Episode #47 with Phil and Mac

Welcome 2019! To kick off the new year, Phil and Mac bring you another instalment of the Fight Strength Podcast, and dive deep into some of the more technical and specialised elements of high performance coaching for elite MMA S&C coaches.

After a very busy couple of months with coaching, international travel, seminars, Christmas and New Years - Phil and Mac are back in their saddles to bring you the highest quality information and insights.

Some of the topics covered in this episode are:

* Periodization and programming for MMA

* Special exercises for different combat sports

* Phil's Instagram saga

* Amanda Nunes, ATT's new champ champ

* Phil's recent Paris seminar

* Fight Science Institute's upcoming March seminar

* Team USA Judo Olympian Angelica Delgado

Show notes:

Programming for MMA: Key points-

• understanding the circumstances of the athlete and what method fits the situation

• 2 methods that are highly effective Weekly undulation or step loading and conjugate concurrent model

• Long term block periodization is outdated and ultimately leads to detraining if not programmed in the essence of potentiation and adaptive decay

• I run conjugate in a 3 day a week microcycle with a 3 week pendulum wave to enhance readiness throughout the year

• Aerobic systems are also concurrently trained throughout each week to optimize readiness and to balance the strength adaptions along with the skills work Key points to training:

• main lifts should have high transfer to the sport

• Special exercises should be integrated in to help progress the biomotor abilities of the athlete and to increase strength in the main lifts

• Accessory exercises should center around weak points in the body

• Posterior chain, core, neck, and grip strength are areas we must hit with high frequency and volume in order to increase performance

• Single joint exercises with high volumes around 100-200 reps with light load every other day to enhance tissue strength and restoration

GPP work:

• GPP work is done primarily 20-9 weeks out from fight or on the 3rd day of training

• focus is on sled drags, and pulls, fast twitch capacity and ft hypertrophy

• utilizing EDT, aerobic circuits, and locate retention method

• for energy system training the focus is going to match the stimulus in the weight room Aerobic demands training:

• on max effort day we work on anaerobic alactic training keeping time frame consistent with load time under tension roughly 4-6 seconds with 2 minute recovery usually active

• On dynamic effort we work on what’s called alactic speed endurance where we will use emom’s

• On RE days we work on lactic threshold if needed (primarily if they miss sparring or wrestling that week)

• Saturday’s and Monday’s are aerobic capacity training LSD or low intensity tempos

Rotation of exercises:

• We rotate exercises but not as frequently as Westside may do simply because athletes aren’t as efficient in lifting or have to experience

• 3 week rotations with a deload at the end of week 4 this will just be about 15% reduction in intensity and a 65-70% reduction in volume

• We rotate 6 major compound lifts:

1. zercher squats

2. Sumo deadlift

3. Trap bar deadlift

4. Floor press

5. Incline Bench Press

6. Pendlay Row

• these all have specific special exercises to help increase strength Special exercises are:

1. goodmornings

2. Barbell RDL

3. Deficit pulls

4. Rack pulls

5. Close grip bench press

6. Zercher split squat

7. Zercher split squat goodmorning

8. Glute Bridge Floor Press

Tapering and peaking:

• taper is usually depending upon the strength of the athlete the stronger and more experienced the longer the taper