Issue 067

November 2010

By Barry Gibson, kettlebell and fitness instructor and 3rd dan black belt in judo.

The idea of training in a series of phases – ‘periodization’ – can be dated back to the first Olympics, when athletes began training ten months out from the four-week-long games. Contemporary models of periodization were developed in the ’60s. Sports scientist Tudor Bompa, regarded as the father of periodization, designed and organized training plans so athletes peaked at the exact time they’d compete. Here’s how to apply the philosophy to MMA and nail your training regime down.

How does it work?  

Renowned strength and conditioning coach JC Santana has streamlined the periodization process for coaches and fighters alike, allowing everyone to benefit from a structured plan rather than simply going through the motions hard and thus risking overtraining.  

At Grapplefit, I’ve adopted the same method of introducing specific phases to the training plan. Fighters such as UFC lightweight Ross Pearson go through a series of stages, including strength phase, power phase and fight conditioning/metabolic conditioning (or ‘power endurance’ depending on which label you attach to it).  

 It is possible to add extra phases (such as a conditioning phase) to accustom the athlete to the rigors of training – say if they’re starting almost from scratch. The strength and hypertrophy phase would follow this. These would only be added if the athletes needed them – individual assessments are a must in this matter, as not all athletes can follow the ‘cookie cutter’ method.

As a very rough guide, each phase would last anywhere between two and four weeks depending on how long you have to prepare for a fight. We’ll go into more detail on scheduling in part two in the next issue.

The strength phase

First we’ll look at the strength phase – this is vital for fighters. The idea of fighters becoming slow and cumbersome because of weight training isn't true. This archaic notion is beginning to change, but only very slowly. The strength phase consists of building the neuromuscular component, not just adding size.  

I’d advise training for no more than five to six sets of six reps. Work through progressively heavier sets until you reach a maximum load – your last set of five should be a struggle, but not impossible. Next time around, add more weight. Strength training doesn’t have to be complicated. Try to lift more than you did last time around – if necessary, take baby steps.  

SAMPLE STRENGTH WORKOUT

• Rack pulls 5 X 5 reps
• Weighted dips 10 / 8 / 6 / 4 / 2 reps
• Weighted chin-ups 10 / 8 / 6 / 4 / 2 reps
• Resistance band back extensions 3 x 6 reps
• Plate sit-ups, 3 x 6 reps

At Grapplefit I may add in some keg lifts or sandbag drills, but you can keep it simple if you’ve not got access to this kind of equipment.

The power phase

Power can be defined as 'strength times speed', and is sometimes known as speed-strength. Many athletes focus on power as a sporting quality. Lighter loads are used in power training to allow the athlete to move faster. I’d use the strength plan above to build the power of the fighter by adding an explosive element following on from the heavy-strength movement.

There’s a possibility of adding extra movements into a routine in order to work in some functional components, or some rehab or prehab work, or even just for extra conditioning.  

• Rack pulls 3 x 5 reps
• Overhead tire throw 3 x 5 reps
• Weighted dips 3 x 5 reps
• Downward med ball punch throw 3 x 5 reps each hand
• Weighted chin-ups 3 x 5 reps
• Resistance band snap-downs 3 x 5 reps

The above set-up is how a power complex might look at Grapplefit for a fighter. This allows them to get extra conditioning, add a rehab element or perform some preventative exercises. Not a bad idea really. 

• Weighted chin-ups 3 x 5 reps
• Resistance band snap-downs 3 x 6 reps
• One-leg front reach 3 x 8 reps each leg 
• Resistance band anti-rotation 3 x 8 reps each way
• Squat thrust 3 x 10 reps

Next time, I’ll cover the all-important power-endurance phase. This is the one fighters dread when they come to train with me at Grapplefit!  

Barry Gibson is a strength and conditioning trainer to top MMA fighters (including TUF 9 winner Ross Pearson). He is available for seminars and workshops upon request. For details or to contact him with any questions, email [email protected].