massachusetts native, earned his bachelor’s degree in
exercise science with a minor in business management from Westfield State
College. Since moving to San Diego, he has completed some graduate work in
biomechanics at SDSU and obtained an ACE Personal Trainer certification, the
NSCA-CSCS certification, a Spinning certification, TRX instructor training, EFI
Gravity instructor training, and FMS training. He also received his CPR/AED
instructor status. Currently, he is completing the MMA Conditioning Association
program and preparing for his next Jiu-Jitsu tournament. As director of
operations for Todd Durkin Enterprises, Doug is responsible for assisting
current and potential clients to determine what fitness and wellness programs
would best suit their event’s needs. For more information, visit
www.todddurkin.com or
www.fq10.com.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
us at www.EliteFTS.com.
