Periodisation Planning for MMA

30 JAN

Periodisation Planning for MMA

By Dean Phelps on Thursday, 30th of January    Tag: High Performance Health, MMA, Periodistaion, SnC prehabilitation,

Over reaching and over training are common in MMA preparation. Read why periodisation planning is important in a fight prep!

When it comes to MMA training and undertaking strength and conditioning, one thing is for sure, you have to juggle a whole bunch of other training stimulus to achieve peak performance at the correct time.

Unlike many other leading sports, MMA involves a combination of multiple individual sports and for the athlete getting the mix of them all right is important physically, but more so mentally. The fear of under preparing is always plaguing the MMA fighters mind,

  • Have I focused enough in each discipline to be well rounded to beat my opponent?
  • Have I acquired the skills necessary to beat them where they are weak?
  • Have I left no hole in my game that my opponent can exploit to beat me?
  • Am I strong, powerful and conditioned enough to outlast my opponent?'

As I see from time to time, these thoughts lead to the athlete pushing the limits, over training or becoming physically exhausted and disinterested. This in effect reduces performance in training and the ability to peak at the correct time or even peak at all.

I find that a cause to this effect of a lack of planning. A fear of being under done is a result of training without a plan. To overcome this a structure is needed in the lead up camp to address each specific aspect, to divide the correct amount of time between each task and allow progression in each discipline to take the WIN. Planning allows an athlete to grow, learn, perfect and master the skills both physically and mentally for each component.

Everyone has heard the term “train smart, not hard” well training smart is where the science fits in! Anyone can flog a fighter to death with exercise. But they are not adapting to the training stimulus they are gradually just breaking down. This is due to a lack of sound scientific knowledge, skills and reasoning to physically prepare the athlete for the fight, many just do what looks cool, what everyone else does and fail to build from a solid base or adopt progression.

Training is a stimulus to the body that challenges its systems in a bid to adapt and build. Rest allows recovery and is a super important component to adaptation, without adequate rest adaptation does not occur. Progression then adds to the training stimulus for growth. It’s a correct balance of stimulus, rest, recovery and progression to get adaptation. Once you get it this right it allows a super-compensation phase to begin where the body continually thrives on its stimulus and grows, and grows and grows. Constantly getting better and better at what you are doing. This is driving you toward your peak.

To achieve this you have to get the balance right and at the right time! To do this you need a plan. A periodistation plan!

This is a plan broken down into phases; days, weeks, months and years. You know when to eat, train, rest, train, eat, sleep, and repeat. You know the amount of load, intensity and volume you need to put on your body to achieve a set goal and a direction to produce the ultimate machine. It’s also the what, when, how and why you add specific strength and conditioning exercises into your overall program to meet your goal.

Fighting Fit Physio specializes in periodization programs for fighters. We tailor programs to your goals and provide appropriate pre-habilitation exercises to reduce injury risk. Even if an injury occurs during the fight prep, we are able to manage that injury by knowing exactly what stage of your preparation your in and get you back on track to take the fight at your peak.


Dean Phelps - Head Physiotherapy

Dean is a registered Gold Coast Physiotherapist with undergraduate and postgraduate studies in Human Movement and Exercise Science. His background has developed his vision for Fighting Fit Physiotherapy to focus on optimal health and peak physical performance for every single patient. Utilising his many qualifications, in depth knowledge of the body and passion for exercise he can provide a holistic approach to your treatment and exercise prescription to get the best outcome.


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