I recently got a question from a reader asking me, "Should I stop lifting a week before my fight?"
In short, the answer is a resounding ‘YES’!
But that’s the kind of answer you get when you ask a simple question.
A more complex (and better) question would be, "How do I alter my training to maximize my ability to perform at my best in my fight in the week or two leading up to it?"
Well ask and you shall receive!
OK so I’m talking to myself right now, I’d better stop and just get on with it before they take me away…
Here are some KEY pointers on how to alter your training to be at your best so when you step into the cage you’re at your physical peak.
KEY Pointer #1 – Focus on SPEED and POWER
As a fight approaches, you want to get as specific to the demands that a fight might require of you.
You’re not training for a powerlifting contest, so you should definitely change your training to reflect the needs of MMA: speed and explosive power and their endurance.
So you can still lift, in fact I recommend you stop lifting one week out but keep it going up until then, but you want to use a lighter weight and lift it as fast and explosive as possible.
My recommendation is something I call the ‘Power Curve’ method, where you choose a weight, such as 80% of your 1RM in a big compound exercise like Bench Press or Deadlift, and lift it for only 3-4 reps.
The great thing about this method is that you won’t develop soreness or fatigue, but you’ll maximize your abillity to recruit your fast twitch muscle fibres and EXPLODE, something that I’m sure you know is important in winning a fight.
You also want to use exercises like jumps, plyo pushups and swings at this point because they’re more speed and power exercises, which are what you need.
KEY Pointer #2 – Decrease Overall Volume
You want to decrease the amount of non-specific training you do because most of your energy should go towards sparring and specific drills that you’ll use in your fight.
However, strength training will still help keep your maximal strength and help you ‘feel’ strong, which might be just as important as any actual physical benefits.
After all, MMA is such a mental game when it comes down to fight time, that any edge you can have in your confidence in your preparedness will help.
So decreasing the number of exercises, sets and increasing the rest times of your strength training routines as you edge closer to your fight will help you maintain your strength (and confidence), while not making you too sore or tired.
KEY Pointer #3 – Keep Your Sleep and Nutrition ON POINT
Sleep, nutrition and managing stress are very, very important factors in making sure you go into your fight at your best.
Because your MMA training will be at its highest level of intensity and volume leading into a fight, without proper recovery, you’re more likely to get sick, injured or just run-down.
You’ve gotta be dialed in and there’s little room for error.
Make time to do things that help you relax – whether it be playing video games, talking a walk through the woods, or cuddling with your favourite stuffed animal (just don’t let anyone take pictures).
Make sure your diet is on point and increase the amount of good fats you get, especially fish oils (which are my #1 supplement recommendation).
At this point, you can take 3 tablespoons per day, which will greatly help sore joints.
And SLEEP!
Do everything in your power to go to bed early and get up naturally.
Get off the internet, grab a book and zonk out by 11 or midnight the latest.
If it’s 2am and you’ve got a fight soon STOP NOW and go to bed – this article will be here in the morning.
There’s nothing worse than an injury, sickness or overtraining to derail all of your hard work, so plan ahead and get these things under control and you’ll have a far more enjoyable experience (beating down your opponent) because of it.
OK so that’s the MMA performance article for today – got any follow-up questions or Comments, or is there something else you’d like me to address?
If so, leave em below.
And if you’d be so kind as to hit the ‘Like’ button if you thought this was a good article I’d appreciate it!
Peace out.
Eric
Leave a Reply