Strength and Conditioning for MMA

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Strength and Conditioning for MMA Fighters Special consideration to the physiological effects of making weight and performance

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Transcript of Strength and Conditioning for MMA

Page 1: Strength and Conditioning for MMA

Strength and Conditioning for MMA Fighters

Special consideration to the physiological effects of making weight and performance

Page 2: Strength and Conditioning for MMA

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

Page 3: Strength and Conditioning for MMA

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

Page 4: Strength and Conditioning for MMA

Classes

Weight classes range from Flyweight < 125 pounds Middleweight 170-185 pounds Super Heavyweight over 265 pounds

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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

Page 6: Strength and Conditioning for MMA

Areas of Considerations

Weight classed Performance and cutting weight Injuries Energy requirements Fitness components Pain tolerance

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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

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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

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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

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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

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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

Page 12: Strength and Conditioning for MMA

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.