MMA Training For UFC Competition Beth G Gil G Jose S Sean K Demographics Sport: MMA (Mixed Martial Arts) Age: 23 yr. old, male Strengths: Highly skilled in BJJ (Brazilian Jiu Jitsu) High school/College wrestler (8 years) High levels of cardio endurance, proprioception and balance
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Poor power, strength and low levels of lean mass, needs to improve work capacity in relation to UFC workloads
Utilizing a 5-1 work rest ratio, to simulate UFC atmosphere
Static Balance - Maintaining balance while holding a stationary position
Dynamic Balance - Maintaining balance while moving
Positive Angles - Proper positioning of the ankles, knees and hips in relation to the torso.
Coordination – Synergistic muscle’s effects on various muscle groups for the production of a specific movement.
Proprioception: the ability to sense the position, location, orientation and movement of the body and its parts.
MMA: Proprioception is needed in MMA at all times. Fighters must be 100% aware of there bodily position in relation to their opponent and the octagon.
Proprioception is necessary for the purpose of producing maximum power while striking by utilizing the kinetic chain , and also for knowing your body’s position while on the ground in guard
1. Off-season - no fight in the foreseeable future
2. Preseason - your thinking about fighting
3. Early season- your going to fight
4. Peak season- you have a fight scheduled in four months
Non-weighted GPP - Jumping Jacks, Split Shuffles, Burpees, Mountain Climbers
Weighted GPP – Sandbag Overhead Lifts, Wheel barrel pushing, Tire Flips, Sledgehammer Swings, Sled Pulling, Car pushing (yeah I’m serious lol)
Non sports specific HIIT – treadmill intervals, exercise bike intervals, Elliptical intervals
Sports Specific HIIT- Heavy bag drills, Speed bag drills, Jump rope, Sparring, Shadow-boxing
Goal- 5-1 work/rest ratio at end of phase