Optimal training For MMA

Whether you are a professional MMA Fighter or simply MMA exerciser, it is important to get the most out of your workout. You want speed of your take-downs, strength in your strokes and stamina so you can run your opponent tired. But how this is achieved? How do you build strength without volume and weight class increase, how do you exercise so that your muscles have both stamina and explosiveness? This article will try to give you answerto and suggestions on how to optimize your MMA training so you will have success.
By: Mikkel Preisler
Stud. Bachelor in Nutrition and Health
Cardio Strength Training exercises since 1997
Wing Tsun exercises since 2002
Personal trainer since 2004

MMA (Mixed Martial Arts) makes great demands on providers. MMA is one of the sports with the highest METS value. METS value in the practice of MMA is 10 whereas only achieve a METS value of 7 to football. This high METS value puts great demands on the training method. MMA fighters must have both stamina and explosive in their muscles. Thus, training is both fast-twitch and slow-twitch muscle groups.
To get a glimpse of the right type of training in an MMA perspective, we initially look at our muscle fibers. There are roughly 2 (3) types of muscle fibers. Muscle fibers are divided into slow-twitch and fast-twitch based on the time it takes the muscles to obtain the maximum voltage. Slow-twitch muscle fibers use 90 milliseconds to reach maximum voltage, while fast-twitch muscle fibers using only 40 milliseconds to achieve maximum tension. There are furthermore two types of fast-twitch muscle fibers. Fast-twitch-A, which is the slowest of the two and use oxygen during the process, and the fast-twitch-B that do not use oxygen during the process. Slow-twitch muscle fibers use 90 milliseconds to reach maximum voltage and is typically the muscles you use the stamina and endurance. Unfortunately, the distribution genetically determined at birth. On average, we are born with 50% slow-twitch and 50% fast-twitch (FT-33% A: 17% FT-B). Modern research suggests that the fibers can be affected by long-term training. Thus, one could change its FT-B fibers for FT-A fibers during prolonged and proper training.
Research also indicates that the correct form of exercise to increase FT-A muscles HIT training. HIT training is High Intensity Training. This type of training began to be popular in the 70s in weightlifting circles. However, it has taken almost 20 years before training shape took its place among the general public. HIT-training which basically training intensively without breaks. In this way strengthened both muscle strength and endurance. More specifically, the FT-A muscles.
To understand the importance of training the FT-A muscles versus ST and FT-B muscles, we need to compare the 3 muscle fibers.
 

Slow-twitch
• Aerobic -iltkrævende
• Slow peak hour
• Slow fatigue
• Small diameter
• High number of mitochondria
• Good for low-intensity prolonged performance
Fast Twitch-A
• Aerobic / Anaroeb
• Fast refund
• High endurance
• moderate number of mitochondria
• Good to moderate intensity medium performance
Fast Twitch-B
• Low share of mitochondria
• Fast exhaustion
• Large diameter
• Good for powerlifting and power-sports

As we can see, we want to improve our fast-twitch-A during training. These muscles recover faster than fast-twitch-B and has a faster response time than slow twitch. Thus, HIT-training concept combined with technique training provide the best MMA results.
HIT training emphasizes the pace between the exercises. It is a general misconception that the exercises be rushed. The pace during the exercises should be careful with that exercises done correctly. Rushed through the exercises, there is a risk of injury. It is the time between the exercises, which will govern or rather eliminated. If HIT training is no breaks in between sets. It is a workout in about 30-40 minutes WITHOUT break. To avoid premature acidification of the muscles, other muscle groups, for example, merged into the training program, for example. abdominal training. A typical HIT workout for chest can look like this:

Bench press:
Bench press flat - 8 repetitions
Bench press incline - 8 repetitions
Bench press decline - 8 repetitions
Abdominal Training and repeat with 2 more laps.
 

Then tower training:
Cable crossover - 8 repetitions
Cable Iron Cross - 8 repetitions
Cable Understanding Chest Press - 8 repetitions
Low Cabble Crossover - 8 repetitions
Abdominal Training and repeat 2 more times.

dumbbells
Dumbbell Flyes - 8 repetitions
Straight-Arm Dumbbell Pullover - 8 repetitions
Incline Dumbbell Press - 8 repetitions
Dumbbell Bench Press - 8 repetitions
Abdominal Training and repeat 2 more times.

Such an exercise should not take more than 30-40 minutes, and the weight must be adjusted so that the exercise can barely implemented. The exercises are intentionally grouped such that the high pace can be maintained. The rejection of stationary machines is conscious. In this way trained that dynamic and stabilizing muscles will also be strengthened.
There are many advantages to this type of training. The usefulness with respect to, for example, MMA is just one of them. Another equally important advantage is the time aspect. HIT-training does not take nearly as long as conventional training.
A typical mistake that many MMA fighters do when strength coach, is the coach of the old traditional method. 6-8 repetitions, 3 sets and long pauses between. This type of training is suitable for powerlifting but not to MMA. The reason is that the muscles are trained, is the FT-B. Trained in this way for an extended period, you will find that the muscles become larger in volume, but you also get a significant weight gain. Then there is the endurance. Coach only FT-B muscles the muscles will quickly run out of energy. None of these effects are useful as MMA Fighter. Weight / power ratio should be as high as possible, and therefore the training of the more compact FT-A muscles more appropriate.
By training HIT training in combination with its MMA technique training will experience superior value. The muscles that will be built will be fast and durable. At the same time you will get a compact mass and thus no increase in weight class. Then there is the cardio aspect. When using the HIT-training, it is not necessary to practice cardio parallel. The days to grow HIT workouts, heart rate being so high up that it corresponds to a cardio exercise.