Issue 112
March 2014
Treating strength and conditioning like you do your MMA training could increase motivation and improve results
PAUL MCVEIGH
Sports scientist, TUF 14 cast member and full-time coach – each issue he presents his best conditioning tips
So another new year is upon us, and this is generally the time everyone vows to make good on their resolutions. For most these are physique based: lose weight, gain muscle and so on. For the combat sports athlete this is often when they finally commit to a strength and conditioning program, at least for a while.
Like most people’s resolutions, the combat athlete’s commitment can fade with time. And that’s unfortunate, because becoming a great athlete is much like achieving a black belt: it is a long and arduous path and consistency is key.
Use this article as a guide to getting the best from your strength and conditioning so you can stay motivated. If you implement the advice offered on these pages, it’s very likely you’ll enjoy your strength training as much as the MMA skill training you’re trying to improve.
TREAT S&C LIKE LEARNING A MARTIAL ART
After six weeks of Muay Thai training you wouldn’t expect to be a total badass, would you? Unfortunately that’s how many people approach strength and conditioning. They expect miracles, and when they stop training they are often surprised to find they have lost their gains.
Imagine doing this with your skill training – six-week blocks with a long lay-off. How good would you expect to be?
Strength training is similar to skill training in that development is like a marathon. You continue to improve as long as you put the time in. If jiu-jitsu proficiency correlates to mat time then athletic ability correlates to time under the bar.
LEARN HOW TO MOVE SAFELY AND EFFICIENTLY
Now you are in for the long haul we can concentrate on the most important aspect of lifting: great technique. The best way to develop this is with individualized, hands-on coaching. Ideally, your tutor will have trained many who have become really strong people.
All of your lifts will generally boil down to learning to stabilize your spine in a position of strength and then developing torque via your shoulders and hips prior to and during the movement. If your spine begins and ends in the same shape, you are probably lifting well.
Video your lifts to get some feedback on your lifting technique. These can also be hilarious a few months/years later when you see how weak and uncoordinated you were.
ADOPT A SYSTEM
Adopting a successful, well-defined S&C system is a great way to ensure you are still lifting a year from now. It can be any system you wish so long as it has a track record of success and considers the rigors of MMA skill training.
When choosing a program, always bear in mind the chef vs. cook analogy. The cook follows the recipe and gets great, consistent results. The chef, on the other hand, is constantly tinkering with the recipe and bringing in ideas from others and often produces outstanding results. The chef can get away with this, because of experience, but for the cook results could vary.
When you begin lifting you are a cook. Find someone’s system/recipe book and do what they encourage. There are so many resources available and they often conflict. Save yourself a heap of confusion and pick one system. Follow it, ignoring the rest, and you’ll find better results than by program hopping.
LIFT WITH OTHERS
Just as an MMA athlete needs great sparring partners, lifters need teammates to push them. Working out by yourself can be fun, but you’re more likely to throw that extra 5kg on when being watched.
Try to lift with people stronger than you. It is interesting to see what happens when a guy who is just a little bit stronger is added to a group. Usually the original members are hitting new personal bests in weeks. Within these groups it is vital to develop a culture where technique is prioritized.
Competitive nature can rapidly lead to breakdowns in technique. Everyone in the group should feel comfortable calling a bad rep.
As mentioned at the start, consistency is paramount. A group of people willing to call you out on missing sessions is a great way to develop that performance-enhancing accountability.
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