Issue 212
December 2024
In 2024, the science behind MMA moved quicker than a reporter chasing a welfare cheat. It is the fastest-growing sport in the world, and Forbes says MMA is by far the most valuable combat sport in 2024. Popularity makes scientists take note, and they’ve started including fighters in the research transforming how athletes train, recover, and perform. From cutting-edge studies on recovery techniques to game-changing insights into brain health, the fight game is entering a new era of evidence-based evolution. As MMA grows, so does the research redefining what’s possible for the modern warrior. Here’s a dive into the most important research of 2024 that’s reshaping MMA as we know it.
INSIDE VOICE BRUISING
Trading punches doesn’t just leave marks on the outside - it subtly tweaks your noggin’s inside bits. A 2024 study in Frontiers in Neurology revealed that MMA fighters show reduced N400 amplitudes. This is a key marker tied to cognitive processing compared to non-fighters. These differences in the grey matter’s vital signs suggest that repetitive head impacts may lead to subtle but significant shifts in how the brain handles information. For fighters, it’s a reminder that every strike absorbed in training or competition may leave an unseen impact. Recovery routines, smarter sparring, and prioritizing defense aren’t just good tactics - they might be essential for keeping your mental edge long after the fight shorts are hung up.
STRENGTH GAINS, FIGHT WINS
Astounding results from an experimental exercise program tailored to pro fighters may forever change how fight-specific training is structured. A study in the Journal of Physical Education and Sport revealed that a new strength and conditioning approach significantly boosted fighter performance over 18 weeks. They split strength and conditioning into two targeted phases: the off-season and the competitive period. During the off-season, fighters focused on three progressive cycles aimed at improving aerobic endurance, power, and speed-strength. In the competitive phase, they shifted to fight-specific exercises, including plyometrics, barbell lifts, and bodyweight drills designed to mimic the demands of MMA fights. The results? They saw an 18% boost in strength endurance, 12% in max strength, and sharper technical and tactical execution with a 27% increase in effectiveness. This shows that getting results is not just about training harder - it’s training smarter to dominate every round.
NEEDLES DELIVER RESULTS
The sight of a needle can create an all-body reaction where you involuntarily pull your knees up to your chest, cover your face with your hands, and peer at the pain-inducing object between splayed fingers. While needling may seem like torture, according to the International Journal of Sports Medicine, it may become an absolute game-changer for recovery and performance. Just a single session of dry needling on MMA athletes improved their muscle tone, stiffness, elasticity, and forearm strength while reducing pain sensitivity in fighters. The effects weren’t just immediate, but they also lasted up to 48 hours in several key areas. Every fighter knows the game’s training load is monstrous, which means quicker recovery, stronger muscles, and less pain in the thick of training. If you don’t like needles, you’ll probably get more of the medical kind if you object to this variety. Choose your poison.
EYES ON THE PRIZE
You may win the pre-fight stare-down, but what happens when you can’t stare back? A new paper in The Journal of Craniofacial Surgery found orbital fractures and optic nerve injuries are some of the most common consequences of taking a jab to the face. With the ophthalmic area at high risk, these injuries, like orbital fractures, don’t just hurt - they can permanently damage vision, affecting everything from depth perception to reaction time. The study highlights the urgent need for protective measures during MMA. Just ask Irene Aldana or Shara Bullet. Eye protection might not seem practical during a fight, but it should be mandatory during sparing, or you may have to choose between seeing your opponent or seeing a doctor.
YOUTH BEATS REACH
Hailing cabs. Grabbing things off the top shelf. Selfies. Long arms have plenty of uses, but winning fights may not be one of them. A 5-year study published in the Research Quarterly for Exercise and Sport analyzed over 2,000 pro bouts and found that arm span is mostly irrelevant across weight divisions, except for a slight advantage in heavyweights. Surprisingly, winners had one consistent edge: they were younger. On average, bout winners were about a year younger than their opponents, with this trend appearing in four out of five years and across multiple divisions. Even in women’s strawweight, where the arm span-to-height ratio showed a disadvantage for winners, age still played a more significant role in determining outcomes. While reach might sound like a trump card, it rarely translates to victories. Instead, youth, with its sharper reflexes, quicker recoveries, and better cardio, remains the biggest factor for winning. Long arms might look scary in the tale of the tape, but age is the real weapon of choice.
SCIENCE SHAPES THE FUTURE
From better recovery tools to smarter training methods and surprising insights into age and anatomy, the research of 2024 proves that fighting isn’t just brute force—it’s brains, preparation, and adaptability. As the sport evolves, so will the science behind it, ensuring that every fighter who steps into the Octagon has the tools to push the boundaries of what’s possible. The future of fighting is clear - just don’t forget your needles, your brain, and your birth certificate. The Fighting Nerds are starting to make a lot more sense.
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