fbpx

Reverse Periodisation for Mixed Martial Arts

Traditional periodisation models involved planning training in a linear fashion working on aerobic work before anaerobic, hypertrophy before power etc in the hope of carrying this transfer over into the next phase of training. More current practice is to use what I refer to as a concurrent model. In this periodisation system qualities are trained simultaneously with an emphasis on one or two qualities. For example your programme may have a strong emphasis on strength but you still have power work in the sessions and you may still have aerobic work in there too.

Generally these models still tend to follow the classic periodisation sequencing where your emphasis will be on adaptation before hypertrophy before strength before power, and conditioning will be aerobic before anaerobic in line with the resistance programme.

My view for MMA is that this is not the optimal system. My experience with fighters over the years is that actually the aerobic system is not the main area for development. This system tends to be adequate due to the volume of sparring and drilling that is done in practice sessions. The main areas that need work with fighters coming in is in force production and power development. Clearly weight gain is rarely desired so hypertrophy specific sessions are not in the programme unless moving up a weight class in which case functional hypertrophy should be trained.

My programmes tend to work from 12 weeks out and focus on relative body strength whilst concurrently working on introductory power exercises and some anaerobic conditioning. Moving towards fight time the percentage of anaerobic conditioning increases, as does the power endurance and strength endurance work. The key here is that it is built on a solid base of relative strength and power and this is what is important.

The conditioning work stresses work capacity through opponent specific and gameplan specific methods.  This design of the conditioning is absolutely fundamental to the outcome of the fight. If your strength and conditioning programme is not designed in accordance with your gameplan and opponents strengths and weaknesses you are not optimising your time and I would strongly suggest adapting your programme sharply!

Let me know if you want any more info on this guys,

Cheers.

underrated training techniques

4 Underrated Training Techniques You Can Do From Anywhere

With more and more clients looking to train from home, or with a hybrid home/gym programme, it’s important to include exercises within your programmes that can easily be performed at home. That’s why we wanted to share with you our 4 underrated training techniques that we think you should be implementing in your programmes and why! Hill sprints  If you/your client are looking to get

Read More »
How exercise can improve mental health

How Exercise Can Improve your Mental Health

Although your athletes may exercise purely for performance reasons, there are lots of other added health benefits that come with physical exercise and ways that you can work these into your programmes to benefit your athletes and their overall health. Whether you’re a Strength and Conditioning Coach training elite athletes, or a PT training the general public – knowing what other health benefits come with

Read More »

6 signs you or your athletes are training too hard

How much training should I be doing? One of the questions our coaches often get asked by their athletes is: ‘How much should I be doing?’. The aim is always to get the balance right both for technical practice and training elements such as strength and conditioning. How often you or your clients should work out is a difficult question to answer as it depends

Read More »
How to improve your mindset

How to Improve your Mindset

When it comes to anything in life, mindset can play a significant part in how you approach a situation and the outcome of that situation. The mindset that you’re in can have a huge impact on your coaching, career, business, and life in general. It’s really easy to get into a bad mindset, and really difficult to get out of it. Once you’re not in

Read More »

Fundamentally It’s The Fundamentals That Are Important

In this article, Jared shares with us his thoughts on the fundamentals, the key movements which underpin all human movement & performance. Jared is a former international 400m athlete and has competed at every major senior international championship throughout a 10-year career. Currently, Jared is the Scottish Rugby Union Academy S&C Coach. Being the father of three children (11, 9 and 6) we are inundated

Read More »

Find out more about 0% finance options
Call us on 0113 8591406 or pop in your details below and we will call you straight back!

Complete the details below to be sent further details on our Level 4:

By entering your contact details you agree to receive our marketing communications in line with our privacy policy

Register your details

By entering your contact details you agree to receive our marketing communications in line with our privacy policy