Morris County NJ Strength & Conditioning For MMA

The story repeats year after year, fighters get into the ring or cage, with poor conditioning, virtually no power and the remants of strength left, from the intense training camps a few days before the fights. Doing more damage than anything else, fighters keep thinking they are advancing their training by going beast mode before their fights. But that is not the only loophole I have caught, the lack of preparation when it comes to speed and agility is pronounced, with a “no plan system” that leads to fatigue, injuries and poor performance while fighting, I had to step in and develop a blue print that will work for any fighter who is willing to learn, state of the art strength and conditioning principles for boxing and MMA.

Conditioning vs technique

Before I start highlighting the important aspects of MMA and boxing macrocycles, I want to emphasize that the winner of each fight (specially on new pros and amateur fighters) isn’t always the best conditioned athlete. Conditioning and technique are two different things. They are as far as heaven is from earth, and dessert from the sea. One has nothing to do with the other one. The most conditioned athlete can run circles around the most talented fighters. So please do not confused!. I am a 46 year old athlete who does swim racing and Brazilian jiu-jitsu and judo tournaments. Against my peers advice I haven’t tried to compete on masters yet, why not? Because my conditioning is superior than most guys after 40.

Agility And Coordination: PRE-FIGHT phase cycle

Agility and coordination are the building blocks that make up sports and the tools that athletes use to express their game, whether is the smooth yet power upper cut from Manny Pacquiao, or the dynamic and graceful synchronization of arms and legs of Mayweather, or the wondrous balance and deception of Connor Mcgregor, as he evades blows in a small space. Coaches and expectators look at coordination and agility, as the key components in determining whether, someone is an athlete. Try to identify a sport that doesn’t require a high degree or coordination of agility?, chances are you won’t find one. Therefore, the first cycle is to work on coordination and agility, before starting to boost the blocks of strength and power.


Agility is not easy defined because is the culmination of nearly all the physical abilities, that an athlete possesses. When integrated with my coordination system for fighters, agility permits the athlete to react to a stimulus, start quickly and efficiently, move in the correct direction, and be ready to change direction, or stop quickly to make adjustments on their feet or arms movement.

Types of agility:

Fighters posses different types of agility:

Agility for top performance

An athlete can be compared with a computer system; both demonstrate a lot of power and potential. Without agility, however, the fighter is as ineffective as a computer that lacks the appropriate software-great potential but limited performance. There are two critical elements in developing agility, coordination and skill. The role of coordination is to execute the movements, chosen in response to a stimulus. The role of skill is to orchestrate these coordinated abilities, into an efficient and effective set of general, special, and sport specific movements.

Next Phase Cycle: Foundations of agility and coordinated movement:

MMA and boxing are sports that require athletes to posses general movement skills, in order to excel, athletes should learn and master the building blocks of sports specific movement.

  1. Balance and base of support: balance is the ability to maintain the center of body mass over a base of support, has long been classified as an important aspect of motor development. It is the underlying component, of all movement skills, specially agility.
  2. Balance is classified into two categories: static and dynamic. Static balance is inner zone balance, that is, standing in place while highlighting the intricate system, feedback system and neuromuscular activity required to stay still. Quarter zone balance is how far outside the inner zone an athlete can go without losing balance. The point where a fighter loses control is the balance threshold.
  3. MMA and boxing are the essence of dynamic balance , of being able to maintain , body mass over the base of support while the body is in motion. Consider the critical role of balance within every role of the body to align and stabilize, the entire dynamic kinetic chain to produce or reduce the forces creating movement.
  4. Essentially dynamic balance is efficiently manipulating the balance threshold. Fighters push the edge of this threshold, functionally moving in and out of balance in a way that creates fluid movement. The key is training the fighter in many different surfaces, again different components, in variable environmental conditions and so forth.
  5. Center of mass. Regardless of where the fighter starts, is advantegous for the fighter to learn to get back within his or her base of support. To keep the center of gravity in check. By gaining control of the center of gravity, the athlete takes the first step, toward efficient and successful movement, on the cage or ring.

CYCLE 3 Posture and foot interaction with ground

How and athlete’s foot interacts with the ground is as important as how a pitcher’s hand interacts with a baseball or how a golfer’s grip interacts with the golf club. A fighter must spend countless hours perfecting technical skills , but how often do they think about how the foot hits the ground?. At Tornado velocity, we teach you how to improve foot-ground interaction, that will offer greater performance rewards that working on specific technical skills. The calf represents only about 14 percent of the power within the kinetic chain, yet this component either activates or compromises all the bigger muscle groups with in the chain such as the legs, hips, torso and arms. Whether performing agility drills, practicing or competing, it is imperative to dorsi-flex at the ankle, or pull the toe up toward the shin. The toe up position should become automatic every time the knee lifts up. Assuming this position prepares the leg to reaccelerate back down through the ground by transferring power through the forefoot back up through the kinetic chain.


Good posture is critical to fighting performance, and is seen in an erect trunk, it is the result of good core stability, which in turn is created by a harmony of contractions by the transverse and rectus abdominis, erector spinae and many other muscles that help stabilize the pelvic and thoracic regions. Stability is gained by drawing in the stomach , as if trying to touch the belly button to the spine while breathing dynamically. This helps create intrathoracic pressure, which acts as a stable platform, which the forces of the legs, hips, torso and arms can be transferred more efficiently into the ground, to create movement and improve balance.


  1. Movement preparation, warm up with active movements.
  2. Joint mobility, to mobilize and strengthen faces of the body in flexion, extension and rotation.
  3. Dynamic flexibility. This work consists of a progression from walks, marches, and skips through runs, which starts at the feet and progress up the body towards the head.

Neural Innervation and the stretch shortening continuum

I use neural drills not only to improve the elastic properties of the muscles but also to improve the fighters motor learning and comprehension of the overall workout. I select these drills by considering first the goal of the training session, then where they fall within the progression from beginning to intermediate to advance. Usually for fighters these drills are from rapid to short response.

Cycle #5 fiber involvement for the elite fighter

We won’t extend on this since out of the three types of fibers, the fighter will utilize (slow twitch red, type 1) which is fatigue resistance. And fast twitch white or type II b. This develops force rapidly in short time, high power output and high anaerobic power.

Cycle #6 the making of the machine

Here is where we go full speed. After working on the parts of the fighter for top agility, coordination, and balance, it is time to grind:

Nutritional guidelines for fighters:

Carbohydrate economy is king, when it comes to nutrition practices for fighters. Glucose polymers are essential in the athlete’s regimen, performance carbohydrates distributed throughout the day will enhance peak performance. Essential fats must be added and equally spread through meals. A customize program, integrating nutrient timing concepts, is essential for every fighter, whether is light weight , feather weight or heavy weight fighter. Without a nutrient timing customize programs, a fighter will aim for disaster. As a sports nutritionist I have pledged to give only the best nutrient guidelines to make the athlete stronger and less bulnerable to deficiencies.

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