Assuming your goal is to develop into a better mixed martial artist, grappler or striker. The first thing we need to look at is your current level as a martial artist. Are you a beginner, intermediate or advanced? Do you compete or fight? Do you have a fighting style? What are your weaknesses? This is up to you and your martial arts coach to figure out. As a beginner you will develop sport specific fitness that is adequate for a beginner just by participating in your chosen martial art. At the intermediate and advanced level you will find that Strength and conditioning (S&C) will help you advance faster and prevent overuse injury.
Are you fit enough to succeed in martial arts? For MMA you’ll need to be strong, have muscular and power endurance, flexibility and excellent cardio respiratory endurance. Also your level as a martial artist is not your level of fitness. Just because you might be a BJJ black belt does not mean you are an advanced athlete in regards to fitness. It is not uncommon to be advanced in your sport and a beginner when it comes to other activities.
Training must be planned around your martial arts practice. Below is a sample training week for an advanced submission grappler. Doing your martial arts and S&C on the same day allows for more recovery but this is not written in stone. Although it is a good idea to separate S&C from your Grappling class by 3-6 hours many people can’t do this due to work/ family, etc. You can do the S&C right before or immediately after grappling class. Yet another possibility is to alternate between martial arts and S&C on a daily basis. This is not optimal but it can work. The reason I say its not optimal is because it takes about 48 hours for your body to replenish glycogen stores. Why is this important? Glycogen is the primary fuel source utilized when you do submission grappling and metabolic conditioning training.
Sun: Regen/Off
Mon: Sub. Grap. and S&P
Tues: Regen and Drill
Weds: Sub. Grap. and Met-Con
Thurs: Regen
Fri: Sub. Grap. and S&P/Met-Con
Sat: Sub. Grap
Sub.Grap: Submission Grappling practice consists of technical (TE) work and tactical (TA) training or “Rolling” class lasts about 60-90 min.
Drill. Once or twice a week you should do very light technique training. The goal is to work on a weakness in your game. Are you having problems finishing a submission, passing the guard, keeping the top possession, take downs?
S&P: Strength and power training consists of weightlifting (Snatch, C&J and weighted chin ups) and power lifting (Squats/ dead lift, Bench Press and Heavy Rows) each session lasts 45-60 min.
Met-Con: Metabolic Conditioning. This type of conditioning increases your metabolism. It involves intense circuits, combining different fitness elements. This is a powerful stimulus that can lead to over training if not strategically used.
Regeneration involves any modality that will improve your recovery.
- Light running/rowing/swimming/cycling for 30min. HR at 130-150bpm.
- Massage Therapy and/or Foam Roll (focus on total body)
- Yoga stretching for 45-60 min. Bikram is good as long as you stay hydrated.
- Ice bath and cryo therapy after training within 2 hrs
- Hot bath, sauna, whirlpool, 6-24hrs after training
- Sleep 7-8 hrs and take naps when needed.
- Optimal nutrition this includes balancing macronutrient and supplementation.
0 comments:
Post a Comment