The Post-Fight Training Block

You just finished a fight…what’s next?

What changes will you make? Do you have strength and conditioning game plan? Should you jump into the same old routine? Are you planning to start another strength cycle? Is your goal conditioning-based? What qualities are you trying to develop?

Post Fight Training for MMAIf you are planning on fighting in another 12 weeks or so, here are a few things to consider:

  1. You just cut anywhere from 12-25 pounds for weigh-in’s. What effect did that have on your muscle mass? Your Strength? Your cortisol levels?
  2. Fighting is mentally and physically demanding, how did your last camp go? Were you tired all the time? Did you get sick at all? How was your sleep?
  3. Did you sustain any damage in your fight? Joint injuries? Ligament sprains? Muscle pulls? Contact-related Edema?

Most likely, some of the things I mentioned above occurred.

Here are some post- fight training tips to
keep you healthy and get you back on track!

Take Creatine

Creatine might be the most researched supplement on the planet. If taken correctly, it’s a great supplement for power development, recovery, strength, and hypertrophy.

So why creatine now?

During your weight cut, you most likely lost a little bit of muscle and a small amount of strength. Now that bodyweight isn’t as much of an issue, its time to get that strength and muscle mass back!

Most studies say that 5 grams of creatine a day is a perfect amount and in my experience, this works very well.

Here is some great information on the benefits of creatine. Once you read the list, you will see why it’s a no brainer!

Hypertrophy Training

If you’ve ever wanted to focus on “getting yoked,” now is the time!

There are very few times when I tell fighters to focus on hypertrophy, but post-fight is the perfect time.

MMA Fighters Post Fight TrainingThis is a completely different way to train than I normally recommend for fighters, but you should get some excellent adaptations and put on some lean muscle. The goal is not to become a bodybuilder, but to put on a couple pounds of muscle in 4-5 weeks.

Here is a 3- day program to try out:

Things to note:

  • Complete 4-5 sets of 10-12 reps for each exercise
  • :90 recovery in between each set
  • Work at approx 65% of your perceived rate of exertion

Day 1

Deadlift
Plyo push up
Bench press
Incline dumbbell press
Skull crusher

Day 2

Squat
Pull-up
Bent over row
Inverted row
Barbell bicep curl

Day 3

Barbell bridge
BB RDL
Heavy get ups
Overhead carries
Landmine press

Add in some different GPP

Post-fight training is an excellent opportunity to learn some new exercises, train your weaknesses, and change it up a bit.

Now, I’m not saying it’s time to become an Olympic lifter or long distance runner, but change can be good. Here are some things to try:

You can try anything that seems fun, just make sure it has a purpose and is not just a physical beat down. Remember, any idiot can make another idiot tired.

After this short hypertrophy block, it’s time to re-focus on strength and power. Try to set up your program so you finish your main lifts 10-20lbs heavier than your previous strength cycle.

Strength takes time. If you can make small jumps every cycle, just imagine where you will be in a couple years!!

Train smart, train hard!

3 Comments

  • So for example day 1 is 4-5 sets of DL x 10-12 reps
    Then plyo push-ups for 4-5 sets of 10-12
    The bench for 4-5×10-12
    Then incline db for 4-5×10-12
    Finially skull crushers for 4-5×10-12 ?

    Or do you chose one of the bench, or db jncline ?

    • Scott- I should have been more specific. The whole purpose of higher rep ranges is to do something completely different from the last peak of the strength cycle prior to the fight. The deadlift percentage should actually be a bit lower, perhaps in the 50% to 55% range. As far as order goes, it’s basically an old school bodybuilder split training regimen. Day 1 would be Deadlift, chest, tris, Day 2 would be Squat, back and bi’s, and Day 3 would be bridges and shoulders. The template is very generic but you get the idea, we are trying to “chase the pump ” as Arnold would say. These type of workouts will leave you tired and sore in a different way. I am ok with that as long as it’s post fight and will not take away from MMA training. Make sense??

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