How to program MMA conditioning

Big Jack

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After my latest thread it has been revealed that maybe I don't need to train power as much as I thought I did. I train MMA 3x a week but am unable to increase that at the moment. I lift 2x a week (SS) but have 2 spare training slots that I want to fill with some basic MMA conditioning.

What do you recommend? I have no idea how to plan conditioning, especially not for MMA when I train solo. I have access to a decent punchbag as well as all the other gym norms. Thanks a lot.
 
I don't want to be offensive, but it seems to me that you come here with fairly basic questions every 3-4 months, absorb about 20% of what you get told, forget about it and then come back with more basic questions next time. In particular, this is at least your third thread about how to do your conditioning- and I can tell you now you are going to get the same answer this time as the other times: LISS until your aerobic base is in place, then if you can't train more, sports-specific HIIT, with a bit of LISS to maintain your base.

It seems to me that the way you are trying to get information here doesn't work for you very well. Maybe you need to spend more time studying for yourself, so you can break out of this cycle of just asking basic questions and then forgetting/ignoring the answers you get given. Have you read Joel Jamieson's "Ultimate MMA Conditioning"? That is an obvious starting point. You could also look at Tudor Bompa's "Periodization Training for Sports". You could read some more advanced books about strength training: presuming you've read SS and Practical Programming, have a bash at "the Science and Practice of Strength Training". You can learn a lot about conditioning by reading material that is specific for other sports, e.g. there are lots of great resources for runners, like the the literature review on the "Science of Running" website. Follow some links from the conditioning FAQ.

There is just so much information out there, it's probably time for you to get some of it for yourself.
 
The general consensus for improving power is to just get stronger. Use this as off season training, and once you get near to a fight then start worrying about specific power work.
 
Yeah Jaunty is right. I'll stop posting in f13 for now and save you all the grief of reading lol. too many stupid questions and I'm not learning. Thanks for the help though guys. Mods lock this up if you like.
 
Actually one last request before I'm off - does anybody know where I can download Joel Jamieson's work? or any other conditioning book for that matter?
 
I'm a bit interested as well. When I started training Muaythai/BJJ 4 or so times a week, I found it difficult to lift despite doing 5/3/1 which I've read is a good program for people in sports. In the end I stopped lifting completely and when I started up again my numbers were way down. I'm lifting at my best right now and starting MMA again later this week and currently gonna do 5/3/1 but a bit tweaked. Interested in seeing what works for other people. I'm planning on going to train at least 3x a week, and each time I go I will train about 2 or 3 hours
 
Actually one last request before I'm off - does anybody know where I can download Joel Jamieson's work? or any other conditioning book for that matter?

 
Actually one last request before I'm off - does anybody know where I can download Joel Jamieson's work? or any other conditioning book for that matter?

Good for you. You need to order Joel Jamieson's book, although there are some good free resources on his site:

http://www.8weeksout.com/store/ultimatemmaconditioning/

As I mentioned, the Science of Running literature review has some interesting background, good discussion of the energy systems. I feel like I learned a lot from it:

http://www.scienceofrunning.com/p/get-science-of-running-literature.html

I would also say... don't stop posting, just come and post new stuff. And come and answer other people's questions, rather than just posting your own.
 
Decided I am just going to jog LISS and increase the number of minutes by 2 or so every session. I don't have the money to order these products so will just stick at it and see how it works. Done.
 
Holy crap that Ultimate MMA Conditioning book looks like it could be legit. I know a lot of times testimonials aren't 100% true and whatever, but the guys on there who have trained under him are some of the most fit fighters. Might have to check it out once I get my paycheck
 
Lucky for you guys. At least I didn't see paypal on his paying options and I don't have a credit card.
 
So for that MMA Conditioning book, how much of it includes typical lifting (bench, squat, deadlift etc)? And do the workouts require a lot of equipment? Can't find much info on it but saw a big ass tire and some rope stuff. Might not have access to a ton of stuff and wondering if it's worth a purchase if I'm very limited in terms of equipment
 
3 minute rounds,1 minute rest

Rd1-shadowboxing with sprawls
Rd2-shadowboxing with sprawls
Rd3-heavy bag
Rd4-heavy bag
Rd5-heavybag
Rd6-hip bridge drill
Rd7-hip bridge drill
Rd8-sledgehammer on tyre
Rd9-sledgehammer on tyre
Rd10-plank

Try this out mate
 
So for that MMA Conditioning book, how much of it includes typical lifting (bench, squat, deadlift etc)? And do the workouts require a lot of equipment? Can't find much info on it but saw a big ass tire and some rope stuff. Might not have access to a ton of stuff and wondering if it's worth a purchase if I'm very limited in terms of equipment

I don't have it yet (I actually just ordered it) but from what I know, the focus of the book is not specific exercises or giving you a specific programme. The focus of the book is to the energy systems, their contribution to performance and how they can be trained, e.g. what the anerobic glyotic system is for, and the difference between training it for endurance and maximum output. The book explains how to diagnose your own specific needs, and then to put together a periodized plan (i.e. a sequence of blocks that focus on different qualities) in order to develop your conditioning. For this kind of approach, the focus is more on parameters like intensity, workload, the temporal characteristics of the exercises you do (total time, how the time is divided between work and rest, and so on). There is, or should be, much less focus on particular exercises. Which means that you *should* be able to apply this stuff whatever equipment you have.

As for strength, I gather that Joel does make recommendations for strength work and gives suggestions for how to incorporate it into the overall plan. Not sure whether it is in the book or not. Someone who has the book and uses it, like LZD, Kiwi/Pierce or Bowlie might pop up and explain. Otherwise I will get back to you when I have the book.
 
Decided I am just going to jog LISS and increase the number of minutes by 2 or so every session. I don't have the money to order these products so will just stick at it and see how it works. Done.

I am going to give you a hard time again...

"I don't have the money to order these products"

The book is $30- that's 20 quid. You're a student- I bet you frequently spend that or more in a single night at your student bar. Or maybe you spend that much on coffee in a week or two at Starbucks or wherever. Or getting a taxi 3-4 times because you don't feel like getting the bus. Or on a single ticket for a concert or a football game.

More generally, not that many people in developed countries can't find $30 if they need to or want to. It almost certainly would have been more accurate to say "I don't want to spend that much money on these products", or even "Learning about this is not sufficiently important that I would spend this much money". Which is fine, if that is how you feel. But say it like it is.
 
This guy starts almost as many useless/repetitive/lazy threads as bowlie.
 
A lot of the general aerobic information in Joel's books is inspired by and can be found on Lyle Mcdonalds site, bodyrecomposition.com

Look at the "methods of endurance training" series, read the WHOLE THING, and then ask questions.
 
Wow some people are taking this personally. It's almost like I've come on here advocating crossfit...
 
if you want to go with something cheaper that is more "user friendly" (as in it gives suggestions to conditioning exercise types, etc) go buy Ross's Full Throttle Conditioning, if you go with the download it is only like 13 bucks. Conditioning is really basic (at the beginner to intermediate level), so check it out
 
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