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A Review of The Current Research Around Strength and Conditioning Within Combat Sports, Specifically Mixed Martial Arts (MMA) to Make Recommendations to a Fighter.

Mixed Martial Arts (MMA) is a combat sport that combines striking and grappling. Fighters commonly use such striking disciplines as boxing, kick boxing, Thai boxing and karate. Whilst most commonly using grappling disciplines like Brazilian Jiu Jitsu, free style wrestling, judo, sambo and also specific MMA grappling. The sport is uses both aerobic and anaerobic energy systems. Due to the sport of MMA being a relatively new sport, there is limited peer reviewed research around the specific strength and conditioning needs of MMA fighters. This article aims to review the available research and summarise the most common themes amongst the current literature. 

 

Needs Analysis 

 

Looking briefly at a needs analysis of MMA. The sport requires both upper and lower limb displays of strength and power. Athletes must control body weight to ensure they remain within a healthy range of their competition weight. The UFC has published a weight chart that gives guidelines for MMA fighters weight both in camp and out of camp leading up to a fight. 

 

Figure 1. UFC PI Handbook – Body weight recommendations by the training phase for each weight class. 

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The physical demands placed on the fighters can be very challenging, with professional fights lasting either up to 15 minutes (3 x 5-minute rounds – 1-minute rest) or up to 25 minutes for a title fight (5 x 5-minute rounds – 1-minute rest). Amateur fights lasting up to 9 minutes (3 x 3-minute rounds – 1-minute rest) or up to 15 minutes for a title fight (5 x 3-minute – 1-minute rest). MMA fights are heavily metabolically anaerobic with 77% of fights ending because of a high intensity exertion lasting between 8 – 12 seconds (Del Vecchio et al, 2011). With anaerobic supply of ATP supplying approximating 90% of all energy system contributors for max effort lasting 10 seconds (Gastin, 2001). Highlighting the importance of anaerobic capabilities. Supplemented by a high aerobic capacity to allow rapid recovery (Beneke et al, 2004). With many high intensity engagements interspersed with periods of lower intensity activity such as 1:2 or 1:4 work to rest ratio (Del Vecchio et al, 2011). High levels of neuromuscular power and force production are highlighted a key factor to MMA performances (Cormie et al, 2011. Folland & Williams, 2007)

 

Energy Systems & Bioenergetics 

 

Metabolic conditioning is a term that is used a lot amongst coaches and research papers, but put simply, what does this mean to the athlete and sport. As a definition, put simply it is: “The ability of an athlete to meet the energy production demands of their sport” (UFC PI, 2021). Therefore, before muscular strength and power is discussed, it is important to understand the need for fighters to posses’ high levels of metabolic conditioning. 

 

Looking at Figure 2 below, this shows that if the work outcome to be displayed is indeed strength or power, it still works backwards to the conditioning of the athlete. The athlete’s ability to be able to produce the energy required to execute the desired work outcome. 

 

Figure 2. UFC PI Handbook – The bioenergetic basis of physical Performance

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The UFC Performance Institute breaks down the bioenergetics of MMA needs into three sections:

 

  1. A highly developed alactic system.  This enables the fighter to throw high power punches or sprawl explosively to defend a take down by producing high rates or energy production in a very short time frame.

 

  1. A large capacity lactic system. This will allow the fighters to throw a number of punches continuously or clinch up again the fence continuously by producing energy during sustained high intensity efforts. MMA consists of intermittent activity with periods of explosive high force high velocity actions, repeated through the fight (Baker & Newton, 2008). 

 

  1. A large aerobic system. This allows the fighter to efficiently resynthesize the energy utilised throughout the above 2 energy systems. Put simply, the ability to repeat the above to outputs throughout the fight. This energy systems becomes more important as the fight goes past the 3rd minute. 

 

Coaches must assess their fighters to highlight what energy systems may need developing. The most accurate measures of athlete testing are commonly done inside a sports laboratory but as most athletes do not have access to lab testing here is some alternatives provided by the UFC PI.

 

  1. Alactic. Maximal Alactic Power (MAP) – Representation of the rate at which energy can be produced during short, very high intensity efforts. This can be tested during a peak power output test of 10-seconds maximal sprint on the Watt bike. Average scores through the UFC can be accessed via the UFC PI document in references.

 

  1. Lactic. Glycolytic Power (MGP) – Represents the magnitude to which the body can continue to produce energy in the absence of oxygen at high intensities for prolonged periods of times.  This can be tested during a 3-minute test on the Watt bike to find out the average power over this period. Average scores through the UFC can be accessed via the UFC PI document in references.

 

  1. Aerobic. Vo2 Peak or Vo2 Max. This can be tested on various exercise modalities such as running, cycling or rowing. Average scores through the UFC can be accessed via the UFC PI document in references.

 

The literature shows the importance of a general preparation phase prior to starting what is known as a fight camp (6 – 10 weeks intensive training leading up to a fight) (Lauersen et al, 2014). This is the phase that the athlete can dedicate time to specific energy system development as the volume of skill work drops slightly outside of fight camp. It is important when focusing on improving energy systems that the balance between training and rest is planned adequately and not simply added to the current volume of overall training (Kovaleski et al, 2010). By planning effectively, this can reduce the injury risk to the athlete (Almeida et al, 1999. Anderson et al, 2003. Dennis et al, 2005).

  

In some cases, energy systems can be developed during specific skill practice. If the work to rest ratio and intensity is achieved during skills practiced this can be an effective method to develop the desired energy system. When this is not achievable, different equipment can be used such as treadmills, assault bikes, Wattbikes, rower ergs, ski ergs and also road running. This method is sometimes preferred as you can measure more variables like peak power, average power, speed etc. The work : rest ration on how to develop each energy system is below. 

 

Figure 3. UFC PI Handbook – Protocols to develop the capacity of the different energy systems

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Strength and Power 

 

Developing maximal strength (MS) has been shown to play an important role in production of maximal power and superior athletic performance whilst underlying neuromuscular characteristics (Cormie et al, 2011). MS has been an indicator for elite performance in intermittent collision sports similar to MMA (Baker, 2002. Baker & Newton, 2008). Having also shown that increases in MS can result in a positive impact on neuromuscular power, endurance performance and injury prevention (Cormie et al, 2010. Lauersen et al, 2014.)

 

A study shown that dynamic lower and upper body strength clearly distinguished international wrestlers from sub elite wrestlers (Garcia-Pallares et al, 2011). Addition to strength both elite strikers and grapplers have superior lower body power generating capacities than lower level fighters (James et al, 2016). As many techniques within MMA are executed explosively and at high force, it is also highlighted the importance of rate of force development within MMA (Del Vecchio et al, 2011). Both strength and power can be trained using triple joint movements, whilst developing RFD and also core strengthening (Fielding et al, 2002. Paavolainen et al, 1999)

 

 Utilising a general preparation phases before starting the 6 – 10-week fight camp can used to improve general strength and power whilst the skills training is at a reduced volume compared to fight camp. 

 

Coaches should assess the fighter using the following tests below. 

 

  1. Lower Body Power – Countermovement jump. 

 

  1. Lower Body Power Profile – Loaded countermovement jump profile @15%, 30% & 60% body weight. 

 

  1. Maximal Strength – Isometric mid-thigh pull or 1RM of lifts.

 

  1. Upper Body Power – Medicine ball seated chest pass

 

A recent study found that low-volume, high intensity sport-specific strength and conditioning training program, improved physical fitness of well-trained MMA Fighters. In contract, a higher volume program using circuit trainings, commonly seen amongst MMA fighters failed to improve performance in all tests used (Loannis et al, 2018).

 

The program used was a mixture of triple extension movements working at loads 80%+ and consisted of 2 full body strength and power days per week and 1 power-based session per week. They also included small amounts of HIIT and speed work. the program can be seen below. The days in which the full body strength and power sessions are conducted should allow for rest of between 6-8 hours post session before the next physical training session is conducted to allow for adequate recovery. It is also advised that they should not be conducted the day before heavy sparring due to the high CNS effects of the heavy lifts, sprints and jumps. 

 

 Figure 4. Example training program used in a study to improve fitness of well-trained MMA fighters.

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To summarise, the professional MMA fighter should look to ensure all 3 energy systems, maximal strength, lower body peak power and upper body peak power are at a level similar to their UFC counterparts (UFC PI – Handbook). If this is not the case, this article has provided a basic solution to improving any of the above physical attributes. 

 

 

References 

 

Almeida, S. A., Williams, K. M., Shaffer, R. A., & Brodine, S. K. (1999). Epidemiological patterns of musculoskeletal injuries and physical training. Medicine and science in sports and exercise, 31(8), 1176–1182. https://doi.org/10.1097/00005768-199908000-00015

 

Anderson, L., Triplett-McBride, T., Foster, C., Doberstein, S., & Brice, G. (2003). Impact of training patterns on incidence of illness and injury during a women's collegiate basketball season. Journal of strength and conditioning research, 17(4), 734–738. 

https://doi.org/10.1519/1533-4287(2003)017<0734:iotpoi>2.0.co;2

 

Baker D. (2002). Differences in strength and power among junior-high, senior-high, college-aged, and elite professional rugby league players. Journal of strength and conditioning research, 16(4), 581–585.

 

Baker, D. G., & Newton, R. U. (2008). Comparison of lower body strength, power, acceleration, speed, agility, and sprint momentum to describe and compare playing rank among professional rugby league players. Journal of strength and conditioning research, 22(1), 153–158. https://doi.org/10.1519/JSC.0b013e31815f9519

 

Beneke, R., Beyer, T., Jachner, C., Erasmus, J., & Hütler, M. (2004). Energetics of karate kumite. European journal of applied physiology, 92(4-5), 518–523. https://doi.org/10.1007/s00421-004-1073-x

 

Cormie, P., McGuigan, M. R., & Newton, R. U. (2010). Influence of strength on magnitude and mechanisms of adaptation to power training. Medicine and science in sports and exercise, 42(8), 1566–1581. https://doi.org/10.1249/MSS.0b013e3181cf818d

 

Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power: part 2 - training considerations for improving maximal power production. Sports medicine (Auckland, N.Z.), 41(2), 125–146. https://doi.org/10.2165/11538500-000000000-00000  

 

Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power: part 2 - training considerations for improving maximal power production. Sports medicine (Auckland, N.Z.), 41(2), 125–146. https://doi.org/10.2165/11538500-000000000-00000  

 

Del Vecchio, F. B., Hirata, S. M., & Franchini, E. (2011). A review of time-motion analysis and combat development in mixed martial arts matches at regional level tournaments. Perceptual and motor skills, 112(2), 639–648. https://doi.org/10.2466/05.25.PMS.112.2.639-648  

 

Dennis, R. J., Finch, C. F., & Farhart, P. J. (2005). Is bowling workload a risk factor for injury to Australian junior cricket fast bowlers?. British journal of sports medicine, 39(11), 843–846. https://doi.org/10.1136/bjsm.2005.018515  

 

Fielding, R. A., LeBrasseur, N. K., Cuoco, A., Bean, J., Mizer, K., & Fiatarone Singh, M. A. (2002). High-velocity resistance training increases skeletal muscle peak power in older women. Journal of the American Geriatrics Society, 50(4), 655–662. https://doi.org/10.1046/j.1532-5415.2002.50159.x  

 

Folland, J. P., & Williams, A. G. (2007). The adaptations to strength training : morphological and neurological contributions to increased strength. Sports medicine (Auckland, N.Z.), 37(2), 145–168. https://doi.org/10.2165/00007256-200737020-00004  

 

García-Pallarés, J., López-Gullón, J. M., Muriel, X., Díaz, A., & Izquierdo, M. (2011). Physical fitness factors to predict male Olympic wrestling performance. European journal of applied physiology, 111(8), 1747–1758. https://doi.org/10.1007/s00421-010-1809-8  

 

Gastin P. B. (2001). Energy system interaction and relative contribution during maximal exercise. Sports medicine (Auckland, N.Z.), 31(10), 725–741. https://doi.org/10.2165/00007256-200131100-00003

 

James, L. P., Haff, G. G., Kelly, V. G., & Beckman, E. M. (2016). Towards a Determination of the Physiological Characteristics Distinguishing Successful Mixed Martial Arts Athletes: A Systematic Review of Combat Sport Literature. Sports medicine (Auckland, N.Z.), 46(10), 1525–1551. https://doi.org/10.1007/s40279-016-0493-1

 

Kostikiadis, I. N., Methenitis, S., Tsoukos, A., Veligekas, P., Terzis, G., & Bogdanis, G. C. (2018). The Effect of Short-Term Sport-Specific Strength and Conditioning Training on Physical Fitness of Well-Trained Mixed Martial Arts Athletes. Journal of sports science & medicine, 17(3), 348–358. 

 

Kovaleski J, Gurchiek L, and Pearsall A. (2010). Musculoskeletal injuries: Risks, prevention, and care. In: ACSM Resource Manual for Guidelines for Exercise Testing and Prescription. American College of Sports Medicine, eds.

 

Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British journal of sports medicine, 48(11), 871–877. https://doi.org/10.1136/bjsports-2013-092538

 

Paavolainen, L., Häkkinen, K., Hämäläinen, I., Nummela, A., & Rusko, H. (1999). Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of applied physiology (Bethesda, Md. : 1985), 86(5), 1527–1533. https://doi.org/10.1152/jappl.1999.86.5.1527  

 

Tack, C. (2013). Evidence-Based Guidelines for Strength and Conditioning in Mixed Martial Arts. Strength and Conditioning Journal. 35. 79-92. 10.1519/SSC.0b013e3182a62fef.

 

UFC Performance Institute Journal. Volume 2. 2021.

https://ufc-pi.webflow.io

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