How to Structure your MMA Training like a PRO (Even if you're a Beginner)

Summary

In this video, Jack Crucial outlines a professional athlete's MMA and gym training structure, emphasizing the importance of balancing strength, speed, power, and endurance with adequate rest and recovery. He introduces the concept of maximum recoverable volume to prevent overtraining and injury, and suggests tracking training volume meticulously. Jack advocates for high-low periodization, alternating intense training days with lighter, skill-focused sessions, and provides examples of weekly training structures for various levels of MMA athletes. He also offers free resources for injury prevention and neck training to help viewers optimize their training.

Takeaways

• 🥋 To excel in MMA, a strong foundation in strength, speed, power, and endurance is crucial.
• 🏋️‍♂️ Consistent training and adequate rest are vital for longevity and performance in MMA.
• 📉 Monitoring maximum recoverable volume helps prevent overtraining and injury, allowing for continuous improvement.
• 🔍 Signs of exceeding maximum recoverable volume include stalling in gym lifts and a decline in performance.
• 📊 Tracking volume through weight, sets, and reps in the gym and by session type in MMA can guide training adjustments.
• 💪 Strength and conditioning are essential for increasing work capacity and improving overall MMA performance.
• 🔁 High-low periodization balances high-intensity training days with low-intensity skill work for optimal recovery and skill development.
• 🛑 Utilizing low-intensity days for technical drills and shadow boxing can significantly enhance MMA skills.
• 📝 Structuring a training week with high-intensity sessions, adequate rest, and low-intensity skill work is key for professional MMA athletes.
• 🆓 Free resources like injury prevention circuits and neck training programs can support long-term MMA training success.

Q & A

What is the key aspect to structuring MMA and Gym training like a professional athlete?

The key aspect is structuring your programming intelligently, planning and structuring phases of your training to train harder for longer and recover more effectively.

Why is rest and recovery important in MMA training?

Rest and recovery are crucial to prevent injuries, decrease the risk of performance decline, and ensure consistent training over time.

What is 'maximum recoverable volume' in the context of MMA training?

Maximum recoverable volume refers to the amount of training an athlete can complete until they reach their physical limit, beyond which there is an increased risk of injury and reduced performance.

What are some signs that you might be training above your maximum recoverable volume?

Signs include stalling in gym lifts, performance regression, feeling run down, and increased frequency of sickness.

How can you track your maximum recoverable volume?

You can track it by meticulously calculating total volumes in the gym or by monitoring your performance and subjective feelings in MMA sessions.

What is the benefit of strength conditioning in MMA training?

Strength conditioning allows you to improve work capacity over time, enabling you to train harder and develop skill qualities more effectively.

What is high and low periodization and how does it benefit MMA athletes?

High and low periodization involves splitting high-intensity training loads with low-intensity training loads across the week. It allows athletes to push themselves on high days and recover on low days, minimizing injury risk and improving recovery.

How can low-intensity days be used to an MMA athlete's advantage?

Low-intensity days can be used to improve technical proficiency through activities like Shadow Boxing, partner drilling, and light work, which are crucial for skill development in MMA.

What are the guidelines for structuring a training week for an MMA athlete?

The guidelines include categorizing high and low sessions, adding high-intensity sessions first, spreading them out, adding a dedicated rest day, and filling other days with low-intensity exercises.

How can someone who is mainly focused on the gym structure their training to optimize for gym performance?

They can structure their training by alternating between high-intensity gym days and low-intensity MMA days, ensuring they have adequate recovery and focusing on skill acquisition during low-intensity sessions.

What resources does Jack offer to help prevent injuries and improve MMA performance?

Jack offers over half a year of injury prevention circuits and eight weeks of neck training, which can be accessed for free through the provided links.