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U.F.O. = Undulating Force OverloadIf you are in the MMA game and your fight plan is a first round: 30 second debacle for your opponent you are either # 1- too young and too dumb to get in the ring, or #2- you are about to ASS-ume an opportunity to have your ass kicked for about 9 minutes. That being said let’s focus on changing your game plan and discuss a concept of training that implements efficient and effective modalities necessary to produce an optimal MMA machine. Two key qualities (and there are many others) for a successful fighter are to maintain core effectivness during high levels of anaerobic activity. For example, just imagine that you are told to full on sprint for 200 meters (with your mouth guard in) and then immediately after you have to stand up for takedown with a national champ grappler for about 2 minutes and 40 seconds without giving control. CONGRATULATIONS! Now, do it 2 more times. If you have good skills and superb conditioning, this might be possible. U.F.O. is one conditioning tool in my arsenal that has more than adequately prepared grapplers and fighters for the task at hand. It mimics the undulating dynamic and isometric loading patterns seen during contact sports that basically stay at or near lactate threshold. So without further ado, let’s get started. After some rolling (self-myofascial release) and dynamic warm-ups we might start with a short complex called “Killer 3’s”. “Killer 3’s” are three dumbbell or K.B. movements including: (a.) DB hang-clean-press; (b.) DB power rows with release; and, (c.) DB squats. The load to be used is with dumbbells that are at 25% of bodyweight (i.e., 180lbs.-190lbs. individual would use 45lb. dumbbells). For this application we put in mouth guard and start first set to time -2minutes under load- alternating each movement clean and without pause for the allotted time. We immediately go to a standing rotation exercise using the TRX suspension straps while adjusting manual rotational moments (for application imagine holding a clinch on your opponent). This transverse plane exercise is done for one minute without relief. Rest for 30-60 seconds and repeat ”Killer 3’s”. But, in this second round we do change position in space for core isometric work. We might use a S.H.I.F.T. stick for load application and adjust manual forces along the stick for sagittal, frontal and transverse plane “hits”. We will be in a guard like position here so some degree of specificity does take place and is required from a ground base where core isometric control and tolerance needs to be trained and is a goal. This isometric work has to be at the top end of what can be controlled and tolerated by the athlete. The third and final round remains the same with regards to the “Killer 3’s” but, with a Q to the athlete to just full on “let it rip”. That means that the tempo is now “all out” with control of movements. The last minute can be an isometric crunch on a stability ball with a 60 pound dumbbell (heavier or lighter depending on athlete’s ability) held above the head. The crunch is in the range of full spinal flexion and is held for one minute. The trainer can then give slight frontal moments at either end of dumbbell for increased intensity. Just for fun, let the athlete recover for about five minutes and then throw a true TABATA climb on the upright bike at him. A REAL WARRIOR will eat it up! - MJ |
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