Peaking isn’t about randomly doing less, it’s a planned shift in volume, intensity, and focus. This article breaks down how to peak properly in a six-week camp so you show up sharp, not sore.
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Training with nagging injuries is tricky—but stopping completely or pushing through blindly aren’t your only options. If your knee flares up during takedowns or your shoulder’s been sore for weeks, you can still make progress. This article breaks down how to adjust strength and conditioning around pain without losing momentum.
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You’ve gotten stronger in the gym—but your strikes and takedowns still feel slow. This disconnect is common when strength outpaces speed. If you’re not training how fast you can apply force, that new strength won’t transfer to the cage or ring. Here’s how to fix the strength-speed mismatch and train for real explosiveness.
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Feeling run-down doesn’t always mean skipping the gym. Fighters often train through fatigue—but smart adjustments can make the difference between progress and burnout. This article gives real-world examples of how to modify your training when you’re sore, sleep-deprived, or just mentally off, along with clear takeaways to apply immediately.
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Roadwork has been part of combat sports culture for decades. It builds tendon resilience, improves lower body development, and supports the aerobic system. But by itself, it doesn’t match the intensity or unpredictability of a real fight. This article explains how to structure your conditioning better—without throwing out roadwork entirely.
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Training for MMA requires more than just hard work—it demands a strategic approach. Fighters and hobbyists need to balance strength, power, and conditioning while managing fatigue. This article breaks down the key components of MMA strength and conditioning, from energy system development to structuring a fight camp effectively. Whether you're preparing for competition or training recreationally, understanding these principles can help you improve performance and longevity in the sport.
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Striking power in combat sports relies on strong, explosive rotation—not just upper-body strength. This article covers why rotational strength matters, which muscles drive it, and common training mistakes that limit your power. If you want harder, faster strikes, rotation needs to be part of your training.
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A proper warm-up does more than get you loose—it directly impacts your performance and injury risk. The R.A.M.P. protocol (Raise, Activate, Mobilize, Potentiate), developed by Dr. Ian Jeffreys, offers a structured approach that primes the body for high-intensity training. Each phase serves a specific purpose: increasing circulation, engaging key muscle groups, improving mobility, and preparing the nervous system for explosive movement. Whether you're a fighter, lifter, or athlete in any sport, following the R.A.M.P. framework can help you train harder, safer, and with more focus.
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The 1x20 method is a simple but effective strength training approach built around one set of 20 reps per exercise. Originally developed by Dr. Michael Yessis, it targets strength, endurance, and durability—making it ideal for combat sports athletes. This article breaks down why it works, how to implement it, and how it helps build a resilient, well-rounded athlete.
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Weight cutting is a common practice in combat sports, but rapid weight loss can reduce strength, endurance, and overall performance. Dehydration and muscle loss impact fight readiness, making recovery strategies crucial. Learn how to minimize the negative effects of weight cuts while maintaining peak performance.
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Tracking progress in strength and conditioning helps combat sports athletes optimize performance and avoid plateaus. By monitoring key metrics like strength, endurance, and recovery, fighters can make data-driven adjustments to their training. Learn the best methods to track performance and improve results in the ring or cage.
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Deload weeks are essential for combat sports athletes to recover from intense training while maintaining progress. By strategically reducing intensity, volume, or frequency, fighters can prevent overtraining, reduce injury risk, and restore performance. Learn how and when to implement a deload for long-term success in combat sports.
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A structured warm-up and cooldown routine improves performance, prevents injuries, and enhances recovery in combat sports. Learn how to use the RAMP method for optimal training.
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Neck strength is a key but often neglected factor in combat sports. Whether you're striking, grappling, or clinching, a strong neck helps absorb impact, maintain posture, and reduce injury risk. This article breaks down why neck strength matters, the muscles involved, and how to train effectively.
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Fight week is a crucial phase for combat sports athletes, where strategic tapering ensures optimal performance. Proper tapering involves reducing training volume while maintaining readiness and minimizing fatigue. This article explores the principles of effective tapering, emphasizing individualized training adaptations, gradual transitions into peaking, and the importance of monitoring readiness. By understanding these concepts, fighters can peak their performance on fight night and avoid common mistakes that can hinder their success.
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In combat sports, raw strength isn’t enough—you need the ability to hold positions, control opponents, and resist force. This is where isometric strength comes in. Whether you're working in the clinch, fighting for underhooks, or locking in a submission, isometric training builds the strength needed to maintain dominant positions. By incorporating yielding and overcoming isometrics, fighters can develop stronger joint angles, improve muscular endurance, and reinforce stability under pressure. Here’s how isometric training fits into a well-rounded strength and conditioning program for combat sports.
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Modern training tools are changing how combat sports athletes approach strength, conditioning, and recovery. Wearable trackers, video analysis, and velocity-based training can offer valuable insights, but not every gadget is worth the investment. This article breaks down which tools genuinely help fighters improve performance and how to integrate them without losing sight of the fundamentals.
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Effective year-round strength and conditioning training is essential for success in combat sports. By assessing an athlete's current situation, understanding the specific demands of their sport, and strategically planning workouts around fight camps, both hobbyists and competitive fighters can enhance their performance. This approach ensures that training remains consistent and tailored to individual needs, ultimately leading to improved skills and overall athleticism.
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Many combat sports athletes rely on hot and cold therapy for recovery, but are these methods actually helping? Ice baths, contrast therapy, and other temperature-based treatments have been widely used, yet research shows their effects on muscle recovery, inflammation, and performance aren’t as straightforward as they seem. Understanding when to use these recovery tools—and when to avoid them—can make a difference in training and competition.
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Injuries are common in combat sports, but they don’t have to stop progress. Fighters can adjust training to work around injuries while allowing proper recovery. Whether modifying strength work, using low-impact conditioning, or prioritizing rehab, smart adjustments help maintain performance without making injuries worse. This article covers practical strategies for staying strong while healing.
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