How to Train for MMA

"To Get What We Never Had, We Must Do What We Never Have

Done"

“I only have six weeks to my fight, this is a very common statement by hear often in the gym”. If you are fighting on a regular basis then you are going to have to use the #Conjugate method that combines the maximal effort, repeated effort, and dynamic effort altogether in a workout.

Yes can train differently but for the most part of your career you are fighting in what we call an in season sport. Meaning there is no true off-season, sadly most #MMA fighters and #BJJ do not give themselves an off-season until they are hurt and forced to rehab an injury.

This is when the #ConjugateMethod becomes the preferred method to train athletes who participate in these in season sports.

So what the hell is this Conjugate method I speak of?

Back in the early 70’s in the former Soviet Union there was a weight lighting club called The Dynamo Club. There they trained over 70 highly skilled #Olympiclifters and in order for them to train year around and continue to make progress on their Olympic lifts they came up with a system that rotated 20-45 special exercises. Thus was born the Conjugated Method.

#LouiSimmons has made this method extremely popular in the United States coming up with their own unique rotation of special exercises that has been named the infamous Westside System.

The #Westside System can be broke down into 3 principal methods of training: The Maximal Effort, Repeated Effort and the Dynamic Effort.

Now pay attention closely doing the Westside System to the “T” will cause to over train fast and quick. The original system calls for you to weight train 4 times a week. This is completely impossible for in season player.

So why does it work?

Like I said before MMA fighters and BJJ players more often than never have an off season so for them to train year around they need a system they can use that continually allows them to make small gains. This system does that when applied properly. You can train up to 3 times a week using the ME, RE, and DE all in the same week ever week without over training.

Coach I cannot train 3 times a week and not make my skill set suffer so now what am I supposed to do?

Do not worry my friend all you need to do is follow the plan below but just workout 2 days a week. The second workout example I give may be the best option for training 2 days a week.

The first workout I give is an example on how to use the system for 3 days a week.

When designing a program like this you must be careful to apply exactly what is needed and not putting in too much extra work. The basic principal of this method is by applying the three basic efforts into your workout for the week. The challenge is on what days do you apply which method.

Here is a sample of what I like to follow:

Day #1 Dynamic effort

Day #2 Conditioning (anaerobic work Sprints, Stadiums)

Day #3 Repeated effort

Day #4 Conditioning (LDRW 15 minutes total, by splitting the time up into 3 mini 5 minute sessions) (Or anaerobic, if so day 7 is off) (Or off day)

Day #5 Maximal effort

Day #6 Off

Day #7 Optional Conditioning (anaerobic work Sprints, Stadiums)

On Day 1, I like the use the dynamic effort because it is so hard on the central nervous system. The Dynamic Effort requires a CNS full rested and ready in order to create maximal output. This is necessary for the body to make the proper adaptations for power output and speed.

Instead of putting it in Day 5, I started the workout off with it that way your CNS system is well rested. On the second day there is conditioning on this day you are going to work on your anaerobic system. You can do this in a time round fashion or a continuous fashion getting in an underlining aerobic base with it. Example would be running stadiums at full speed and and walking back down. This can be done in five-minute rounds or for the duration time of your fight.

Day 3 is the repeated effort this day is to stimulate hypertrophy of the muscles. Be sure not to ever to push close to failure on these movements.

Day 4 is another conditioning; this is where you do long-distance roadwork to keep the aerobic system intact. Remember a solid aerobic system is the basis for a good anaerobic system. Make sure on this day you run no longer, than 15 minutes you do not want to cause any muscle break down or muscle fiber conversion. Also on this day, be sure you run at a very slow pace.

Day 5 is the maximal effort this is when you are going to work on the strength component of your workout. This day is going to keep your strength levels up without diminishing throughout the year.

Day 6 is a day of rest and is well deserved at this point.

Day 7 is also a day of rest of optional for conditioning for the anaerobic system if wanted. Remember to take off on the fourth week by cutting volume in half.

Sample Workout Conjugated Method

Day #1 Dynamic Weeks/Sets Reps

A) Snatch 3,4,3,2 3-5

B) Weighted Box Jump 3,4,3,2 6-8

C) Kettlebell Press on Ball explosive 3,4,3,2 5-7

D) Jump Box Press 3,4,3,2 5-7

(jump onto box when landing on box explode up and press you can use a light KB)

Rest 3min between sets

Day #3 Repeated

A) Front Squat 8-10

B) Dips 8-12

C) Wide Grip Chins 8-12

D1) Rope to Neck Pull (this is done on a seated cable machine) 8-10

D2) Reverse curls 8-10

Rest 2min between sets

Day #5 Maximal

A) Dead Lift 4-6

B) Close grip pull Ups (palms Facing each other) 4-6

C) Close Grip Bench 4-6

D) Good Mornings 6-8

Rest 3-5min between sets

In another way of doing this is combining the maximal effort the dynamic effort and the repeated effort all in the same workout.

The preferred Method for leading up to Fight or Competition.

Sample Workout #2 Conjugated Method Compounded

Day #1 Weeks/Sets Reps

A) Clean and Press 3,4,3,2 3

B) Wide Chins 8

C) Zercher Squat 8

D) Db Incline on Ball 6

E) Wood Chop (low to high each side) 6

Rest 2min between sets

Day #2

A) Explosive Bench/Ballistic Bench 3

B) Box Jumps with Weight 8

C) Cable Trunk Rotation Chest press (stand in a fighters stance) 8

D) KB Clean and Squat and Press 6

E) KB Snatch 8

Rest 2min between sets

Day #3

A) Dead Lift or Snatch 3

B) Towel Chin 6

C) Lung 8

D) Bar Bell Hack Squat 6

Rest 2min between sets

Week 1

Workout Day #1

Workout #2

Week 2

Workout #3

Workout #1

Repeat this system rotating the days for 6 weeks before switching to a new workout.

Using either example one or example two will work just fine for increasing strength power and conditioning. You can do the workout for the full six to eight weeks up to the fight. But just remember not to work out the week before the fight.

Jules Bruchez