MMA Conditioning Part 3

MMA Conditioning Part 3

In the previous instalment of our MMA conditioning series we looked at increasing muscular endurance. In this instalment we’re going to focus on power production.

Being able to be explosive in almost any sport is of course often a determinant of success, and no more so than in MMA. Being faster or more explosive than your opponent gives you every opportunity to finish the fight at any moment, and who doesn’t want to use their superior athleticism to land themselves a highlight reel finish? In this article we’re going to look at building MMA-specific power and explosiveness to finish any fight!

Allow me to quickly surmise this – power is force (strength) x velocity (speed), so basically lifting something heavy as quickly as possible. So there are two distinct portions to the development of power – developing the necessary strength, and developing speed. There are two ways to go about this: the first is to develop strength with a starting strength type programme and then transfer that into a power development programme once strength is built; second is to work on both, through implementing strength exercises and adding plyometric exercises to work on the viscoelasticity response to tensile force. A quick note: viscoelasticity is not the same as elasticity – many people believe that muscles work like elastic bands, but that’s not quite accurate; yes, muscles do demonstrate elasticity by returning to their previous length once the tensile force is removed, but they also behave viscously (like water) because the response is rate and time dependent (Weppler & Magnusson, 2010). This is one of the reasons that implementing plyometrics in a power development programme aids in the speed portion of said programme, as it can aid in improving the rate of return to the original length and shape of the muscle.

So, the first option in developing power, as we’ve discussed, is to do a starting strength programme, working on the major strength lifts with heavy weights and low repetitions. That means no more than 6 reps realistically, and anywhere between 3 and 7 sets, of exercises such as:

• ·         Squat
• ·         Deadlift
• ·         Bench Press
• ·         Olympic Lifts
• ·         Overhead Press

Then progressing this, after perhaps 4-6 weeks, to introduce the speed element and developing the power that way.

I, personally, would not go about it this way. When I write programmes for developing power I most often use a strength exercise supersetted (completed without rest between exercises) with a plyometric movement, and then developing the rate at which the lifts are performed as the programme progresses. The important thing to consider when utilising this method is to ensure that enough rest between sets is allowed to ensure appropriate recovery to allow for proper technique, form, and repeated lift speed – you don’t want to risk fatigue as this will hinder both speed and strength.
It’s important to match the strength exercise to an appropriate plyometric exercise – one that works the viscoelastic response of the appropriate muscle. Some options are matching deadlifts, which primarily focuses on glute and hamstring engagement, with an exercise that engages the same muscles, such as a depth jump; or you can match a quad-dominant pushing movement such as a squat with a plyometric exercise like box jumps.
As for set x rep structures, some good options would be the old trustworthy go-to’s like a 3 x 6 or 5 x 5, but whatever works best for the individual should always be of paramount importance, too many sets and you’ll struggle to maintain the power output in each one, too many reps and things like clean & press just become outright dangerous (I’m looking at you, crossfit). Some people may find this happens by the 6^th rep early on, so 5 is more appropriate, or they might find the 5^th set is too many, so sticking to 3 at the start is fine – it’s all a matter of individuality, which I suppose brings me to an important point: just because I’m writing these articles with small examples and recommendations doesn’t mean you should either stick to them rigidly with no catering to your individual needs, or that you should see this as a one-size fits all type of training that can replace the input of a good trainer. Your MMA trainer, or personal trainer, will have a much better idea of what you lack, how you work, and what kind of load you can manage, so consult them if you have them to ensure you get the most out of this series – afterall, I’m writing these to help people achieve what they want as best they can, this isn’t a vanity trip for me or anything like that, I just love seeing people to achieve their goals, especially if I helped in some way.

I guess that about wraps this up - I’ll be putting up the next article soon enough and then tying it all together with an example of how to make a training schedule that brings it all together for your athletic conditioning goals!

See you next time…

References

Weppler, C., & Magnusson, S. 2010. Increasing muscle extensibility: a matter of increasing length or modifying sensation? Physical Therapist, 90, pp.438-439.