Short description:

Based on scientific evidence, Training and Conditioning for MMA covers physical training, nutrition, and injury prevention for all martial arts disciplines. It uses actual training programs and showcases real examples from countless elite MMA fighters.

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Long description:

The number of athletes training for and competing in mixed martial arts has skyrocketed to over 3.6 million, making it one of the world’s fastest-growing sports. To succeed, fighters need to not only master various martial arts disciplines but also develop the physical stamina and mental endurance to dominate their opponents.

Based on the latest science and research, Training and Conditioning for MMA details physical training, nutrition, and injury prevention for all martial arts disciplines. It uses actual training programs and showcases real examples recurring in the day-to-day preparation of countless elite MMA fighters from the American Top Team, UFC, Bellator, Sambo, and Jiu-Jitsu World Championships. Collectively, the 21 contributors to this book have trained over 200 amateur, professional, national, and Olympic MMA champions, including Amanda Nunes, Junior Dos Santos, Marcus "Buchecha" Almeida, Mark Hunt, Yoel Romero, Héctor Lombard, and Glover Teixeira. The quality and extent of the knowledge they share in these pages is simply unmatched in the world of MMA training resources.

Developed for combat athletes and the trainers and coaches who work with them, Training and Conditioning for MMA is a complete manual for all training-related aspects of MMA, featuring the following:

• Methodology of sports training, including the periodization model used at American Top Team
• Principles for designing a fighter’s training program
• Physical assessment of a fighter, from body composition to flexibility
• Importance of nutrition in high-level training
• More than 45 proven training programs for a wide range of martial arts disciplines, athlete types, and levels, accompanied by photos of professional MMA fighters demonstrating exercises and techniques
• Prevention strategies for MMA-related injuries

Comprehensive yet practical, Training and Conditioning for MMA is the definitive resource for success for developing future champions.

Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

"This book covers everything about strength and conditioning, nutrition, periodization, injury and prevention, and, more importantly, it shows real training models that could be used to get you in the best shape and performance mode. I highly recommend Training and Conditioning for MMA."
—Junior Dos Santos, Brazilian Professional Wrestler and Mixed Martial Artist, Former Heavyweight Champion of UFC

“After training with professor and scientist Stéfane Dias (in Melbourne, Florida), I can assure you he knows everything about the training and physical preparation of fighters. He shares that knowledge with you in Training and Conditioning for MMA.”
—Anderson Silva, MMA Legend and Former UFC Middleweight Champion

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Table of Contents:

Chapter 1. Concepts in the Methodology of Sports Training
Overload Principle Applied to Sports Training
Modes of Training
Traditional Periodization Methods
Block Periodization
Periodization Model Used at American Top Team
Construction of a Training Session

Chapter 2. Program Design
Principles of Resistance Training
Resistance Training for Strength and Muscle Hypertrophy
Resistance Training for Power
High-Intensity Interval Training
New Russian Concept of Training
Methods of Training the Heart Muscle
Methods of Directing Adipose Tissue Activity
Heat Acclimation

Chapter 3. Physical Assessment of the Fighter
Body Composition
Metabolic and Cardiorespiratory Fitness: Laboratory Testing
Metabolic and Cardiorespiratory Fitness: Field Testing
Tests Specific to Fighters
Neuromuscular-Musculoskeletal Fitness
Velocity
Flexibility

Chapter 4. The Importance of Nutrition in High-Level Training
Energy
Carbohydrates
Protein
Fat
Vitamins
Minerals
Ergogenic Aids

Chapter 5. Methods of Training for MMA
Body Weight Training
Resistance Training
Agonist-Antagonist Training
Eccentric Training
Functional Training
Suspension Training
Power Training
Specific Power Training
Power Endurance Training
Speed Training
Agility Training
Precompetition Training
MMA-Specific Cross Training
Training for Adaptive MMA Athletes
Training to Improve MMA Takedowns
MMA, Muay Thai, and Jiu-Jitsu Preparation Training for Women
Training for Wrestlers and Grapplers
Training for Jiu-Jitsu
Outdoor Training for MMA
High-Intensity Interval Training for MMA
Circuits for Five-Round Matches
Resistance Band Training
Training Using the Isoton Method
Training to Increase Muscular Endurance and Number of Mitochondria in Type II Muscle Fibers
Training to Increase Strength and Power in Type II Muscle Fibers
Training to Increase Speed

Chapter 6. Prevention of MMA-Related Injuries
Injury Prevention in MMA Fighters
Head and Face Injuries
Spinal Injuries
Elbow, Wrist, and Hand Injuries
Shoulder Injuries
Hip and Thigh Injuries
Knee Injuries
Ankle and Foot Injuries
The Science of Stretching and Flexibility

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