Mastering MMA Conditioning: Energy Systems, Training Methods, and Fight Camp Programming

In this episode of 'Building a Fighter,' Dr. Austin Schoen and strength coach Alex Friedman dive into mastering MMA conditioning. They discuss the three primary energy systems—aerobic, lactic, and alactic—and how to properly train each one to enhance MMA performance. Learn about the univariable, multivariable, and sports-specific approaches to conditioning, and how to apply these methods through various stages of training from out-of-camp to fight week. This comprehensive guide offers practical insights on building aerobic capacity, improving lactic power, and utilizing sport-specific drills to ensure your athletes are in peak condition for their next fight.

00:00 Introduction and Hosts
00:23 Sponsorship Banter
00:37 Mastering MMA Conditioning
01:06 Understanding Energy Systems
01:45 Aerobic Energy System
02:08 Lactic Energy System
02:55 Alactic Energy System
03:49 Training Energy Systems
05:23 Univariable Approach
11:17 Multivariable Approach
16:05 Sports Specific Conditioning
21:19 Building Aerobic Capacity
28:17 Understanding Efficiency in Training
29:03 Importance of Aerobic Capacity for Athletes
30:12 Training A-Lactic Capacity
30:28 Methods for A-Lactic Capacity Training
32:11 Progression and Competency in Training
36:59 Assessing and Addressing Weaknesses
37:27 Structuring Training Camps
42:46 Early Camp Priorities
45:10 Peaking and Tapering Strategies
51:57 Final Thoughts on Conditioning