Using periodisation in your training program

Periodisation, by definition is the attempt to categorise, or divide time into named blocks. In my opinion, it is the most important – and most difficult - to implement component of any athletic conditioning program, especially Mixed Martial Arts. You simply cannot spend all your time within one type of conditioning goal phase without neglecting other elements, getting burnt out or even worse; injured. For example, spending all your time developing power will force your cardio capabilities to suffer - but not spending enough time focussed on a specific goal will not allow it to be developed to its maximum potential. A “shotgun’ approach, such as a 1 power session, 1 strength session, 1 day cardio or 3 conditioning sessions a week cramming it all in, i.e. a power set, a strength set, an interval set etc. will also lead to failure to reach ultimate conditioning potential.

A commonly used and understood example of periodisation is that of any football code. Many of us have read or heard of “pre-season” training and understand that it would be a different program to an athlete at his/her peak mid-season.  A player on the way back from injury is another example. In MMA there is no “pre” or “off season”.

Albeit discovered by the soviets in the 1970’s, only modern science indicates an 8 week “block” (bloc) periodisation system may be the best. Most MMA specific strength and conditioning coaches agree that 3 conditioning sessions a week will be of maximum benefit whilst minimizing the risks of overtraining. Keep in mind most Mixed Martial Artists with competition and professional goals are already developing skills 6 days a week and hard sparring at least twice a week.

We can break training up into 2 phases: GPP - General Physical Preparation (E.g. A pre-season program for a team sport) and SSP - Sports Specific Preparation (E.g. An 8 week camp for a fighter) We can then break GPP up into the following blocks:

General Endurance – How long you can sustain a moderate exercise
General Strength – How heavy you can lift an object
Explosive Speed and Power – How quickly you can move a load
Power Endurance – How long you can sustain explosive or power exercises

Once an athlete has developed an adequate GPP base, an 8-week SPP phase can be applied. Here, all the above blocks are condensed to allow the fighter to peak right on fight time.  In the middle of an SPP phase, just before we go to fight specific drills, we can use HIIT – High Intensity Interval Training workouts. An example of a conditioning workout I’ve taught at Hangar4 is outlined below:

Each station in the circuit is performed once for 20 seconds AS HARD AND FAST AS POSSIBLE (Without compromising form) then 10seconds rest to move onto the next station – this one Tabata interval (8x 20:10Work: Rest)! We complete the circuit 5x.

About the author
Steven Foulds is an award winning personal trainer & runs Critical Conditioning (www.CriticalConditioning.com), operating from Braybrook & Hangar4 MMA in Preston. Steve is a former amateur boxer, purple belt in Brazilian Jiu Jitsu, has vast experience bouncing and other martial arts/combat sports. He has also worked with members of the Australian Army and Victoria Police, as well as professional athletes from the AFL and Super Rugby’s Melbourne Rebels.