In 2007, Alistair 'The Reem' Overeem stepped up to compete full-time in the heavyweight division. At six-foot-six, the Dutch kickboxer's lanky frame seemed out of place in the more compact light heavyweight division. Now a gargantuan 265lb'er, he can boast at holding Strikeforce, Dream and K-1 heavyweight titles while being unbeaten in his last ten fights. Obliterating his opponents with superior size and power, ‘The Reem’ isn't likely to look back to his former weight class any time soon.
Yet Overeem's size and power aren't his only attributes that have secured him success; he's also managed to maintain his speed and agility. A middleweight who can fire off rapid punches and kicks while being strong in the scramble may be considered fast and agile, yet place him in the cage with a monster like Overeem and he can forget about weathering the early storm, he'll have to survive a full-blown hurricane.
Overeem will knock you down and tear you apart in a matter of seconds. So how does an aspiring MMA champion master the process of building size and power while maintaining speed and agility?
UTILIZE EXPLOSIVE WEIGHT TRAINING MOVEMENTS
No longer the exclusive domain of muscle-bound weightlifters, Olympic lifting (which utilizes the clean and jerk and the snatch) is undertaken by many MMA athletes serious about developing explosive power.
In MMA, fighters need to explode off their backs or punch with the intention of knocking their opponent out through the synchronization and co-ordination of all relevant muscle groups.
For the fighter moving up in weight, these movements are especially important as they provide a degree of core strength and stability that will help them adjust to and compensate for their relative lack of experience in dealing with larger and stronger opponents.
Olympic lifting will develop fast-twitch muscle fibers to increase explosive output, ensuring you can hang with the heavy-handed heavyweights.
PLY YOUR TRADE
By incorporating plyometric training – where working muscles are loaded with an eccentric (lengthening or extending) action, followed immediately by a concentric (shortening or contracting) motion, into their strength and conditioning program.
An MMA athlete can produce more forceful and rapid muscle contractions when throwing down in the cage. Plyometric movements use the elastic energy created in muscles and tendons that is stored following a rapid stretch (as with the expanding of a spring that naturally seeks to return to its original length) to create force.
This will provide you with the explosive advantage needed to rush an opponent, stop their sprawl and power them to the mat.
DRAMATIC TRANSFORMATION PRINCIPAL (DTP) TRAINING
As a fighter builds muscle to compete in a higher weight division they will almost invariably suffer the effects an increase in size can present. Fueling bigger muscles requires more energy.
Just look at fighters like Shane Carwin, Mark Coleman and Bob Sapp; all colossal and all prone to gassing.
Now many fighters looking to jump up a weight division incorporate Dramatic Transformation Principal (DTP) training.
DTP training targets both fast and slow-twitch muscle fibers, ensuring a fighter has the explosiveness to land a KO punch and the staying power required to go the distance.
For the fighter wishing to add lean mass, DTP also aids muscle growth while burning excess fat.
To use this method the fighter would typically complete 10 total sets beginning with 50 repetitions followed by 40, 30, 20 and 10 (for the first five sets).
Then they will then complete another 10 repetitions followed by 20, 30, 40 and 50 (comprising their final five sets). Between each of the 10 sets, a maximum of 45 seconds rest is advised.
Absolute failure (until you can't lift any more) must also be achieved for every set in order for success to be experienced from this training program.
Due to the intensive nature of DTP training, it is advised that it be used on one to two body parts per week indefinitely, or for whole-body strength and power development over three weeks followed by a two-week break.
PERFECT PRACTICE = PERFECT PERFORMANCE
Though the above three methods are proven ways to significantly boost power (whatever the sport) there is no substitute for regularly and perfectly practicing one’s craft.
This means drilling all aspects of your game to the point they can be immediately called upon in any fighting situation.
For the lighter MMA fighter hoping to kick it with the bigger boys, this also means practicing against larger opponents and, where possible, using resistance whatever the form (weighted vests, bands to increase punching power and standard weight training movements).
The idea here is to achieve and replicate the kind of sustained force needed to successfully transition into the more pressurized fighting environment a heavier weight class presents.
Building readily usable power, speed and agility through Olympic lifting, plyometrics and DTP training is one thing, but drilling all of the variables needed to survive three five-minute rounds without getting your face pummeled is another.
THE EXERCISES
1) Dumbbell snatch
Begin with the dumbbell on the floor and grasp it slightly wider than your shoulder width.
Keep feet flat, with foot spacing at hip width and place shoulders over the bar as you lean forward with knees bent. Extend legs, moving body upward while ensuring that hips and shoulders ascend at the same speed.
Keep arms straight throughout the initial part of the lift (as the weight is lifted from the ground) while maintaining an arched and tensed back.
For the second part of this lift, explode the dumbbell up, driving the hips through while rising up on the balls of your feet until weight is extended above your head.
This entire sequence of movements should be done as rapidly as possible.
2) Alternate shoulder press
Standing tall, hold the dumbbells in both hands at shoulder level with your palms facing forward.
Keep your back straight and chest up at all times. Press one dumbbell up until your arm is straight (your elbow should be in line with the top of your ear), then return to shoulder level.
Repeat with other shoulder.
3) Lateral raise
Grasp dumbbells in front of thighs with elbows slightly bent. Bend over with hips and knees bent slightly. Raise upper arms to sides until elbows are shoulder height.
Maintain elbows' height above or equal to wrists. Lower and repeat.
4) Dumbbell push-up rows
Place the dumbbells on the floor approximately 12 inches apart with the handles on a vertical plain. Get in the push-up position.
Explode and extend so both arms are straight. Stay as rigid as possible. Transfer your weight to one side and lift the alternate dumbbell so it is near chest level.
Lower dumbbell back to position and return to starting push-up position. Repeat with other side.
5) Medicine ball slams
Stand with feet slightly wider than hip width apart, knees slightly bent. Hold a medicine ball at chest level and squat down until your thighs are parallel to the ground.
Explode up as high as you can while extending the arms fully at the peak of the ascent. Now slam the ball as hard as you can onto the ground and catch it on the bounce.
Repeat movement. Ensure the squatting phase of the movement is completed as rapidly as possible (limit the time spent in this position).
PLYOMETRIC MOVEMENTS
Two plyometric exercises for upper and lower body are, respectively, squat throws and squat jumps.
Doing them regularly will charge your explosivity, making you much more of a force to be reckoned with.
1) Squat throws
Stand with feet slightly wider than hip width apart, knees slightly bent. Hold a medicine ball at chest level and squat down until your thighs are parallel to the ground.
Explode up as high as you can while extending the arms fully at the peak of the ascent. Throw the ball as high as you can into the air and let it bounce in front of you.
Catch it on the bounce and repeat movement. Ensure the squatting phase of the movement is completed as rapidly as possible (limit the time spent in this position).
2) Squat jumps
Standing with feet shoulder-width apart in a neutral position with arms hanging at the sides – elbows flexed at approximately 90 degrees – lower your body to where thighs are parallel to the ground.
Immediately explode up vertically while driving arms skyward (do not pause before exploding up from squatting position) and land on both feet.
With this movement it is important to achieve full plantar rotation (flexion) of the ankles on the upward phase.
All-American Hero
This training session is brought to you by Brian Stann. Stann has risen to prominence within the UFC's middleweight ranks with his gripping displays of well-rounded attack and true warrior spirit, most notably in his first-round drubbing of super-slugger Chris Leben at UFC 125.
A former marine, Stann has captured the hearts of every American citizen with his brave and humble character and is truly an exciting prospect in the 185lb division.
Gradually increase weight on all movements as your strength improves and do not sacrifice training form for weight.
12-WEEK TRAINING PROGRAM FOR EXPLOSIVE POWER
To be featured as part of, or completed independent of your existing strength and conditioning program, the following Olympic lift/plyometric/DTP schedule will provide the added dimension you need to lift your frame up through the weight divisions.
MONDAY:
Squat Jumps - Four sets of 15–20 repetitions
Squat Throws - Four sets of 15–20
Clean and Jerk - Four sets of 4–6
DTP Training: Shoulder - 10 sets of shoulder press
Wednesday:
Squat Jumps - Four sets of 15–20 repetitions
Snatches - Four sets of 6–8
Med Ball Slams - Four sets of 15–20
Friday:
Clean and Jerk - Three sets of 4-6 repetitions
Snatches - Two sets of 6-8
DTP Training: Legs - 10 sets of squats
Rest: One minute between plyometric-movement sets, three minutes between Olympic lift sets and 45 seconds between all DTP descending and ascending phases (after the first five back-to-back descending sets, then.complete the final five sets in ascending fashion).
Rest three minutes once each 10-set sequence has been completed.
Nutrition and hydration:
As with any high-intensity training schedule, nutrition is of fundamental importance when seeking MMA success.
To support training progression be sure to eat five to six meals per day, each comprised of 30-40g of high-quality proteins, 80-100g of complex carbohydrates and 10-15g of essential fats.
Consume a 30g whey protein shake (with five grams of creatine) one hour before training and another (that includes five grams of L glutamine and Vitargo) directly afterward.
Finally, drink around two gallons of clean, fresh water per day and you are good to go.
Important: Gradually increase weight on all movements as your strength improves and do not sacrifice training form for weight.
Explosive power is developed though controlled force. Simply hoisting weights will de-stress the muscle and may lead to injury.
Muscle failure should also be reached on each DTP set to allow physiological adaption to the lactic acid build-up which occurs during this form of training (as intensity is constantly being placed on the heart rate).
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