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

Mikeska, J. Daniel MS

Strength & Conditioning Journal: October 2014 - Volume 36 - Issue 5 - p 61–67
doi: 10.1519/SSC.0000000000000068
Article

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.

Fairfax Fitness and Self-Defense, Chantilly, Virginia

Conflicts of Interest and Source of Funding: The author reports no conflicts of interest and no source of funding.

J. Daniel Mikeska is the owner of Fairfax Fitness and Self-Defense, Chantilly, Virginia.

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© 2014 by the National Strength & Conditioning Association