Maximum activation of the central nervous system (CNS), including concentration and coordination is the goal; therefore training will not be carried out to exhaustion as in bodybuilding. Maximal Strength, and recruitment of the fast twitch muscle fibers, can only be developed by creating the highest tension possible in the muscles; therefore loads greater than 85% of maximum must be employed. This type of training is not without risk and is not recommended for those with less than 2-3 years of strength training experience, and not before completing adequate preliminary training.
If you've been following the program from Part-2 of this series: Anatomical Adaptation, take a week off before beginning the Maximal Strength program. This may seem counterintuitive to many, but trust me--adequate rest and recovery is necessary, and often neglected.
For the primary exercises, you will be performing (after warm-ups) a set of five reps with around 80% of maximum, a 3-minute rest interval, then a single with around 95% of maximum, and then repeating the cycle. After that, one set will be performed at a weight that can be lifted 10-15 times. All lifts will be performed explosively, but the negative (lowering phase) must be performed in control, no bouncing. Avoid training to all out muscular failure, especially in the first couple of weeks.
Although the main goal of the following program is maximal strength development, some hypertrophy (increase in muscle size) will occur, particularly in those who are unaccustomed to this sort of training. For those who wish to minimize hypertrophy, eliminate the final set of 10-15.
The following workouts should be performed on three non-consecutive days, increasing the weight by about 2.5% each week. After 3-4 weeks, take a week off before starting on the next phase.
Phase-2: Maximal Strength
Day-1
Deadlift Warm-up: 1 x 10, 1 x 8, 1 x 5 Work sets: 1x 5, 1 x 1, 1 x 5, 1 x 1, 1 x 10-15 Rest: 3 minutes
High Pull Warm-up: 1x6-8 Sets: 1 x 8-10, Rest: 3 minutes
Bench Presses Warm-up: 1 x 10, 1 x 8, 1 x 5 Work sets: 1x 5, 1 x 1, 1 x 5, 1 x 1, 1 x 10-15 Rest: 3 minutes
Hanging Pikes Warm-up: nil Sets 1x max reps possible Rest: none
Day-2
Dips Warm-up: 1 x 10, 1 x 8, 1 x 5 Work sets: 1x 5, 1 x 1, 1 x 5, 1 x 1, 1 x 10-15 Rest: 3 minutes
Chins Close (underhand) grip Warm-up: 1 x 10, 1 x 8, 1 x 5 Work sets: 1x 5, 1 x 1, 1 x 5, 1 x 1, 1 x 10-15 Rest: 3 minutes
Reverse Hyper Warm-up 1x10 Sets: 1x10-12 Rest: none
Standing Calf Raise Warm-up 1x6-8 Sets: 2x4-6, 1x8-10
Day-3
Squat Warm-up: 1 x 10, 1 x 8, 1 x 5 Work sets: 1x 5, 1 x 1, 1 x 5, 1 x 1, 1 x 10-15 Rest: 3 minutes
Dynamic Lunge Warm-up: nil Sets: 1 x max reps (each side) Rest: 120 seconds
Bent Over Row, medium grip Warm-up: 1 x 10, 1 x 8, 1 x 5 Work sets: 1x 5, 1 x 1, 1 x 5, 1 x 1, 1 x 10-15 Rest: 3 minutes
Cable Crunches Warm-up: 1x6-8 Sets: 1 x 8-10, Rest: 3 minutes
Most of the above exercises are well known, and others were covered in Part-2 of this series, however there are a few that may need some explanation.
High Pull: With a wide grip, and the bar hanging at arms length in front of the body, bend forward, bending slightly at the knees, until the bar is just above knee height. Then stand up explosively, driving with the legs and pulling the bar to chest height.
Hanging Pikes: Hang from a chining bar, and with the legs straight, raise until the toes reach the bar.
Dynamic Lunge: With the bar on back, place one foot out in front of the other, the back foot angled in, weight on toes. Push off the working leg explosively, and bring it back up beside the other leg.
There are considerably fewer exercises than in the previous program, and some of you may wonder why there are no biceps curls or other such assistance exercises. Remember, the goal of this phase is maximal strength development, not bodybuilding. Unless one's biceps are particularly weak in relation to other body parts, added training will be of no particular benefit here.
Although this program is general in nature and does not address individual strengths, weaknesses, or differences in fighting style, I have made an attempt to choose exercises that imitate the dynamic structure of the skills typical for a MMA (mixed martial arts) fighter. It is only one example of many methods of strength training, and should not be considered comprehensive.
References:
Bompa, Tudor O., Periodization Training for Sports, Champagne IL, Human Kinetics, 1999
Hartmann J. & Tunnemann H., Fitness and Strength Training for All Sports, Toronto, and Ontario: Sports Books Publisher. 1995
King I, Get Buffed, Toowong, Qld, KSI, 2000
King I, White Men Can Jump: 8 Weeks to a Killer Vertical, Testosterone Magazine, number 154, 2001
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.
