Monday, January 24, 2011

MMA Strength and Conditioning

“One does not accumulate but eliminate. It is not daily increase but daily decrease. The height of cultivation always runs to simplicity" - Bruce Lee

The demands of MMA

In strength and conditioning terms, the demands of MMA are variable. We have many different styles and multiple ways to succeed in competition. This make it difficult to apply a rigid structure to the strength and conditioning framework requires for the fighter. The bottom line is that strength fighter, power fighter and endurance fighter can all be highly successful. So, is I'm a power fighter and I win all my fight in the first round - should i spend time focusing on my endurance? And if I do, will my power suffer? To answer this we must first examine whether this is a weak point. 

What is a weak point?

Traditionally a weak point would be highlighted as a peer-tested variable. As an example, if you are below the average strength for your weight class, then this is a weak point. 

My criteria for classifying weak point are very simple:

*Does the variable involved affect your ability to succeed in fight?
*Does the variable involved affect your longevity as an fighter?

Rate your fitness out of 10 (10 being excellent) for the following elements:


You'll be able answer this fairly easily if you've training for any length of time. My suggest is that you already fight/train in a way that supports/or is supported by these physical strengths and weaknesses. If you took a serious look at your training history you will probably find that you've spent
countless hours in the gym working towards goals that don't support you.

Applying this to your strength and conditioning 

Take a look at your current training programme and examine the current weak point in your physical game. Next, think about whether they really are weak point - as defined in the above criteria. If you have training practices in your programme that don't support your road to success then take them out. Try this for 4-6 weeks and devote them extra time and energy to working on your strengths.

by Mathhew Palfrey - Strength and Conditioning Coach in UK. He can be contacted via his blog