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What is MMA conditioning and why is it so important?

Posted on by admin

What is MMA conditioning?

Ok, before we talk about what MMA conditioning is. First I have to talk about what conditioning is in general. The best definition I can find for the word conditioning is:

“Repeated use of a specific stimulus to create a predictable and controlled response in an individual”

It may sound a bit deep, but it sums up exactly what conditioning is, that controlled response you talk about is the added ability to proceed under pressure. Or have that little extra gas in your tank. Once you understand this generic definition of conditioning, you’ll see that it applies to all sports.

However; MMA conditioning is pretty intense. As mixed martial arts is one of the most physically demanding sports in the world, so must be the level of conditioning that the fighters will be required to undertake. In the case of runners or soccer players, their conditioning focuses on particular parts of their body, but for mixed martial artists, their MMA conditioning training should target each part of their body.

Why is it so important to have a strong MMA conditioning program?

When the UFC first started, it was easier to win fights based solely on technical skill, but as time has passed, the level of technical skill in the sport far exceeds the early days of the UFC and Toughman contest. Fighters are no longer tied to a single discipline and have a variety of tools at their disposal.

Don’t get me wrong, conditioning has always been an important aspect of the fighting game. However; this has become even more important in recent years as combatants have become more strategic. Sometimes; it is the level of conditioning a fighter has that separates the winners from the losers, the champions from the mere contenders. Something many fighters don’t realize is just how difficult it can be to get into good MMA conditioning.

Think about how hard it is for you to box or wrestle for a full 15 minutes. This is extremely physically taxing and highlights how physically demanding mixed martial arts is and how important a good MMA conditioning routine is to success.

Another reason why conditioning is important is not just about the physical effect of the fight, but also about the mental element. Like I said before, fighting has gotten a lot more strategic than the “I’m going to punch him in the face” – Chris Leben type attitude.

This is something that is not often talked about, but it is even more important. Think of it this way. If I asked you to hold your hands up and sing the theme song to… let’s say “the fresh prince of Bell Air” (almost everyone knows that song). It is not so difficult. Aim; if he has had his hands up for a few minutes and they start to hurt. Your shoulders are on fire and you want to rest them, every second you hold them is another second of agony and all you really want to do is put them down and rest. Imagine this point where even though you try not to think about how tired your arms are, you think and focus on how tired your arms are. Now imagine at this point when all you want to do is put your hands down because the lactic acid in and around your arms and shoulders has built up to a level where every second is agony, and every second of agony seems like 10 times longer.

Imagine… Imagine at this stage that I asked you to sing the same theme song… Or, any song for that matter… I think you’ll notice that it’s not that easy. No matter how disciplined and mentally strong you are, you will find that your attention is now divided between your aching arms and the words of the song. This is the problem in the fighting game, your attention will drift away from what you need to be aware of, like particular moves or defenses, and there is a tendency to start focusing on things you shouldn’t be thinking about, like being tired, keeping your hands up, and not wanting your opponent to know how tired you are. Basically, you will start to focus on things that will not serve you and will not serve you as well.

How do we prevent that from happening? Through a complete MMA conditioning program, that’s the answer.

The program should develop…

  • aerobic capacity
  • anaerobic capacity
  • Strength
  • functional strength
  • Force
  • muscle hardening

The main way to develop these attributes is through…

  • Run
  • In a hurry
  • Weightlifting
  • Functional Exercises
  • plyometrics

Where to start? The best place is where you are weakest,

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