Issue 134

World champions are trained that way, not made that way. And no matter how genetically gifted a person is, it’s unlikely they’d be able to stand toe to toe with even an inexperienced mixed martial artist. That’s not to say genetics don’t have a place at the table. 

A champion, like the UFC’s Jon Jones has all the skills, work ethic and composure, but these are tied together by a world-beating package: his natural body shape. His long, lean limbs afford him the luxury of holding the lion’s share of his muscle in his upper body while delivering an almost impassable reach. 

But what if your genetics aren’t suited to MMA? Well, it hasn’t stopped short heavyweight Roy Nelson from getting on top, and you’ll still be able to build the skills that’ll win fights. But it just might take you a little longer and you may have to do things slightly differently. So, to boost your performance, here are the secrets to making your biological inheritance burn more fat, gain extra muscle and improve your MMA game.

WINNING GENES

There are plenty of hard nuts working the doors of nightclubs and although half these guys have never set foot in an MMA gym they’re able to clean up the average Joe in a tussle. That’s because gifted sportsmen actually have an athletic gene that determines fitness and sports performance, found research in Medicine & Science in Sports & Exercise. 

But you don’t need the lab-coats to tell you this, because you already know what your strong points are because they probably just jumped out at you during training. You might hit a black spot if you’re doing too many classes and not enough one-on-one drills, because if you’re predisposed to sprint-styled exercises then you’re expected to keep up with the guys who are more suited to endurance. 

“When you're training for a fight, try to keep your training as specific as possible using drills that will directly benefit your game and style of athleticism” says Brendan Chaplin, a strength coach to MMA athletes. “You don't have to do every class, just the ones that will help you the most. This way you're adaptation will be optimal and your recovery will be better too.” Fortunately, you can adjust your personal workouts to stick with the training you’re good at. 

YOUR MUSCLES ON GENETICS 

If you’re a fighter with aspirations for heftier weight classes, remember your ability to build muscle is also governed by your genetics. Research in Medicine & Science in Sports & Exercise found that when using the same training program, the worst responders lost 2% of their muscle mass and didn’t gain any strength, while the best responders gained 59% more muscle and increased their strength by 250%. 

So how likely are you to get stuck with the genetic short straw? Almost 26% of people gained no brawn at all after a month-long weight-training program, found research in the Journal of Applied Physiology.

That doesn’t mean that a quarter of all people are destined to a life of chicken legs. “The non-responders simply didn’t react to that kind of weight training protocol,” says researcher Dr Graeme Smith. “They may have been doing a low number of reps in each set, but if they tried doing more reps in each set then they might kick start the muscle-building process.” 

FAT-BURNING GENETICS 

Jon Fitch, Anderson Silva and Frankie Edgar all claim not to cut weight before a bout. But if you don't slot naturally into your weight class how well you respond to your cutting phase is also rooted in your genetics.

A study in Obesity Research overfed participants, of a similar weight and height, by 1,000 calories a day, and found that some gained 13.6kg while others gained just 4.5kg. “Those results may be staggering, but genetics are just one player in obesity and are very rarely the main source,” says Smith.

So the take home is, don’t blame your pop for your potbelly.

Even if you’ve got a memory like a steel trap it’s tough keeping track of your exercise particulars from week to week. “Keeping a training journal will help you in the long term because it maps the exercise you do against your fighting performance,” says Chaplin. You’ll be able to see which training techniques worked with your genetics and give yourself a DNA test using the process of elimination.  

The conventional tactic to build muscle is to do 6–12 repetitions per set and take one to two minutes of rest between sets. This prescription suits the majority, but if you’ve used it and failed to gain muscle after two months then try something different.

Research at McMaster University found that doing high reps with light weights can build as much muscle as the traditional approach of low reps with heavy weights. “Try doing 15–20 reps and resting 20–30 seconds between sets,” advises Smith. This challenging change-up may better suit your genetics and spark new muscle growth. 

Though diet plays the biggest part in your cutting phase you should modify your training too. “You may need to try several forms of exercise to see what works best,” says Smith. “This can mean training in a way that might seem counterintuitive such as avoiding cardio and sticking with weight-training circuits.” Just because it doesn’t work for someone else doesn’t mean it won’t work for you.

ACE THE GENETICS TEST

Should you want to discover more about your genes, research by the America College of Medical Genetics states that when choosing a genetics test you should look out for the following: 

• A knowledgeable health professional should be involved in the process of ordering and interpreting the genetic test
• You should know what the test can and cannot say about your health. 
• The scientific evidence on which a test is based should be clearly stated.
• The clinical testing laboratory should be accredited by the Clinical Laboratory Improvement Amendments or by an applicable accrediting agency such as the National Association of Testing Authorities (NATA), Australia. 
• Your information should be kept private.