Workout of the month MMA style - May 2008

Q:I have recently taken up MMA training and love it, but I find that after rolling with my opponent for 3 minutes
I get gassed, are there any exercises or work-outs you could reccommend to help me with my conditioning?

                                                                                                                                                                          Dave Wong

 

 

Hey Dave

Glad to hear that you have taken interest in MMA. I trained in greco roman wrestling back in 2003
and I can say that without a doubt, it is the most physically demanding sport that I have ever tried.

The challenge when creating an exercise program for a sport like mixed martial arts is that there are so many strength factors that have to be considered. Fighters don't just need power; they also need to have relative strength and strength endurance if they want to compete.

The Rich Franklin, Travis Lutter fight in UFC 83 is a perfect example of how many strength qualities a  a fighter must possess to win a fight, the match seemed pretty even in the first round. Towards the end of the round Lutter seemed a little winded, whilst Franklin looked fresh. As the fight progressed it became evident that Lutters conditioning was lacking, mid way between the second round he looked was ready for the showers. Franklin capitalized on Lutter's fatigue and pummeled him until the ref stopped the fight.

Franklin was the victor because he had enough strength endurance to fight multiple rounds without getting tired, enough strength to keep Lutters attempts to take the fight to the ground at bay and finally enough power to deliver the punches which ended the fight.

A sound strength and conditioning program for an MMA fighter should incorporate power, functional strength and strength endurance if it is going to get any results on the mat. The following program includes all three strength properties, be warned though this workout can be extremely grueling.

In strength
Teiko

Day 1

Dynamic Warm-up:

Arm circles x15
D1 PNF patterns x 15
Prisoner squats x 15
Elbow to instep x 3 per leg
Leg swings ( multiple plains ) x 10
med ball throws (various planes) x 10,10,10

Strength Training Warm-up
 

A1: Barbell deadlift x 5  
A2: Barbell clean x 5
A3: Barbell Push press x 5
A4: Barbell Back squat x 5
A5: Barbell Bent over row x 5

Rest for 2 mins then repeat. Perform 2 total giant sets then progress to B exercises

Notes: Perfrom 5 reps of A1 then progress to next exercise, use this protocol for A1-A5.
Secondly use a light weight, beginners can use an empty bar.

B1: Russian step-up x 15   3,2,1   60 sec rest
B2: Chin up x 12  3,1,X,1  60 sec rest
B3: Romanian style deadlift   3,1,2,1  60 sec rest
B4: Dip      3,0,2,0    2 min rest

rest 2 mins then repeat. Perform 3 total giant sets then progress to C exercises

Bodyweight conditioning

C1: Push-ups   2,4,6,8,10,8,6,4,2
C2: Burpee       1,2,3,4,5,4,3,2,1

Notes: Perform 2 push-ups then 1 burpee,then 4 push-ups and 2  burpees and so on until you reach
10 push-ups then work back down the ladder. Only complete one set.

Day 2

Dynamic Warm-up:

Arm circles x15
D1 PNF patterns x 15
Prisoner squats x 15
Elbow to instep x 3 per leg
Leg swings ( multiple plains ) x 10
med ball throws (various planes) x 10,10,10

Strength Training Warm-up
 

A1: Barbell snatch grip deadlift x 5  
A2: Barbell snatch x 5
A3: Barbell overhead squat x 5
A4: Barbell Behind the neck press x 5
A5: Barbell squat x 5

Rest for 2 mins then repeat. Perform 2 total giant sets then progress to B exercises

Notes: Perfrom 5 reps of A1 then progress to next exercise, use this protocol for A1-A5.
Secondly use a light weight, beginners can use an empty bar.

B1: Walking lunge x 20   3,2,1   60 sec rest
B2: Push-up x 20  3,1,X,1  60 sec rest
B3: Kettle Bell swing  20   na  60 sec rest
B4: Inverse row 15     3,0,2,2    2 min rest

rest 2 mins then repeat. Perform 3 total giant sets then progress to C exercises

Bodyweight conditioning

C1: Montain climber   30 seconds
C2: Plank hold       60 seconds

Notes: Perform 3 supersets rest 60 seconds inbetween.