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
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