Issue 122
December 2014
How your MMA strength and conditioning can have you fit for anything
Even though you’re interested in MMA (lucky guess) I know not everyone’s athletic pursuits are centred around mixed martial arts. But that doesn’t mean cage-style conditioning isn’t still the answer, as I recently reaffirmed.
Kevin Kearns
S&C coach to 15 UFC, WEC, Bellator and Strikeforce fighters, each issue he presents his best training tips
This summer I had the fortune of working with Sam Lapides, a high-level college tennis player from Purdue University. He’s 19, six-foot-two, about 160lb and was trying to get fit to make the Purdue tennis team. I knew Burn With Kearns MMA fitness protocols were what he needed.
What does tennis fitness have to do with MMA fitness? Except the striking, both athletes need a strong core (for swinging a racket or throwing a punch), insane cardio (tennis matches can be hours long, fights are high-intensity for 15 to 25 minutes) and explosive power (serves and forehand smashes relate to big strikes and takedowns).
To make the team, Sam had to pass an insane conditioning program that sounded almost as demanding as a championship fight. It started with a lifting routine to rival a CrossFit WOD, then had six sets of doing four 50-yard sprints in 36 seconds, six sets of 12-second bleacher sprints and then 1,000 crunches.
I thought it odd for a game like tennis that stresses side-to-side work and agility there was so little of either in the routine, but I liked the sprints and set about manipulating the
same variables I would for an MMA fighter: recovery time, load, volume, mental toughness and nutrition.
To increase his load lifting and increase the strength of his lungs we chose a weighted compression shirt (specifically the Titin Force). We also used wearable resistance bands on the legs (preferably that attaches at the feet and waist), a hypoxic training mask to force his lungs to breath deeper and a fitness trampoline for recovery and plyometric work.
In the end we improved his cardiovascular endurance, recovery times and mental toughness. I’ve included Sam’s sprint workout here and I can guarantee you it will improve your MMA game, your soccer skills or even golf handicap – maybe.
GAME, SET, FIGHT
Here is the sprint-centric workout I used to help get my tennis player client fit. I took an MMA approach, just like you can for whatever sport you might be doing in addition to, or instead of, mixed martial arts activity.
Agility Ladder Drills
40 seconds’ work,
15 seconds’ rest
1 Forward
2 Hopscotch
3 Lateral cross-overs
4 High knees
5 Lateral two in, two out
Trampoline Active Recovery
90 seconds
Bounce on the trampoline back and forth with low jumping jacks. This will help recover the muscles and prepare you for the next round.
Bear Crawl
30 seconds’ work,
15 seconds’ rest, 6 sets
Wear a weighted vest, heavy resistance bands and, if available, a hypoxic mask.
Trampoline Active Recovery
90 seconds
Again hit those low jumping jacks on the mini tramp. This equates to your rest period between rounds so literally jump straight into them after each round.
Assisted Treadmill Sprint
4–6 sets, 36 seconds
With a resistance band around your lower back, a partner pulls you forward, almost to the front of the treadmill, as you sprint.
Power Jump on Trampoline
3 sets, 6 reps, 60 seconds break
1 Forward
2 Lateral power jumps
3 Switch jumps
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