With CW’s recently article (and soon to come series) I was thinking about the appropriate way to train a mixed martial art athlete considering the intensive schedule that they have. Between Boxing, Muay Thai, Wrestling, Judo, Jujitsu, Sambo, or Whatever else they’re cross training in…
Also a lot of fighters have to work full time (Whether it be a regular 9-5 or running a training facility), they also have families, and other time commitments. It’s hard to have a training session devoted to powerlifting, one to conditioning, then one for specifically training technique.
I’m a fan of templates, so this is what I was thinking for a 2-3x a week schedule for a mixed martial artist.
A. Power Movement
B. Superset Strength Movement
C. Complex/Strongman Medeley
D. Tabata Intervals
Warmup- Something similar to the parisi warmup, but I personally feel that it can be done with more sport specific movements, there are a lot of grappling & shadowboxing drills that are good for a stretch and will improve agility as well.
A. Movements like the power clean and jerk, power snatch + Overhead squat, 1 arm snatch + jump Squat, plyometrics, etc… Utilizing 5/4/3/2/1, singles, wave sets and other protocals designed specificaly for strength increases.
B. Strength Movement superset- Weighted Chinup/Deadlift, Squat/Weighted Dip, etc… Utilizing EDT For Strength type protocal. 15 minutes with a Weight that can be handled for 6-8reps, working in the 3-5 range with minimal rest.
C. Complex/Strongman Medeley- Full body metabolic lifts that are good for conditioning and low levels of hypertrophy. Kettlebells, Dumbbells, Barbells, sandbags, strongman implements. Whatever is available.
D. Tabata Intervals- Sprawls, or thrusters, or front squats, or even 8 count bodybuilders… 1-2 rounds of 3-5min as a finisher. More important to mentally push yourself in this last exercise than it is to move weight.
After training sessions dedicated specifically to technique… a 10-15min bodyweight circuit could be thrown in afterwards as well. Or done on a seperate day.
5-20 of each… repeat that as many times as possible within 10-15min.
Beat your previous # every week/session
I think this is something that would fit well into an already hectic training week.
The primary traits of a good fighter seem to be…
So I tried to format the schedule to fit those…
I think I’m missing something though, Should there be more of an emphasis on conditioning? or ???