Fighters Only

Issue 092

September 2012

Develop the infrastructure that allows you to work harder and finish more fights

TUF 14 cast member Paul McVeigh is a sports scientist and a pro fighter, ranked as the number-one bantamweight in Europe.

Back in the June issue I discussed the value of having a well-developed aerobic energy system, but we also have two other methods of producing energy that should also be respected and trained.

All of our training can be categorized by which energy system is predominantly being developed. By prioritizing each of the energy systems, in turn you can become the unstoppable wrecking machine you always wanted to be.

THE Creatine Phosphate System

This is probably the energy system that gets the least amount of attention, even though it’s the one that enables you to go after it in a fight. When you’ve just hurt your opponent and it’s time to put them away, or you’re aggressively chasing after that takedown to edge a close round.

The creatine phosphate system is the one that allows you to do incredibly explosive movements, as that energy store is located in the muscles themselves and involves only a single reaction. The problem is this energy can only be produced for a very short period of time. That’s why we don’t see guys standing toe-to-toe and swinging at each other for 15 minutes. At maximal intensities the stores will last for only 10–12 seconds.

It’s important to understand that we are rarely working at maximal intensities in a bout so these stores last longer and are replenished by a well-developed aerobic system. This is one of the reasons the majority of MMA fights that stay standing rely on a combination of the aerobic and creatine phosphate systems, a few seconds of very high output (three-punch combination) followed by a lower output activity (footwork).

Training the CP System

As there are really only a few steps in this system it has the least room for improvement. That being said, this is the system you tend to send people to the hospital with so any improvement is a big deal.

There are a number of ways to develop this energy system. I recommend four strength and conditioning sessions, with three of those dedicated to a particular energy system and one dedicated to an energy system you want to maintain on top of your regular training.

It’s important that maximal intensity is generated when developing the CP system. There can be no thought of pacing… You’re either fast or you are last. Remember these energy systems exist on a continuum: using one means others will be utilized differently.

Creatine supplementation

Supplementing with creatine is kind of a big deal. It is currently the world’s most well researched sports supplement. Supplementation with creatine monohydrate increases the stores of creatine phosphate within the muscle. This is associated with improvements in strength and power production. A few anecdotal side effects have been noted but are uncommon and are on par with the day after eating a good chilli.

Taking 3–6g of creatine monohydrate every day looks like a great idea for almost everyone. Creatine supplementation is associated with increases in the water content of muscle. This may make you bigger which is usually very cool but those who have a weigh-in coming up should stop using this supplement six weeks out.