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Strength & Conditioning Journal:
doi: 10.1519/SSC.0000000000000068
Article: PDF Only

A 12-Week Metabolic Conditioning Program for a Mixed Martial Artist.

Mikeska, J. Daniel MS

Published Ahead-of-Print
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Abstract

TRAINING ONE'S METABOLISM FOR MAXIMUM EFFICIENCY IS A CRITICAL PHYSICAL COMPONENT FOR MANY COMPETITIVE ACTIVITIES. THE TRAINING NEEDS TO STRESS THE PROPER ENERGY SYSTEM IN THE APPROPRIATE AMOUNT BASED ON THE WORK-TO-REST RATIO SPECIFIC TO THE GIVEN ACTIVITY. BECAUSE OF THE DIFFERENT INTENSITIES OF THE COMPONENT SPORTS OF MIXED MARTIAL ARTS (MMA), AN MMA MATCH CAN REQUIRE EACH OF THE 3 ENERGY SYSTEMS TO BE USED AT VARIOUS TIMES IN EACH ROUND. THE FOLLOWING IS AN EXAMPLE OF A 12-WEEK METABOLIC CONDITIONING PROGRAM THAT PROGRESSIVELY TRAINS THE PHOSPHAGEN, GLYCOLYTIC, AND OXIDATIVE ENERGY SYSTEMS FOR AN MMA ATHLETE.

(C) 2014 by the National Strength & Conditioning Association

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