blackass
12-31-2006, 11:48 PM
Whats up sportsmen, fighters, newbs and future rock star?!?
Having seen the same sort of questions about MMA conditioning on several different MMA sites, I figured I could save some people a lot of time by posting some of my thoughts and research on Energy Systems and MMA
This Post is not about specific programs or excercises for mma conditioning. It is about something far more important. In the next page or two I will outline the various energy systems involved in sports, outline their fuel systems, discuss what training variables to alter for specific results and try to keep everthing as tight to MMA as possible. Please beware this may be lengthy, but I will attempt to edit it for better clarity.
In training for any sport it is critical to understand it has its own unique physiological requirements. Knowing the energy systems and how to train them WILL make you a better fighter. The three energy systems are the ATP-CP System, the Anaerobic Lactic System, and the Aerobic System. All systems work collaboratively to produce ATP. ATP is the fuel for all muscular movement. Because only small amounts of ATP can be stored
in the muscle, it must be continuously replenished if work is to continue.
ATP SYSTEM: Muscles can hold only a small amount of ATP. It can only provide energy for up to approximately 10 seconds. An example: the ATP system might do the first 5 or 6 reps of a 15 rep set before becoming depleted. The burn at the end of the 15 reps means the Lactic Acid System kicked in at some point. Supplementing Creating will increase the amount of ATP stored in the muscle.
Lactic Acid SYSTEM: This is the energy system that is used in longer lasting bouts of intense exercise, from about 10-45 seconds. The ATP system provides energy by breaking down glycogen (how glucose is stored in the body) that is in the muscles and liver, which releases energy to resynthesize ATP from ADP+P. The absence of oxygen during the breakdown of glycogen creates a byproduct called lactic acid. When large amounts of Lactic acid accumulate in the muscles, fatigue sets in and the muscles lose ability to function at high intensity. Eating complex carbs through a workout, or by taking Electro-lyte drinks (avoid Gatorcrap and PowerPouch) such as GookNAID or Pedialyte.
Aerobic System: The aerobic system takes approximately 1-1.5 minutes to start producing energy for the resynthesis of ATP. Unlike the other systems, the Aerobic system allows for the resysnthesis of ATP in the presence of oxygen, which can resynthesize energy through the breakdown of fats, proteins, and carbs. The heart-rate and the rate of breathing must increase sufficiently to transport the required amount of oxygen to the muscle cells. Glycogen is the source of energy used to resysnthsize ATP in both the Lactic Acid and Aerobic systems. Unlike the Lactic system, the Aerobic system produces little or no lactic acid. This allows the body to continue to exercise. The Aerobic system is the primary system for events lasting between 2 minutes and 3 hours. Remember this is of continuous movement, e.g. a 10k run.
Sport Specific training involves training the dominant(s) energy systems of that sport. Most sports fall within a fairly clear continuum of energy system contribution, such as Football being primarily using ATP, Rowing using the Aerboic system, and 400 meter runners using both the Lactic and ATP systems. However, no published research I could find has ever broken down the energy contributions for MMA.
What I did, was take the published information on wrestling and combine it with the data on martial arts (short round striking arts like Kempo or Karate) and divide by two. Essentially, I am working off the premises that equal time should be spent developing energy systems that are dominant in grappling and striking, because you never know where the fight will go. And, unless your name is Royce or Mark Hunt, I think we can all agree that training to be a mixed martial artist is more effective than training a particular style and trying to apply it to MMA.
In Wrestling the energy system breakdown is 30%ATP 30%Lactic 40%Aerobic
In Martial Arts the ES breakdown is 50%ATP 30% Lactic 20%Aerobic
Like I said above, I'm therefore working off the fact that MMA (and I will until I see evidence otherwise) has an ES breakdown of 40%ATP 30%Lactic 30%Aerobic. These numbers all seem to make intuitive sense. A fighter has to be extremely well rounded and be prepared to perform a greater range of movments at different speeds than pretty much any other sport out there. Thefore, it makes sense that there is a fairly equal split between the energy systems.
This is the same reason there are so DAM many posts on conditioning and strenghth for MMA. You see all these different, very diverse, sometimes contridactory, routines and wonder what the hell is up. MMA is possbily the hardest sport in the world to train for---- because of its diversity. Its like being in Spec OPS. On any given mission you might have to run 10 miles with 100lbs of gears, hurdle over 10 boxes quickly, climb a 40 ft rope or drag a teammate 10 yards quickas fuck to avoid being shot. Thats why a lot of Spec Ops guys and MMA fighters like crossfit.com. But I digresss.... the point I was making is that a varitey of different kind of training is essential for MMA. But there must be a method to the madness. For example, doing Low rep Oly lifts on MON and plyos on Tues (something I see commonly) is a major mistake....why?? Because they both tax the ATP system and your Central Nervous System. Since recovery of the CNS often take at least 48 hours, you would be better off doubling up those workouts on MON and on TUes say work your BJJ.
Thats why PERIODIZATION is ESSENTIAL! As fighters we need to work Max Strength, Power, Flexibility, Musclular Endurance-short term- reaction speed, and power endurance!My next post will sort of be a continuance of this one, but it will focus on how to setup a 8 week pre-fight training program.
Hope I didn't wast too much of your time.... I'll be back manana with some actual practical shit..... If I'm not too hung over :sifone:
Having seen the same sort of questions about MMA conditioning on several different MMA sites, I figured I could save some people a lot of time by posting some of my thoughts and research on Energy Systems and MMA
This Post is not about specific programs or excercises for mma conditioning. It is about something far more important. In the next page or two I will outline the various energy systems involved in sports, outline their fuel systems, discuss what training variables to alter for specific results and try to keep everthing as tight to MMA as possible. Please beware this may be lengthy, but I will attempt to edit it for better clarity.
In training for any sport it is critical to understand it has its own unique physiological requirements. Knowing the energy systems and how to train them WILL make you a better fighter. The three energy systems are the ATP-CP System, the Anaerobic Lactic System, and the Aerobic System. All systems work collaboratively to produce ATP. ATP is the fuel for all muscular movement. Because only small amounts of ATP can be stored
in the muscle, it must be continuously replenished if work is to continue.
ATP SYSTEM: Muscles can hold only a small amount of ATP. It can only provide energy for up to approximately 10 seconds. An example: the ATP system might do the first 5 or 6 reps of a 15 rep set before becoming depleted. The burn at the end of the 15 reps means the Lactic Acid System kicked in at some point. Supplementing Creating will increase the amount of ATP stored in the muscle.
Lactic Acid SYSTEM: This is the energy system that is used in longer lasting bouts of intense exercise, from about 10-45 seconds. The ATP system provides energy by breaking down glycogen (how glucose is stored in the body) that is in the muscles and liver, which releases energy to resynthesize ATP from ADP+P. The absence of oxygen during the breakdown of glycogen creates a byproduct called lactic acid. When large amounts of Lactic acid accumulate in the muscles, fatigue sets in and the muscles lose ability to function at high intensity. Eating complex carbs through a workout, or by taking Electro-lyte drinks (avoid Gatorcrap and PowerPouch) such as GookNAID or Pedialyte.
Aerobic System: The aerobic system takes approximately 1-1.5 minutes to start producing energy for the resynthesis of ATP. Unlike the other systems, the Aerobic system allows for the resysnthesis of ATP in the presence of oxygen, which can resynthesize energy through the breakdown of fats, proteins, and carbs. The heart-rate and the rate of breathing must increase sufficiently to transport the required amount of oxygen to the muscle cells. Glycogen is the source of energy used to resysnthsize ATP in both the Lactic Acid and Aerobic systems. Unlike the Lactic system, the Aerobic system produces little or no lactic acid. This allows the body to continue to exercise. The Aerobic system is the primary system for events lasting between 2 minutes and 3 hours. Remember this is of continuous movement, e.g. a 10k run.
Sport Specific training involves training the dominant(s) energy systems of that sport. Most sports fall within a fairly clear continuum of energy system contribution, such as Football being primarily using ATP, Rowing using the Aerboic system, and 400 meter runners using both the Lactic and ATP systems. However, no published research I could find has ever broken down the energy contributions for MMA.
What I did, was take the published information on wrestling and combine it with the data on martial arts (short round striking arts like Kempo or Karate) and divide by two. Essentially, I am working off the premises that equal time should be spent developing energy systems that are dominant in grappling and striking, because you never know where the fight will go. And, unless your name is Royce or Mark Hunt, I think we can all agree that training to be a mixed martial artist is more effective than training a particular style and trying to apply it to MMA.
In Wrestling the energy system breakdown is 30%ATP 30%Lactic 40%Aerobic
In Martial Arts the ES breakdown is 50%ATP 30% Lactic 20%Aerobic
Like I said above, I'm therefore working off the fact that MMA (and I will until I see evidence otherwise) has an ES breakdown of 40%ATP 30%Lactic 30%Aerobic. These numbers all seem to make intuitive sense. A fighter has to be extremely well rounded and be prepared to perform a greater range of movments at different speeds than pretty much any other sport out there. Thefore, it makes sense that there is a fairly equal split between the energy systems.
This is the same reason there are so DAM many posts on conditioning and strenghth for MMA. You see all these different, very diverse, sometimes contridactory, routines and wonder what the hell is up. MMA is possbily the hardest sport in the world to train for---- because of its diversity. Its like being in Spec OPS. On any given mission you might have to run 10 miles with 100lbs of gears, hurdle over 10 boxes quickly, climb a 40 ft rope or drag a teammate 10 yards quickas fuck to avoid being shot. Thats why a lot of Spec Ops guys and MMA fighters like crossfit.com. But I digresss.... the point I was making is that a varitey of different kind of training is essential for MMA. But there must be a method to the madness. For example, doing Low rep Oly lifts on MON and plyos on Tues (something I see commonly) is a major mistake....why?? Because they both tax the ATP system and your Central Nervous System. Since recovery of the CNS often take at least 48 hours, you would be better off doubling up those workouts on MON and on TUes say work your BJJ.
Thats why PERIODIZATION is ESSENTIAL! As fighters we need to work Max Strength, Power, Flexibility, Musclular Endurance-short term- reaction speed, and power endurance!My next post will sort of be a continuance of this one, but it will focus on how to setup a 8 week pre-fight training program.
Hope I didn't wast too much of your time.... I'll be back manana with some actual practical shit..... If I'm not too hung over :sifone: