TAKE EXAM

Periodization for Mixed

Martial Arts
Lachlan P. James, MExercSc, MSportCoach,1,2 Vincent G. Kelly, BSc (Hons),1,3 and Emma M. Beckman, PhD1
School of Human Movement Studies, University of Queensland, Brisbane, St. Lucia, Queensland, Australia; 2School
of Exercise and Biomedical Sciences, Edith Cowan University, Joondalup, Western Australia, Australia; and 3UQ Sport
Academy, University of Queensland, Brisbane, St. Lucia, Queensland, Australia

ABSTRACT
THE MIXED MARTIAL ARTIST REQUIRES THE DEVELOPMENT OF A
BROAD SCOPE OF DIVERGENT
PHYSIOLOGICAL ABILITIES TO
COMPETE SUCCESSFULLY. TO
MINIMIZE ANY POTENTIAL INTERFERENCE EFFECTS AND OPTIMIZE
TRAINING ADAPTATIONS, A
PERIODIZED TRAINING PLAN IS
NEEDED TO MANAGE THE INTEGRATION OF THIS SPORTS MANY
TRAINING STRESSORS. THIS ARTICLE PROVIDES GUIDELINES AND
PRACTICAL EXAMPLES FOR THE
STRENGTH AND CONDITIONING
COACH.

ixed martial arts (MMA) is

a unique and complex combat sport which uses a wide
range of kicking, punching, and grappling techniques found in more traditional martial arts such as kickboxing,
wrestling, Brazilian jiu-jitsu and karate.
Because of the diversity in these
attacking methods, a highly developed
broad scope of physical abilities is
needed to successfully compete. A
well-prepared mixed martial artist will
need to possess high levels of maximal
strength and strength endurance in
addition to the ability to express power
repeatedly under loaded and unloaded
conditions. Furthermore, the MMA athlete must have the physical resilience to
absorb frequent high-intensity collisions.
Finally, the sport has high-intensity intermittent endurance characteristics,
thus it necessitates well-developed aerobic and anaerobic capacities (36,60).

34

This combination of qualities makes

MMA unique from many other sports.
An effective training plan should aim
to develop optimally all these physical
properties to ensure optimal preparation for competition. However, distinct
mechanisms underpin adaptations to
the varied training stimuli used to
develop these abilities (38,46,61,68,88).
Specifically, the divergent adaptations
stemming from endurance and resistance training have been reported to
cause conflict with strength and power
development, limiting the extent of
adaptation (39,56), in addition to
increasing the risk of overtraining
(20,31). This makes the development
of an effective training plan for MMA
a complex undertaking. To address this,
a periodization framework is needed to
manage these training stressors in a way
that facilitates the effective development
of each characteristic, manages the
fatigue generated from the training
stress, and allows the fighter to peak
at predetermined points throughout
the training plan.
Despite an increasing number of investigations into strength and conditioning methods for MMA, none have
presented a detailed periodization
framework which addresses the critical
issue of interference effects from concurrent endurance and resistance training (5,6,17,55,78). The purpose of this
article is to provide the strength and
conditioning coach with a framework
by which the major training tasks can
be integrated. A detailed periodized
training plan for MMA will be provided
as a practical example to guide both the

VOLUME 35 | NUMBER 6 | DECEMBER 2013

strength and conditioning practitioner

and sports-specific coach.
MIXED MARTIAL ARTS

MMA is a combat sport incorporating

a variety of striking and grappling techniques. Fights are won by knockout,
submission, referee intervention, or
a judges decision at the end of the regulation time. Typical amateur bouts are
scheduled for three 3-minute rounds,
whereas professional and higher-level
amateur bouts are often three 5-minute
rounds. The highest level of competition, professional main event fights
comprise five 5-minute rounds. All
rounds at each level of competition
are separated by 1 minute of rest.
AEROBIC AND ANAEROBIC
CAPACITY

The predominant contributor to energy

supply after 3 minutes of activity is the
aerobic system. Thus, the length of an
MMA round and minimal recovery
between rounds necessitates the athlete
to draw heavily on aerobic metabolism
(36). However, each round consists of
intermittent activity expressed as a high
intensity to lower intensity (Hi:Lo) ratio
of 1:2 to 1:4 (28) (Figure 1). Such
a work-to-recovery interval necessitates
engagements from both fast and slow
glycolysis in addition to oxidative
metabolism (15). Therefore, physiologically, MMA is intermittent in nature
requiring multiple high-intensity efforts,
which underpin its high-intensity
KEY WORDS:

mixed martial arts; combat sport;

periodization; concurrent training

Copyright National Strength and Conditioning Association

Figure 1. Time-motion breakdown from a collection of regional level MMA bouts (28).

intermittent endurance foundation (84).

Amtmann et al. (7) measured postbout
lactate levels reaching 18.7 and 20.7
mmol/L for bouts lasting regulation
time. These levels are similar to those
found in the grappling sports of wrestling (70) and judo (27). Because the end
product of the fast glycolytic pathway is
lactate, it can be concluded that mixed
martial artists rely heavily on this system over the duration of a bout, particularly during brief grappling battles
lasting approximately 3090 seconds
(15).
An investigation of the work-to-rest
ratio of the component sports of
MMA suggests that grappling arts
have higher work-to-rest ratios than
striking sports. A ratio of 3:1 has been
determined for both judo (64) and
wrestling (70), whereas striking arts
such as muay Thai and taekwondo
experience work-to-rest ratios of 2:3
(79) and 1:6 (59), respectively. Thus,
it seems as though MMA possesses
an intensity that falls between grappling and striking sports. However,
the decisive nature of MMA grappling
encounters (28) and the high blood
lactate levels suggest that grappling,
rather than striking, represents the
greater proportion of engagements in
MMA. In addition to these findings, it
has been reported that approximately
77% of fights were decided during
high-intensity striking or grappling sequences either standing or on the
ground, lasting 814 seconds (28).
Because the ATP-PC and fast glycolysis
are the primary systems used for highintensity expressions lasting 6 to 30

seconds (15), it can be concluded that

the repeated engagement of these systems fuel decisive encounters in MMA.
STRENGTH

The grappling battles experienced by

MMA athletes resemble that of wrestling and thus require expressions of
both dynamic and isometric strength
(53). Del Vecchio et al. (28) determined
that approximately 50% of fights ended
during ground fighting action. Thus, the
development of this characteristic can
contribute to the performance enhancement of a decisive MMA skill. Moreover, strength forms the foundation
for the development of power (23,24),
and significant improvements in athletic
performance have been well documented as a result of training induced
increases in strength (22,50,85,90,91).
POWER

The delivery of strikes including

punches and kicks require rapid application of force under unloaded conditions.
Aagaard et al. (3) noted that a punch is
delivered in 50250 milliseconds, thus,
exceptional rate of force development
(RFD) capabilities are required. In the
only investigation using elite MMA athletes, McGill et al. (62) determined that
a rapid contraction-relaxation strategy of
trunk musculature is used when performing powerful punching and kicking
actions. Additionally, when executing
takedowns, forces applied at high rates
against the mass of an opponent are
required. Thus, the expression of power
under loaded conditions is also a key
element of MMA. In the sport of rugby

league that has physiological characteristics similar to MMA including frequent

tackling collisions with high-intensity
intermittent endurance demands, it
was determined that the ability to
express power under loaded conditions
differentiated elite from subelite players
(8,10,12). It is possible, then, that power
may also be the defining physiological
ability of high-level MMA athletes.
However, further investigations are
needed to determine the characteristics
of elite mixed martial artists.
PHYSIOLOGICAL ADAPTATIONS
TO CONCURRENT TRAINING

A successful MMA athlete will need to

employ a number of training tasks over
the course of a training plan to develop
these capacities. Energy system conditioning and resistance training in addition to technical and tactical sessions
of varying intensities will be the key
factors manipulated to achieve performance gains. Underlying the effective
integration of these tasks are their
chronic and acute physiological responses. Because endurance-training
stimuli can illicit differing and conflicting adaptations to resistance training
tasks, close attention must be paid to
the management of these distinct
modalities to minimize interference
effects. Although there have been no
investigations into the periodization
of an MMA training plan, there is
a depth of research that has examined
the effects of concurrent endurance
and resistance training programs.
Understanding this research will assist
in the design of an effective periodized

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35

Periodization for Mixed Martial Arts

training plan to manage the training

stressors of MMA.
Reports of interference effects stemming
from the concurrent training of aerobic
and resistance training modalities are
well documented in the scientific literature (25,30,39,41,45,48,52,56). A seminal
study by Hickson (45) investigated the
effects of concurrent strength and endurance training in untrained individuals. By
the end of the 10-week training program,
strength levels were significantly lower in
the combined strength and endurance
group compared with the strength only
group. Consistent with these findings,
Rnnestad et al. (76) found significantly
greater increases in strength, thigh crosssectional area, jump squat performance,
and RFD in subjects performing strength
training only when compared with elite
endurance athletes performing concurrent strength and endurance-training.
For the MMA athlete, this suggests that
high volumes of low-intensity aerobicbased training will certainly limit the ability to enhance strength and power levels.
This effect would be particularly apparent if the MMA athlete was undertaking
a large workload of physiologically nonspecific continuous conditioning at a low
intensity for an extended duration, otherwise known as long slow distance (LSD)
(15) in conjunction with strength-power
training. However, because aerobic and
anaerobic capacity are important qualities for the mixed martial artist, alternate
training methods should be applied that
promote these adaptations while forming a more fitting complement to the
development of key strength and power
abilities. Conversely, the inclusion of
resistance training has been reported to
improve performance in endurance athletes (13,44,49,65,66,71,75,77,80) in addition to improvements in maximal
strength (1,2,14,44) and RFD (1,2). Thus,
further to the well-understood improvements in strength and power, the inclusion of resistance training to an MMA
training plan has the potential to
enhance endurance performance. However, caution must be applied by managing the overall training workload to
allow for the incorporation of this additional training factor. Taken together,

36

this suggests that technical, tactical,

energy system, and resistance training
should be prioritized in a way that considers these effects. The prioritization
will be dependent on the stage of the
training plan and the individual abilities
of the athlete. Additionally, strategies
that promote aerobic, anaerobic,
strength, and power adaptations
with minimal interference should be
used.
CONCURRENT ENDURANCE AND
RESISTANCE TRAINING

These findings highlight the complexity

faced when developing the MMA
athlete. A framework is needed to minimize these interference effects and facilitating the concurrent development of
opposing physiological abilities. GarcaPallares et al. (35) proposed a block periodization strategy for the concurrent
development of strength, power, and
endurance that considers the effects of
training modalities at the central and
peripheral level. To account for this,
hypertrophic resistance training was
paired with lower-intensity interval training (LIIT) occurring at 7585% V O2max
in a training block, whereas strength and
power development were paired with
high-intensity interval training (HIIT).
Underpinning this framework is the suggestion that opposing physiological adaptations occur at the peripheral level
between hypertrophy training and
HIIT (56). Here, the high metabolic
stress induced by HIIT would interfere
with peripheral anatomical adaptations,
whereas LIIT elicits primarily central
adaptations, and therefore poses less
interference. In accordance with this
model, the predominantly neural adaptations to strength and power training
are a more fitting complement to the
peripheral adaptations of HIIT. This
strategy significantly improved endurance, strength, and power performance
markers in high-level athletes (35).
Providing further support to the effectiveness of periodization in developing
conflicting abilities are investigations
by Baker (9) and Baker and Newton
(11). These studies demonstrated that
elite rugby league players could
develop strength and power over

VOLUME 35 | NUMBER 6 | DECEMBER 2013

a 4-year period (11) and maintain these

abilities over a 29-week competitive
season with high volumes of aerobic
and anaerobic activities. Moreover,
subelite players were able to increase
strength with equally high levels of
concurrent endurance training over
a season (9) and further develop both
strength and power over a 4 yearperiod (11). Although the framework
was not described, it was suggested
that the periodization of this training
including the sequencing of modalities
and prioritization of training goals allowed for this effective concurrent
development of endurance and
strength qualities (9,11).
These findings suggest that despite
conflicting mechanisms underpinning
the adaptations to various MMA training modalities, it is feasible to develop
strength, power, and endurance concurrently in athletes. However, poorly
organizing these modalities will limit
performance gains. Thus, to effectively
arrange these modalities and optimally
prepare the MMA athlete for competition, a periodization framework
should be used.
PERIODIZATION OF AN MMA
PROGRAM

The primary training factors of MMA

can be broadly classified as technical,
tactical, conditioning, and resistance
training. Table 1 shows an example of
how these factors can be prioritized
across a macrocycle. The classic model
of periodization suggests that nonspecific training like general conditioning
be introduced initially, with more specific tactical and technical training
occurring in greater volumes as the
event approaches (73).
Caution is advised with the inclusion
of continuous endurance training such
as LSD because of a lack of specificity
to the intermittent nature of MMA
and more severe impact on strength
and power development than interval
training strategies (15). Thus, LIIT at
a 1:1 work-to-rest ratio should be
applied during the early stages of
the training plan. The use of GarcaPallares et als (35) model in pairing

Table 1
The configuration of training tasks within a mesocycle and over a macrocycle
Macrocycle
Order of
priority

Mesocycle 1:
general
preparation

Mesocycle 2:
specific
preparation

Mesocycle 3:
Precompetition

Interval
training
using 1:1
Hi:Lo ratio

Technical

Tactical

Hypertrophy
training

High-intensity
energy system
conditioning
using 1:2 Hi:Lo
ratio

Technical

Technical

Strength training

High-intensity
energy system
conditioning
using 1:2 Hi:Lo
ratio.

Tactical

Tactical

Strength-power
training

resistance and endurance-training

modalities in specific training blocks
should be considered. Conditioning
in the form of LIIT will be paired with
higher-volume resistance training
whereas strength and strength-power
training is paired with HIIT. Here,
the peripheral adaptations to hypertrophy resistance training should pose less
interference with LIIT than HIIT. LIIT
should progress to more specific HIIT
after the early stages of the mesocycle.
Peripheral adaptations stemming from
HIIT forms a fitting complement to
the predominantly neural adaptations
of strength and strength-power training for the remainder of the cycle. The
decreased volume load (VL) from
strength and strength-power training,
compared with hypertrophy training,
makes way for additional volumes from
HIIT and technical and tactical activities. Another important factor is the tendency for HIIT to increase type II fiber
concentration (26). This adaptation increases RFD (51,54), maximal force production capabilities (51), and maximal
power output (86), which match the

mechanisms underpinning adaptations

to strength-power training (21).
The following section provides an
example of the specific preparation
period within a training plan. Detailed
guidelines will be presented for weeks
5, 6, 7, and 8 of a 13-week macrocycle,
culminating in a high-level amateur
bout. The integration of training factors, the management and distribution
of training load, and the design of
physiologically specific energy system
training are presented. In summary,
this 4-week mesocycle will combine
strength development with HIIT, in
addition to technical and tactical
training.
THE DISTRIBUTION OF TRAINING
LOAD

This proposed block periodization

model prioritizes, vertically integrates,
and horizontally sequences the training factors of MMA. Such a strategy
has proven to be the superior design
for athletes participating in concurrent
training (33,72). Each successive mesocycle will have a greater overall

Taper

814 d in
duration.
Reduce overall
training stress
by 4060%

Bout

training stress to continue to promote

training adaptations (73) (Figure 2). A
3:1-loading paradigm will be used for
each mesocycle (73). Here, the training
stress will increase over the first 3 weeks,
whereas the final week provides a
period of restitution before the increased
training load of the next mesocycle. This
strategy allows super-compensation and
the performance gains from the mesocycle to be realized (82).
In accordance with the principles of
periodization, technical sessions increase
in priority (73). This training is athlete specific, targeting technical flaws
and fine-tuning other techniques.
This is in contrast to tactical sessions,
which involve strategies specific to
the upcoming opponent. As a more
developed technical ability and
increased conditioning dictates the
strategic options for an MMA fighter,
tactical sessions remain a lower priority until the final mesocycle. The
VL of resistance training decreases
as the athlete moves from the development of hypertrophy to strength.
This makes way for the increased

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37

Periodization for Mixed Martial Arts

Figure 2. A 3:1-loading paradigm used to manage the overall training stress over a macrocycle. The last week of the precompetition mesocycle forms the first week of the 2-week taper (73).

volume of technical and energy system training. Relative distribution of

the training workloads for this period
is presented in Figure 3 and Table 1.
Table 2 depicts the weekly schedule
for these training tasks.
MONITORING

A large volume of concurrent training,

as is common in an MMA training

plan, increases the risk of overtraining

(20,31) necessitating careful athlete
monitoring of fatigue state. To monitor
training load and its impact on fatigue
effectively, a number of strategies are
recommended. The loads should be
preplanned and based on the capacity
of the individual. Self-reporting should
assist in athlete monitoring by recording fatigue level, sleep quality, resting

Figure 3. Distribution of training workloads over the specific preparation mesocycle.

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VOLUME 35 | NUMBER 6 | DECEMBER 2013

morning heart rate, and rate of perceived exertion using questionnaires

such as RESTQ-Sport, profile of mood
states, and total quality recovery. Training loads should be modified if this
monitoring data provide evidence of
increased fatigue.
Field tests should be conducted during
the first week of each mesocycle to

Table 2
Weekly training schedule for the specific preparation period
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Week 5
Morning

Recovery day
Technical

Technical

Energy system
conditioning

Strength training

Technical

Technical

Technical

Energy system
conditioning

Technical

Technical

Lunch
Evening

Strength training

Week 6
Morning

Technical

Technical

Technical

Lunch
Evening

Technical
Energy system
conditioning

Strength and Conditioning Journal | www.nsca-scj.com

Energy system
conditioning

Strength training

Energy system
conditioning

Technical

Technical

Technical

Strength training

Week 7
Morning

Technical

Technical

Lunch
Evening

Technical
Energy system
conditioning

Energy system
conditioning

Strength training

Energy system
conditioning

Energy system
conditioning

Strength training

Technical

Technical

Technical

Energy system
conditioning

Technical

Energy system
conditioning

Strength training

Week 8
Morning
Lunch
Evening

Sunday

Strength training

Technical

39

Periodization for Mixed Martial Arts

determine the athletes preparedness

and to monitor the impact of the previous training cycle (Table 3). These
performance tests will assist in identifying any deficiencies in the athletes
physiological abilities. This information
should also be presented to sportsspecific coaches to help determine the
prioritization of training tasks (thus
allocation of workloads) over the mesocycle and within each block. For example, a highly technical fighter may be
found to lack HIITcapacity, thus, energy
system conditioning may be prioritized
over technical work in a training block.
Alternatively, an athlete may have low
strength, and the development of this
capacity may increase in priority. Special
attention must be paid to the potential
interference effects that can impact adaptations. Thus, if an increase in strength or
power is desired, it would be beneficial to
lower endurance-training workload.
RESISTANCE TRAINING

The development of strength in this

mesocycle is in accordance with the theory of sequenced training. This method
suggests that the development of one
ability potentiates the development of
the next (47,83). Thus, each training
period should facilitate the improvement

of the following period. This is suggested to be the superior approach

when developing a training plan
(23,40,63,72,83,91). Targeting muscular
hypertrophy in the previous mesocycle
stimulates increases in cross-sectional
area, anaerobic capacity, and fat-free
mass, which provides the foundation
for the development of strength in the
following block (82). However, caution
should be applied to prevent additional
hypertrophy from interfering with the
athletes ability to reach the required
weight for their class. The improved
strength aids in the development of
power in the following mesocycle
(23). The resistance training frequency,
volume, and loading should fall within
the optimal bandwidth for high-level
concurrently training athletes (34).
Additionally, to provide necessary unloading, the presented program incorporates only 2 sets in the final week of
this mesocycle. Heavy and light days
are included to provide reasonable variation in intensity, which optimizes
recovery and adaptation (32,81).
The principle of dynamic correspondence (19) would suggest that multijoint
exercises including weightlifting activities
are ideal. In accordance with the findings
of Izquierdo-Gabarren et al. (48),

Table 3
Physiological testing battery for MMA
Ability

Test

Unloaded power output

Countermovement jump

Loaded upper-body power

outputa

Ballistic bench press throw at 55% of 1 repetition

maximum (1RM)

Loaded lower-body power

outputa

Jump squat at a load representing the weight

class of the athleteb

Upper-body dynamic strength

1RM bench press

Lower-body dynamic strength

1RM back squat

Intermittent aerobic and

anaerobic capacity

Yo-Yo intermittent recovery level 2 test

1RM 5 repetition maximum.

a

These tests will be conducted if a linear position transducer is available.

For example, a fighter competing in the 77-kg weight class will use 77 kg for this test. This
reflects the expression of power against an opponent during many standing grappling
exchanges.

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VOLUME 35 | NUMBER 6 | DECEMBER 2013

repetitions are to be performed not to

failure. Table 4 presents the resistance
training prescription and loading
schedule.
POWER TRAINING

The sequenced approach to this training plan aims for maximal power generating capacity to peak on completion
of the final mesocycle, thus, the resistance training emphasis of this period
is directed toward the force portion of
the force-velocity relationship. However, the weightlifting activities and
their variations that are included allow
for the development of both force and
velocity components (19). Velocityspecific improvements are trained in
this period through the inclusion of
plyometric-type, and low-load ballistic
and weightlifting tasks during energy
system training and technical sessions.
Such modalities are understood to
impact the velocity portion of the
force-velocity relationship (24). This
mixed-methods approach is recognized as the superior method for developing power (69).
ENERGY SYSTEM TRAINING

As LIIT delivers improvements predominately in aerobic capacity, it

may be suitable for inclusion in the
early stages of a training plan. However, this should shift to HIIT strategies, which are bioenergetically
specific to an MMA bout. MMAs reported high intensity to low intensity
(Hi:Lo) ratio of 1:2 to 1:4 (28) should
be used to guide the design of energy
system training. In the example presented (Table 5), a 1:2 Hi:Lo ratio is
used and would allow a fighter to effectively prepare for an anticipated grappling-dominant fight. This is in
accordance with the indication that
grappling sports have higher work-torest ratio than striking sports
(18,59,64,70). A 1:4 Hi:Lo ratio could
be used for bouts in which striking exchanges are expected to predominate.
Additionally, the work intervals consider the finding that approximately
77% of fights were decided during
high-intensity sequences lasting 815
seconds (28). Each set of work-to-

Table 4
Strength training prescription
Tuesday (heavy)

Friday (medium)

Clean

Hang power clean and press

Push press

Back squat

Deadlift

DB Press

Bench press

Single-arm DB row

Barbell row

Stiff-leg deadlift

TECHNICAL TRAINING

Loading schedule
Week

Sets

Repetitions

%1RM

T: 80%, F: 70%

T: 85%, F: 70%

T: 85%, F: 70%

T: 75%, F: 60%

DB, dumbbell; F, Friday; T, Tuesday.

recovery sequences lasts approximately 5 minutes, which replicates

the duration of a round.
In addition to greater specificity, the progression to HIIT in this mesocycle minimizes the disruption to the development
of strength (51), power (86), and RFD
(51,54) while simultaneously improving
both low-intensity exercise endurance
and HIIT capacity (57,74,87). This form
of interval training can shift the lactate
threshold and onset of blood lactate to

prescribed in the final week (Table 6).

Furthermore, no conditioning using
MMA-specific activities is prescribed
in this final week to allow restitution
from the intense collisions associated
with this mode.

the right (29,42) eliciting improvements

in lactate buffering capacity, which is
critical considering the high lactate
levels experienced by MMA athletes
(7). Energy system conditioning strategies can use resistance training, cyclical activities, or more sports-specific
modalities such as grappling and striking drills (Table 5). In accordance with
the 3:1 loading pattern, training stress
is increased over the first 3 weeks,
whereas a considerable decrease is

Because of the large number of disciplines that compose MMA, technical

sessions likely comprise a greater portion of a training plan than many other
single-event sports. Such sessions usually include Brazilian jiu-jitsu, wrestling, boxing, muay Thai boxing, or
a combination of these. Technical
training may occur 6 days per week,
and in many cases, more than once
per day. These sessions often consist
of learning or fine-tuning specific techniques, followed by a period of live
sparring in positions where the technique can be applied. However, sparring sessions may also be delivered
independently of other activities.
As technical sessions increase in priority, the sports-specific coach will be
directed to increase the training workload for this mesocycle, distributing
the training workload in accordance
with the 3:1-loading paradigm used.
Methods for achieving this can be by
the inclusion or removal of sessions or
adjusting the duration of the session.
Furthermore, the intensity or duration
of the live sparring component can be

Table 5
Energy system training strategies based on a Hi:Lo ratio of 1:2
Mode

Set length

Work intervals

Recovery

No. Repetitions

20-s low-intensity
A takedown against
grappling or sparring
a resisting opponent,
or 10-s striking
combination

10

Resistance complex

5 min 15 s 15 s of either hang

30-s back squat. At 40%
power clean/clean/
1RM hang power
high pull/push press.
clean
Change each work
interval. At 40% 1RM
hang power clean

Rowing, cycling,
running, or
combination

5 min 15 s 15 s at 110120%
maximal aerobic
speed

Sports-specific

5 min

30 s at 70% maximal
aerobic speed

Sets

Week
Week
Week
Week

Rest (min)

5:5
6:6
7:7
8:4

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Periodization for Mixed Martial Arts

TAPERING

Table 6
Energy system training frequency
Mode

Week 5

Week 6

Week 7

Week 8

Sports-specific

Resistance complex

Cyclical activities

Total

altered to meet the requirements of the

period (Table 7). Because of the low
prioritization of tactical sessions in this
mesocycle, such tasks can be easily
integrated into technical sessions without extending the training time excessively. Technical workouts should be
scheduled early in the day to minimize
the potential for fatigue to interfere with
the skill acquisition required from these
sessions. The 24 hour period between
sessions, including sleep, will aid in the
consolidation of these complex motor
skills (89).
INJURY PREVENTION

Many MMA techniques require

superior neuromuscular control of
the athletes center of mass over their
base of support, and of the lower
limbs themselves. Deficiencies in
these areas, which lead to valgus collapse about an excessively extended
knee, are reported to increase the risk
of noncontact anterior cruciate ligament injury (4,43). Improvements in
neuromuscular control seem to

reduce the risk of such injuries (37).

Injury prevention strategies that
focus on precise lower limb alignment during specific plyometric and
ballistic tasks are recommended.
Such exercises may include depth
drop variations, progressing to singleleg-bound and stick actions. These
may be included in the dynamic
warm-up at a submaximal effort. Additionally, such activities, performed with
greater degrees of effort, will form
a fitting complement to strength-power
resistance sessions in the following
mesocycle. Close qualitative analysis of
the ballistic and plyometric actions used
in energy system conditioning should be
undertaken to ensure that precision of
movement is maintained when in
a fatigued state. Implicit learning strategies are to be applied throughout to aid
in the motor learning process (58).
Application of close qualitative analysis
and feedback on movement quality in
technical and tactical sessions will provide further opportunities to improve
neuromuscular control.

Table 7
Frequency, duration, structure, and intensity guidelines for technical
sessions
Week

No. sessions

Duration (min)

Sparring/live
application
component
(min)

Intensity of
sparring
component

90

30

90

30

90

45

60

20

L 5 low; M 5 medium; H 5 high.

42

VOLUME 35 | NUMBER 6 | DECEMBER 2013

Although this discussion focuses on

the specific preparation period, it
is important that strength and conditioning coaches have a general
understanding of tapering. An effective taper reduces overall training
stress, allowing fatigue to dissipate,
thereby maximizing preparedness.
It has been shown that a correctly
designed and implemented taper
can improve performance to varying
degrees depending on the training
type and characteristics of the athlete. A meta-analysis of tapering data
on endurance performance shows
that the most effective strategy is to
implement an 8-day to 2-week taper
that reduces training volume by 41
60% (16). Furthermore, it seems as
though a reduction in training volume while intensity and frequency
are maintained has the most positive
effects on performance in highly
trained athletes (67). In this example,
the taper begins 2 weeks before
the bout with a 40% reduction in
training load followed by a further
20% reduction of pretaper training
load in the final week before
competition.
CONCLUSIONS

MMA is a complex sport requiring the

concurrent development of a broad
scope of abilities. The development of
these attributes requires training interventions which illicit distinct and often
conflicting adaptations. This increases
the risk of mismanaged training workloads and poorly integrated training
tasks, which will certainly limit performance gains and may lead to
overtraining or injury. However, by
understanding the potential conflicts
stemming from divergent training
stimuli, an effective periodization strategy can be developed. This will direct
the management of fatigue and recovery while pairing complementary
endurance and resistance training
modalities and sequencing targeted
abilities. By using these strategies, the
strength and conditioning coach can
effectively assist in the short-term and

long-term development of the MMA

athlete.
Conflicts of Interest and Source of Funding:
The authors report no conflicts of interest
and no source of funding.
Lachlan P.
James is the
owner and
strength and
conditioning
coach at Athletic
Kinetics, Vancouver, Canada.
Vincent G.
Kelly is a Conjoint
Associate Lecturer in Sport
and Science and
Exercise Physiology at the School
of Human
Movement Studies, University of
Queensland, Australia.
Emma M.
Beckman is
a lecturer in
Clinical Exercise
Physiology at the
School of Human
Movement Studies, University of
Queensland,
Australia.

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