By Brett Bartholomew
First off, please realize that there is no perfect plan that is going to work for everyone. I don’t care of its the workout used by the most successful fighter in history. What is the best for you depends on your ability level, equipment you have, nutrition and sleep that you get , etc. You can develop he best strategy for you by understanding the training components that go into a smart adaptable, long term program. In the video below, I’ll address 7 things to address when you are trying to develop the best MMA strength and conditioning plan for yourself or your athletes.
Best MMA Strength and Conditioning Strategies
Buy In – Everybody on your fight team has to be on the same page. Commitment and trust that everyone is doing whats best for that athlete.No egos, no agendas.
Long Term Plan – Understanding that athletic development takes time and we reverse engineer what the athletes needs and wants and then develop a plan to attain those qualities.
Phase Breakdown – Building the foundation to address your needs, increasing intensity to develop strength and power and realizing that training will change over time to address multiple aspects of your athleticism.
Flexibility – Following a rigid plan vs being flexible. Life will happen and you might get sick, have family challenges, work drama, etc. You need a plan that is flexible in order to stay consistent. Rigid and strict are not realistic.
Phases 1-3 – Resistance training to develop strength, address imbalances and transitioning into higher intensity work.
Taper – Fights are won or lost outside of the cage. If you do anything drastic here, you can wipe out all of the hard work that you’ve done during the camp.
ESD – Conditioning is essential, but you have to understand when to ramp up and when to pump the breaks and recover if you want to be sharp and prepared on fight night.
Want to Learn More?
Brett Bartholomew is a strength and conditioning coach, author, consultant, and founder of the performance coaching and consulting company, Bartholomew Strength. His experience includes working with collegiate teams, professional teams, businesses, and individual clients. Taken together, Brett has coached a diverse range of athletes from across 23 sports at levels ranging from youths to Olympians. He’s supported Super Bowl and World Series Champions, along with several professional fighters, including those competing in the UFC. He has also worked with members of the United States Special Forces community. His coaching and speaking has spanned the globe, from China to Brazil and numerous other stops in between.
As an entrepreneur, Brett has proudly served as a teammate and supporting partner in the strategic growth of two separate performance companies and is a highly sought-after consultant and mentor for many others across the United States and abroad. Additionally, his work and expertise has been featured in numerous local and national media outlets.
His book, Conscious Coaching: The Art and Science of Building Buy-In, achieved “Best Seller” status in the categories of “Sport Coaching” (#1), “Business/Money” (#8) ,and was ranked in the “Amazon Top 100 Books Overall.”
Brett is a member of the National Strength and Conditioning Association (NSCA) where he holds both their CSCS*D & RSCC*D distinctions. He is a proud graduate of Kansas State University, where he obtained a Bachelor of Science degree in Kinesiology, and Southern Illinois University-Carbondale, where he obtained a Master of Science in Education in exercise science with an emphasis on motor behavior, cueing, and attentional focus in human performance.