Training is only effective if the individual is able to recover from it, otherwise staleness, illness, or injury is the likely result. The amount of training volume one can tolerate will vary greatly from individual, and can be related to: genetics, age, sleep habits, nutrition/supplementation, season, stress levels, and other variables, some constant, others in flux.
MMA athletes have to balance the demands of several different forms of training including: various forms of strength, aerobic and anaerobic endurance, flexibility, and agility. If one is already performing a high volume of training and determines that his anaerobic power is lacking, he can’t simply add a number of anaerobic drills to his regimen, without first considering the effect on his other forms of training. Generally, when one mode of training is increased, another will have to be reduced accordingly.
When a major competition is approaching, one cannot afford to perform a high volume of non-specific training. Sparring and sparring related drills will have priority, and other non-specific or less specific training must be scaled back or dropped altogether.
During the early preparatory period, when training tends to be less specific, one may perform strength training for as many as four days per week. As specific training increases, this may be scaled back to 3 times per week, or even 2 days per week.
The following are two 2x-per-week programs, and are appropriate for times when strength training is not a priority, or when tapering prior to competition. In the first program, the focus is on maximal strength and explosive power, and in the second, the focus is on power endurance.
Maximal Strength/Explosive Power
Workout A
Back squat, 2-4 sets of 2-4 reps with a rest interval of 5-6 minutes.
Bench press, 2-3 reps, rest interval of 2-3 minutes, followed by medicine ball passes for 2-3 reps. Repeat for 4-6 sets.
Full contact twist, 2-4 sets of 4-6 reps with a rest interval of 3-5 minutes.
Workout B
Power Clean, 2-3 reps, rest interval of 2-3 minutes, followed by pike jumps for 2-3 reps. Repeat for 4-6 sets.
Explosive chin up, 2-4 sets of 2-4 reps with a rest interval of 5-6 minutes.
Push press, 2-4 sets of 2-4 reps with a rest interval of 5-6 minutes.
Power Endurance
Workout A
Jumping Quarter Squat: 2-3 sets x 15-25 reps
Dips (or decline presses): 3-4 sets x 15-20 reps
1-Arm Snatch: 3-4 sets x 25-30 reps
Reverse Hyperextensions: 2-3 sets x 15-20 reps
Workout B
Hang Clean: 2-3 sets x 15-25 reps
Medicine Ball Passes: 3-4 sets x 25-30 reps
Dumbbell Woodchoppers: 3-4 sets x 25-30 reps
Depth Jumps: 2-3 sets x 15-20 reps
There are many ways in which the two could be performed. You could do either one program or the other (depending on priority) for a period of 2-4 weeks prior to competition, or the two could be done consecutively, spending 2-3 weeks on each. In addition to being used for a tapering phase, when because of other demands strength training is not a priority; the two could be rotated, two weeks per phase, for a period of several weeks.
Just because it’s a program for maintenance doesn’t mean you shouldn’t push yourself. Only the volume, not intensity is scaled back. For those who plan on rotating the two programs, it’s going to be important to make variations in the program such as number of sets and reps, loading, and even substituting exercises.
These are fairly advanced programs, and shouldn’t be performed without first building a solid foundation, consisting of exercises utilizing higher rep ranges to strengthen the connective tissues, as well as unilateral work to strengthen and stabilize the joints. Also, these programs shouldn’t be performed for too long, without a lighter period of “unloading”.
Descriptions of lesser-known exercises:
Full Contact Twist: Place one end of a barbell in a corner and grasp the other end with your left hand pronated (overhand) and right hand supinated (underhand). Starting with the bar at waist height, to one side of your hips, pull the bar up, over your head, and to the other side of your body. In this manner, movement is generated with a simultaneous pull of the torso and hip drive.
Explosive Chin-up: Using a underhand grip, pull your chest to the bar explosively, at the top of the movement switch to an overhand grip.
Push Press: Stand with a barbell at shoulder height, resting on the chest. Perform a semi-squat and then drive the barbell, using your legs and arms in unison, overhead.
Dumbbell Snatch: Perform this movement using a solid base of support, feet slightly wider than shoulder width and your buttocks pushed back. Grip the weight with one hand and pull up as in any snatch movement with a slight dip under.
Dumbbell Woodchoppers: Are performed by gripping a dumbbell with both hands and swinging the weight between your legs and directly above your head. Feet are spread in a squat base with a modest bend in the legs. The movement upward is initiated with an explosive forward thrusting of the hips.
Hang Clean: Like a power clean except that the movement is started with the bar held at roughly waist height and is performed by bending forward and semi-squatting until the bar reaches the knees. Then driving with the legs and pulling with the back and arms, the bar is “cleaned” to shoulder height.
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.
He's recently returned from 6 years in Tokyo, where he was highly respected in both the fitness and martial arts industries. He trained K-1 Champion Nicholas Pettas for his comeback, and has written for, or been featured in several of the industry’s top publications. His monthly strength & conditioning column has appeared in Full Contact Fighter for 4 years, and ran for 2 years in IRONMAN Japan. He was featured in a cover story in Tokyo city magazine, Metropolis, and interviewed for the Japanese bodybuilding magazine, BODYPOWER. His fitness column ran in Tokyo’s Player for 6 months.
