Issue 032
December 2007
Feel fit when doing a 5-mile run, but gas too fast when fighting? You may not be doing the most effective cardio training to support your sports performance. This month, I will detail some more ways to perform your cardio training in a more specific way to improve performance in MMA. It should be noted that this is high-level training, and you should be comfortable with some of the harder interval variations from last issue before attempting this specific training.
Why Do We Need Sports Specific Training?
It is often the case that a fighter who takes time off and does a lot of road work (involving long steady runs) feels fit and good but ‘gasses’ quickly when he comes back on the mat. The reason for this is that the person hasn’t been training the correct energy systems.
As I mentioned in my previous article ‘Steady state vs. interval training for MMA’, there are three different energy systems that overlap to provide energy to perform different functions. In the above example, jogging would be primarily working the oxygen dependent system or aerobic system. The problem is that wrestling, kickboxing or MMA are primarily anaerobic activities performed in short bursts with lower intensity recovery periods, and uses the ATP-CP and glycolitic systems. Therefore training with standard roadwork in not an optimal means of improving performance for MMA, and the most relevant systems need to be improved instead.
You may have heard of a term called ‘SAID’. This nifty acronym stands for ‘Specific Adaptation to Imposed Demands’, which basically means ‘you get better at what you train’. For example, in the case of our athlete who has done a lot of road work, it is probable that his performance in long distance running would have improved considerably – however, that wasn’t what he was training for.
Research has shown us that the higher the level of an athlete, the more specific the training has to be in order to show increased results. Therefore, what worked for you when you started training may not work as well now if you are at a higher level in the sport.
The problem we now how have to solve is how to train the energy systems for MMA and get an optimal response. The start of our answer is to look at the things that occur in the sport. Some things that obviously stand out when watching an MMA contest are:
Rounds last five minutes
Rest between rounds is sixty seconds
Fights involve rapid powerful movements, followed by periods of lesser activity
Fights often involve fighting for position for extended periods
Fights last for a maximum of three rounds, unless a title fight
Fights take place both standing and on the ground
Using just these guidelines, you can begin to get an idea of what you should be doing to prepare for this type of contest.
How To Do Interval Training
There are many different ways to structure an interval session (there are specific examples later in this article). As a general guideline, no matter what type of workout you are doing you should work as hard as possible during the ‘work’ period. I recommend starting very easy on the ‘rest’ periods. There are a multitude of variables to play with to make the workout harder or easier, such as length of work / rest period, number of work periods, intensity of work / rest period and type of exercise used.
Example Interval Training Progressions
1. Sprint intervals
This is a very easy one to do, with no equipment needed
Mark a distance out, preferably on a running track or grass/soft surface. Sprint the distance. Walk or jog back. Rest if needed, then repeat.
Example:
Sprint 50m, walk back, rest 30 seconds, Repeat x 5 (= 1 ‘set’). Rest 2 minutes, repeat all x 3.
2. Kettlebell/Dumbbell swings
An excellent workout to do in limited space, all that is needed is one of the above types of weight.
Example:
Swing kettlebell/dumbbell for 30 seconds, rest 30 seconds, repeat x 10.
Again, each variable can be manipulated to change the workout. You can also group these into sets and reps if you prefer.
3. Dumbbell ‘Thrusters’
A full body explosive exercise, thrusters are a true killer! To perform a thruster, hold the dumbbells on the shoulders and drop into a full squat. From here, drive up explosively with the legs, whilst simultaneously pressing the dumbbells to an overhead position.
Example:
Thrusters for 20 seconds, rest for 10 seconds, repeat x 8.
This specific ratio/time is known as the Tabata protocol. It involves working for 20 seconds as fast as possible and resting for just 10 seconds, and repeating for 4 minutes. Be prepared though, this is an advanced workout and not for the faint hearted!
4. Bodyweight Circuit
Bodyweight is something we all have at our disposal at all times – behold the ‘no excuses’ circuit!
Example:
Squat Thrusts for 30 seconds, rest for 30 seconds
Push-ups for 30 seconds, rest for 30 seconds
Mountain Climbers for 30 seconds, rest for 30 seconds
Crunches for 30 seconds, rest for 30 seconds
Burpees for 30 seconds, rest for 30 seconds
Jumping Jacks for 30 seconds, rest for 30 seconds
Rest 2 minutes and repeat x 3-5.
5. Skipping
Skipping is a great exercise for fighters. For now, remember that you are doing high intensity for these workouts – the rope should be travelling as fast as you can possibly go with good technique.
Example:
Double leg skip
8 sets of 50 ground contacts, 60 seconds between sets. Reduce rest by 10-15 seconds each time until you reach 30 seconds.
Summary
As usual, always strive to make progress every workout if possible. In next month’s article, I will give some suggestions on how to take it to yet another level and make your cardio training more specific for MMA!
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