Issue 033
January 2008
In the winter months there are a lot less shows on, and this is as close to an ‘off season’ as there is in the fight game. The key thing is to make the most of the time available to come into next year’s competitions in top form! Read on for some ideas for what to do in the next few months…
I have long said that there is a lack of organisation in the training of fighters in general – the guideline seems to be that if you have a fight, you have a six week ‘training camp’, where you are expected to miraculously achieve all you need to achieve to excel in the ring or cage. Training in between these periods is either not mentioned, or referred to as ‘maintenance’. However, I would consider these ‘off’ periods to be the most important of the fighter’s preparation, making the difference between maintaining the same physical qualities or moving onto another level.
Consider the following, which should be fairly obvious – it is relatively easy to get into ‘good’ shape, while it may take years to get to a level of muscular strength where it is not advantageous to make gains. However, when regularly training in any fighting discipline, the spare time and adaptive reserves to make big strength gains are not available, especially when the intensity is upped preparing for a fight. This means that, for most fighters, during any period of time where there is no fight in the near future, strength is a quality that should be of high priority.
The type of training that is needed to increase strength and power depends on the level of the athlete and various other factors, but the following guidelines are relatively universal:
Exercises should be multi-joint (squats, deadlifts) and not single joint (bicep curls, leg extensions)
Reps should be relatively low
All reps should be controlled on the way down and as fast as possible on the way up
The training program should be balanced (push vs. pull etc.)
Recovery periods of 48-72 hours should be taken between taxing workouts
Rest periods should be relatively long
The next question is how to structure the training. There are two main options – the first is to work on everything you want to accomplish at once (concurrent programming), the second is to prioritise one ability at a time, using what was accomplished in one block to lay the foundation for the gains in the next block (conjugate sequence system). In general terms, the first is more effective for beginners, and the second more effective for advanced athletes. I will give an example of the second approach later.
Whichever type of periodisation you choose to use, a general rule I like to live by most of the time is that a day which imposes a high stress is separated from another similar day by a day of low stress or no training. Here is a list of stressors categorised as high/low:
High Stress:
Maximum speed sprints
High intensity jumps / landings
Maximal effort (ME) weight training (>90% 1-rep maximum[RM])
Dynamic effort (DE) weight training
Full speed martial arts drills
Sparring
Low Stress:
Medium / low speed runs
Repeated effort (RE) weight training
Low intensity technique work
Recovery protocols
Here is an example of how to structure this training period:
Weeks 1-4: Strength Priority
3-4 Weight training sessions a week, working in 70-80% 1RM zone, 3-6 reps per set, 12-24 working lifts per session + assistance.work
Suggested types of lift: Squat, Deadlift, Bench Press, Barbell Rows, Overhead Press, Weighted Chin-ups, Weighted Abs etc.
2 x 30 minute aerobic training sessions at 70-80% max heart rate
Sports training involving special emphasis on slow, technical work + light sparring
Basic jumping drills (low stress) to perfect jumping technique
Weeks 5-8: Power Priority
2-3 Weight training sessions a week, working in 55-65% 1RM zone, 2-3 reps per set, 18-30 lifts per session + assistance work
Suggested types of lift: Clean & Jerk, Snatch, Dynamic Squats/Bench Press, Russian Twist etc.
3-4 x 20-30 minute interval training sessions working up to 90%+ Max heart rate
Sports training incorporating more full speed technical work + some medium sparring
Basic landing + movement drills to improve landing positions
Weeks 9-12: Speed Priority
1-2 Weight training sessions a week, working in 25-35% 1RM zone, 5-10 reps per set, minimal assistance work
Suggested types of lift: Medicine ball throws, Jump Squats
4-6 30+ minute interval training sessions working in the work/rest periods of the competitive event (e.g. 5 minutes on, 1 off for MMA) and using more specific exercises (band suplexes, weighted get-ups, speed lunges etc), or performing the actual sporting event (hard sparring, pad work etc.)
Plyometric training in first two weeks (can be brought in towards end of second block but volume emphasis is in these two weeks) – Depth Jumps, Plyo push-ups off blocks, Jump complexes etc.
Use recovery methods (ice, massage, foam roller, sauna) in this period
Drop plyometric training 3 weeks out
Week 13: Deload
Minimise ‘high strain’ training
Concentrate on good nutrition and relaxation
Perform 2-3 short workouts to sharpen technique
At the end of this cycle you should feel strong, fast and able to go for ages – and the week off should have you chomping at the bit, ready to get in and kick some ass!
From next month, Alex will be penning a column with advice as usual, but will also be answering your fitness and training-related questions. Drop him a line at [email protected] and he will help. No correspondence will be entered into.
