Conditioning for Mixed Martial Arts (MMA)

Conditioning for Mixed Martial Arts
(MMA)
Adriano Vretaros
Strength and Conditioning Coach
São Paulo – BRAZIL
avretaros@gmail.com

Conditioning for MMAConditioning for MMA
MMA: Characteristics - IMMA: Characteristics - I
● Contact Sport
● Complex Sport
● Requires a High
Level of Skill

MMA: Characteristics - IIMMA: Characteristics - II
● High Intensity Actions
● Specificity of High-intensity Intermittent
Action
● Strategy
● Knockout or Submission
(Del Vecchio & Franchini, 2013)(Del Vecchio & Franchini, 2013)

MMA: Characteristics - IIIMMA: Characteristics - III
Ultimate Fighting Championship (Ultimate Fighting Championship (UFCUFC))
●
Rounds UFC:Rounds UFC: 3 rounds of 5 minutes3 rounds of 5 minutes
●
Title of decision and main fight:Title of decision and main fight: 5 rounds5 rounds
of 5 minutesof 5 minutes

UFC: MMA – Weight CategoriesUFC: MMA – Weight Categories
● Strawweight – 52,2Kg115lb (Female)
● Flyweight – 56,7Kg125lb
● Bantamweight – 61,2Kg135lb (Male and Female)
● Featherweight – 65,8Kg145lb
● Lightweight – 70,3Kg155lb
● Welterweight – 77,6Kg170lb
● Middleweight – 83,9Kg185lb
● Light Heavyweight – 93,0Kg205lb
● Heavyweight – 120,2Kg265lb

Combination Techniques in MMACombination Techniques in MMA
●
BoxingBoxing
●
Brazilian Jiu-JitsuBrazilian Jiu-Jitsu
●
Muay ThaiMuay Thai
●
KickboxingKickboxing
●
Greco-roman WrestlingGreco-roman Wrestling
●
Freestyle WrestlingFreestyle Wrestling
●
And otherAnd other

Types of Strokes Used in MMATypes of Strokes Used in MMA
● Traumatic
● Destabilizing
● Projections
● Immobilizations
● Submissions
(Zago & Navarro,(Zago & Navarro,
2010)2010)

Bioenergetics in Mixed Martial ArtsBioenergetics in Mixed Martial Arts
●
ATP-CPATP-CP (***)%(***)%
●
Anaerobic LacticAnaerobic Lactic (**)%(**)%
●
AerobicAerobic (***)%(***)%
1-1- Judo:Judo: 90% - 10% - 0%90% - 10% - 0%
2-2- Wrestling:Wrestling: 45% - 55% - 0%45% - 55% - 0%

Anthropometric ProfileAnthropometric Profile
STUDYSTUDY nn YearsYears HeightHeight MassMass
(Kg)(Kg)
%Fat%Fat
Carneiro Júnior,Carneiro Júnior,
20072007
2020 15-2915-29 1,808m1,808m 85,985,9 --------------------
Gochioco et alii, 2010Gochioco et alii, 2010 0808 26,8826,88
+-6,06+-6,06
171,63171,63
+6,12cm+6,12cm
80,7680,76
+12,34+12,34
13,2913,29
+-4,22+-4,22
Coswig et alii, 2015Coswig et alii, 2015 1717 27,427,4
+-5,3+-5,3
1,711,71
+-0,05m+-0,05m
76,276,2
+-12,4+-12,4
----------------------
Guerra Filho et alii,Guerra Filho et alii,
20142014
1919 27,6827,68
+-6,19+-6,19
1,761,76
+-0,05m+-0,05m
78,4778,47
+-8,00+-8,00
10,3010,30
+-1,24+-1,24
Marinho et alii, 2011Marinho et alii, 2011 1313 3030
+-4+-4
---------------------- 82,182,1
+-10,9+-10,9
11,8711,87
+-5,11+-5,11
Marinho, 2011Marinho, 2011 1010 31,5031,50
+-4,01+-4,01
1,781,78
+-0,05m+-0,05m
84,1184,11
+-9,99+-9,99
12,7012,70
+-5,42+-5,42

Physical Tests in MMAPhysical Tests in MMA
●
1RM Bench press1RM Bench press
●
1RM Squat1RM Squat
●
1RM Deadlift1RM Deadlift
●
Endurance (direct and indirect method)Endurance (direct and indirect method)
●
Long jumpLong jump
●
Sit-upSit-up
●
Push-upsPush-ups
●
Grip strengthGrip strength
●
Wingate test of upper limbs, Wingate testWingate test of upper limbs, Wingate test
●
Vertical jump, SJ, CMJ, DJ, LJ, SBJVertical jump, SJ, CMJ, DJ, LJ, SBJ
●
Isokinetic evaluationIsokinetic evaluation

Capacities Conditioning for MMACapacities Conditioning for MMA
●
StrengthStrength (Endurance, Maximum, Elastic-(Endurance, Maximum, Elastic-
explosive, Elastic-reactive, Power)explosive, Elastic-reactive, Power)
●
EnduranceEndurance (ATP-CP, Anaerobic Lactic,(ATP-CP, Anaerobic Lactic,
Aerobic)Aerobic)
●
SpeedSpeed (Reaction, Motion, Displacement,(Reaction, Motion, Displacement,
Endurance)Endurance)
●
AgilityAgility (Reactive)(Reactive)
●
FlexibilityFlexibility (Mobility)(Mobility)

Coordinative Capacities for MMACoordinative Capacities for MMA
●
Eye-hand CoordinationEye-hand Coordination
●
Eye-foot CoordinationEye-foot Coordination
●
Space-time OrganizationSpace-time Organization
●
Balance (Static, Dynamic and Recovered)Balance (Static, Dynamic and Recovered)
●
PrecisionPrecision
●
Hand-arm StabilityHand-arm Stability
●
LateralityLaterality
●
And OthersAnd Others

Training Types to MMA FightersTraining Types to MMA Fighters
●
Technical TrainingTechnical Training
●
Physical TrainingPhysical Training
●
Technical and Tactical TrainingTechnical and Tactical Training
●
Technical and Physical TrainingTechnical and Physical Training
●
Technical-tactical-physical TrainingTechnical-tactical-physical Training

Endurance TrainingEndurance Training
●
Intensive Interval TrainingIntensive Interval Training
●
Extensive Interval TrainingExtensive Interval Training

Strength TrainingStrength Training
●
Conventional Strength TrainingConventional Strength Training
●
Olympic Lifting TechniquesOlympic Lifting Techniques
●
Functional TrainingFunctional Training

Muscle Contraction Schemes MMAMuscle Contraction Schemes MMA
●
IsometricIsometric
●
ConcentricConcentric
●
EccentricEccentric
●
Stretch-shortening CycleStretch-shortening Cycle

Evidence of a Double Peak in Muscle Activation inEvidence of a Double Peak in Muscle Activation in
MMA AthletesMMA Athletes
●
Paradox:Paradox: muscle contraction to optimize speedmuscle contraction to optimize speed
and strike forceand strike force
●
n=05n=05 elite MMA athleteselite MMA athletes
●
Muscle activation usingMuscle activation using electromyography and 3-electromyography and 3-
dimensionaldimensional spine motion was measuredspine motion was measured
●
AA variety of strikesvariety of strikes were performedwere performed
●
¨Double Peak¨¨Double Peak¨
●
Contract-relax-contract pulsing cycleContract-relax-contract pulsing cycle
((McGill et alii, 2010)McGill et alii, 2010)

Flexibility in MMA FightersFlexibility in MMA Fighters
●
n=20 Male Athletes of MMAn=20 Male Athletes of MMA
●
AmateursAmateurs vs.vs. ProfessionalsProfessionals
●
Wells BenchWells Bench
●
60% Amateurs Athletes60% Amateurs Athletes – Classification: >mean– Classification: >mean
●
40% Professional Athletes40% Professional Athletes – Classification: >mean– Classification: >mean
(Carneiro Júnior, 2007)(Carneiro Júnior, 2007)

Physical Fitness in Combat SportsPhysical Fitness in Combat Sports
(Gochioco et alii, 2010)(Gochioco et alii, 2010)
VARIABLESVARIABLES MMAMMA JudoJudo WrestlingWrestling Kung FuKung Fu
Body Fat (%)Body Fat (%) 13,29+-4,2213,29+-4,22 11,40+-8,4011,40+-8,40 11,80+-4,4011,80+-4,40 9,50+-6,309,50+-6,30
Grip StrengthGrip Strength 91,50+-6,5191,50+-6,51 ------ 86,20+-3,4086,20+-3,40 ------
Sit and ReachSit and Reach 29,91+-9,0429,91+-9,04 ------ ------ 45,50+-6,1045,50+-6,10
Vertical JumpVertical Jump 58,42+-5,8458,42+-5,84 ------ ------ 37,70+-8,4037,70+-8,40
1RM Bench1RM Bench
PressPress
1,25+-0,141,25+-0,14 1,24+-0,111,24+-0,11 1,51+-0,141,51+-0,14 ------
1RM Squat1RM Squat 4,45+-0,204,45+-0,20 1,44+-0,141,44+-0,14 1,44+-0.141,44+-0.14 ------
VO2maxVO2max 53,44+-5,7753,44+-5,77 58,13+-10,8358,13+-10,83 53,91+-1,7053,91+-1,70 ------

Physical Profile MMA AthletesPhysical Profile MMA Athletes
●
n=13 male MMA Athletes (30+-4 years-old)n=13 male MMA Athletes (30+-4 years-old)
●
Body Mass (Kg):Body Mass (Kg): 82,1+-10,982,1+-10,9
●
%Fat:%Fat: 11,87+-5,1111,87+-5,11
●
1RM Bench Press (Kg):1RM Bench Press (Kg): 76+-2376+-23
●
1RM Squat (Kg):1RM Squat (Kg): 73+-1573+-15
●
Long Jump (m):Long Jump (m): 2,19+-0,252,19+-0,25
●
Flexibility (score):Flexibility (score): 18,38+-4,0718,38+-4,07
●
Sit-up (rep):Sit-up (rep): 43+-1143+-11
●
Push-up (rep):Push-up (rep): 41+-941+-9
(Marinho et alii, 2011)(Marinho et alii, 2011)

Effort-Pause Ratio in Sports FightingEffort-Pause Ratio in Sports Fighting
●
MMA:MMA: 1:2 and 1:31:2 and 1:3
●
Judo, B.Jiu-jitsu, Wrestling:Judo, B.Jiu-jitsu, Wrestling: 2:1 and 3:12:1 and 3:1
●
Karate, Taekwondo, Muay-thai:Karate, Taekwondo, Muay-thai: 1:6 and1:6 and
1:91:9
(Franchini & Del Vecchio, 2011)(Franchini & Del Vecchio, 2011)

Blood Lactate Produced During SimulatedBlood Lactate Produced During Simulated
CompetitionCompetition
Testing StageTesting Stage Mean Lactate (mmolLMean Lactate (mmolL))
1-1- At restAt rest 2,7+-1,462,7+-1,46
2-2- After warm upAfter warm up 5,43+-2,745,43+-2,74
3-3- End of round 1End of round 1 6,6+-1,996,6+-1,99
6-6- 5 minutes post bout5 minutes post bout 7,0+-2,097,0+-2,09
(Kirk, 2015)(Kirk, 2015)

Time Motion Analysis Results of SimulatedTime Motion Analysis Results of Simulated
Competition - ICompetition - I
(Kirk, 2015)(Kirk, 2015)
CATEGORYCATEGORY Mean Time per Participant (s)Mean Time per Participant (s)
1- Striking low activity1- Striking low activity 95+-12,6395+-12,63
2- Clinch aggressor2- Clinch aggressor 100,33+-65,87100,33+-65,87
3- Lockdown3- Lockdown 3,67+-5,683,67+-5,68
4- Pass Attempt4- Pass Attempt 00
5- Pass5- Pass 0,33+-0,820,33+-0,82
6- Dominant position6- Dominant position 50,5+-55,3550,5+-55,35
7- Ground strike low activity7- Ground strike low activity 4+3,854+3,85
8- Striking clinch8- Striking clinch 12+-9,712+-9,7
9- Striking high activity9- Striking high activity 15,33+-11,2215,33+-11,22
10- Clinch defensive10- Clinch defensive 95,5+-58,4895,5+-58,48

Time Motion Analysis Results of SimulatedTime Motion Analysis Results of Simulated
Competition - IICompetition - II
(Kirk, 2015)(Kirk, 2015)
CATEGORYCATEGORY Mean time per participant (s)Mean time per participant (s)
11- Takedown attempt11- Takedown attempt 7,5+-6,537,5+-6,53
12- Takedown successful12- Takedown successful 2,5+-3,212,5+-3,21
13- Sprawl13- Sprawl 2,17+-2,862,17+-2,86
14- Inferior position14- Inferior position 50,33+-55,3250,33+-55,32
15- Ground strike high activity15- Ground strike high activity 1,67+-3,21,67+-3,2
16- Submission attempt16- Submission attempt 00
17- Submission successful17- Submission successful 0,5+-1,220,5+-1,22
18- Submission defending18- Submission defending 00
19- Sweep19- Sweep 0,33+-0,820,33+-0,82
20- To-standing20- To-standing 4,33+-4,464,33+-4,46
21- Scramble21- Scramble 1,17+-1,331,17+-1,33

Strokes PerformanceStrokes Performance
●
Quantify the intensity of the blowsQuantify the intensity of the blows
●
Capture accelerations fighter strokesCapture accelerations fighter strokes
●
Monitoring applicationMonitoring application
●
Peak Acceleration (r=0,9121)Peak Acceleration (r=0,9121)
●
Peak Velocity (r=0,9783)Peak Velocity (r=0,9783)
●
Strength, Strokes Speed and ReflexStrength, Strokes Speed and Reflex
●
Force measuring platform coupled to a sensorForce measuring platform coupled to a sensor
●
Elite Athletes: force exerted – 85Kgf – 173KgfElite Athletes: force exerted – 85Kgf – 173Kgf
(Pichorim et alii, 2014)(Pichorim et alii, 2014)

Periodization ProgramsPeriodization Programs
●
Classic PeriodizationClassic Periodization
●
Periodization ContemporaneousPeriodization Contemporaneous
1-1- UndulatingUndulating
2-2- PendulousPendulous
3-3- Modulated in BlocksModulated in Blocks

Types and Proportions of Match StoppagesTypes and Proportions of Match Stoppages
●
n=1284 men competing in 642 matches – 10yearn=1284 men competing in 642 matches – 10year
review of MMAreview of MMA
●
182 (28,3+-3,4%) -182 (28,3+-3,4%) - Head ImpactHead Impact
●
106 (16,5+-2,9%) -106 (16,5+-2,9%) - Musculoskeletal StressMusculoskeletal Stress
●
91 (14,1+-2,7%) -91 (14,1+-2,7%) - Neck ChokeNeck Choke
●
83 (12,9+-2,6%) - Miscellaneous Trauma83 (12,9+-2,6%) - Miscellaneous Trauma
●
173 (27,0+-3,4%) -173 (27,0+-3,4%) - Expiration of Match TimeExpiration of Match Time
●
7 (1,0+-0,8%) -7 (1,0+-0,8%) - DisqualificationDisqualification
(Buse, 2005)(Buse, 2005)

Injuries in Mixed Martial Arts - IInjuries in Mixed Martial Arts - I
●
INJURY:INJURY: a 5 year – 2002 to 2007a 5 year – 2002 to 2007
●
Cohort StudyCohort Study
●
Period:Period: from March 2002 to September 2007from March 2002 to September 2007 (1270(1270
fight exposures)fight exposures)
●
635 professional MMA matches635 professional MMA matches – 300 of the 1270– 300 of the 1270
athletes sustained documented injuries with anathletes sustained documented injuries with an
INJURY RATEINJURY RATE 23,6 per 100 fight participations23,6 per 100 fight participations
●
Severe Concussion:Severe Concussion: 15,4 per 1000 athletes15,4 per 1000 athletes
exposuresexposures
(Ngai et alii, 2008)(Ngai et alii, 2008)

Injuries in Mixed Martial Arts - IIInjuries in Mixed Martial Arts - II
●
Examine injuries –Examine injuries – 711 MMA bouts711 MMA bouts
●
Male and Female – Amateaur and ProfessionaMale and Female – Amateaur and Professionall
●
1422 fight participations1422 fight participations (fight participations= 711 bouts x 2(fight participations= 711 bouts x 2
fighters bout)fighters bout)
●
The overall injury rate was 8,5% of fight participationsThe overall injury rate was 8,5% of fight participations (121(121
injuries 1422 fight participations )injuries 1422 fight participations ) or 5,6 of rounds (121 2178or 5,6 of rounds (121 2178
rounds)rounds)
●
A greater percentage of the injuries caused an alteredA greater percentage of the injuries caused an altered MENTALMENTAL
STATESTATE in menin men
●
Men and Women – Similar InjuriesMen and Women – Similar Injuries
●
TheThe risk of injury is significantly higherrisk of injury is significantly higher for athletes offor athletes of
professional levelprofessional level
(McClain et alii, 2014)(McClain et alii, 2014)

Strategies Used by Athletes for Weight LossStrategies Used by Athletes for Weight Loss
●
FastingFasting
●
Reduction in Water IntakeReduction in Water Intake
●
LaxativesLaxatives
●
DiureticsDiuretics
●
SaunaSauna
●
Induction of VomitingInduction of Vomiting
●
And otherAnd other

Rapid Weight Loss in MMA AthletesRapid Weight Loss in MMA Athletes
●
ApproximatelyApproximately 10% of their body mass10% of their body mass in the weekin the week
preceding the competitionpreceding the competition
●
Mean loss of:Mean loss of: ~7,4+-1,1Kg~7,4+-1,1Kg
●
Biochemical and Hormonal Responses:Biochemical and Hormonal Responses: lactate,lactate,
glucose, lactate dehydrogenase (LDH), creatinine andglucose, lactate dehydrogenase (LDH), creatinine and
cortisolcortisol
●
Negative Impact on Energy AvailabilityNegative Impact on Energy Availability
●
Muscle Damage MarkersMuscle Damage Markers
●
CatabolicCatabolic
(Coswig et alii, 2015)(Coswig et alii, 2015)

Dehydration and Acute Weight GainDehydration and Acute Weight Gain
●
22-hour Period22-hour Period between the official weigh-inbetween the official weigh-in
and the actual competitionand the actual competition
●
MMA fighters gained 3,40+-2,2Kg or 4,4% ofMMA fighters gained 3,40+-2,2Kg or 4,4% of
their body weighttheir body weight in the approximatelyin the approximately 22-22-
hour rehydration periodhour rehydration period
●
33% MMA fighters33% MMA fighters –– Urine Specific GravityUrine Specific Gravity
●
Serious DehydrationSerious Dehydration
(Jetton et alii, 2013)(Jetton et alii, 2013)

Effects of DehydrationEffects of Dehydration
in the Athletic Performancein the Athletic Performance
●
Decline Anaerobic PerformanceDecline Anaerobic Performance
●
Decline Aerobic PerformanceDecline Aerobic Performance
●
Decline in CognitiveDecline in Cognitive
●
Loss of ConcentrationLoss of Concentration
●
Loss of ForceLoss of Force
●
Increased ConfusionIncreased Confusion
●
Increased DepressionIncreased Depression
●
Increased FatigueIncreased Fatigue

MMA: Post-fight RecoveryMMA: Post-fight Recovery
●
Compression Garments (Goto & Takuma, 2014)Compression Garments (Goto & Takuma, 2014)
●
Hyperoxia (Pupis et alii, 2013)Hyperoxia (Pupis et alii, 2013)
●
MassageMassage
●
SaunaSauna
●
CryotherapyCryotherapy
●
ThermotherapyThermotherapy
●
Contrast TherapyContrast Therapy
●
And OtherAnd Other

Conditioning for Mixed Martial Arts (MMA)

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