Increasing mixed martial arts fitness levels to allow for continuous application of force for striking, wrestling, and grappling first requires identifying the muscle fibers and energy systems predominately involved when fighting in an MMA bout.
The goal is then to specifically train the individual muscle fibers involved in providing the specific biological changes needed to drive the muscle fibers, enabling force to be applied at higher intensities and/or longer durations.
Since MMA fighters with the highest win ratios have traditionally been very strong, fast, and powerful, the importance of fast twitch (type II) fiber development is emphasized in creating a successful MMA training program.
In the training and competition involved with most sports, especially MMA training, athletes rarely work at levels that solely utilize only one energy system. This is because more often than not the intensity that the athlete is working at often changes.
In most common of MMA energy systems are the ATP-Phosphocreatine and glycolytic systems. The type IIa and IIb muscle fibers that are mainly involved with the tremendous force in knocking out, slamming, or submitting an opponent are fueled mostly by the ATP-PC system. Here energy can be supplied for up to 20 seconds without the presence of oxygen.
This process is represented in the following chemical formula:
(PCr + ADP = ATP + creatine)
Since the intensity of an MMA athlete ranges from medium to high during competition, the body cannot supply enough oxygen to complete the aerobic metabolism phase. At this point, broken down carbohydrates in the form of glucose are used to supply energy to the demanding muscle fibers for up to 120 seconds of maximal effort at a time.
This is the anaerobic glycolysis system and its process can be represented by the following chemical formula:
(glucose + ADP = lactic acid + ATP)
The maximal efforts to throw strikes, execute takedowns, tosses, escapes, and applying rapid force for submissions utilizes the ATP-PC and anaerobic glycolysis energy systems.
The submaximal efforts such as moving around the ring, throwing scoring strikes (as opposed to knockout strikes), lightly restraining and controlling opponents will generally utilize the anaerobic glycolysis and aerobic energy systems.
The goal is then to specifically train the individual muscle fibers involved in providing the specific biological changes needed to drive the muscle fibers, enabling force to be applied at higher intensities and/or longer durations.
Since MMA fighters with the highest win ratios have traditionally been very strong, fast, and powerful, the importance of fast twitch (type II) fiber development is emphasized in creating a successful MMA training program.
In the training and competition involved with most sports, especially MMA training, athletes rarely work at levels that solely utilize only one energy system. This is because more often than not the intensity that the athlete is working at often changes.
In most common of MMA energy systems are the ATP-Phosphocreatine and glycolytic systems. The type IIa and IIb muscle fibers that are mainly involved with the tremendous force in knocking out, slamming, or submitting an opponent are fueled mostly by the ATP-PC system. Here energy can be supplied for up to 20 seconds without the presence of oxygen.
This process is represented in the following chemical formula:
(PCr + ADP = ATP + creatine)
Since the intensity of an MMA athlete ranges from medium to high during competition, the body cannot supply enough oxygen to complete the aerobic metabolism phase. At this point, broken down carbohydrates in the form of glucose are used to supply energy to the demanding muscle fibers for up to 120 seconds of maximal effort at a time.
This is the anaerobic glycolysis system and its process can be represented by the following chemical formula:
(glucose + ADP = lactic acid + ATP)
The maximal efforts to throw strikes, execute takedowns, tosses, escapes, and applying rapid force for submissions utilizes the ATP-PC and anaerobic glycolysis energy systems.
The submaximal efforts such as moving around the ring, throwing scoring strikes (as opposed to knockout strikes), lightly restraining and controlling opponents will generally utilize the anaerobic glycolysis and aerobic energy systems.