Issue 062
May 2010
‘Every action has an opposition reaction’ Newton’s third Law
The stretch shortening cycle (SSC) is a well-documented physiological process where higher power outputs are attained via the re-application of accumulated elastic energy.
The associated training techniques that are used to exploit this phenomenon for increased athletic prowess, such as plyometrics, usually address the structures in the upper posterior chain (knee and hip joints). What is often overlooked is the potential for increasing these capabilities in the lower posterior chain structures, namely the calf complex.
The calf complex is a relatively intricate joint that moves in numerous different ways and involves numerous different structures.
Main movement patterns include planter and dorsi flexion, inversion and eversion. The anatomy and function of the ankle joint is more complex than this, but for the purpose of this article the main consideration is how the ankle applies force toward the ground, plantar flexion, and the main structures that allow this to happen (which are the gastroc, soleus and Achilles tendon).
The Achilles tendon is a very strong, thick attachment and has a huge potential for storing and using kinetic energy. The key for improving reactive strength is to train the elastic recoil that occurs at this joint. So what does that all actually mean to an MMA fighter?
Every time a fighter pushes off or presses through the floor, an SSC response occurs in the posterior chain structures, including the Achilles tendon. The harder the force exerted toward the ground, the stronger the response will be. By training this process, fighters can develop a higher recoil output from their tendons and therefore expect a higher power output. They effectively tighten the spring, causing it to bounce back harder.
In practical terms this enables fighters to close the distance quicker, react and counter quicker, and produce more power when shooting for takedowns – basically any movement that requires force to be driven through the floor.
This type of training needs to be completed in progressive stages as it greatly overloads the lower posterior chain, and, as with any training, can cause injuries if attempted in an ad hoc manner.
Below is a suggested format for a fighter who is looking to implement the development of reactive strength in their training.
Stage 1: Eccentric Loading Phase (preparatory)
This stage can be completed alongside normal training. However, regular soft-tissue work can help to maintain muscle / tendon health and can increase the effects of the training program. It is necessary to prepare the calf complex to handle the forces that will be generated in the next phases. During the bounding / plyometrics the eccentric portion of the movement is overemphasized before a rapid change in direction – this is why it is essential to overload with supra-max eccentric weights first.
Stage 2: Ankle Stiffening Drills (walking)
This stage introduces the foot exercises but in a less dynamic mode. It is critical that after each ‘strike’ the toes are pulled up ready for the next step. Knees are kept ‘soft’ but should not cushion the impacts too much as this will dampen the calf overload. Pushing through the floor is key.
If done correctly, the calves should feel very fatigued at the end of each set.
Stage 3: Foot Plyometrics
This stage is where the bulk of the reactive-strength gains will occur. Quality is key during these exercises. Concentrate on exploding on each contact. Keeping the bounce as crisp as possible between reps is vital. Include stage 2, day 14 [see schedule] before each session as a warm-up.
It is critical that each session is completed under relatively ‘fresh’ conditions. Maximum height, speed and force are key performance goals for this type of training. Quality is much more important than quantity – do not turn these drills into calf endurance work, as this is already being addressed in your day-to-day training.
When the difference between landing a knockout punch or moving out of the way of a kick is measured in hundredths of a second, being able to make your body react and move faster is vital for improving performance. Developing reactive strength qualities via these foot plyometric drills might just help.
Ollie Richardson is strength and conditioning coach for the Roughhouse MMA fighters Dan Hardy, Jimmy Wallhead, Andre Winner and Paul Daley. He is also the resident strength and conditioning coach to the UK’s Leicester Tigers rugby team and England Saxons national rugby team. For more info, go to www.fighterstrength.com.
...
