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Phase Three: Skill-Related Fitness

This is where things really heat up. Now that you've built a solid foundation of structural integrity, while building strength and endurance, we can begin to focus on training that entirely revolves around MMA fighting skills. In doing so, each week will focus on a different aspect of the training. For the MMA fighter, these weeks will differ from those of general Nesta fitness programs. For most sports, a particular protocall is followed. However, for the MMA conditioning program, this protocall is somewhat altered. 

Typically, the weeks are as follows: skill; basic strength; hypertrophy; strength endurance. However, we will be more focused on the MMA circuit drills, which cover most of these already, but with a better focus on the demands placed on a fighter's body. Because of this, our weekly protocall is this: MMA circuit; basic strength; basic strength; repeat.

As you may have noticed by now, getting into fighter shape is not a short journey. The demands are far greater than in any other sport. If you get exhausted in basketball, you can pass the ball and run slower. If you get exhausted in the cage, you get taken down and destroyed. There is no mercy in the cage. You can't sit a round out. You can't call a time out. You can't pass to a team mate. For this reason, we never send a fighter into the cage until he or she is likely to out-endurance any opponent. We train with the philosophy that anyone can be the best with the right training.

 

You'll find that there is no specified time period for in level three. This is because level three is indefinite. Even after passing through the peak phase, you still continue to return to level three again and again. So don't just try getting through this level. This is the level you'll be spending the majority of your training in. Getting here means you're ready to train for fights, so be pleased with yourself and enjoy the ride.

Week One: MMA Circuits

 

Many of our MMA circuits were designed by Nesta and the MMA Conditioning Association. The rest are ones we've designed ourselves. We also frequently look over those designed by other fighters and other MMACA members, such as Funk Roberts, who has many training videos on youtube. I recommend looking at what he has to offer, as he is another certified MMA Conditioning Coach, who's known at the professional level.

The circuits will be performed for three days throughout the MMA circuit week (for instance, Monday, Wednesday, and Friday). Each day will focus on different areas. Sometimes we'll divide the circuits into stand-up skills, grappling skills, and clinch skills. We make a lot of use of equipment that normally only has one purpose. The heavy bag is a great example, as are truck tires.

 

Take a look at the circuit training page to learn more.

MMA Circuits
Circuits

MMA Circuit training is about taking the challenges faced by an MMA fighter and turning them into a work out routine. Each circuit will involve a lot of cardio and endurance challenges, utilizing exercizes that, up until now, have been set aside.

Weeks Two & Three: Basic Strength

 

Working on basic strength means to lift heavy. In other words, the two weeks spent on basic strength need to focus on general conditioning methods with a focus on load. But at this level, we no longer use any single-joint movements, which have already been conditioned. Now, we only want to get the most out of every work out. To do so, we'll be focusing on compound movements, which hit multiple areas, maximizing the benefits of every work out. We want to train the entire body in every training session.

 

At this point in the training, we are advanced athletes. We can move ahead into the conditioning that once upon a time was too dangerous to even attempt. This means that we can now focus on full-body conditioning in every work out session, without havign to worry about over taxing the body. So let's take a look at what we'll be working with, and remember that you'll be lifting heavy.

 

  • Monday

    • bench press

    • bulgarian squat

    • step up with single leg dead lift

    • weighted pull ups

  • Wednesday:

    • back squat

    • dumbbell rows

    • push downs

    • shoulder raise

    • kettlebell swings

    • weighted pull ups

  • Friday:

    • deadlift

    • clean & press

    • power clean

    • thruster

    • weighted pull ups

Basic Strength
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