I decided to publish the following tables that I have created to guide my planning/programming for one friend of mine and MMA athlete that asked for my advice last year.
I have utilized Bondarchuk approach in classifying the drills for each training component (and goal) as I did in my Physical Preparation for Soccer manual and Periodization Confusion article.
I honestly believe that this is the most comprehensive approach for classifying the training modalities/methods/means for each training component/goals within your training system. This is my work-in-progress table, so don't take it to your heart: if you have any comments, critiques, suggestions please be free to post in comments.
Anyway, I hope that coaches working in MMA might find this useful and modify it to suit their needs.
Classification of the
training means/methods
|
Name
of exercise/method
|
Description
|
|
Competitive
(CE)
|
Exercises that are identical or
almost identical to competition event
|
|
Specialized
developmental
(SDE)
|
Exercise that repeat the competitive event
in training but in its separate parts
|
|
Specialized
preparatory
(SPE)
|
Exercises that do not imitate
the competitive event, but train the major muscle groups and physiological
systems
|
|
General
preparatory
(GPE)
|
Exercises that do not imitate the
competitive event and do not train the specific systems.
|
Exercise classification based on
work of Dr Anatoly Bondarchuk and UKA Exercise Classification Hierarchy
|
Name
of exercise/method
|
Description
|
Content
|
|
Competitive
(CE)
|
Exercises that are identical or
almost identical to competition event
|
MMA match; MMA sparring with
competition intensity & duration; strategy/tactics development
|
|
Specialized
developmental
(SDE)
|
Exercise that repeat the competitive event
in training but in its separate parts
|
Skill: Sparring in individual components (stand-up, wresting, ground,
cage);
Sparring like drills
Physical: Specific conditioning (sparring – MMA, parts); partner drills
|
|
Specialized
preparatory
(SPE)
|
Exercises that do not imitate
the competitive event, but train the major muscle groups and physiological
systems
|
Skill: Technique
drills (drilling); Mitt-work; bag-work;
Physical: Special
conditioning (mitt, bag, dummy); Explosive strength; Reactive strength;
Maximum Strength; Power Endurance; Complexes/minute drills
|
|
General
preparatory
(GPE)
|
Exercises that do not imitate the
competitive event and do not train the specific systems.
|
General strength & aerobic capacity; general
conditioning; muscle endurance; warm-up;
flexibility; core; recovery procedures; pool; bike…
|
Skill training
|
Name
of exercise/method
|
Content
|
|
Competitive
(CE)
|
MMA match; Full MMA sparring
with competition intensity & duration; strategy/tactics development
|
|
Specialized
developmental
(SDE)
|
Sparring in individual components
(stand-up, wresting, ground, cage); Sparring like drills (aliveness)
|
|
Specialized
preparatory
(SPE)
|
Technique drills (drilling);
Mitt-work; bag-work; No ‘live’
resistance
|
|
General
preparatory
(GPE)
|
Footwork; flow drills (w/ & w/o
partner); warm-up movements
|
Strength training
|
Name
of exercise/method
|
Content
|
|
Competitive
(CE)
|
|
|
Specialized
developmental
(SDE)
|
Partner carries & drills (wrestling,
ground); Unstable objects lifting (heavy sandbag)
|
|
Specialized
preparatory
(SPE)
|
Heavy sled push/pull; basic
barbell, dumbbell and kettle bell exercises
|
|
General
preparatory
(GPE)
|
BW drills; corrective exercises (prehab,
rehab); DB/MB circuits
|
Explosive and Reactive Power (alactic power & capacity)
|
Name
of exercise/method
|
Content
|
|
Competitive
(CE)
|
|
|
Specialized
developmental
(SDE)
|
Conjugate exercises (technical moves loaded
and unloaded)
|
|
Specialized
preparatory
(SPE)
|
KB, DB & BB Explosive
training; Explosive jumping; Explosive MB throws; Sled pushes; Hurdles;
Hammer Swings; Weight vest; mitts; bag
|
|
General
preparatory
(GPE)
|
Hill sprints; Flat sprints
|
Muscle-Endurance & Explosive endurance (lactic power & capacity)
|
Name
of exercise/method
|
Content
|
|
Competitive
(CE)
|
|
|
Specialized
developmental
(SDE)
|
Sparring w/specific goals/constraints &
combined
|
|
Specialized
preparatory
(SPE)
|
Mitt work; bag intervals
(punch-out drills); Partner drills; Dummy drills; BW circuits/exercises;
strength circuits/exercises endurance (tempo method); explosive
repeats/throws; rope drills; prowler/sled; alactic-aerobic exercises (intensive)
|
|
General
preparatory
(GPE)
|
Running intervals; bike intervals; pool;
cardio machines
|
Aerobic Power
|
Name
of exercise/method
|
Content
|
|
Competitive
(CE)
|
|
|
Specialized
developmental
(SDE)
|
Sparring w/specific goals/constraints &
combined; extensive & intensive technique work
|
|
Specialized
preparatory
(SPE)
|
Intermittent & interval.
Mitt work; bag intervals (punch-out drills); Partner drills; Dummy drills; BW
circuits/exercises (minute drills); strength circuits/exercises; explosive
repeats/throws; rope drills; prowler/sled; Alactic-aerobic exercises (extensive)
|
|
General
preparatory
(GPE)
|
Running intervals; bike intervals; pool;
cardio machines; intermittent &
interval
|
Aerobic Capacity
|
Name
of exercise/method
|
Content
|
|
Competitive
(CE)
|
|
|
Specialized
developmental
(SDE)
|
Sparring w/specific goals/constraints &
combined; extensive technique work
|
|
Specialized
preparatory
(SPE)
|
Continuous & Interval. Mitt
work; bag intervals; Partner drills; Dummy drills; BW circuits/exercises;
strength circuits/exercises; rope drills; prowler/sled;
|
|
General
preparatory
(GPE)
|
Running intervals; bike intervals; pool;
cardio machines; combinations w/general strength; continuous & interval
|
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