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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