TAKE EXAM
Periodization for Mixed
Martial Arts
Lachlan P. James, MExercSc, MSportCoach,1,2 Vincent G. Kelly, BSc (Hons),1,3 and Emma M. Beckman, PhD1
1
School of Human Movement Studies, University of Queensland, Brisbane, St. Lucia, Queensland, Australia; 2School
of Exercise and Biomedical Sciences, Edith Cowan University, Joondalup, Western Australia, Australia; and 3UQ Sport
Academy, University of Queensland, Brisbane, St. Lucia, Queensland, Australia
ABSTRACT
THE MIXED MARTIAL ARTIST RE-
QUIRES THE DEVELOPMENT OF A
BROAD SCOPE OF DIVERGENT
PHYSIOLOGICAL ABILITIES TO
COMPETE SUCCESSFULLY. TO
MINIMIZE ANY POTENTIAL INTER-
FERENCE EFFECTS AND OPTIMIZE
TRAINING ADAPTATIONS, A
PERIODIZED TRAINING PLAN IS
NEEDED TO MANAGE THE INTE-
GRATION OF THIS SPORT’S MANY
TRAINING STRESSORS. THIS ARTI-
CLE PROVIDES GUIDELINES AND
PRACTICAL EXAMPLES FOR THE
STRENGTH AND CONDITIONING
COACH.
ixed martial arts (MMA) is
M a unique and complex com-
bat sport which uses a wide
range of kicking, punching, and grap-
pling techniques found in more tradi-
tional martial arts such as kickboxing,
wrestling, Brazilian jiu-jitsu and karate.
Because of the diversity in these
attacking methods, a highly developed
broad scope of physical abilities is
needed to successfully compete. A
well-prepared mixed martial artist will
need to possess high levels of maximal
strength and strength endurance in
addition to the ability to express power
repeatedly under loaded and unloaded
conditions. Furthermore, the MMA ath-
lete must have the physical resilience to
absorb frequent high-intensity collisions.
Finally, the sport has high-intensity in-
termittent endurance characteristics,
thus it necessitates well-developed aer-
obic and anaerobic capacities (36,60).
34 VOLUME 35 | NUMBER 6 | DECEMBER 2013
This combination of qualities makes
MMA unique from many other sports.
An effective training plan should aim
to develop optimally all these physical
properties to ensure optimal prepara-
tion for competition. However, distinct
mechanisms underpin adaptations to
the varied training stimuli used to
develop these abilities (38,46,61,68,88).
Specifically, the divergent adaptations
stemming from endurance and resis-
tance training have been reported to
cause conflict with strength and power
development, limiting the extent of
adaptation (39,56), in addition to
increasing the risk of overtraining
(20,31). This makes the development
of an effective training plan for MMA
a complex undertaking. To address this,
a periodization framework is needed to
manage these training stressors in a way
that facilitates the effective development
of each characteristic, manages the
fatigue generated from the training
stress, and allows the fighter to peak
at predetermined points throughout
the training plan.
Despite an increasing number of inves-
tigations into strength and condition-
ing methods for MMA, none have
presented a detailed periodization
framework which addresses the critical
issue of interference effects from con-
current endurance and resistance train-
ing (5,6,17,55,78). The purpose of this
article is to provide the strength and
conditioning coach with a framework
by which the major training tasks can
be integrated. A detailed periodized
training plan for MMA will be provided
as a practical example to guide both the
Copyright Ó National Strength and Conditioning Association
strength and conditioning practitioner
and sports-specific coach.
MIXED MARTIAL ARTS
MMA is a combat sport incorporating
a variety of striking and grappling tech-
niques. Fights are won by knockout,
submission, referee intervention, or
a judges’ decision at the end of the reg-
ulation time. Typical amateur bouts are
scheduled for three 3-minute rounds,
whereas professional and higher-level
amateur bouts are often three 5-minute
rounds. The highest level of competi-
tion, professional main event fights
comprise five 5-minute rounds. All
rounds at each level of competition
are separated by 1 minute of rest.
AEROBIC AND ANAEROBIC
CAPACITY
The predominant contributor to energy
supply after 3 minutes of activity is the
aerobic system. Thus, the length of an
MMA round and minimal recovery
between rounds necessitates the athlete
to draw heavily on aerobic metabolism
(36). However, each round consists of
intermittent activity expressed as a high
intensity to lower intensity (Hi:Lo) ratio
of 1:2 to 1:4 (28) (Figure 1). Such
a work-to-recovery interval necessitates
engagements from both fast and slow
glycolysis in addition to oxidative
metabolism (15). Therefore, physiolog-
ically, MMA is intermittent in nature
requiring multiple high-intensity efforts,
which underpin its high-intensity
KEY WORDS:
mixed martial arts; combat sport;
periodization; concurrent training
Figure 1. Time-motion breakdown from a collection of regional level MMA bouts (28).
intermittent endurance foundation (84).
Amtmann et al. (7) measured postbout
lactate levels reaching 18.7 and 20.7
mmol/L for bouts lasting regulation
time. These levels are similar to those
found in the grappling sports of wres-
tling (70) and judo (27). Because the end
product of the fast glycolytic pathway is
lactate, it can be concluded that mixed
martial artists rely heavily on this sys-
tem over the duration of a bout, partic-
ularly during brief grappling battles
lasting approximately 30–90 seconds
(15).
An investigation of the work-to-rest
ratio of the component sports of
MMA suggests that grappling arts
have higher work-to-rest ratios than
striking sports. A ratio of 3:1 has been
determined for both judo (64) and
wrestling (70), whereas striking arts
such as muay Thai and taekwondo
experience work-to-rest ratios of 2:3
(79) and 1:6 (59), respectively. Thus,
it seems as though MMA possesses
an intensity that falls between grap-
pling and striking sports. However,
the decisive nature of MMA grappling
encounters (28) and the high blood
lactate levels suggest that grappling,
rather than striking, represents the
greater proportion of engagements in
MMA. In addition to these findings, it
has been reported that approximately
77% of fights were decided during
high-intensity striking or grappling se-
quences either standing or on the
ground, lasting 8–14 seconds (28).
Because the ATP-PC and fast glycolysis
are the primary systems used for high-
intensity expressions lasting 6 to 30
seconds (15), it can be concluded that
the repeated engagement of these sys-
tems fuel decisive encounters in MMA.
STRENGTH
The grappling battles experienced by
MMA athletes resemble that of wres-
tling and thus require expressions of
both dynamic and isometric strength
(53). Del Vecchio et al. (28) determined
that approximately 50% of fights ended
during ground fighting action. Thus, the
development of this characteristic can
contribute to the performance enhance-
ment of a decisive MMA skill. More-
over, strength forms the foundation
for the development of power (23,24),
and significant improvements in athletic
performance have been well docu-
mented as a result of training induced
increases in strength (22,50,85,90,91).
POWER
The delivery of strikes including
punches and kicks require rapid applica-
tion of force under unloaded conditions.
Aagaard et al. (3) noted that a punch is
delivered in 50–250 milliseconds, thus,
exceptional rate of force development
(RFD) capabilities are required. In the
only investigation using elite MMA ath-
letes, McGill et al. (62) determined that
a rapid contraction-relaxation strategy of
trunk musculature is used when per-
forming powerful punching and kicking
actions. Additionally, when executing
takedowns, forces applied at high rates
against the mass of an opponent are
required. Thus, the expression of power
under loaded conditions is also a key
element of MMA. In the sport of rugby
Strength and Conditioning Journal | www.nsca-scj.com
league that has physiological character-
istics similar to MMA including frequent
tackling collisions with high-intensity
intermittent endurance demands, it
was determined that the ability to
express power under loaded conditions
differentiated elite from subelite players
(8,10,12). It is possible, then, that power
may also be the defining physiological
ability of high-level MMA athletes.
However, further investigations are
needed to determine the characteristics
of elite mixed martial artists.
PHYSIOLOGICAL ADAPTATIONS
TO CONCURRENT TRAINING
A successful MMA athlete will need to
employ a number of training tasks over
the course of a training plan to develop
these capacities. Energy system condi-
tioning and resistance training in addi-
tion to technical and tactical sessions
of varying intensities will be the key
factors manipulated to achieve perfor-
mance gains. Underlying the effective
integration of these tasks are their
chronic and acute physiological re-
sponses. Because endurance-training
stimuli can illicit differing and conflict-
ing adaptations to resistance training
tasks, close attention must be paid to
the management of these distinct
modalities to minimize interference
effects. Although there have been no
investigations into the periodization
of an MMA training plan, there is
a depth of research that has examined
the effects of concurrent endurance
and resistance training programs.
Understanding this research will assist
in the design of an effective periodized
35
Periodization for Mixed Martial Arts
training plan to manage the training
stressors of MMA.
Reports of interference effects stemming
from the concurrent training of aerobic
and resistance training modalities are
well documented in the scientific litera-
ture (25,30,39,41,45,48,52,56). A seminal
study by Hickson (45) investigated the
effects of concurrent strength and endur-
ance training in untrained individuals. By
the end of the 10-week training program,
strength levels were significantly lower in
the combined strength and endurance
group compared with the strength only
group. Consistent with these findings,
Rønnestad et al. (76) found significantly
greater increases in strength, thigh cross-
sectional area, jump squat performance,
and RFD in subjects performing strength
training only when compared with elite
endurance athletes performing concur-
rent strength and endurance-training.
For the MMA athlete, this suggests that
high volumes of low-intensity aerobic-
based training will certainly limit the abil-
ity to enhance strength and power levels.
This effect would be particularly appar-
ent if the MMA athlete was undertaking
a large workload of physiologically non-
specific continuous conditioning at a low
intensity for an extended duration, other-
wise known as long slow distance (LSD)
(15) in conjunction with strength-power
training. However, because aerobic and
anaerobic capacity are important quali-
ties for the mixed martial artist, alternate
training methods should be applied that
promote these adaptations while form-
ing a more fitting complement to the
development of key strength and power
abilities. Conversely, the inclusion of
resistance training has been reported to
improve performance in endurance ath-
letes (13,44,49,65,66,71,75,77,80) in addi-
tion to improvements in maximal
strength (1,2,14,44) and RFD (1,2). Thus,
further to the well-understood improve-
ments in strength and power, the inclu-
sion of resistance training to an MMA
training plan has the potential to
enhance endurance performance. How-
ever, caution must be applied by manag-
ing the overall training workload to
allow for the incorporation of this addi-
tional training factor. Taken together,
36 VOLUME 35 | NUMBER 6 | DECEMBER 2013
this suggests that technical, tactical,
energy system, and resistance training
should be prioritized in a way that con-
siders these effects. The prioritization
will be dependent on the stage of the
training plan and the individual abilities
of the athlete. Additionally, strategies
that promote aerobic, anaerobic,
strength, and power adaptations
with minimal interference should be
used.
CONCURRENT ENDURANCE AND
RESISTANCE TRAINING
These findings highlight the complexity
faced when developing the MMA
athlete. A framework is needed to mini-
mize these interference effects and facili-
tating the concurrent development of
opposing physiological abilities. Garcı́a-
Pallarés et al. (35) proposed a block peri-
odization strategy for the concurrent
development of strength, power, and
endurance that considers the effects of
training modalities at the central and
peripheral level. To account for this,
hypertrophic resistance training was
paired with lower-intensity interval train-
ing (LIIT) occurring at 75–85% V̇ O2max
in a training block, whereas strength and
power development were paired with
high-intensity interval training (HIIT).
Underpinning this framework is the sug-
gestion that opposing physiological adap-
tations occur at the peripheral level
between hypertrophy training and
HIIT (56). Here, the high metabolic
stress induced by HIIT would interfere
with peripheral anatomical adaptations,
whereas LIIT elicits primarily central
adaptations, and therefore poses less
interference. In accordance with this
model, the predominantly neural adap-
tations to strength and power training
are a more fitting complement to the
peripheral adaptations of HIIT. This
strategy significantly improved endur-
ance, strength, and power performance
markers in high-level athletes (35).
Providing further support to the effec-
tiveness of periodization in developing
conflicting abilities are investigations
by Baker (9) and Baker and Newton
(11). These studies demonstrated that
elite rugby league players could
develop strength and power over
a 4-year period (11) and maintain these
abilities over a 29-week competitive
season with high volumes of aerobic
and anaerobic activities. Moreover,
subelite players were able to increase
strength with equally high levels of
concurrent endurance training over
a season (9) and further develop both
strength and power over a 4 year-
period (11). Although the framework
was not described, it was suggested
that the periodization of this training
including the sequencing of modalities
and prioritization of training goals al-
lowed for this effective concurrent
development of endurance and
strength qualities (9,11).
These findings suggest that despite
conflicting mechanisms underpinning
the adaptations to various MMA train-
ing modalities, it is feasible to develop
strength, power, and endurance con-
currently in athletes. However, poorly
organizing these modalities will limit
performance gains. Thus, to effectively
arrange these modalities and optimally
prepare the MMA athlete for compe-
tition, a periodization framework
should be used.
PERIODIZATION OF AN MMA
PROGRAM
The primary training factors of MMA
can be broadly classified as technical,
tactical, conditioning, and resistance
training. Table 1 shows an example of
how these factors can be prioritized
across a macrocycle. The classic model
of periodization suggests that nonspe-
cific training like general conditioning
be introduced initially, with more spe-
cific tactical and technical training
occurring in greater volumes as the
event approaches (73).
Caution is advised with the inclusion
of continuous endurance training such
as LSD because of a lack of specificity
to the intermittent nature of MMA
and more severe impact on strength
and power development than interval
training strategies (15). Thus, LIIT at
a 1:1 work-to-rest ratio should be
applied during the early stages of
the training plan. The use of Garcı́a-
Pallarés et al’s (35) model in pairing
 Table 1
The configuration of training tasks within a mesocycle and over a macrocycle

Macrocycle

Order of Mesocycle 1: Mesocycle 2: Mesocycle 3: Taper

priority general specific Precompetition
preparation preparation

1 Interval Technical Tactical 8–14 d in Bout

training duration.
using 1:1 Reduce overall
Hi:Lo ratio training stress
by 40–60%
2 Hypertrophy High-intensity Technical
training energy system
conditioning
using 1:2 Hi:Lo
ratio
3 Technical Strength training High-intensity
energy system
conditioning
using 1:2 Hi:Lo
ratio.
4 Tactical Tactical Strength-power
training

resistance and endurance-training
modalities in specific training blocks
should be considered. Conditioning
in the form of LIIT will be paired with
higher-volume resistance training
whereas strength and strength-power
training is paired with HIIT. Here,
the peripheral adaptations to hypertro-
phy resistance training should pose less
interference with LIIT than HIIT. LIIT
should progress to more specific HIIT
after the early stages of the mesocycle.
Peripheral adaptations stemming from
HIIT forms a fitting complement to
the predominantly neural adaptations
of strength and strength-power train-
ing for the remainder of the cycle. The
decreased volume load (VL) from
strength and strength-power training,
compared with hypertrophy training,
makes way for additional volumes from
HIIT and technical and tactical activi-
ties. Another important factor is the ten-
dency for HIIT to increase type II fiber
concentration (26). This adaptation in-
creases RFD (51,54), maximal force pro-
duction capabilities (51), and maximal
power output (86), which match the
mechanisms underpinning adaptations
to strength-power training (21).
The following section provides an
example of the specific preparation
period within a training plan. Detailed
guidelines will be presented for weeks
5, 6, 7, and 8 of a 13-week macrocycle,
culminating in a high-level amateur
bout. The integration of training fac-
tors, the management and distribution
of training load, and the design of
physiologically specific energy system
training are presented. In summary,
this 4-week mesocycle will combine
strength development with HIIT, in
addition to technical and tactical
training.
THE DISTRIBUTION OF TRAINING
LOAD
This proposed block periodization
model prioritizes, vertically integrates,
and horizontally sequences the train-
ing factors of MMA. Such a strategy
has proven to be the superior design
for athletes participating in concurrent
training (33,72). Each successive meso-
cycle will have a greater overall
training stress to continue to promote
training adaptations (73) (Figure 2). A
3:1-loading paradigm will be used for
each mesocycle (73). Here, the training
stress will increase over the first 3 weeks,
whereas the final week provides a
period of restitution before the increased
training load of the next mesocycle. This
strategy allows super-compensation and
the performance gains from the meso-
cycle to be realized (82).
In accordance with the principles of
periodization, technical sessions increase
in priority (73). This training is ath-
lete specific, targeting technical flaws
and fine-tuning other techniques.
This is in contrast to tactical sessions,
which involve strategies specific to
the upcoming opponent. As a more
developed technical ability and
increased conditioning dictates the
strategic options for an MMA fighter,
tactical sessions remain a lower pri-
ority until the final mesocycle. The
VL of resistance training decreases
as the athlete moves from the devel-
opment of hypertrophy to strength.
This makes way for the increased

Strength and Conditioning Journal | www.nsca-scj.com 37

Periodization for Mixed Martial Arts

Figure 2. A 3:1-loading paradigm used to manage the overall training stress over a macrocycle. The last week of the pre-
competition mesocycle forms the first week of the 2-week taper (73).

volume of technical and energy sys-
tem training. Relative distribution of
the training workloads for this period
is presented in Figure 3 and Table 1.
Table 2 depicts the weekly schedule
for these training tasks.
MONITORING
A large volume of concurrent training,
as is common in an MMA training
plan, increases the risk of overtraining
(20,31) necessitating careful athlete
monitoring of fatigue state. To monitor
training load and its impact on fatigue
effectively, a number of strategies are
recommended. The loads should be
preplanned and based on the capacity
of the individual. Self-reporting should
assist in athlete monitoring by record-
ing fatigue level, sleep quality, resting
morning heart rate, and rate of per-
ceived exertion using questionnaires
such as RESTQ-Sport, profile of mood
states, and total quality recovery. Train-
ing loads should be modified if this
monitoring data provide evidence of
increased fatigue.
Field tests should be conducted during
the first week of each mesocycle to

Figure 3. Distribution of training workloads over the specific preparation mesocycle.

38 VOLUME 35 | NUMBER 6 | DECEMBER 2013

 Table 2
Weekly training schedule for the specific preparation period
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 5 Recovery day

Morning Technical Technical Technical Energy system Technical Technical
conditioning
Lunch
Evening Energy system Strength training Strength training
conditioning
Week 6
Morning Technical Technical Technical Technical Technical Technical
Lunch Energy system
conditioning
Evening Energy system Strength training Energy system Strength training
conditioning conditioning
Strength and Conditioning Journal | www.nsca-scj.com

Week 7
Morning Technical Technical Technical Technical Technical Technical
Lunch Energy system
conditioning
Evening Energy system Strength training Energy system Energy system Strength training
conditioning conditioning conditioning
Week 8
Morning Technical Technical Technical Energy system Technical Technical
conditioning
Lunch
Evening Energy system Strength training Strength training
conditioning
39
Periodization for Mixed Martial Arts

determine the athlete’s preparedness
and to monitor the impact of the pre-
vious training cycle (Table 3). These
performance tests will assist in identify-
ing any deficiencies in the athlete’s
physiological abilities. This information
should also be presented to sports-
specific coaches to help determine the
prioritization of training tasks (thus
allocation of workloads) over the meso-
cycle and within each block. For exam-
ple, a highly technical fighter may be
found to lack HIITcapacity, thus, energy
system conditioning may be prioritized
over technical work in a training block.
Alternatively, an athlete may have low
strength, and the development of this
capacity may increase in priority. Special
attention must be paid to the potential
interference effects that can impact adap-
tations. Thus, if an increase in strength or
power is desired, it would be beneficial to
lower endurance-training workload.
RESISTANCE TRAINING
The development of strength in this
mesocycle is in accordance with the the-
ory of sequenced training. This method
suggests that the development of one
ability potentiates the development of
the next (47,83). Thus, each training
period should facilitate the improvement
Physiological testing battery for MMA
Ability
Unloaded power output
Loaded upper-body power
outputa
Loaded lower-body power
outputa
Upper-body dynamic strength
Lower-body dynamic strength
Intermittent aerobic and
anaerobic capacity
1RM 5 repetition maximum.
a
These tests will be conducted if a linear position transducer is available.
b
For example, a fighter competing in the 77-kg weight class will use 77 kg for this test. This
reflects the expression of power against an opponent during many standing grappling
exchanges.
of the following period. This is sug-
gested to be the superior approach
when developing a training plan
(23,40,63,72,83,91). Targeting muscular
hypertrophy in the previous mesocycle
stimulates increases in cross-sectional
area, anaerobic capacity, and fat-free
mass, which provides the foundation
for the development of strength in the
following block (82). However, caution
should be applied to prevent additional
hypertrophy from interfering with the
athlete’s ability to reach the required
weight for their class. The improved
strength aids in the development of
power in the following mesocycle
(23). The resistance training frequency,
volume, and loading should fall within
the optimal bandwidth for high-level
concurrently training athletes (34).
Additionally, to provide necessary un-
loading, the presented program incor-
porates only 2 sets in the final week of
this mesocycle. Heavy and light days
are included to provide reasonable var-
iation in intensity, which optimizes
recovery and adaptation (32,81).
The principle of dynamic correspon-
dence (19) would suggest that multijoint
exercises including weightlifting activities
are ideal. In accordance with the findings
of Izquierdo-Gabarren et al. (48),
Table 3
Test
Countermovement jump
Ballistic bench press throw at 55% of 1 repetition
maximum (1RM)
Jump squat at a load representing the weight
class of the athleteb
1RM bench press
1RM back squat
Yo-Yo intermittent recovery level 2 test
repetitions are to be performed not to
failure. Table 4 presents the resistance
training prescription and loading
schedule.
POWER TRAINING
The sequenced approach to this train-
ing plan aims for maximal power gen-
erating capacity to peak on completion
of the final mesocycle, thus, the resis-
tance training emphasis of this period
is directed toward the force portion of
the force-velocity relationship. How-
ever, the weightlifting activities and
their variations that are included allow
for the development of both force and
velocity components (19). Velocity-
specific improvements are trained in
this period through the inclusion of
plyometric-type, and low-load ballistic
and weightlifting tasks during energy
system training and technical sessions.
Such modalities are understood to
impact the velocity portion of the
force-velocity relationship (24). This
mixed-methods approach is recog-
nized as the superior method for devel-
oping power (69).
ENERGY SYSTEM TRAINING
As LIIT delivers improvements pre-
dominately in aerobic capacity, it
may be suitable for inclusion in the
early stages of a training plan. How-
ever, this should shift to HIIT strate-
gies, which are bioenergetically
specific to an MMA bout. MMA’s re-
ported high intensity to low intensity
(Hi:Lo) ratio of 1:2 to 1:4 (28) should
be used to guide the design of energy
system training. In the example pre-
sented (Table 5), a 1:2 Hi:Lo ratio is
used and would allow a fighter to effec-
tively prepare for an anticipated grap-
pling-dominant fight. This is in
accordance with the indication that
grappling sports have higher work-to-
rest ratio than striking sports
(18,59,64,70). A 1:4 Hi:Lo ratio could
be used for bouts in which striking ex-
changes are expected to predominate.
Additionally, the work intervals con-
sider the finding that approximately
77% of fights were decided during
high-intensity sequences lasting 8–15
seconds (28). Each set of work-to-

40 VOLUME 35 | NUMBER 6 | DECEMBER 2013

 Table 4
Strength training prescription
Tuesday (heavy)
Clean
Push press
Deadlift
Bench press
Barbell row
Loading schedule
Week Sets
5 2
6 3
7 4
8 2
DB, dumbbell; F, Friday; T, Tuesday.
recovery sequences lasts approxi-
mately 5 minutes, which replicates
the duration of a round.
In addition to greater specificity, the pro-
gression to HIIT in this mesocycle min-
imizes the disruption to the development
of strength (51), power (86), and RFD
(51,54) while simultaneously improving
both low-intensity exercise endurance
and HIIT capacity (57,74,87). This form
of interval training can shift the lactate
threshold and onset of blood lactate to
Friday (medium)
Hang power clean and press
Back squat
DB Press
Single-arm DB row
Stiff-leg deadlift
Repetitions %1RM
5 T: 80%, F: 70%
5 T: 85%, F: 70%
5 T: 85%, F: 70%
5 T: 75%, F: 60%
the right (29,42) eliciting improvements
in lactate buffering capacity, which is
critical considering the high lactate
levels experienced by MMA athletes
(7). Energy system conditioning strat-
egies can use resistance training, cycli-
cal activities, or more sports-specific
modalities such as grappling and strik-
ing drills (Table 5). In accordance with
the 3:1 loading pattern, training stress
is increased over the first 3 weeks,
whereas a considerable decrease is
prescribed in the final week (Table 6).
Furthermore, no conditioning using
MMA-specific activities is prescribed
in this final week to allow restitution
from the intense collisions associated
with this mode.
TECHNICAL TRAINING
Because of the large number of disci-
plines that compose MMA, technical
sessions likely comprise a greater por-
tion of a training plan than many other
single-event sports. Such sessions usu-
ally include Brazilian jiu-jitsu, wres-
tling, boxing, muay Thai boxing, or
a combination of these. Technical
training may occur 6 days per week,
and in many cases, more than once
per day. These sessions often consist
of learning or fine-tuning specific tech-
niques, followed by a period of live
sparring in positions where the tech-
nique can be applied. However, spar-
ring sessions may also be delivered
independently of other activities.
As technical sessions increase in prior-
ity, the sports-specific coach will be
directed to increase the training work-
load for this mesocycle, distributing
the training workload in accordance
with the 3:1-loading paradigm used.
Methods for achieving this can be by
the inclusion or removal of sessions or
adjusting the duration of the session.
Furthermore, the intensity or duration
of the live sparring component can be

Table 5
Energy system training strategies based on a Hi:Lo ratio of 1:2
Mode Set length Work intervals Recovery No. Repetitions Sets Rest (min)

Sports-specific 5 min A takedown against 20-s low-intensity 10 Week 5:5 1

a resisting opponent, grappling or sparring Week 6:6
or 10-s striking Week 7:7
combination Week 8:4
Resistance complex 5 min 15 s 15 s of either hang 30-s back squat. At 40% 7
power clean/clean/ 1RM hang power
high pull/push press. clean
Change each work
interval. At 40% 1RM
hang power clean
Rowing, cycling, 5 min 15 s 15 s at 110–120% 30 s at 70% maximal 7
running, or maximal aerobic aerobic speed
combination speed

Strength and Conditioning Journal | www.nsca-scj.com 41

Periodization for Mixed Martial Arts
Table 6
Energy system training frequency
Mode Week 5 Week 6 Week 7 Week 8
Sports-specific 1 1 2 0
Resistance complex 1 1 1 1
Cyclical activities 0 1 1 1
Total 2 3 4 2
altered to meet the requirements of the reduce the risk of such injuries (37).
period (Table 7). Because of the low Injury prevention strategies that
prioritization of tactical sessions in this focus on precise lower limb align-
mesocycle, such tasks can be easily ment during specific plyometric and
integrated into technical sessions with- ballistic tasks are recommended.
out extending the training time exces- Such exercises may include depth
sively. Technical workouts should be drop variations, progressing to single-
scheduled early in the day to minimize leg-bound and stick actions. These
the potential for fatigue to interfere with may be included in the dynamic
the skill acquisition required from these warm-up at a submaximal effort. Addi-
sessions. The 24 hour period between tionally, such activities, performed with
sessions, including sleep, will aid in the greater degrees of effort, will form
consolidation of these complex motor a fitting complement to strength-power
skills (89). resistance sessions in the following
mesocycle. Close qualitative analysis of
INJURY PREVENTION the ballistic and plyometric actions used
Many MMA techniques require in energy system conditioning should be
superior neuromuscular control of undertaken to ensure that precision of
the athlete’s center of mass over their movement is maintained when in
base of support, and of the lower a fatigued state. Implicit learning strate-
limbs themselves. Deficiencies in gies are to be applied throughout to aid
these areas, which lead to valgus col- in the motor learning process (58).
lapse about an excessively extended Application of close qualitative analysis
knee, are reported to increase the risk and feedback on movement quality in
of noncontact anterior cruciate liga- technical and tactical sessions will pro-
ment injury (4,43). Improvements in vide further opportunities to improve
neuromuscular control seem to neuromuscular control.
Table 7
Frequency, duration, structure, and intensity guidelines for technical
sessions
Week No. sessions Duration (min) Sparring/live Intensity of
application sparring
component component
(min)
5 5 90 30 M the management of fatigue and recov-
6 6 90 30 H ery while pairing complementary
7 6 90 45 H modalities and sequencing targeted
8 5 60 20 L abilities. By using these strategies, the
L 5 low; M 5 medium; H 5 high.
42 VOLUME 35 | NUMBER 6 | DECEMBER 2013
TAPERING
Although this discussion focuses on
the specific preparation period, it
is important that strength and con-
ditioning coaches have a general
understanding of tapering. An effec-
tive taper reduces overall training
stress, allowing fatigue to dissipate,
thereby maximizing preparedness.
It has been shown that a correctly
designed and implemented taper
can improve performance to varying
degrees depending on the training
type and characteristics of the ath-
lete. A meta-analysis of tapering data
on endurance performance shows
that the most effective strategy is to
implement an 8-day to 2-week taper
that reduces training volume by 41–
60% (16). Furthermore, it seems as
though a reduction in training vol-
ume while intensity and frequency
are maintained has the most positive
effects on performance in highly
trained athletes (67). In this example,
the taper begins 2 weeks before
the bout with a 40% reduction in
training load followed by a further
20% reduction of pretaper training
load in the final week before
competition.
CONCLUSIONS
MMA is a complex sport requiring the
concurrent development of a broad
scope of abilities. The development of
these attributes requires training inter-
ventions which illicit distinct and often
conflicting adaptations. This increases
the risk of mismanaged training work-
loads and poorly integrated training
tasks, which will certainly limit per-
formance gains and may lead to
overtraining or injury. However, by
understanding the potential conflicts
stemming from divergent training
stimuli, an effective periodization strat-
egy can be developed. This will direct
endurance and resistance training
strength and conditioning coach can
effectively assist in the short-term and
long-term development of the MMA
athlete.
3. Aagaard PS, Simonsen EB, Andersen JL,
Conflicts of Interest and Source of Funding:
The authors report no conflicts of interest
and no source of funding.
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