MMA Training In-Season Workouts

In-season MMA workout routines need a more concentrated focus than basic fitness and conditioning programs. The goal is to reach a physical peak at the time the competitions are taking place. The in-season training period should last about three months in most cases. To make the most of it, learn how to calculate the workout volume you need for your Mixed Martial Arts program.

When you are learning about Mixed Martial Arts training, you might hear that the basic formula for workout volume is (sets times reps times weight). Reps are the number of repetitions of an exercise, for instance the number of times you lift a weight in a row. Sets are the number of times you do these reps. This will give you a raw number to work from when you are comparing workouts. It literally shows the volume of force you are using in the work you are performing. It is a scientific formula.

However, there are some flaws with the basic formula when it is applied to MMA workouts. The main problem is that this calculation does not take into account the difference between many reps with a light weight and a few reps with a heavy weight. For example, 1 set of 1 rep of 100 lbs. would be the same as 10 sets of 10 reps of 1 lb. under this basic formula. Technically, they are the same work force, but they have very different effects. A better way to proceed is to calculate volume as the number of sets times the number of reps, and keep the load or weight as a separate number. This clears up the differences in the workouts.

During the tournament season, it is paramount to increase the intensity of your workouts while decreasing the volume. Using the formula for calculating workout volume, set up a program where you will be doing fewer sets and reps. A good rule of thumb is to decrease your volume to the point that you can focus all your efforts on intensity until the day's right before the competition when you will mainly rest.

Common training during the transition between the recovery phase and the MMA in-season phase involves mainly high volume training. Long workout periods are the rule, but it is also important at that time to keep the training at a low to moderate intensity. Easy sparring, light grappling sessions, or weight training with a moderate load are all crucial in getting the body in shape to compete.

Once the MMA competition is about a month away, it is time to really kick in the intensity levels. All-out sparring sessions, sprints, hill climbs, working to a higher percentage of your 1 rep maximum are all ways to increase the intensity of your workout as you decrease the volume. It can be difficult to calculate the Mixed Martial Arts workout volume for some of these variant workout methods. Yet, once you know the formula for calculating MMA workouts, you have a better idea of the meaning of volume and how it can be used to identify how much work you are doing.