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Out of all the combat sports, MMA is probably the hardest of them to program strength and conditioning for. In boxing, the movements are limited to that of punching. In wrestling, it is to that of grappling. A multifaceted sport like MMA however, involves aspects of all major fighting styles, including striking, grappling, wrestling, and submission techniques.
Therefore, a strength and conditioning program for MMA needs to address all of those planes of movements. The possible scenarios that one may experience in a match are astronomical.
And those are only the movement aspects, we additionally have the energetic aspects… All major energy systems are emphasized in the sport of MMA, and they all need to be in peak shape leading up to a fight. You cannot rely on strength only, and you cannot rely on endurance only, in MMA, there is a counter for every advantage-and you must be in peak shape in all aspects. (History has repeatedly shown the fate of one-trick ponies.) It is called ‘’mixed martial arts’’ for a reason-it requires you to be as well-rounded as you can get.
And finally, MMA is a relatively young sport, and the research is extremely scarce, it’s almost a catastrophe. Most studies that are labeled as MMA today simply focus on the subcategory-sports of MMA, which includes striking-sports, wrestling, and submission-sports. MMA however, is very different from those. The scientific consensus is therefore very distorted regarding the optimal physical profile for MMA. Through this series however, I will attempt to gather the few available sources specific to MMA and put forth what’s relevant into a concrete action plan.
In this video, we will go through a brief introduction of the principles of strength and conditioning for MMA. In later videos, I will introduce more concrete program design.