The power phase of periodization is extremely important to the Mixed Martial Artist trainee because of its relationship to tempo. The definition of
power in a workout is strength plus speed. Since MMA participants must move quickly to achieve their aims, this stage of the long term program is ideal
for them. Here are a few characteristics of this type of power phase.
Velocity of Force
The MMA power phase must include attention to both strength and speed. Moving that force is the essence of power, so exercises like medicine ball slams
are good for improving power. The body itself is a force, so moving the body rapidly is great, especially when there is resistance such as kicking or
hitting a heavy bag. The difference between the other phases and the power phase is the speed at which they are done.
The key to a great power phase in Mixed Martial Arts is applying explosive force. This phrase really paints a picture, and it is a good representation
of what should happen. The body should go from a standstill into rapid motion in a moment's time. At the same time, there should be a great push of
force, just as there is in an explosion. Fast jumping and strength movements are perfect for the power phase. Power cleans and plyometrics are often
done in this stage of training as well.
Volume and Load
The volume of exercises for the MMA power phase should be kept at a moderate level. The athlete should use no more than 5-10 reps of an exercise, and
no more than 3-5 sets. The level of stability and balance needed for these explosive movements makes them very physically demanding. It would be
unhealthy to try to do too many of them, and it would also become unproductive after a point. Load should also be kept moderate or even low for this
Appropriate to the Sport
The power phase for MMA should probably be longer than for some other sports because it is such ideal training for fighting situations. Very often in a
competitive match, it is essential to go from a dead stop to full power in the blink of an eye. This is necessary if you want to keep ahead of your
opponent and strike before the opponent can defend the move. Mixed Martial Arts would not be the sport it is without this refined combination of force
It is more important than ever during the MMA power phase to prevent injury. Explosively powerful movements can strain muscles and joints if form is
not followed correctly. That is why trainees should learn technique well before starting out on the meat of the power phase. The ideal place to learn
most technique is in the anatomical adaptation phase, but you might have to learn some new tricks for the power phase. By successfully completing the
power phase of periodization, the Mixed Martial Arts trainee is well on the way to doing well in competitions.