Strength and Conditioning for MMA
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Transcript of Strength and Conditioning for MMA
Strength and Conditioning for MMA Fighters
Special consideration to the physiological effects of making weight and performance
The Background Mixed Martial Arts (MMA)
Muay Thai Wrestling Kick Boxing Jujitsu
Currently the fastest growing sport in the world
Fighting entices audiences by offering Violence National pride Drama
Fighting Incorporates
Rounds last for 5 minutes
3 rounds in a regular fight or 5 rounds in a championship fight
1 minute rest between rounds
Matches are won either by submission, decision or KO
Classes
Weight classes range from Flyweight < 125 pounds Middleweight 170-185 pounds Super Heavyweight over 265 pounds
Training Modalities
More functional basis of complex, multi-joint movements
All body parts have major contributions
Difficult to quantify training loads to account for fight demands
Areas of Considerations
Weight classed Performance and cutting weight Injuries Energy requirements Fitness components Pain tolerance
Complications researching
Somewhat random nature Dominator vs dominated Striking vs wrestling Cutting weight and regaining weight Aerobic vs anaerobic Energy costs of being struck Instantaneous feedback and testing
during a fight
The Research
Main energy system is the Anaerobic Glycolytic system
High emphasis on strengthening joints to minimise injuries
No overall muscle group dominance Physiological similarities between
MMA & other martial arts athletes Muscular actions and contraction
types
Physiological Characteristics of Professional MMA Fighters
VO2 max = 50 ml/kg/min to 63 ml/kg/min
Body Fat = 11.7% + 4% Vertical Jump = 57.6cm + 7.3cm 1RM relative to body weight
Bench Press = 1.2 Squat = 1.4
Gaps in the Research
Small amounts of research No universal testing protocol to
determine fitness The effects of making-weight on
performance Optimal ranges and rates to cut
weight from Talent ID Skill Acquisition and Transfer
Key Points
MMA is a complex multi-factorial sport All muscle groups and energy systems
contribute to performance Training typically involves complex,
multi-joint movements All components of fitness are involved Numerous difficulties in research Similar physiological characteristics to
wrestlers Effects of cutting weight on
performance highly unexplored
References
Amtmann, J, 2003, ‘Strength and conditioning for reality fighters’, Journal of Strength and Conditioning, vol. 25, no. 2, pp. 67-72.
Lenetsky, S & Harris, N, 2012, The Mixed Martial Arts Athlete: A Physiological Profile, Journal of Strength and Conditioning, vol. 34, no. 1, pp. 32-47.
Rankin , J, Walberg, J & Craft, L, 1996, ‘Effect of weight loss and refeeding diet composition on anaerobic performance in wrestlers’, Medicine & Science in Sports & Exercise, vol. 28, no. 10, pp. 1292-1299.
Seungmo, K, Greenwell, T, Andrews, D, Lee, J & Mahony, D, 2008,‘An analysis of spectator motives and media consumption behaviour in an individual combat sport: cross-national differences between American and South Korean Mixed Martial Arts fans’, Sports Marketing Quarterly, vol. 17, no. 2, pp. 109.
Trrant, J, 2006, ‘Nutrition for Fighters’, International Kickboxer, http://www.recreationmedicalcentre.com.au/files/Nutrition%20for%20fighters.pdf, viewed 13/04/2012.
Images sourced from www.Flickr.com, Flickr Image Sharing , viewed 12/04/2012.