Strength and Conditioning
Considerations for Mixed
Martial Arts
Paul La Bounty, PhD, MPT, CSCS,1 Bill I. Campbell, PhD, CSCS,2
Elfego Galvan, BS,3 Matthew Cooke, PhD,4 and Jose Antonio, PhD5
1
Baylor University, Waco, Texas; 2Exercise and Performance Nutrition Laboratory, University of South Florida,
Tampa, Florida; 3The State University of New York at Buffalo, Buffalo, New York; 4Schools of Medicine and Human
Movement Studies at the University of Queensland, Queensland, Australia; and 5Nova Southeastern University,
Ft. Lauderdale, Florida
SUMMARY
MIXED MARTIAL ARTS (MMA) IS AN
EXCITING AND COMPLEX SPORT
THAT COMBINES THE TECHNI-
QUES OF BOXING, MUAY THAI
KICKBOXING, AND VARIOUS
GRAPPLING DISCIPLINES SUCH
AS GRECO-ROMAN WRESTLING,
FREESTYLE WRESTLING, AND
BRAZILIAN JIU-JITSU. MMA IS A
PHYSIOLOGICALLY DEMANDING
SPORT. IT CAN POTENTIALLY
CHALLENGE AND TAX ALL OF THE
ENERGY SYSTEMS, AND THE
POSSIBILITY OF OVERREACHING/
OVERTRAINING IS A CONCERN. TO
DATE, THERE IS LIMITED PEER-
REVIEWED RESEARCH EXAMINING
THE OPTIMAL TRAINING METHODS
FOR AN ATHLETE COMPETING IN
MMA. THE PURPOSE OF THIS RE-
VIEW IS TO DISCUSS SOME OF
THE AVAILABLE PEER-REVIEWED
RESEARCH SURROUNDING THIS
SPORT AND PROVIDE GENERAL
CONSIDERATIONS FOR THE
STRENGTH AND CONDITIONING
SPECIALISTS.
OVERVIEW OF THE SPORT OF
MIXED MARTIAL ARTS
ixed martial arts (MMA), also
M referred to by some as ‘‘ulti-
mate fighting,’’ is one of the
fastest growing sports in existence
56 VOLUME 33 | NUMBER 1 | FEBRUARY 2011
today. MMA is an exciting and com-
plex sport that combines the techni-
ques of boxing, Muay Thai kickboxing,
and various grappling disciplines such
as Greco-Roman wrestling, freestyle
wrestling, and Brazilian Jiu-Jitsu.
Although MMA has been around for
decades in other countries such as
Brazil, it is still a relatively new sport for
most of the world. Specifically, it
officially debuted in the United States
on November 12, 1993, at the Ultimate
Fighting Championship (UFC) in
Denver, Colorado.
In addition to the UFC, there are
smaller organizations that continue to
be formed in anticipation of attracting
a segment of the market in addition to
profiting from the sport’s incredible
popularity and financial success.
Today, MMA is respected as a legiti-
mate sport, and its athletes are seen as
true professionals.
MMA is a very physiologically de-
manding sport. It can potentially
challenge all of the energy systems.
Additionally, the potential for an
athlete to overreach or overtrain is a
legitimate concern. To date, there is
limited peer-reviewed research exam-
ining optimal training methods for an
athlete competing in MMA. As a result,
strength and conditioning coaches
often draw upon their basic knowledge
of exercise physiology, peers in their
field, and various research when
Copyright Ó National Strength and Conditioning Association
designing strength and conditioning
programs (11). Specifically, using ex-
isting research in sports, such as
wrestling (20,21,30,32,41,47), boxing
(14,16,33,48), and kickboxing (8,13),
may be considered when constructing
strength and conditioning programs
because of the fact that they are all
integral aspects of the sport of MMA.
What are the strength and condition-
ing habits of current mixed martial
artists? To help answer this question,
Amtmann (1) conducted the only
known survey study that reported such
data to date. In this study, amateur
mixed martial artists reported that they
engaged in strength training approxi-
mately 1–7 times per week. This survey
also addressed neck strengthening
exercises and reported that less than
half of those participating in the survey
performed specific neck strengthening
exercises (1). Similarly, about one-third
reported engagement in power exer-
cises (i.e., power clean and/or snatch)
(1). However, the survey also revealed
that the fighters did participate in fight-
specific training sessions such as grap-
pling, boxing, and wrestling ranging
from 3 to 12 times per week (1).
Although these data do not reflect the
training practices of all amateur mixed
KEY WORDS:
mixed martial arts; combat sports;
strength; conditioning; performance
martial artists, it is the only objective
published data to date that strength
and conditioning specialists can refer
to when designing strength programs
for these athletes. However, one lim-
itation is that it does not provide
insight into the strength and condi-
tioning practices of professional fight-
ers, only amateurs. It should also be
pointed out that just because a winning
mixed martial artist trains a certain way
(i.e., uses certain strength and condi-
tioning techniques/methods), it does
not necessarily mean that it is the
optimal or most effective training
methodology.
As a result of the limited research on
training practices, there is a real need for
professional trainers who can effectively
design and implement well-constructed
strength and conditioning programs
specifically for mixed martial artists.
As the sport continues to grow in
popularity and legitimacy, a greater
number of athletes will be seeking
professional trainers, coaches, and nu-
tritionists to aid them with the goal of
improving their overall performance
and success. Although areas such as
proper diet, mental preparation, and
physical preparation are of paramount
importance, the focus of this article will
be on the training demands of compet-
ing in MMA and the general aspects of
designing a strength and conditioning
program for a mixed martial artist. That
being said, a full description of every
exercise and periodization scheme are
beyond the scope of this article (for
a reference of specific exercises, detailed
repetition and set ranges, and other
information targeted for MMA, refer to
the book of Rooney Training for Warriors
[40]). The information contained in this
article will provide insight into the
demands of the sport of MMA and
give general guidance for training
a successful professional MMA fighter.
CONSIDERATIONS FOR AN MMA
STRENGTH AND CONDITIONING
PROGRAM
Designing strength and conditioning
programs for MMA can be challenging
for the following reasons:
1. Most of their training time should be
devoted to developing skills in all
aspects of fighting such as wrestling,
Brazilian Jiu-Jitsu, boxing, and Muay
Thai kickboxing/boxing.
2. The possibility of overtraining
because of the rigors of the sport.
3. Allowing time for recovery.
4. Synthesizing all of these variables
into an effective periodized program.
Another consideration is that some
athletes prefer to grapple while others
prefer to stand and trade strikes (i.e.,
punches, kicks, knees, etc). Equally
important strategic differences when
facing specific opponents may also
alter the nature of preparations for
each fight. For example, a fighter may
want to focus on their stand-up (i.e.,
boxing and Muay Thai kickboxing)
game for one fight but their takedowns
or grappling for a different fight.
Additionally, some fighters are catego-
rized as ‘‘sprinters,’’ which means they
compete at a very fast pace at the
beginning of the match (but have
difficulty maintaining that pace). Other
fighters are more defensive oriented
and tend to slow the pace of the fight.
All of these factors must be taken into
consideration when developing a per-
sonalized training program for a pro-
fessional mixed martial artist. Taking
into consideration the individual vari-
ability among fighters and many train-
ing philosophies, there are some key
foundational concepts that should be
incorporated when designing a strength
Table 1
Hypothetical training week
Day of the week Hypothetical training schedule
Sunday Off
Monday AM: power exercises; PM:
Tuesday AM: Muay Thai training;
Wednesday Off or perform low-volume/light-intensity grappling techniques
Thursday AM: interval training; PM:
Friday AM: speed development or power exercises;
training
Saturday AM: boxing training; PM:
Strength and Conditioning Journal | www.nsca-lift.org
and conditioning program for a mixed
martial artist. (For a hypothetical training
week of a mixed martial artist leading
up to a competition, see Table 1.)
KNOWLEDGE OF THE SPORT
One of the first aspects of program
design is to consider the demands of
the sport of MMA. Typically, a nontitle
fight consists of three, 5-minute
rounds, whereas title fights are usually
five 5-minute rounds (with rounds
separated by 1 minute). If a fight goes
the full 15 minutes (or 25 minutes in
a title fight), it can tax all the 3 bio-
energetic pathways. (See Table 2 for
a brief description of the major energy
systems and their application to the
sport of MMA.) Although a long
MMA match is aerobic by definition
(i.e., lasting more than several minutes),
it is made up of many relatively high-
intensity anaerobic (i.e., immediate aden-
osine triphosphate-phosphocreatine
(ATP-PCr) and glycolytic systems)
episodes lasting a few seconds inter-
mixed with several lower intensity
paced periods that can be thought of
as mini active recovery phases. For
example, if 2 fighters are engaged in
a classic wrestling clinch, fighting for
a takedown, this activity tends to be
very intense and mainly anaerobic in
nature. However, typically after
a fighter successfully takes his oppo-
nent down and ends up in a dominant
position, there is a temporary decrease
in exercise intensity while one fighter
Brazilian Jiu-Jitsu training
PM: strength training
sparring
PM: wrestling
strength training or active recovery
57
Strength and Conditioning Considerations for MMA

Table 2
The 3 important pathways for energy (ATP) production in human skeletal muscle and their application to the sport of
mixed martial arts
Pathway Brief description Duration Application

Phosphagen The most immediate source of Approximately, the first Explosive takedown attempt;
system energy (i.e., ATP utilization/ 3–6 seconds of intense rapid combination of strikes
(anaerobic) production) exercise
Glycolysis Provides ATP at a fast duration but Approximately, Grappling for maintaining or
(anaerobic) cannot be sustained. This stage 6–30 seconds of controlling position (i.e., tie-ups,
also produces lactic acid intense exercise positional changes); longer
duration striking
Oxidative Provides ATP at a relatively slower Typically, it refers to Used in recovery between
phosphorylation rate, but it can be sustained for exercise of longer anaerobic burst; circling an
(aerobic) a much longer duration duration (i.e., 2 minutes opponent; latter stages of
to several hours) a round
It should be noted that all of the energy systems work in concert. However, during different exercise intensities and durations, one energy
system may dominate.

ATP, adenosine triphosphate.

uses his weight to control the oppo-
nent and assesses what to do next.
Likewise, when 2 fighters are standing
and trading strikes, there are usually
high-intensity bursts where a fighter
rapidly throws combinations of
punches and kicks. Conversely, these
bursts may be counterbalanced by
numerous low-intensity periods where
the fighters are circling each other,
feinting movements, and ultimately
actively recovering with the support
of the aerobic system. These scenarios
are the typical ebb and flow of a MMA
match. Taken together, MMA is inter-
mittent in nature, and thus, the condi-
tioning for MMA must reflect this.
When training for MMA, or any sport,
there must be specificity of training. As
previously discussed, there is limited
research published on MMA; thus, one
must examine sports that use similar
movements and/or have similar phys-
iological demands. One such sport is
Muay Thai kickboxing. Muay Thai is
an aggressive fighting style that uses
various punches, kicks, knee and elbow
strikes. Additionally, it is used by many
modern mixed martial artists as their
choice of a ‘‘stand-up’’ style of fighting.
Thus, the rigors of a Muay Thai match
closely mirror large portions of
a MMA match and thus can be
considered when designing a condi-
tioning program.
In 2009, Crisafulli et al. (8) examined
10 experienced competitive Muay Thai
athletes during a simulated match
consisting of 3 rounds (3 minutes per
round) with 1-minute rest period
between rounds. The investigators
discovered that the average heart rate
and oxygen uptake for all athletes was
above the measured lactate threshold
for all the 3 rounds (8). Also, even
though heart rate and oxygen con-
sumption slightly decreased in the
1-minute rest between rounds, it was
still above their lactate threshold and
thus did not allow for full recovery (8).
Excess CO2 production (i.e., the CO2
produced above that of normal aerobic
metabolism and has been shown to
significantly correlate with increases in
blood lactate (18,19) as reviewed in (8))
was also measured to assess an indirect
index of glycolysis. The authors dem-
onstrated that after an initial increase of
excess CO2 peaked in the first round
and subsequent rest period, there was
a steady increase in the reliance of the
aerobic system (8). In other words,
glycolysis predominated early in the
match and then steadily declined as the
contribution of the aerobic system
increased in the subsequent rounds.
The authors concluded that training
protocols for this sport should include
both anaerobic and aerobic condition-
ing (8). Equally important, it was noted
by these investigators that previous
research involving judo and boxing
also has been shown to have very
similar metabolic requirements (8).
Other studies examining martial arts
such as karate (5) have found that the
energy demands of an average fight
lasting 4 minutes and 27 seconds derive
approximately 77.8, 16.0, and 6.2% of
its energy demands from aerobic,
anaerobic alactic, and lactic energy
pathways, respectively. Wrestling and
grappling arts such as Brazilian Jiu-Jitsu
also make up a large portion of an
MMA match as well (depending on
the style of fighters involved). The
sport of wrestling can significantly tax
all energy systems, especially glycoly-
sis, and hence lead to significant
elevations in blood lactate. For exam-
ple, Kraemer et al. (27) have reported
large increases in lactate (up to ap-
proximately 20 mmol/L) during a 5-
minute college freestyle match. As
a comparison, the authors of this
review mention that maximal treadmill
tests only raise lactate to approximately
10 mmol/L (27). However, wrestling

58 VOLUME 33 | NUMBER 1 | FEBRUARY 2011

also heavily relies on the aerobic
system as the match goes on, particu-
larly during overtime (34).
Although Muay Thai and wrestling, in
particular, are not the same as MMA, it
can be argued that they have relatively
similar physiological demands to what
a mixed martial artist will face in an
actual competition. This is because of the
fact that collectively, both individual arts
are essential components of an MMA
match. As a result, it can safely be
assumed that enhancing both anaerobic
and aerobic conditioning for MMA is
a theoretically sound recommendation.
Based on the principle of specificity, one
of the better approaches to enhance
conditioning in MMA is to simply have
the athlete regularly perform their actual
fight-specific training such as Muay Thai,
wrestling, and grappling training. How-
ever, to augment conditioning, various
types of interval training, which uses
both anaerobic and aerobic energy
systems, should be included. Further-
more, a well-designed strength and
conditioning routine may help mitigate
potential muscle imbalances, minimize
certain musculoskeletal injuries, and
improve various performance variables.
INTERVAL TRAINING
Relative to interval training, only your
equipment, space, imagination, and
understanding of the exercise physiol-
ogy are the limiting factors. Generally
speaking, high-intensity interval train-
ing (HIT) is characterized by alternat-
ing high-intensity (i.e., near maximal
effort or near V_ O2 peak) exercise bouts
with relatively longer active recovery
periods that are less intense (15). When
performing HIT, the duration of
the exercise interval is dependent on
the intensity. Specifically, the interval
may last a few seconds up to several
minutes with alternating periods of
actual rest or some sort of low-intensity
exercise (15). The benefits of perform-
ing HIT are that it may increase V_ O2
peak and increase oxidative capacity in
skeletal muscle (assessed by mitochon-
drial enzymes) faster than more tradi-
tional high-volume endurance training
such as continuous cycling (15). For
example, one interval training regimen
could include short uphill sprints with
alternating active recovery stations
where the athlete could perform a myr-
iad of exercises such as simply walking
(if relatively unconditioned) to sport-
specific sparring or core work (if they
are better conditioned) (39). An exam-
ple of this would include an athlete
running on a treadmill for 30 seconds
at an 8–12% incline, get off, and
practice striking combinations on
a heavy bag for 1 minute and then
rest for a certain length of time. The
less conditioned an athlete, the more
time they will need to recover. How-
ever, the ultimate goal would be to
have the rest period reflect those used
during a real fight (i.e., 1 minute).
Another interval training workout
could include resistance exercises in
which a trainer could choose 8–10
(mainly multijoint) exercises that his or
her athlete could perform back to back
without rest between the exercises. For
example, one could perform a prede-
termined number of repetitions (reps)
of free squats, lunges, step-ups, over-
head presses, push-ups, pull-ups, ket-
tlebell swings, and dips performing all
exercises back to back and then resting
after all exercises have been completed.
This hypothetical interval could last
2 minutes and then the athlete could
rest or perform an active recovery for
approximately 1–4 minutes between
exercise intervals, depending on the
condition of the athlete. Another
example of interval training for a mixed
martial artist could include more sport-
specific exercises that they would
encounter in a fight. For example, have
the athlete punch the heavy bag for
30 seconds (15 seconds moderate
speed and 15 seconds full speed),
followed up by 5 sprawls (a defensive
move to avoid a takedown), and then
perform a takedown using a grappling
dummy and finish with 10 seconds of
punches from the mount position.
Finally, conclude by having the athlete
perform some type of active rest such
as lateral side stepping with tubing for
extra resistance.
Strength and Conditioning Journal | www.nsca-lift.org
Even though some of these aforemen-
tioned HIT examples may have some
crossover with more traditional ‘‘circuit
training,’’ they should not be confused.
Specifically, the aforementioned HIT
exercises should be performed at
a much higher exercise intensity (i.e.,
approximately $90% V_ O2 peak (16))
than traditional circuit training, which
is generally performed at a lower in-
tensity. Furthermore, HIT is performed
with much less total volume than when
compared with traditional circuit train-
ing. Regardless of what exercises are
chosen, it is important to include
exercises that involve sagittal, frontal,
and transverse plane movements that
will be encountered in a fight. Al-
though the aforementioned intervals
were designed to be sport specific, it is
important to note some strength and
conditioning specialists advocate that
the focus in the weight room should be
to improve physical attributes related
to the sport, and specificity can be
taken too far in some instances. Re-
member that the focus of interval
training is designed to metabolically
condition the body.
In a 2008 study by Amtmann et al. (2),
the investigators reported that after an
MMA bout, lactate levels ranging from
10.2 to 20.7 mmol/L were observed.
Of the 4 amateur fighters who were
studied, all had participated in 3
different types of interval training
before their fights. The interval training
included ‘‘MMA-specific actions’’ such
as shadow striking/wrestling com-
bined with higher intensity movements
such as push-ups, pull-ups, bridging,
sit-ups, jump squats, lunges, and tuck
jumps. The second type of interval
training included two 4-minute rounds
consisting of MMA sparring with 1-
minute rest between rounds. The last
type of conditioning they performed
consisted of sprinting on a cycle er-
gometer at maximal levels for 20
seconds followed by a 10-second rest
period (i.e., Tabata cycle ergometer
protocol (44)). This was performed for
8 reps. Interestingly, all but one in-
dividual had experienced higher lactate
measurements (8.1–19.7 mmol/L)
59
Strength and Conditioning Considerations for MMA
after an interval training bout (3 weeks
before fight night) than they did after
their actual fight. In other words,
interval training appeared to effectively
prepare them for the metabolic de-
mands of an actual MMA competition.
It is important to note that lactate
accumulation can inhibit actin and
myosin cross-bridge cycling (i.e., mus-
cle contraction) (27). As a result, fight-
ers need to be able to adequately buffer
high acidity levels in both the blood
and skeletal muscle to optimize per-
formance (27). The goal of interval
training is not to primarily develop
strength but to condition one’s body
metabolically (i.e., reduce and/or clear
lactate more efficiently and enhance
oxidative capacity in skeletal muscle by
specifically increasing the activity of
the mitochondrial enzymes such as
citrate synthase and cytochrome oxi-
dase (15)) to prepare for the high-
intensity bouts that will be experienced
through the rigors of fighting.
POWER DEVELOPMENT FOR MMA
Relative to athletic performance,
strength and power are both important
factors. However, power may be a bet-
ter predictor of athletic success as
compared with strength (7,42). Al-
though strength is a major contributing
factor to power, power is associated
with explosiveness (i.e., how fast you
can move against a resistance). Al-
though power is not the sole predictor
of success in an MMA match, the
fighter who is more powerful will likely
be at an advantage over a less powerful
opponent. Specifically, a fighter needs
to have power endurance, which is the
ability to perform power-based move-
ments repeatedly without undue
fatigue. Ideally, fighters should specifi-
cally possess powerful hips, trunk, and
shoulder musculature. This should be
of utmost concern to the individual
who trains fighters. Other attributes
being similar, the powerful fighter will
be more successful at taking an oppo-
nent down, performing a reversal or
escape when opponents are grappling
on the ground, securing submissions,
and throwing devastating punches or
kicks.
60 VOLUME 33 | NUMBER 1 | FEBRUARY 2011
Exercise programs aimed at improving
power should focus on explosiveness
(i.e., how fast the weight is being moved
during the concentric portion of the
exercise). Although power is crucial for
success in MMA, muscular strength
and endurance are also needed. That
being said, it has been established that
aerobic/endurance training may nega-
tively affect strength/power attributes
(34). It is accepted that when training
for a sport like MMA, some power may
be lost as result of concurrent training.
However, it may be mitigated by
proper periodization (34).
A 2009 study by Hartmann et al. (17)
observed a significant improvement in
both 1 repetition maximum (1-RM)
and power (measured by a maximal
movement velocity [V_ max] in the bench
press throw) whether the subjects
followed a 14-week daily undulating
model (protocol outlined in Table 3) or
a more classic strength–power period-
ization model (i.e., 10 weeks of hyper-
trophy training followed by 4 weeks of
power training [Table 4]). The in-
teresting finding of this study is that
although the strength and power gains
were slightly greater in the strength–
power periodization group, they were
not significantly different (statistically)
from those who performed the more
classic hypertrophy–power periodiza-
tion model (17). In other words, by
devoting as little as 1 day a week to
power training (in conjunction with 2
other days focused on hypertrophy
and strength endurance training, re-
spectively), it may lead to similar
improvements in strength and power
as observed in individuals who per-
formed this type of training 3 days per
week.
Although this is only the result of one
study and it should be replicated to
make more definitive conclusions, this
finding may be considered when de-
signing a periodized plan for a mixed
martial artist. Training for power is
paramount, but a mixed martial artist
may not always be able to devote 3
days to power training because of
the fact that they also need to train
for muscular endurance, muscular
strength, cardiovascular endurance,
and sport-specific skills. The authors
concluded that although strength en-
durance training (as performed in the
daily undulating model) does not offer
a sufficient training stimulus to en-
hance power, it may not have a dele-
terious effect on the neural stimulus
that is required for power training as
long as sufficient rest/regeneration
time between workouts occurs. This
protocol is by no means ideal for every
mixed martial artist. However, it can
serve as a general starting point for an
athlete and can be modified to fit
different individual’s needs.
In 2009, Garcia-Pallares et al. (12)
showed that the subjects significantly
improved both strength and muscle
power when the emphasis of their
exercise protocol was placed on per-
forming each repetition explosively.
In this study, the subjects performed
a typical bench press and a prone
bench pull using 45% of their 1-RM,
and emphasis was placed on explosive
movement through the concentric
phase of the exercise. Other research-
ers have seen improvements in power
output while using a higher percentage
of the 1-RM. For example, it has been
shown that using 80% of the 1-RM
produced the greatest power output
during a hang power clean in pro-
fessional rugby players (24). However,
it is important to note that there is still
debate on the optimal load to produce
the peak power output (PPO) in both
the upper and lower extremities (24).
External loads ranging from 40 to 70%
and 40 to 80% 1-RM in the upper and
lower extremities, respectively, have
been reported to produce PPO in the
scientific literature (24).
Interestingly, Baker et al. (3) showed
a significant increase in power output
using a resistance that equaled 75% of
1-RM using chains as part of the
overall resistance. The chains used
provided about 15% of the 1RM,
whereas a typical barbell provided
the remaining weight (60% 1-RM).
During a bench press exercise, chains
were added to the bar so that the total
weight being moved would equal 75%
 Table 3
Fourteen-week daily undulating exercise protocol reported in Hartmann et al. (17)

Day of the week Load dynamic Number of reps Rest between sets (min)
Monday Strength–power training 5 3 3–5 RM 5
Wednesday Hypertrophy training 5 3 8–12 RM 4
Friday Strength endurance training 5 3 20–25 RM 1.5

1-RM (3). Specifically, when the bar
was lowered, the majority of the
weight of the chain would rest on the
floor and not add resistance to the bar.
As the barbell moved upward, the
weight of the chains would eventually
contribute to the weight being moved.
In the same manner, those chains were
used to apply a portion of the overall
resistance, and typical strength bands
can also be considered. It should be
noted that although the 2 previous
studies cited used the bench press
exercise as a mean of measurement,
the same guidelines could theoretically
be applied to many different exercises.
SPEED DEVELOPMENT FOR MMA
One physiological variable that is ex-
tremely important to a fighter is speed.
The ability to execute rapid punches,
kicks, and takedowns is paramount to
success in MMA. The speed at which
punches or kicks are executed can play
an important factor in the knockout
potential of that punch or kick (as the
total measurable kinetic energy of the
punch or kick is exponentially related to
the velocity, whereas only arithmetically
related to the mass of the striking
appendage [i.e., Ek = (1/2)mv2]). There-
fore, speed development should also be
addressed by trainers when designing an
exercise program for a fighter.
One way to develop speed is to
incorporate plyometric exercises as
part of a weightlifting regimen. Perez-
Gomez et al. (36) studied the effects of
a 6-week exercise program that con-
sisted of resistance training and plyo-
metric exercises (unloaded drop jumps
from a height of 40–60 cm and
explosive hurdle jumps using 5 hurdles
spaced 1 m apart at a height of 50 cm)
incorporated into the same training
session. Researchers observed that the
participants’ angular speed of the knee
significantly increased (21.9 6 1.3
before training to 24.5 6 1.2 rad/s
after training) after the 6-week training
program and ultimately lead to an
increase in football kicking perfor-
mance (36). The results of this study
can be easily extrapolated to fighting,
as open kinetic chain kicking techni-
ques are widely used in MMA.
Ballistic resistance exercises have also
shown increases in movement speed.
McBride et al. (31) examined the
effects of performing 8 weeks of
heavy-load (80% 1-RM) versus light-
load (30% 1-RM) jump squats on
various performance measures (i.e., an
agility test, 20-m sprint, peak velocity,
power, and jump height during resisted
jump squats) and compared those with
a control group. The investigators
found that the participants who
performed jump squats with 30% 1-
RM had statistical increases in peak
velocity, peak power, and a trend to-
ward improving their 20-m running
speed (31). Conversely, individuals in
the 80% 1-RM group had significant
decreases in their 20-m running speed
although they had increases in power
and 1-RM (31). The researchers con-
cluded that training using light-load
jump squats might increase movement
velocity as compared with that using
heavier resistance. The authors report
that velocity-specific changes in mus-
cle activity may be attributed to the
adaptations that were observed (31).
Another way to possibly improve
speed is by incorporating the use of
resistance bands combined with max-
imal velocity movements. Dinn and
Behm (9) examined the effects of an 8-
week punching protocol using resis-
tance bands as compared with that
using an unyielding strap (isometric)
and a control group. The bands varied
in resistance from 7 to 25.3 lb (9). The
resistance of the band was determined
when the participant could barely
extend his or her arm fully. Resistance
bands were used 3 times per week, with
a goal of progressively increasing the
band resistance throughout the 8-week
protocol (9). Subjects performed 3 and
4 sets of 10 reps in week 1 and 2,

Table 4
Fourteen-week strength--power exercise protocol reported in Hartmann et al. (17)
Number of weeks Load dynamic Number of reps Rest between sets (min)

Week 1–10 (M-W-F) Hypertrophy training 5 3 8–12 RM 4

Week 11–14 (M-W-F) Strength–power training 5 3 3–5 RM 5
M-W-F, monday-wednesday-friday.

Strength and Conditioning Journal | www.nsca-lift.org 61

Strength and Conditioning Considerations for MMA
respectively, and 5 sets of 10 reps in
weeks 3 through 8. Individuals using
the resistance bands were asked to
perform the punching movements as
fast as possible. In the isometric group,
subjects were instructed to perform the
punching movement with the intent to
contract explosively. Participants res-
ted between 45 and 60 seconds
between sets. At the conclusion of this
study, a significant increase in punch-
ing movement speed (determined by
a 17.6% decrease in movement time)
was only observed when subjects
practiced a punch using a resistance
band even though both the experi-
mental groups tried to move as fast as
possible (9).
Taking these results into consideration,
the use of resistance bands, combined
with maximal velocity training, could
also be used to develop not only
punching speed but also possibly
kicking and takedown speeds as well.
Bands are inexpensive and can be
easily applied in numerous positions
(i.e., while standing or in various
positions on the ground to improve
both standing and ground-striking
speed, respectively). On the other
hand, resistance bands may theoreti-
cally become limiting and in fact take
away from performance transfer be-
cause of the limited dynamic corre-
spondence between resistance bands
and ballistic free body activities such as
punching. Finally, it is important to
consider that in the aforementioned
study, the increase in speed was seen
with recreational athletes and not
professionals. Although it is believed
that there may be less room for
improvement in speed development
when working with a professional
athlete, it still can be incorporated into
their overall training program (36).
ISOMETRIC STRENGTH
CONSIDERATIONS
An overlooked area in strength and
conditioning regimens for MMA is
isometric holds using the upper ex-
tremities and trunk. Most aspects of
grappling involve pulling or squeezing
motions (as compared with pushing
motions). In grappling or wrestling
62 VOLUME 33 | NUMBER 1 | FEBRUARY 2011
Figure 1. Isometric towel hang.
situations, a fighter often has to iso-
metrically squeeze the trunk, head, or
limb to take down, control, or submit
an opponent. Therefore, isometric
holds using medicine balls, heavy
punching bags, and sand bags can
simulate the demands of isometrically
controlling an opponent. To accom-
plish this, the athlete would perform
short duration maximal isometric
holds to simulate a real-life fight
situation. These types of exercises can
be incorporated into an existing perio-
dized program on days where enhanc-
ing strength is the focus of that training
session.
Another commonly overlooked area is
grip strength. A strong grip is needed
to dominate an opponent during the
many grappling tie-ups that are en-
countered during a fight competition.
Mixed martial artists need to grasp an
opponent’s wrist, ankle, back of the
head, or trunk to control them, stop
a punch, or submit their opponent.
Although grip strength is often in-
directly improved through traditional
exercises such as pull-ups and rows, it
still can be augmented, if deemed
necessary, through specific grip-streng-
thening exercises such as maximal
isometric squeezes using theraputty
(or similar product) or towel hangs,
for example. (See Figure 1 for ‘‘towel
hang’’ exercise using body weight as
the resistance.)
NONTRADITIONAL EXERCISES
The incorporation of nontraditional
exercises appears to be increasing in
popularity among certain mixed mar-
tial artists. The following is a brief list of
exercises that have become relatively
popular over the past few years.
 Kettlebell swings, cleans, and snatches
 Heavy rope training/rope climbing
 Tire flips
 Sledgehammer swings/wood chopping
 Sled pulls
 Pull-ups using towels or other
alterations in grip size
 Pushing automobiles (while in
a neutral gear)
Many of the aforementioned exercises
have sound rationale behind them.
Additionally, there are testimonials
from certain professional fighters that
support the efficacy of these aforemen-
tioned exercises. However, it is impor-
tant to point out that there is little or no
peer-reviewed scientific research ex-
amining many of these exercise mo-
dalities. Thus, it cannot be conclusively
stated that these exercises are any
better or worse than other more
traditional exercises.
CERVICAL SPINE
Although MMA can be dangerous, the
injury rates in regulated professional
MMA seem to be similar as that of
other combat sports (35). Even though
injuries are likely to occur, a well-
designed strength and conditioning
program will likely reduce the risk of
acquiring certain musculoskeletal in-
juries and improve performance. One
area that is often neglected in many
strength and conditioning programs
are exercises specifically designed to
train the neck musculature. As men-
tioned above, the survey study by
Amtmann (1) reported that less than
half of the participants in his study
participated in specific exercises to
strengthen the neck.
Kochhar et al. (25) have reported that
when several wrestling moves (i.e.,
various takedowns) were analyzed, it
was concluded that the forces involved
were similar to those seen in whiplash
injuries to the cervical spine. As a result,
not only is neck strength important to
a fighter, but a well conditioned neck
can potentially reduce the risk of a
cervical related injury. A strong neck
is needed for several reasons. One
reason is to absorb strikes typically
encountered during a MMA competi-
tion. Another reason is to combat the
fact that the head is constantly being
grabbed and pulled on in various
directions to control an opponent,
when they are taken down, and to
submit the opponent with various
chokes and neck cranks. Neck exer-
cises should target all of the major
motions normally produced at the
cervical spine, such as neck flexion,
extension, rotation, and lateral flexion.
In addition, both the isometric and
isotonic neck exercises should be in-
corporated into a cervical strengthen-
ing program.
PERIODIZATION
CONSIDERATIONS
Periodization encompasses pro-
grammed perturbations in exercise
frequency, intensity, and volume, as
well as incorporating days of planned
rest (26). The overall goal of periodi-
zation is to optimize training adapta-
tions and prevent overreaching or
overtraining. When designing the con-
ditioning programs, it is important to
periodize the workouts in regard to
intensity, work to rest ratios, frequency,
and mode. Periodization has been
shown to improve performance in
high-level athletes (28,38). Further-
more, according to a comprehensive
review by Stone (43), proper periodi-
zation can mitigate the risk of over-
training by varying exercise intensity,
volume, and exercise selection, as well
as planning specific days of rest. Re-
garding periodization, there are 2
general periodization models often
referred to as linear and nonlinear
(undulating) (45). (To address the basic
differences between linear and non-
linear/undulating periodization models,
see Table 5.) Designing a quality perio-
dized program should theoretically be
completed based on a known period
preceding the actual event. However,
unlike many sports with regular pre-
dictable schedules, preparing a well-
designed periodized program for
a mixed martial artist is sometimes
difficult because in many cases, fighters
have to commit to a competitive fight
on short notice (i.e., anywhere from
1 day to a couple of weeks notice).
Conversely, if a fighter does not take
a fight on short notice, he/she can
expect to have approximately 6–12
weeks to train specifically for a fight. As
a result, a nonlinear or undulating
model might be the most advantageous
model as it is designed for sports that
have many in-season contests, similar
to what an active fighter may encoun-
ter (45). Although there is not a large
body of research that directly com-
pares these 2 periodization schemes,

Table 5
General comparison of a linear versus undulating (nonlinear) periodization models (45)
Linear periodization model Undulating (nonlinear) periodization model

Characterized by relatively slow but progressive Generally includes relatively large daily
increases in intensity over time fluctuations in intensity
Generally volume is high in the beginning and gradually Often relatively large daily perturbations
decrease as intensity increases in exercise volume
Linear periodization often consists of one or more macrocycles Allows for daily or weekly (i.e., microcycles) changes
that includes the following smaller mesocycles in the exercise routine to allow the athlete to train
different aspects of the neuromuscular system
(i.e., strength training, power training, strength
endurance training)
Preparation period (high volume and low intensity
to establish base conditioning)
First transition (switch between high volume
to higher intensity training begins)
Competition (peaking phase: high intensity,
low volume, and emphasis on developing sport-specific skills)
Second transition (active rest)

Strength and Conditioning Journal | www.nsca-lift.org 63

Strength and Conditioning Considerations for MMA
some research shows that an undulat-
ing model may be advantageous. A
2009 study by Prestes et al. (37)
compared the effects of a linear perio-
dized (LP) resistance training program
with a daily undulating periodized
(DUP) resistance training program on
maximal bench press, leg press, and
arm curl strength in resistance trained
young men. After 12 weeks, the DUP
group, when compared with the LP
group, had the greatest increases in
maximal strength (25.1 versus 18.2%;
40.6 versus 24.7%; 23.5 versus 14.2%
for bench press, leg press, and arm curl,
respectively). However, no statistical
difference was found between the
groups. Although more research is still
needed, the authors conclude their
findings by stating that the DUP may
be superior to the LP in increasing
maximal strength and that varying
daily intensity and volume was more
effective than weekly changes (37).
These aforementioned results and that
of the previously mentioned study by
Hartmann et al. (17) give validity to the
notion that following an undulating
model may be advantageous for a
mixed martial artist. Detailed specifics
of designing a comprehensive perio-
dized exercise program are outside of
scope of this article. However, for
a more comprehensive overview on
periodization, see ‘‘Optimizing strength
training: designing nonlinear periodiza-
tion workouts’’ (26) or a review by
Issurin (22) entitled ‘‘Block periodization
versus traditional training theory:
a review.’’
OTHER CONSIDERATIONS
Another way to make strength and
conditioning sessions more challeng-
ing and sport-specific is to wear the
mouthpiece that will be used during
fight competitions. It restricts airflow
slightly and will make the exercises or
circuits seem a little more difficult.
However, it is a very good idea to get
athletes feeling comfortable wearing
their mouthpiece during their condi-
tioning sessions as opposed to fight
night. Another great exercise modality
that can be incorporated into circuits/
interval work is swimming. Specifically,
64 VOLUME 33 | NUMBER 1 | FEBRUARY 2011
the regulation of breathing patterns
during swimming, compounded with
the additional constraint of wearing
a mouthpiece, can assist a fighter with
breathing control during the competi-
tion. Remember, there are countless
ways to set-up and manipulate circuits
and exercises. It should be pointed out
that when you train an athlete, it is
highly recommended that a heart
rate monitor be used to assess both
maximal heart rate and how quickly
the heart rate decreases during rest
periods. This will quantitatively
allow the trainer to determine if the
fighter is improving in regard to their
conditioning.
Remember, overreaching and over-
training are always a real possibility
when training a professional mixed
martial artist because of the volume
and intensity of the exercises they
perform. Table 6 lists common signs
of overreaching/overtraining. There-
fore, it is important to keep detailed
records of the athlete’s training regi-
men, heart rate, blood pressure, in-
juries, and mood to track progress
while minimizing occurrences of over-
training. For more information regard-
ing overtraining, see ‘‘Overtraining in
Sport’’ (29) and/or ‘‘Overtraining:
Theories, diagnosis and markers’’ (10).
Finally, strength and conditioning spe-
cialists should be cognizant of the fact
that there is not a ‘‘one size fits all’’
approach to training mixed martial
artists, or any athlete. Strength and
conditioning coaches sometimes can
Table 6
Common signs of overreaching/
overtraining
Chronic fatigue
Muscle and joint pain
Decreased exercise performance
Increased resting heart rate
Depression
Insomnia
Irritability
make the mistake of just ‘‘adding’’
exercises and never ‘‘subtracting.’’
Thus, careful consideration should be
given when adding new exercises into
an athlete’s existing protocol, based on
their particular goals and needs.
RECOVERY FROM TRAINING
Even though the mixed martial artist
regularly engages in intense training, it
should be noted that these athletes
actually spend a greater proportion of
their time recovering than they do in
actual training. The concept of re-
covery and its importance to exercise
performance is an evolving phenome-
non. In fact, some exercise scientists are
devoting their research efforts into
various aspects of recovery from exer-
cise. Understanding the importance of
recovery to optimal performance has
not escaped the United States Olympic
Committee, as they have opened a new
Athlete Recovery Center located at the
Olympic Training Center in Colorado
Springs, Colorado. Recovery from
training and competitive events has
been categorized into 3 domains:
immediate recovery, short-term recov-
ery, and training recovery (6). Imme-
diate recovery is the period, which
occurs between rapid and finite efforts.
Relative to MMA competition, the
mixed martial artist has immediate
recovery between wrestling tie-ups,
after throwing a combination of strikes,
and defending from such moves im-
mediately after their attempts. During
the immediate recovery phase, the
stimulated/active muscles must
regenerate adenosine triphosphate
and remove by-products of energy-
producing pathways (6). Short-term
recovery is the recovery between
interval sprints or between sets of
a resistance training program. In com-
petition, short-term recovery would be
equated to the time between rounds.
The last type of recovery, training
recovery, is the recovery between 2
individual training sessions or compet-
itions. For the mixed martial artist,
typical durations of training recovery
could range from several hours to
several days. Although all the 3 types
of recovery are important, there seems

Figure 2. Concentric row, beginning position (focus on the left upper extremity).
to be more of an emphasis on training
recovery and those techniques that are
used to enhance recovery between the
training sessions and competitions.
Recovery Techniques
Even though there is a lot of emphasis
on training recovery, there is very little
scientific evidence supporting the mo-
dalities used to promote training re-
covery. Despite the lack of scientific
inquiry, the following are some of the
techniques that are commonly used
between training sessions with the goal
of enhancing the recovery process (4).
 Massage therapy
 Active recovery
 Cryotherapy
 Contrast temperature water immersion
Figure 3. Concentric row, end position (focus on the left upper extremity).
 Nonsteroidal anti-inflammatory drugs
 Hydration
 Timed nutrient ingestion
 Nutritional ergogenic aids
 Combination modalities
The implied goal for incorporating
the aforementioned training recovery
strategies is to not only facilitate
recovery more quickly and more fully
after a training session/competition
but also make the mixed martial
artist’s next workout even more
productive and decrease the rate of
injuries and the incidence of over-
training. For a recent review of the
above modalities, refer to the study
by Barnett entitled ‘‘Using recovery
modalities between training sessions in
elite athletes: does it help? ’’ (4).
Strength and Conditioning Journal | www.nsca-lift.org
Theoretical Approaches That May
Enhance Recovery for the Mixed
Martial Artist
Active recovery (also referred to as
active rest), which is the low-volume
and low-intensity training, may ac-
celerate the recovery process (23),
but published evidence is currently
lacking (4). A novel trend that
is beginning to gain popularity,
although it is not scientifically
proven, is to engage in concentric-
only contractions during the active
recovery period (39). This training
technique is consistent with the
cellular adaptations that occur within
skeletal muscle fibers, as eccentric
contractions have been shown to
induce greater muscle injury than
concentric contractions (46). Con-
centric-only contractions can be
performed in land-based exercise
through the use of partners or
individually using free weights and
ropes/cords. Concentric-only exer-
cises increase blood flow to promote
muscle healing but will not cause
excessive muscle damage that would
normally occur with eccentric con-
tractions. (See Figures 2, 3 for an
example of concentric only standing
rows).
SUMMARY
In conclusion, designing the strength
and conditioning programs for MMA
is challenging because of its complex
and comprehensive nature. A typical
program to optimize strength and
conditioning should include HIT and
specific resistance exercises that
strengthen the body in ways that
closely mirror a MMA competition.
A comprehensive strength and condi-
tioning regimen is paramount for
success in modern day MMA. It is
important to consider that the sport is
still relatively new, and much more
research is needed to elucidate optimal
training modalities to enhance perfor-
mance and reduce recovery time.
However, with this information men-
tioned above, a trainer can start to
formulate a well-designed program
that is specific for the mixed martial
artist.
65
Strength and Conditioning Considerations for MMA

REFERENCES 13. Gartland S, Malik MH, and Lovell ME. Injury

Paul La Bounty and injury rates in Muay Thai kick boxing.
1. Amtmann JA. Self-reported training
is an assistant pro- methods of mixed martial artists at Br J Sports Med 35: 308–313, 2001.
fessor of Human a regional reality fighting event. J Strength 14. Ghosh AK, Goswami A, and Ahuja A. Heart
Anatomy, Physiol- Cond Res 18: 194–196, 2004. rate & blood lactate response in amateur
ogy, and Nutrition 2. Amtmann JA, Amtmann KA, and Spath WK. competitive boxing. Indian J Med Res 102:
at Baylor Univer- Lactate and rate of perceived exertion 179–183, 1995.
sity in Waco, responses of athletes training for and 15. Gibala MJ and McGee SL. Metabolic
Texas. competing in a mixed martial arts event. adaptations to short-term high-intensity
J Strength Cond Res 22: 645–647, interval training: a little pain for a lot of
2008. gain? Exerc Sport Sci Rev 36: 58–63,
Bill Campbell is 3. Baker DG and Newton RU. Effect of 2008.
an assistant pro- kinetically altering a repetition via the use of 16. Guidetti L, Musulin A, and Baldari C.
chain resistance on velocity during the
fessor of Exercise Physiological factors in middleweight
bench press. J Strength Cond Res 23: boxing performance. J Sports Med Phys
Science and direc- 1941–1946, 2009. Fitness 42: 309–314, 2002.
tor of the Exercise
4. Barnett A. Using recovery modalities 17. Hartmann H, Bob A, Wirth K, and
and Performance between training sessions in elite athletes:
Nutrition Labora- Schmidtbleicher D. Effects of different
Does it help? Sports Med 36: 781–796, periodization models on rate of force
tory at the Uni- 2006. development and power ability of the upper
versity of South 5. Beneke R, Beyer T, Jachner C, Erasmus J, extremity. J Strength Cond Res 23: 1921–
Florida in Tampa, and Hutler M. Energetics of karate 1932, 2009.
Florida. kumite. Eur J Appl Physiol 92: 518–523,
18. Hirakoba K, Maruyama A, and Misaka K.
2004.
Effect of acute sodium bicarbonate
Elfego Galvan 6. Bishop PA, Jones E, and Woods AK. ingestion on excess CO2 output during
is currently work- Recovery from training: A brief review: Brief incremental exercise. Eur J Appl Physiol
ing toward his review. J Strength Cond Res 22: 1015– Occupat Physiol 66: 536–541, 1993.
M.S. in Nutrition 1024, 2008.
19. Hirakoba K, Maruyama A, and Misaka K.
from The State 7. Bottaro M, Machado SN, Nogueira W, Prediction of blood lactate accumulation
University of New Scales R, and Veloso J. Effect of high from excess CO2 output during constant
York at Buffalo. versus low-velocity resistance training on exercise. Appl Human Sci 15: 205–210,
muscular fitness and functional 1996.
performance in older men. Eur J Appl
20. Horswill CA. Applied physiology of amateur
Physiol 99: 257–264, 2007.
wrestling. Sports Med 14: 114–143,
8. Crisafulli A, Vitelli S, Cappai I, Milia R, 1992.
Tocco F, Melis F, and Concu A.
21. Horswill CA, Miller JE, Scott JR, Smith CM,
Physiological responses and energy cost
Welk G, and Van Handel P. Anaerobic and
Matthew during a simulation of a Muay Thai boxing
aerobic power in arms and legs of elite
Cooke is a post- match. Appl Physiol Nutr Metab 34: 143–
senior wrestlers. Int J Sports Med 13:
doctoral research 150, 2009.
558–561, 1992.
fellow in the 9. Dinn NA and Behm DG. A comparison of
22. Issurin V. Block periodization versus
Schools of Medi- ballistic-movement and ballistic-intent
traditional training theory: a review.
cine and Human training on muscle strength and activation.
J Sports Med Phys Fitness 48: 65–75,
Movement Studies Int J Sports Physiol Perform 2: 386–399,
2008.
2007.
at the University 23. Kentta G and Hassmen P. Overtraining and
of Queensland in 10. dos Santos Cunha G, Ribeiro J, and de
recovery. A conceptual model. Sports Med
Oliveira A. Overtraining: Theories,
Queensland, Australia. 26: 1–16, 1998.
diagnosis and markers. Rev Bras Med 12:
267–271, 2006. 24. Kilduff LP, Bevan H, Owen N, Kingsley MI,
Bunce P, Bennett M, and Cunningham D.
Jose Antonio is 11. Durell DL, Pujol TJ, and Barnes JT. A survey
Optimal loading for peak power output
an assistant pro- of the scientific data and training methods
during the hang power clean in
fessor of Biology at utilized by collegiate strength and
professional rugby players. Int J Sports
conditioning coaches. J Strength Cond
NOVA Southeast- Physiol Perform 2: 260–269, 2007.
Res 17: 368–373, 2003.
ern in Fort Lau- 25. Kochhar T, Back DL, Mann B, and
12. Garcia-Pallares J, Sanchez-Medina L,
derdale, Florida. Skinner J. Risk of cervical injuries in
Carrasco L, Diaz A, and Izquierdo M.
He is the CEO Endurance and neuromuscular changes in
mixed martial arts. Br J Sports Med 39:
and cofounder of world-class level kayakers during 444–447, 2005.
the International a periodized training cycle. Eur J Appl 26. Kraemer W and Fleck SJ. Optimizing
Society of Sports Nutrition. Physiol 106: 629–638, 2009. Strength Training: Designing Nonlinear

66 VOLUME 33 | NUMBER 1 | FEBRUARY 2011

 Periodization Workouts. Human Kinetics 37. Prestes J, Frollini AB, de Lima C, Donatto FF, 43. Stone MH. Muscle conditioning and
Publishers, 2007. pp. 245. Foschini D, de Cassia Marqueti R, muscle injuries. Med Sci Sports Exerc 22:
27. Kraemer W, Vescovi J, and Dixon P. The Figueira A, Jr., and Fleck SJ. Comparison 457–462, 1990.
physiological basis of wrestling: between linear and daily undulating 44. Tabata I, Nishimura K, Kouzaki M, Hirai Y,
Implications for conditioning programs. periodized resistance training to increase Ogita F, Miyachi M, and Yamamoto K.
Strength Cond J 26: 10–15, 2004. strength. J Strength Cond Res 23: 2437– Effects of moderate-intensity endurance
2442, 2009. and high-intensity intermittent training on
28. Kraemer WJ, Ratamess N, Fry AC, Triplett-
McBride T, Koziris LP, Bauer JA, Lynch JM, 38. Rhea MR, Ball SD, Phillips WT, and Burkett anaerobic capacity and VO2max. Med Sci
and Fleck SJ. Influence of resistance LN. A comparison of linear and daily Sports Exerc 28: 1327–1330, 1996.
training volume and periodization on undulating periodized programs with 45. Wathen, D, Baechle T, and Earle E. Training
physiological and performance adaptations equated volume and intensity for strength. Variation: Periodization. In: Essentials of
in collegiate women tennis players. Am J J Strength Cond Res 16: 250–255, 2002. Strength Training and Conditioning.
Sports Med 28: 626–633, 2000. 39. Rooney M. Training for Warriors (DVD). 2005. Baechle T and Earle E, eds. Champaign, IL:
29. In: Overtrainingin Sport. Kreider R, Fry A, 40. Rooney M. Training for Warriors. New Human Kinetics, 2000. pp. 513–527.
and O’Toole M, eds. Human Kinetics, York, NY: Harper-Collins, 2008. 46. Willoughby D, Vanenk C, and Taylor L.
1996. Effects of concentric and eccentric
41. Schmidt WD, Piencikowski CL, and
30. Mandroukas A, Heller J, Metaxas TI, Vandervest RE. Effects of a competitive contractions on exercise-induced muscle
Christoulas K, Vamvakoudis E, Stefanidis P, wrestling season on body composition, injury, inflammation, and serum IL-6. J Exerc
Papavasileiou A, Kotoglou K, Balasas D, strength, and power in National Collegiate Physiol Online 6: 8–15, 2003.
Ekblom B, and Mandroukas K. Deltoid muscle Athletic Association Division III college 47. Yoon J. Physiological profiles of elite senior
characteristics in wrestlers. Int J Sports Med wrestlers. J Strength Cond Res 19: 505– wrestlers. Sports Med 32: 225–233, 2002.
31: 148–153, 2010. 508, 2005. 48. Zuliani U, Bonetti A, Franchini D, Serventi G,
31. McBride JM, Triplett-McBride T, Davie A, 42. Sleivert G and Taingahue M. The Ugolotti G, and Varacca A. Effect of boxing
and Newton RU. The effect of heavy- vs. relationship between maximal jump-squat on some metabolic indices of muscular
light-load jump squats on the development power and sprint acceleration in athletes. contraction. Int J Sports Med 6: 234–236,
of strength, power, and speed. J Strength Eur J Appl Physiol 91: 46–52, 2004. 1985.
Cond Res 16: 75–82, 2002.
32. Mirzaei B, Curby DG, Rahmani-Nia F, and
Moghadasi M. Physiological profile of elite
Iranian junior freestyle wrestlers. J Strength
Cond Res 23: 2339–2344, 2009.
33. Morton JP, Robertson C, Sutton L, and
MacLaren DP. Making the weight: A case
study from professional boxing. Int J Sport
Nutr Exerc Metab 20: 80–85, 2010.
34. Murlasits Z. Special considerations for
designing wrestling-specific resistance-
training programs. Strength and Cond J
26: 46–50, 2004.
35. Ngai KM, Levy F, and Hsu EB.Injury trends
in sanctioned mixed martial arts
competition: a 5-year review from 2002 to
2007. Br J Sports Med 42: 686–689,
2008.
36. Perez-Gomez J, Olmedillas H, Delgado-
Guerra S, Ara I, Vicente-Rodriguez G,
Ortiz RA, Chavarren J, and Calbet JA.
Effects of weight lifting training combined with
plyometric exercises on physical fitness, body
composition, and knee extension velocity
during kicking in football. Appl Physiol Nutr
Metab 33: 501–510, 2008.

Strength and Conditioning Journal | www.nsca-lift.org 67