MMA Training BURNS!

“What the heck are you talking about, MMA training burns?”

It not only burns, but MMA training will elevate your grappling prowess and help you grind down your opponents.

Here’s what I mean…

In this case, the MMA in MMA training doesn’t stand for mixed martial arts, but Mixed Metabolic Acidosis training.

This is just a fancy sounding acronym to describe a specific style of training that I use to train the lactic acid energy system.

It’s ‘Mixed’ because you use different types of exercises, it’s ‘Metabolic’ because as a side effect it really ramps up the metabolism and it’s called ‘Acidosis’ because that’s what happens in your muscles due to the training and why it burns like hell!

So for the rest of this article, when I mention ‘MMA training‘ I’m talking about the new acronym I just came up with, not our favourite sport. 🙂

It’s also an extremely effective method that will help any mixed martial artist improve their grappling power, helping you hold tighter submissions and dominant positions.

Obviously technique is king but we can’t all be black belts so sometimes you just need to physically dominate your opponent and this will help you grind them out and wear them down, a la Jon Fitch or Cain Velasquez.

Not to mention the metabolic effect that will help you get LEAN.

But it’s a powerful method not to be overused. Let’s get into it…

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Riccardo
Riccardo

is there a part missing in this article?

Jose
Jose

Hey Eric…great article…I had thought about this before when i first strted training, but quickly dropped it when I saw no coaches really talking or researching the subject…good to hear a professional trainer writing about this…I have a grappling competition in a few months and am looking forward to the 4 week program…any time line on when you’ll release that??

Tim

I do this type of training a lot with the different bodyweight exercises in my TKD/MMA/kickboxing classes. Never knew that there was an actual scientific backing for this kind of exercise. I’ve done this with squats, core exercises, kicking and balance drills, etc.

What do you think of doing the isometric hold at different levels? for example, after your set of 10, lower down 50%, then down to 90% and repeat. I’ve found this can target the muscles at different tensions, and sometimes even different locations.

dragonmamma/naomi
dragonmamma/naomi

We frequently do this in boot-camp. You can hear all the groans echoing throughout the gym. Also works well with tricep dips, squats and lunges.

Michael
Michael

Great post! I’ll definitely try this. Now what do you use this for? Is it for more endurance or something else?
Also, would you say that the 20 rep squat is very similar to this technique? If you’re not familiar with the 20 rep squat or super squats, it is where you pick your 10 rep max in the squat (or lower if it’s your first time) and do 20 reps while breathing in between each rep (bar is on the back the entire time). After I’m done doing these, I immediately do 20 reps of light barbell pullovers. I feel really pumped all over, sweaty from head to toe, and out of breath after every time I do these.

MOnkey
MOnkey

Hi Eric, nice work with explaining the different energy systems so clearly. so what you are saying is that with these kind of exercises : quickk burst. hold, quick burst, hold – we train both the aclactic and lactic systems – so does it improve/expand the power? i recently read somewhere that if an athlete has lactic build up, its a good idea to sit in a cold bath to clean out the lactic acid build up from the muscles – what do you think?
cheers
M

Michael
Michael

Monkey, you heard that thing about cold bath (or shower) from Vince Delmonte, didn’t you? I watched that episode of live large tv, too. I take a cold shower after all my workouts and yes, it works and I also feel way more hungrier afterwards, too.

Greg
Greg

I don’t think the cold bath is a ‘vince discovery’ and who you calling monkey !!!

Tim

I don’t think Vince was the first to discover it, but I first learned it from Vince as well. I learned that a couple years ago though, in one of his older blog posts.