In standard workout terms, the anatomical adaption phase refers to the beginning stage of a long term workout program with the aim of promoting peak
fitness and abilities at the time of competition. This first phase is the period in which the body begins to adapt to the changes that are occurring
due to new physical challenges. Mixed Martial Arts training starts off this way, with particular attention to the skills and demands of MMA fighting
One of the key factors in accomplishing the anatomical adaption phase successfully is to establish the proper foundations for the rest of your MMA
training phases. It is important to pay attention to the basic techniques of exercising and of your style of martial arts. Beginning correctly will pay
great dividends in the long run as you build on the basis of these first weeks.
Aside from improving your knowledge base, you will also start your body on the road to fighting fitness. The first priority in your training during the
anatomical adaptation phase is to condition your body so that you avoid injury now and in later training phases. That means doing exercises to increase
flexibility and speed as well as strength. A physically balanced workout is vital to your success.
Load vs. Volume
In the anatomical adaptation phase of MMA, it is important to keep the load light to moderate. You should be doing a large amount of exercises; do high
numbers of reps and lower numbers of sets. Circuit training is one way to get these high numbers of exercises into a shorter period of time.
One thing to remember is that if you are lifting weights, you should be lifting light loads, at about 30% to 60% of 1RM. The more out of condition you
are when you begin, the more careful you will have to be in keeping these loads as light as possible. Otherwise, you will over-train so much that you
will make no progress. You will even be prone to injury if you start out lifting weights that are too heavy for this phase.
Since some of the exercises for Mixed Martial Arts are different from general fitness workouts, you will want to incorporate them into your workout
routine. Do not get carried away and try to do MMA training at a maximum performance level yet. For example, you might have sparring sessions, but they
could include light technical sparring rather than all-out fighting.
In this beginning phase it is extremely important to avoid over-training. Any exercise or weight that you lift should not strain you to a level of pain
and strong discomfort. Every beginner will have sore muscles - it is a natural consequence of moving beyond your previous physical boundaries. Yet, you
will do more harm than good if you break down your muscles rather than letting them develop slowly in the best possible way. Anatomical adaptation in
MMA is all about taking it slow and easy as you enter the long term workout program.