The goal is for your combat sports training program to help with your MMA development

The term transfer carry-over, also known as transfer specificity, refers to how effective your training will actually be in improving your performance. The only activity that has a 100% transfer rate would be doing the actual activity you want to get better at. However, with the combat sports help in this article, you’ll be able to maximize your training time.

Overloading sport movements such as resisted shots, or punching with a band attached to your arm is one way to achieve this “transfer” to combat sports. However, altering a specific sport movement too much may in fact do more harm than good. Here is some combat sports help that will enable you to develop and/or implement a training program that has a higher “transfer” percentage.

Train the muscles that you use when participating in combat sports

All general fitness programs as well as sports conditioning programs should include exercises that work every major muscle group in the body. However, specific exercises that are similar in the following areas are important for carry-over:

• neuromuscular recruitment
• Energy systems-Although running for an hour will certainly be beneficial for the aerobic energy system, it won’t provide significant amount of combat sports help. This workout is perfect for working the energy systems used in MMA.
• Biomechanical characteristics

Combat sports require full body conditioning; but the large muscles of the back, legs, and hips are especially important to perform almost all the activities required. Much time should also be devoted to developing the core. For optimal combat sports help, make sure that your core training includes low back exercises as well a glute and hamstring work.

Train the muscles the way you use them when training for maximum combat sports help

There are several different muscle actions used during combat sports, therefore several different muscle actions should be used during training. A combat sports conditioning program should include exercises which use a full range of motion.

Additionally, many holds that are utilized in MMA, wrestling, and BJJ require isometric muscle actions which recruit different muscle groups. For combat sports help with your performance, practice some of these actions.

Train the energy sources that are being used when participating in BJJ, MMA, or wrestling

The type of energy system you use for your particular form of combat will depend on the following:

• The duration of your form of combat
• The level of intensity reached
• The rest period between rounds

Without getting too technical, plan your MMA conditioning program around the specific competition or event you’re training for. For example, if your fight is three 5 minute rounds with a minute rest between rounds, you may want to gear your training around those time frames. You can do 3, five minute circuits with 1 minute rest between circuits. Try to use a mixture of compound and explosive movements, as well as movements similar to the ones you may use in your fight.

There isn’t a lot of quality combat sports help out there because it’s a specialized field. However, it isn’t rocket science. One circuit may look like this:

• 1 minute burpees
• 1 minute squat into pull-up
• 1 minute sled push
• 1 minute double kicks
• 1 minute isometric exercise

This is just a sample. You can modify the exercises and/or change the work/rest ratio.

A major contributor of energy during training comes from the lactic acid energy source. This type of exercise will result in an accumulation of lactic acid similar to that which happens when training for MMA.

You’re better off doing prehab than rehab

When dealing with injuries, it’s better to be proactive than reactive. Strengthening areas that are prone to injury will provide the following combat sports help:

• Decrease your risk for injury
• Minimize the damage caused by the injury
• Decrease your recovery time from injury

This is a much better scenario than waiting until you get hurt to strengthen those areas.

Common sites for injury during MMA are the neck, shoulder, ankle, knee, and hands. Make sure to include extra exercises in your program to strengthen these areas. I recently took a kick to the head during sparring which made me realize how important it was that I’d been training my neck.

Many boxers and MMA fighters are constantly injuring and re-injuring their hands. Try this routine to keep your hands, wrist, and grip strong.

Summary

With a carefully designed plan, you will optimize your time in the gym and get the most “bang for your buck”. I know it’s difficult to find combat sports help. That’s why I wrote this article. Here are some tips to make sure you maximize carry-over to your MMA training.

• Train the muscles you use most in combat sports, such as the muscle groups of the back, hips and legs. Additionally, spend some time strengthening the core and shoulders
• Train the muscle actions used on the mat or in the ring or cage. This will include resistance exercises performed for the full range of motion as well as isometrics
• Train the appropriate energy systems. While it would be foolish to completely neglect any one of the energy systems, spend the most time training in the energy system predominantly used (lactic acid system)
• Perform mostly compound movements and structural movements (full body)
• Determine the most common injury sites and work to enhance the strength and function of tissue in those areas to help prevent injury, minimize damage of injury, and recover faster

These guidelines should help you in designing the best MMA conditioning program for you. Remember that no two people are the same and what works for one person might not work for another. You have to implement the combat sports help that works for you!

References

1.) Fleck, Steven J., Kraemer, William J., (1997). Designing Resistance Training Programs. Human Kinetics, Champaign, IL.

Please forgive me in advance for venting my frustrations to you. Providing martial artists with MMA information that will improve their conditioning is an extremely rewarding career. However, it does come with its own set of frustrations.

Here is a conversation that I’ve had with a potential client in the gym:

Potential Client (PC): Hey Billy. I’d really like your help with preparing for my next fight.

Me: OK. How’s your current level of conditioning?

PC: It’s really good (potential client lifts up shirt to show a ripped 6 pack).

Although being lean and having a 6 pack can certainly impress a few ladies at the beach, it will do very little to help you win a fight. Unfortunately for all that time spent on wasted crunches, the fighter could be spending time researching effective MMA information and developing proper conditioning techniques that result in superior fighting ability. These strategies include interval and proper core development.

Work/rest ratio with interval training

Performing 30 minutes of straight cardio will yield significant differences than an interval training program. While straight cardio can be very effective at burning fat, improving overall cardiovascular endurance, and increasing circulation, it’s not the ideal method to improve your fight conditioning.

Interval training, on the other hand, with the proper work/rest ratio is crucial in helping you prepare for a fight or tournament. Rather than sifting through complex MMA information on interval training, simply perform a workout with a work/rest ratio similar to the event you are training for.

For example, if your fight has 3 three minute rounds with one minute rest periods between rounds, perform a workout with a 3-1 work/rest ratio. Be sure to include both conditioning exercises (sled pushing, rope skipping, etc.) and skill training (grappling, pads, etc.).

Case study 1: Fedor Emelianenko vs. Kevin Randleman, Pride, June 20, 2004This case study proves that muscles don’t determine who wins a big fight. Randleman came out fired up with a ton of energy and looking like a body builder. Fedor stayed relaxed and looked more like an average guy, strong but by no means ripped. Fedor weathered the storm which included a huge suplex only to reverse positions and finish Randleman from the top position with a kimura.

Check Out the Fight Here

MMA information on real core conditioning

Contrary to popular belief, your core consists of more than just your rectus abdominus (aka beach muscle abs). The core includes the low back, glutes, hams, transverses, and obliques more than the rectus abdominus (what is known as the 6 pack).

Focus on attaining a functional core rather than abs that are just for show. Trade in the crunches for exercises like planks, medicine ball throws, and supermans (for the low back).

Case study 2: Matt Lindland vs. Phil Baroni 1-UFC 34, November 2, 2001A former teenage national bodybuilding champion, Phil Baroni came into the fight with a perfect 6 pack. Although Lindland couldn’t match him in the “washboard abs” category, he displayed a tremendous amount of functional core strength. In fact, I’ve heard from people who have worked out with Matt Lindland that he has a deceptively strong core. He developed it through years of Greco Roman wrestling. I’m willing to bet “dollars to doughnuts” that he didn’t do a lot of crunches to prepare for this fight.

Check Out the Fight Here

Training to fight

Do you want to be a fighter supplementing your combat training with some conditioning or an individual doing bicep curls in the squat rack w/ MMA gloves on? If you are training to fight, the majority of your time has to be spent doing combat training. You have to get used to fighting and/or getting hit. The best MMA information I can give you is that no “secret” workout will prepare you for that.

Case study 3: Randy Couture vs. Vitor Belfort 1-UFC 15, October 17, 1997Prior to this fight, Belfort was doing a traditional body building workout and he certainly looked tough. Coming off of three straight wins via knock out, Belfort was expected to make quick work of Couture. However, Couture was able to use his wrestling, dirty boxing, and ground and pound to stop Vitor at 8:16 of the fight.

Check Out the Fight Here

The reason I’ve given you this MMA information is because I want you to know how to train properly. Remember that “ripped abs” will only take you so far in a combat situation.

The famous saying of “Don’t judge a book by its cover” applies to MMA. Spending all day developing muscles in the gym can look good for appearance sake but it doesn’t determine success in the ring.

Don’t get caught up in all the hype that’s out there. Working out with the proper work/rest ratio, developing a powerful and functional core, and training to fight are just some key strategies for you to be combat ready.

Return from “MMA Information” to Home. 

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Author’s note: I’d like to thank James Gabert for his support in writing this featured article.

BJJ instructor and motivation expert Billy Hofacker teaches a combat sports guide to staying motivated:

One of the first individuals who studied the relationship between motivation and behavior was philosopher Arthur Schopenhauer in the 1800s. He described motivation as being “moved into action.”

Two very different paths

I have always been curious as to what causes people to take specific actions. Let’s take jiu-jitsu for example: How come when one practitioner is injured he may “hang it up” while another may face the same obstacle but go on to be a champion? I have gone as far as getting formal education on the psychology of motivation in addition to studying the lives of many successful people.

Here are 3 tips that you can begin taking immediately to get closer to your combat goal:

Tip #1: Set Goals

Set one big goal at a time and break it into smaller chunks. Aim to complete two of your sub-goals (smaller chunks) each week. Both your main goal and your sub-goals should be written out. Remember, what gets written gets done.

Tip #2: Chart your progress

It is important to keep track of what you get done and where you are in relation to your goal. This will help you keep your eye on the prize. These guideposts help you keep things in perspective and will keep you working toward your goal. It will feel good to literally check off goals that you accomplished each day or week.

Tip #3: List the reasons you want to reach your goal

This is one tip that has really helped my clients reach their goals faster. If you have one reason for reaching a goal, this will help create a certain amount of drive in you. If you have 10 reasons, your motivation will increase that amount more. The idea is to think of and list as many reasons as possible.

It takes years of training in combat sports like BJJ and MMA to acquire a conceptual understanding. Sometimes the road can be difficult and you may even feel like you are not seeing the results you would have hoped for. At times like this I encourage you to stay positive and keep your eye on your goal. Further, it is important to enjoy your journey. You are probably closer than you think to a major breakthrough!

“Success consists of a series of little daily victories.”-Laddie F. Hutar

When I first began training in BJJ I was hooked immediately. I trained every possible chance I had and as a result made quick progress.  Somewhere along the way for a variety of reasons I became inconsistent with my training. It was a real wake-up call when I realized that guys who started training after me were slowly and steadily passing me by.

At that moment I re-committed to my training. I began competing as much
as possible and set specific measurable training goals for myself.

Everyone I know who is successful in their given field takes consistent action. There are no exceptions. This principle isn’t limited to MMA strength and conditioning. My accountant is a former client of mine and a partner in a successful accounting firm on Long Island. It shouldn’t be a surprise that he used the same persistency in his fitness program that he used to get ahead in the business world. It’s been over 10 years since I first trained him and if I call his office at 7 AM on any given day I can expect 2 things — He will personally pick up the phone (he likes to beat the Long Island traffic and get to work early) and he’ll tell me all about the intense workout that he did earlier that morning.

What’s Your Top MMA Strength and Conditioning Goal?

Some people can focus on many goals at once.  However, I’ve found that most people do better with having one primary goal and other sub-goals.  What I like to do with the athletes I train is help them establish where they would like to be a year from now in regards to their fitness.  Then we break that down into smaller chunks.

Here are some areas for you to consider.

• Prehab-Injury prevention
• Regeneration-Faster recovery from
  injuries and training
• Skill training-Maintaining a high level
  of skill
• Muscular strength
• Cardio
• Flexibility
• Performance nutrition
• Speed and Agility

Set Routines to Stay on Track

Creating routines will help you feel more relaxed as you balance family, work, and training. Setting up routines and following them will enable you to take some control over your time to do the important things (like training) on a consistent basis.

Here are some tips for creating the ideal training routines:

• Make a list. Jot down all the things you need or want to do in regards to your training. This can include things like running, resistance training, flexibility training, recovery training, dedicating a block of time each week for “repping,” studying instructionals, preparing food, etc.
• Don’t forget the personal stuff. Not to turn this into a “self-help” article but the more organized your personal life is the better your training will be.
• Schedule it. Put these things in your schedule. If you need to prepare food once per week for 2 hours, put it in your schedule and treat it like a doctor’s appointment. Do this for all (or as many as possible) of the items on your list.
• Experiment. Now that you’ve got your new schedule, try it out. Do a weekly review of how it went. If it worked, great. If not, try to figure out why and adjust accordingly.
• Stick it out. Again, the key is consistency. Once you find a routine that works, make it a habit.

You are not alone
Once you realize that you’re not alone things become much easier.  Recruit the help of others for knowledge, support, and motivation. I’ve found that people are usually happy to help as long as you are sincere.  Here are some ways you can use other people to help you remain consistent.

• Training Partners. Find a training partner to meet at the gym. You’ll be much less likely to be a no-show if someone else is relying on you.
• Hire a coach. This could be a strength coach that could help you develop a program or a grappling instructor to help you with a specific strategy.
• Share your goals. There is tremendous power in telling someone you trust your goals and ambitions. They can provide positive support along the way.

In the beginning of this article I shared about the consistent action that my accountant takes. He works hard every day whether he feels like it or not to improve his business and health. Remember, ultimately where you wind up with your training will be a result of all of the individual training sessions along the way. So, have the courage to be and do your best and I promise you’ll be glad you did!

“Many of life’s failures are people who did not
realize how close they were to success when they gave up.”-Thomas Edison