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MMA S&C Released

This document provides an overview of strength and conditioning basics for MMA fighters. It discusses the importance of a multi-disciplinary approach to performance enhancement, with strength, conditioning and nutrition serving as the foundation. It also addresses various training methods and myths, highlighting the benefits of high-intensity interval training over long-distance running. Additionally, it outlines the key biomotor abilities like strength, speed, power, agility, flexibility and conditioning that are important for MMA, and how to develop them through various training principles, periodization, and addressing the general adaptation syndrome.

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Infinity Academy
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© © All Rights Reserved
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
378 views

MMA S&C Released

This document provides an overview of strength and conditioning basics for MMA fighters. It discusses the importance of a multi-disciplinary approach to performance enhancement, with strength, conditioning and nutrition serving as the foundation. It also addresses various training methods and myths, highlighting the benefits of high-intensity interval training over long-distance running. Additionally, it outlines the key biomotor abilities like strength, speed, power, agility, flexibility and conditioning that are important for MMA, and how to develop them through various training principles, periodization, and addressing the general adaptation syndrome.

Uploaded by

Infinity Academy
Copyright
© © All Rights Reserved
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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BASICS OF

STRENGTH AND CONDITIONING


FOR MMA FIGHTERS

NGUYEN DAC CHI


WHAT IS
STRENGTH AND CONDITIONING?
Performance Enhancement Team

Optimizing athletic performance requires professionals from


a number of areas working together to improve individual
and team performance.

Teams that have developed a multi- disciplinary approach


to optimizing performance and athlete care generally
experience greater long-term success.

Strength, conditioning and nutrition serve as the


foundation in preparing athletes to perform to the best of
their ability.
OLD SCHOOL vs NEW SCHOOL
MYTHs vs TRUTHs
Running
Running at race pace and long distance running is very
common in traditional Martial art training. Training at this
intensity is often recognised as No Man’s Land as this may
fatigue more than the actual fitness gains athlete makes.
HIT – HIIT

MAHR = 180 – age -10


Sweat suit

Rapid weight reduction strategy through loss of water can


cause dehyration. This can negatively affect muscle and
brain fucntion, therefore performance may suffer.
Sit ups – Body Armour
Sit ups is mainly to improve an individuals ability to absorb
the force of body.
Traditional sit up promotes curvature of the spine and
flexion of the hips. A consistent exposure to this position
can result in a hunched posture and hip flexor tightness,
subseently affecting shoulder and hip function.
The core muscles have a vital role in rotational actions
during forceful punches or kicks.
Improving rotational exercises for the core can be effective
methods in improving ROM, force and speed.
Dumbbell punch
The dumbbell punch acts as an overload to the punching
techniques.
The force created by dumbbell punchs tend to be
predominantly vertical. However, most punches require
high amounts of horizontal forces.
Weight Trainings make us SLOW?

RATE OF FORCE DEVELOPMENT can be improved


by RESISTANCE, PLYOMETRIC, KETTLEBELL,
OLYMIPIC LIFTING TRAINING
Force – velocity Curve
ATHELTIC DEVELOPMENT and SUBSEQUENT BIOMOTOR ABILITIES

The building blocks of athleticism are


the biomotor abilities: speed, agility,
power, strength, flexibility (mobility and
stability), balance, coordination, and
conditioning.

The biomotor abilities


build on each other
ATHELTIC DEVELOPMENT and SUBSEQUENT BIOMOTOR ABILITIES
BIOMOTOR ABILITIES:
SPEED kills, STRENGTH punishes

Strength may be the most important quality for an athlete to develop because it provides the
underpinning for both power and speed.

The strongest, most powerful, the fastest. In grappling-based sports—such as


wrestling, jujitsu, judo, and Muay Thai (clinch positions)—practitioners need both dynamic and isometric
strength in order to finish and defend against takedowns. In mixed martial arts (MMA), fighters need a
blend of good leverage and good old-fashioned brute strength in order to exert positional control in the
cage and wrist control on the ground.

Maximal strength is the ability to display maximal voluntary contraction against resistance - three big
lifts: bench press, squat, deadlift.

How to express/transfer/carry-over strength into MMA?


BIOMOTOR ABILITIES:
SPEED kills, STRENGTH punishes

Speed is the most coveted. From the running speed of a 100-meter sprint to the delivery speed of a
kick or punch, speed is a quality that all sport commentators talk about and all athletes exhaust their
training to achieve. Speed can also be seen, for example, in a swift judo toss, a blast double-leg
takedown, and the mounting of a great defense against a takedown attempt.

The muscles that allow an athlete to move fast and produce timely force are governed by the
nervous system.
Train for speed in an unfatigued state: short-distance sprints, resisted sprints, uphill runs, …
Be mindful also of the fact that speed depends on technique; never sacrifice technical ability for
the sake of short-term performance in a drill.
BIOMOTOR ABILITIES:
SPEED + STRENGTH -> POWER

Power is a key component of martial arts success. It adds more snap to kicks and punches and improves
one’s ability to throw or toss an opponent.. There are many ways to build general Power; for example,
sprints, skips, jumps, medicine-ball throws, Olympic-style movements, and other weight-room strategies
can help practitioners express more power in the sport of choice.

P=F×v
BIOMOTOR ABILITIES:
AGILITY

Agility is the eact anability to rd explode or to


decelerate and transition into a kick, punch,
takedown, an redirection of opponent.

The goal of agility training is to learn how to do


the right things from the wrong positions. In
combat sports in particular, participants must
constantly react and change position based on the
opponent’s actions. To maximize this ability, athletes
can use specific agility drills to develop body awareness
that helps them in one-on-one battles and minimizes
their risk of injury.
BIOMOTOR ABILITIES:
FLEXIBILITY – MOBILITY - STABILITY

Flexibility:
Mobility: Range of Motion ROM
Stability:

Stretching: Dynamic warm-up vs Static warm-up


Cool down
BIOMOTOR ABILITIES:
BALANCE

Balance relies on a blend of the athlete’s senses and his or her


response to external forces and additional stimuli (whether visual,
aural, or tactile).
An athlete’s balance in an open-fight stance depends on weight
distribution and how well he or she manages the weight on the balls
of the feet while in motion. Balance also depends heavily on
strength, especially in clinch positions—the stronger the athlete, the
better he or she can maintain balance in order to offset an opponent’s
attempted throw or takedown and transition into a throw or takedown
of his or her own.
BIOMOTOR ABILITIES:
COORDINATION

Coordination is the ability to


get various body parts
working together in a general
sense.
Strength underpins speed and
power, coordination is
crucial to speed, power, and
agility.
BIOMOTOR ABILITIES:
COORDINATION

Good footwork is an essential part of the fundamental coordination required to


put oneself in position to strike or defend. Footwork consists simply of temporal and
spatial patterns that help you establish a rhythm, which in turn enables you to move
fluidly and produce power. Agility, in contrast, involves movement based on the
need to react. The relationship between the two is this: The more coordinated you
are and, more specifically, the better your footwork is the more agile you can be. For
example, if an opponent throws a kick or punch, good body awareness allows an
athlete to counter the strike and move into an offensive position.
BIOMOTOR ABILITIES:
CONDITIONING
BIOMOTOR ABILITIES:
THREE QUALITIES

Coordinative relationship
Biomechanical relationship
Energetic similarity
PRINCIPLES OF STRENGTH TRAINING

The principle of specific adaption to


imposed demand (SAID)
OVERLOAD
PROGRESSION
VARIATION
DIMINISHING RETURN
REVERSIBILITY
GENERAL ADAPTION SYNDROME

Overreaching

Baseline - Homeostasis
deload GENERAL ADAPTION SYNDROME

tapering
PERIODIZATION
Macrocycle (52 weeks)
Mesocycle (2-12 Weeks)
 General Physical Preparation Phase
 Specific Preparation Phase
 Pre-Competitive Phase
 Competitive Phase
 Peak Phase
Microcycle (1-2 Weeks)
 Smaller training cycles
Individual Training Sessions
 Exercises, hours, minutes
 Different types of training
PERIODIZATION

Muscular
Strength
Endurance

Speed Power
PERIODIZATION
THANK YOU!

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