Issue 046

March 2009

By Alex Gold. In the last article I outlined a basic plan for general physical preparation (GPP), to be used after a layoff or peaking for a competition. The next stage towards maximising the physical qualities needed for MMA is to develop maximal strength.  


The goals of this phase are:

  • Increase muscle strength
  • Increase co-ordination between muscles
  • Maximise neural output (signal strength to muscles)
  • Further increase aerobic fitness

The duration of this phase is relatively short, and the idea is to use the base foundation set in the last block. There may be an increase in muscle size and density or a change in fibre type: all of which would give the potential for higher strength levels. In this phase we need to impose heavy enough loads to teach the nervous system to work most efficiently with the ‘new’ muscles. This phase could last for two to four weeks, usually on the lower end of the scale. While in this phase it is recommended to reduce the intensity of your sport practice, and it is certainly not recommended to try and learn new, complex technical skills.  


Strength training

The strength training in this phase will start to get serious! The need to stimulate as many muscle fibres as possible requires the use of loads nearer to the one-rep max. This will mean lifting 80/90% of the maximum you can lift for one repetition, and performing one to five repetitions per set. The relative volume of lifts (number of lifts compared to intensity) will be high, but still lower overall than in the last phase. These sessions will be difficult to complete, and will need high levels of concentration and motivation.  


Aerobic fitness

The aerobic fitness sessions will carry on in a similar style to the last block, working around the anaerobic threshold for 20/45 minutes as before. The heart rate zone should be slightly increased to account for the (hopefully) increased threshold which the last block has provided. Also in this stage, short bursts above the anaerobic threshold may be introduced, although they do not need to be at a maximum effort level. Set the heart rate zone on a heart rate monitor as before, and permit yourself to go past the maximum heart rate a few times, allowing full recovery to the low end of the zone between efforts. This session should be performed two to three times weekly, using any means you find convenient (e.g. bike, running, kettlebells).  


Example programme

Please note that this is just a very rough outline of the aerobic and strength sessions, and does not contain many other elements that are needed to make the phase complete.


STRENGTH TRAINING

Warm-up

This must be long enough to get muscles up to correct temperature and flexibility. Activation exercises for shoulder stabilisers and gluteal / hip muscles would be performed here, along with exercises to raise the pulse. The importance of the warm-up increases when near-limit loads are being lifted, and the number of warm-up sets of the main exercises should be increased if the athlete feels they are required. 

Main exercises

  • Deadlift – 3 sets of 3 with 85% 1 rep max
  • Flat Bench Dumb-bell Press – 5 sets of 3 with 80% 1 rep max
  • Pull-up – 5 sets of 3 with 80% 1 rep max

Accessory Exercises (can be performed in circuit fashion)

  • Crunch – 1 set of 20
  • Press-up Plus – 1 set of 10
  • Back Raise – 1 set of 20
  • Side Bridge – 1 set each side of max time
  • Overhead Squat – 1 set of 20


AEROBIC FITNESS

(example for person with anaerobic threshold of 158)

  • Set heart rate zone at 148—158
  • Perform exercise within heart rate zone until warmed.up
  • Go past the top end of the heart rate zone, but try not to exceed 163bpm
  • Hold this heart rate for 90—120 seconds if possible
  • Reduce intensity and allow the heart rate to come back into the aerobic zone
  • Repeat above until time limit


ASK ALEX Q&A

I’m currently training in MMA and traditional martial arts. I’m trying to condition my body for the tough rigours of MMA but I have no idea how to set up a regimen of my own. I was hoping you can help me; I’m 5’6” and 145lb. I want to maintain a good balance of speed and strength. If you can help I would really appreciate it, thank you.

Depending on your weight-training experience, a simple routine based around compound moves, two or three times a week, would probably work well. The GPP routine I wrote a couple of months ago would be a good start for a beginner. To keep the speed up use jumps, medicine ball throws, and work with light-resistance bands. Look out for this type of routine in an up-coming issue!


What footwear do you suggest for training in the gym? I have been recommended some weightlifting shoes by a guy I train with, and am wondering if they are something I need.  

I would recommend either a flat-soled shoe (such as a Converse-style trainer) or a boot to do heavy weight training, as this will give you a nice solid base and good support for this kind of lifting. For circuit work, a good cross-trainer should do, and for running make sure you have good supportive trainers, designed for running, that are the correct fit for you. I would not recommend weightlifting shoes, or other shoes with a raised heel, as they put the knee under greater stress during lifting.  


Alex Gold is a strength and conditioning specialist and owner of Absolute Gold UK, a physical training company based in West London.

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