Next, we are going to comment on an article published by Chad Waterbury (a well-known fitness coach advocate of high frequency training) about strength development in MMA (mixed martial arts). Chad divides his training program into 3 parts: strength, endurance, and mobility. It should be noted that it is not a program for beginners, but for intermediate or advanced athletes . In this article, we will focus on your strength program.
For a fighter, the most important type of force is force-endurance. In other words, we must be able to maintain a high level of strength for a certain period of time (specifically in MMA, fights can last from 15 to 25 minutes (with breaks between rounds). That is why they are so important in the physical preparation of a fighter, circuit training.
In addition, it is not worth training in any range of energy obtaining. See the Training.com article about the energetic pathways for obtaining energy. It will be of no use to us to develop this quality, running 30 or 60 minutes. What’s more, it will be harmful, since it can cause a decrease in muscle mass, and loss of strength caused by the transformation of one type of fiber to others. The latter generates a lot of controversy, so we will quote an excerpt from the book Supetraining, by Dr. Mel and Dr. Verkhoshansky (for many considered the bible of strength training): “… .There is enough evidence that indicates that an exercise of Low intensity cardiovascular (“aerobic”) endurance, performed over long periods in the same phase of the conditioning program in strength training, seriously compromises strength and power development. This is probably due to the fact that it is relatively easy for fast twitch fibers to become or behave like slow twitch fibers, with a low and prolonged training intensity. “ Therefore, in conclusion, the anaerobic glycolytic system must be developed to build strength-endurance.
Returning to strength, Waterbury prioritizes the posterior chain, from the neck, to the Achilles tendon. This could be true for most sports though. Why is the posterior chain so important? To lift, throw, hit an opponent, or even to avoid being knocked down, you must have a strong rear chain. This is why an exercise like the deadlift is vital in a fighter’s training. In this exercise we lift and support a load that is located in front, a work similar to when we are grabbing an opponent that is located in front of us, to knock him down, unbalance him or any other similar action.
Speed is also essential. Force without speed is useless. If the opponent can hit you faster than you can hit him, you won’t beat him. Here Chad indicates that if your basic squat lifts and deadlifts are below 1.5 x body weight , the single maximum strength training will make you faster. I would point out that if transfer and speed work are not included we will become slower (the eternal phrase we hear in gyms that weights make us slower). That is, maximum strength work yes, but accompanied by power work, plyometrics, speed, agility, and what is more important: transfer exercises to the sporting gesture that we want to promote (be it a kick, a punch, or a projection) .
It is also essential to have explosive strength , which is defined as the ability to produce maximum force in minimum time. This will also be included in the strength program. . We will be interested in moving the loads as fast as possible (always respecting the correct technique of the exercise) .
Chad talks about the importance of testing the maximums for the following exercises:
- Dead weight
- Squat
- Press bench
- Push press
- Dominated
- Power clean
It should be clarified that instead of looking for the real 1RM, it calculates it from the 3RM , and considers the 3RM lift as 90% of its 1RM. That is, if your maximum lift for 3 reps is 100 kilos, your estimated 1RM will be 111 kilos. Therefore, the first step would be to test the 6 exercises, in groups of 3 each session, 48 hours apart. In group 1, deadlift, bench press and chin-ups, and in group 2: push press, power clean and squats. In each exercise, we will perform the appropriate warm-up and approximation series, before reaching the effective series, to find our 3RM.
Chad adds that he doesn’t think the bench press is very important for fighters (there are 2 of us already). In this regard, Mark Rippetoe, in his book “Starting strength”, indicates that he has more transfer to most athletes, the military press or the push press, doing the example with rugby players. In spite of everything, Chad adds it, because most people know how to execute it, and indicates that it can improve hitting power, in case it starts with a very improvable bench press (something that I do not share), since I see more useful the military press , or even better the push press . And if we master the clean & press, it seems to me the exercise with the greatest transfer to the hit.
Sessions include various multi-joint exercises that work the entire body. That is to say, fullbody model (something that Waterbury also likes a lot, since the vast majority of their published routines are fullbody). Specifically 2 sessions per week . In addition, 1 day a week, between the two sessions, is dedicated to strength-resistance work, through circuits, from the middle of each micro -cycle of work. Therefore, the strength routine of 2 sessions per week is initially started, which we will detail below.
Session 1
Explosive force work
- Jump shrug 8 × 3 rest between sets of 45 seconds.
The load used is a 12-14 RM, in order to perform the exercise with the maximum possible explosiveness. If the speed of the last series is not adequate, it means that we must use a lower weight. We should perform the exercise at a speed greater than that executed in the attached video.
Maximum force work
- Back squat (supramaximal hold, SMH)
Both squats and bench presses should be performed with the load close to the lock position. The SMH method is very effective when it comes to building maximum strength, due to the improvements in the nervous system, and the contractile fibers that the post activation-potentiation effect produces. With this method we are able to work with loads greater than our 1RM because we shorten the range of motion of the exercises.
The series distribution would be as follows:
- Set 1: 3 reps with 75-80% 1RM
- Set 2: 1 rep with 85% 1RM (60 seconds rest between sets 1 and 2)
- set 3: 1 rep. Hold the load (90% 1RM) 5-8 cm from the locked position for 5 seconds (rest 60 seconds between sets 2 and 3)
- set 4: 1 rep. Hold the load (95% 1RM) 5-8 cm from the locked position for 5 seconds (rest 90 seconds between sets 3 and 4)
- series 5 or effective : 1 repetition. Hold the load (120% 1RM) 5-8 cm from the locked position for 6 seconds. Rest 60 seconds
It goes without saying that this series must be performed inside the squat rack, and it is highly recommended to place the pins at chest level. Take the bar off the rack, step back as if you were going to start a normal squat. Push your hips back slightly, and unlock (bend) your knees very slightly, which will bring you down that 5-8 cm. That is the “hold” position for the squat, which you have to hold for 6 seconds doing isometric strength work.
- Squat to parallel
1 series x N repetitions possible with good technique, with 90% of 1RM.
- Declined banking pres with supramaximal hold.
The series distribution would be as follows:
- Set 1: 3 reps with 75-80% 1RM
- Set 2: 1 rep with 85% 1RM (60 seconds rest between sets 1 and 2)
- set 3: 1 rep. Hold the load (90% 1RM) 5-8 cm from the locked position for 5 seconds (rest 60 seconds between sets 2 and 3)
- set 4: 1 rep. Hold the load (95% 1RM) 5-8 cm from the locked position for 5 seconds (rest 90 seconds between sets 3 and 4)
- series 5 or effective : 1 repetition. Hold the load (120% 1RM) 5-8 cm from the locked position for 6 seconds. Rest 60 seconds
Note : the video is about a conventional flat bench press, but the technique is identical. Regarding the angle of decline, the ideal is 10-15º (fit the head of the bench with a pair of 20 kg discs).
- Decline bench press with full range of motion
1 series x N repetitions possible with good technique, with 90% of 1RM.
- Drop snatch
3 sets x 3 reps with a 3RM load. Rest between sets 90 seconds.
- Dominated
3 sets x 3 reps with a 3RM load. So it is understood that they will be dominated weighted down. A series of drop snatch, 90 seconds, and a series of pull-ups will be executed. Thus 3 rounds. Seeing the little rest between series, the 3RM load for the 3 round will be less, due to accumulated fatigue.
- 1-leg dumbbell deadlift
3 sets x 3 reps with a 3RM load. Rest between sets 60 seconds.
- Dumbbell Row
3 sets x 3 reps with a 3RM load. This exercise is also superset with the 1-leg deadlift. That is, they run in a row. It rests for 60 seconds, and the second round is started again.
- Hand walkout (holding 2 seconds in the fully extended position).
3 × 5 reps (with body weight, or with a weighted vest as in the video if we want more intensity).
- Power clean
3 × 5 with a 5RM load. We did a series of the hand walkout, we rested 75 seconds, and we did a series of power clean. After resting 75 seconds we started the 2nd round.
- Wrist curls
3 × 5 with a 5RM load, and 90-second breaks between sets.
- Isometric neck work with elastic bands.
3 sets of 30 seconds in length, with a 60 second break in between.
Attach the band to a post at a height that is about 15 cm below your forehead. The other end of the band will be on your forehead, surrounding it, as if it were the classic tennis tape. Take a step forward (always keeping your torso straight) in such a way that the band will begin to resist against your forehead, trying to bring your head back. Keep moving forward until you feel a good level of tension against your forehead. Keep your whole body tense for 30 seconds while the tension of the band tries to bring your head and body back. In addition to the work done by the neck muscles, you will notice how the core works.
Session 2
This session must be done 4 days after session 1.
Explosive force work
- Jumping box squat
5 sets x 3 reps with body weight, resting 45 seconds between sets.
Note that it is not the classic exercise of jumping over a box, but we do a body squat with our hands crossed behind our head, and we sit on a chair or bench, in such a way that the hips are just below the height from our knees. From there, we jump explosively, focusing on extending our hips, without the help of our arms.
- Slap push-ups
5 × 3 reps with a 45-second rest between sets.
Maximum force work
- Sumo deadlift (supramaximal partial rep method).
The series distribution would be as follows:
- Set 1: 3 reps with 75-80% 1RM
- Set 2: 1 rep with 85% 1RM (60 seconds rest between sets 1 and 2)
- set 3: 1 rep. Hold the load (90% 1RM) 5-8 cm from the locked position for 5 seconds (rest 60 seconds between sets 2 and 3)
- set 4: 1 rep. Hold the load (95% 1RM) 5-8 cm from the locked position for 5 seconds (rest 90 seconds between sets 3 and 4)
- Series 5 or effective : 2-3 repetitions with a load of 120% 1RM. 60-second breaks.
For this, a cage must be used, with the pins positioned in such a way that from the locking position, we can only lower the load between 10 and 15 cm.
- Sumo deadlift
1 series with a number of repetitions such that we reach the “technical” failure, with a load of 90% 1RM. Rest of 180 seconds, before moving on to the next exercise.
- Pistols
3 sets of 3 reps with a 3RM load (use a weight to find more intensity). Rest 75 seconds.
- Push press
3 sets of 3 reps with a 3 RM load.
We perform a series of pistols, rest for 75 seconds, perform a series of push presses, rest for 75 seconds, and start over with another round of pistols.
- Money
3 sets of 5 reps with a 5RM load.
- Suitcase deadlift
3 sets of 3 reps with a 3RM load.
We performed a series of dips, rested 75 seconds, performed a series of deadlift suitcase, and rested another 75 seconds. We started the 2nd round.
Accessory Force Work
- Cuban Dumbbell Shoulder Rotation.
2 sets of 12 reps with a 12 RM load.
- Wrist curls
2 sets of 12 reps with a 12 RM load.
Both exercises “superset” with a 45 second rest between them.
- Isometric Neck Work
3 sets of 30 seconds with a rest of 60 seconds between sets.
Progressions
In supramaximal work, the load will be increased by 2-4% in each new session. In explosive work, only increase the load, if the speed of execution does not suffer. In maximum strength work, increase the load in each session, even if it is a minimal amount, always avoiding reaching muscle failure. An observation that Chad makes in this regard is that when he does 5RM, he refers to 5 repetitions well done, before compromising technique, or reaching muscle failure.
Sources
- Super Training, Dr. Mel and Dr. Verkhoshansky
- Starting strengh, Mark Rippetoe
- T-nation
