MMA is an explosive,
intermittent sport, where the majority of fighters supplement their skill-work
with a combination of strength and power training, and anaerobic conditioning
(intervals/circuit training). To every rule, there is an exception. For MMA
conditioning, it’s Nick Diaz.
Nick Diaz has a
work-rate like no other. He throws punches in bunches, and is constantly
pressing forward. His style of fighting is unique. As is his conditioning
regimen. He runs triathlons. Although it seems like the traditional approach of
focusing on the aerobic energy system is out-dated, could it be that Nick Diaz
is smarter than he looks? Maybe not when it comes to social skills, but for
training, quite possibly. Diaz’s style seems to be more about volume than
intensity. He has complimented it with a conditioning regimen focused more on
the ability to do lots of work, rather than intermittent bouts of
explosiveness.
The versatility of MMA
means there are so many different fighting styles. With each fighting style,
there are dominant fitness parameters. Nick Diaz has recognized that he is a
volume-based fighter, and has a conditioning program to match it. Let’s look at
the other end of the spectrum. If we used the triathlon approach with Melvin
Guillard it would have little success. Guillard throws 1-3 punch combinations
explosively, stays on the outside, then throws again (and ends up losing
eventually by RNC). He would benefit more from an intensity-based conditioning
regimen.
Your conditioning
regimen should be a reflection of your sport, your fighting style and your
weight class. In our next article we are going to discuss the relevance of
weight-class on your strength and conditioning program. Stay tuned…
