Evolution of S&C in MMA PDF

Needs Analysis of sport This chart shows how different weight classes have different fight time and different win methods. This chart shows that MMA is an individual sport so training should replicate these conditions for best success Non Technical Diagnosis This tree chart shows how the UFC PI...

Needs Analysis of sport This chart shows how different weight classes have different fight time and different win methods. This chart shows that MMA is an individual sport so training should replicate these conditions for best success Non Technical Diagnosis This tree chart shows how the UFC PI organizes tests to evaluate the athletes performance levels. Broken up in Strength power, Anaerobic and aerobic. Each of the tests should be relevant to the sport. Mesocycle phases Each phase has a purpose. Return to training is when an athlete has been away for a period and needs to build a base before moving to general prep work. General prep helps prepare the athlete's physical tendons, ligaments, bones and muscles for more intense work. Specific is more aimed at the specifics of the sport and transferring that general strength power etc to the sport. Weekly Training Structure Undulating with Heavy medium and light days. This is how they determine High effort moderate and low effort days. This is how they program weekly MTF examples. Mechanical means more impact stress and physiological means less impact stress. Deficiency day focuses on bringing up their weaknesses. Force & Velocity Profiling UFC PI uses animal symbols to better explain to athletes where they are on the force velocity curve. This chart tells you how many Exercises you should do in the force and velocity range depending on where you are most deficient. If you have a low force deficiency then you would do 2 max force 2 strength power & 2 power exercises. This is an example of a Monday Power Session. HVPT = High Velocity Power Training Accommodating resistance = Exercise modification with a variable, accommodating resistance. Because heavy resistance strength exercises such as bench press and squats typically entail slow movement speeds and low power outputs (28, 37, 40), they alone are not specifically suited to developing power (7, 27). The strategy of altering the force and velocity profile of an exercise by supplementing the standard weight plate resistance with other resistance in the form of elastic bands or chains has gained much popularity lately (7, 34). In this method, a lighter barbell resistance (eg. 50-75% 1RM) can be lifted explosively in the bottom portion of the lift but as the additional resistance (~10-20+% 1RM in bands/chains resistance) is added the athlete can continue attempting to accelerate, rather than decelerate the barbell, which typically occurs when sub-maximal resistances are lifted explosively in the bench press and squat exercises (37, 40). There are some discrepancies in the literature concerning what effect elastic band resistance may have when combined with barbell training. The most recent long-term training study reported that the use of bands combined with barbell resistance results in an increase in strength and power about twice the amount as compared to standard barbell resistance alone (1). However, some studies have reported no significant changes or equivocal results in the variables measured (16, 20). Wallace et al. (36) and Baker and Newton (10) explained that this is most likely due to the magnitude of resistance that the bands/chains provided in these studies. Studies where the bands (or chains) provide only 10% or less resistance do not appear to report significant alterations in lift kinetics or velocities (13, 16, 20). However, the typical training recommendations are for bands and chains to provide 10-20+% 1RM (or more for experienced lifters) (7, 10, 30, 34, 36). Studies where the resistance was of the magnitude of > 10% 1RM found significant changes in power, force or velocity (1, 10, 30, 36). Landmine power punch test. They also did another interesting punch test with a swing on the rack. Allowed them to let go at the end of the punch. The band is included for accommodating resistance. This is an Example from the landmine punch throw test For the force velocity curve profiling. Interesting the progressions through the phases Return to training they focus on strength General prep focus on Lower volume high velocity power Specific prep focuses on higher volume same HVPT EFC focuses on peak power without band low reps. They use cluster sets as in = 6 reps 10sec rest x 3 = 1 set x 3-5 sets. They usually go for 50-150 reps per session. Looking to maintain that 1.0ms. This is aimed to increase repeat power ability. Here is an example of two different athletes. Their Monday session includes remedial work. They look at the highest injury rates of the body and work on reducing the risk of injury. For example ironeck work for the cervical spine. Here is some Alactic or ATP-PC Creatine phosphate system