How specific does your grappling jiujitsu MMA strength training…

The issue of specificity in training is one that seems to bother many practitioners, obviously I want to train in a fashion that will improve my sport, be it MMA, BJJ or other combat sports.

Loaded sports type drills (like weighted punching, barbell open guard playing) seem like the obvious solution to the specificity problem, but it is probable that by doing so the athlete will unconsciously develop compensatory movements in his/her technique in adjusting to the new weight or develop poor movement, other risks include injury from doing these types of things. The other swing is towards functional type training that doesn’t really do much to improve the following;

• Force absorption and production
• Power production and rapid force development.
• Injury prevention.

In the video below I go over some of the basics of why we do S&C and how training should be informed by your training age and strength levels.

Although specificity is important when designing a training plan, most programs will include exercises of a general nature (e.g. power clean, squat, deadlift). These exercises may not relate too closely to the movement of any athletic event but they do give balanced development and provide a terrific strength base upon which more specific exercise programming can be built. My golfers squat, my MMA fighters squat when they start out, however when they peak for sport their end game training looks very different.

Further Reading

Is Sports Specific Strength Training a Myth http://www.strengthcoach.com/public/1818.cfm in this post Mike Boyle talks about general specific being guided by what athletes shouldn’t do instead of the “best exercises for x sport” like many others.

If functional training interests you here is an easy guide on how to become one http://bretcontreras.com/how-to-become-a-functional-movement-guru-in-40-easy-steps/

Using weighted baseball bat doesn’t increase swing speed.
http://www.humankinetics.com/excerpts/excerpts/warming-up-with-a-weighted-bat-does-not-increase-swing-speed

Weighted Golf Club Myth
http://renegadegolftraining.com/the-weighted-golf-club-myth/

Original Specificest Strength and Conditioning Video.

This is an ongoing series of blog posts from guest blogger and Strength & Conditioning coach William Wayland of Powering Through, who works with UFC, Cagewarriors and other high level combat athletes based in Chelmsford, UK. Facebook