MMA is unpredictable—everything from the number of competitions you will have, opponents pulling out, injuries, and various other setbacks. Although some flexibility will be provided in this program, it will still be a generalized approach (like all other programs). To get full individual attention, the only solution is to work under a strength and conditioning coach.
Nevertheless, when preparing for an MMA match, the plan will usually be divided into off-camp and fight-camp. Traditionally, the fight camps may last anywhere between 8 and 18 weeks, depending on the magnitude of the fight, and they will vary dramatically depending on the opponent you face. The rest of the year is generally labeled as off-camp. This program can be regarded as a fight-camp program.
The program will consist of 12 weeks, with two sessions per week, and the purpose is to get you into peak shape for a competition. You may also perform this program without having a competition planned if you simply wish to reap the benefits for the sake of it.
It is designed in such a way that it can be performed next to your standard MMA sessions as well as strength and power training sessions (an example of how to spread out the days will be provided later).
The first phase (albeit relatively short) will aim to give you an aerobic base through lengthy aerobic intervals. In the second and third phases, we will shift over to high-intensity intervals to emphasize both the aerobic and anaerobic systems simultaneously, and in the final fourth phase, we will closely mimic the demands of MMA endurance through fight-specific conditioning, which will be very demanding on the psychological plane as well.
Equipment needed for the program:Â
- Assault bike (also known as air bike); for aerobic intervals and HIIT.
- Heavy bag (for sport-specific endurance training)
- A throwing dummy, or a form of soft surface, to be used for ground and pound
- Training partners (for fight-specific endurance later in the program)
How it works:
This is a downloadable digital product. Once you have completed your purchase and created an account, you will be able to access the downloadable program (PDF) in your account.
