A CROSS-SECTIONAL PERFORMANCE ANALYSIS AND PROJECTION OF THE UFC ATHLETE
VOLUME ONE TABLE OF CONTENTS
6 ACKNOWLEDGMENTS
8 INTRODUCTION
10 CHAPTER ONE: WINNING IN TODAY’S UFC
20 CHAPTER TWO: MAINTAINING HEALTHY ATHLETES AND REDUCING INJURIES
30 CHAPTER THREE: OPTIMIZING THE TRAINING PROCESS
36 CHAPTER FOUR: MANAGING THE TRAINING PROCESS
44 CHAPTER FIVE: PHYSICAL PERFORMANCE BENCHMARKS OF THE UFC ATHLETE
60 CHAPTER SIX: METABOLIC HEALTH THROUGH PERIODIZED PERFORMANCE NUTRITION
74 CHAPTER SEVEN: THE UFC PERFORMANCE PARADIGM
80 SUMMARY
4 5 ACKNOWLEDGMENTS
The creation of this journal, and further, the conceptualiza- tion and operation of the UFC Performance Institute, could not have been possible without the support of many key individuals along the way.
On behalf of the UFC Performance Institute team, I’d like to thank former UFC Chief Executive Officer Lorenzo Fertitta, Endeavor Chief Executive Officer Ari Emanuel, UFC President Dana White, UFC Chief Operating Officer Lawrence Epstein, UFC Chief Financial Officer Andrew Schleimer, former UFC Chief Global Brand Officer Garry Cook and Ardent Sports Managing Director Nick Smith.
To the athletes, coaches, support staff, fans and media that comprise the MMA community, thank you for affording us the opportunity and the platform to serve you and to play a role in the evolution of the greatest sport on earth.
JAMES KIMBALL VICE PRESIDENT, OPERATIONS UFC PERFORMANCE INSTITUTE
6 7 INTRODUCTION
FORREST GRIFFIN VICE PRESIDENT OF ATHLETE DEVELOPMENT
Forrest Griffi n serves as Vice President of Athlete Development for UFC. Griffi n joined UFC’s front offi ce following a Hall of Fame career that included winning the inaugural season of the groundbreaking reality show The Ultimate Fighter® and capturing the light heavy- weight championship. In his current role, Griffi n is responsible for developing and executing key athlete-based initiatives, as well as supporting the conception, expansion, and implementation of the UFC Performance Institute.
aving come to mixed martial arts from other Our team at the UFC Performance Institute does sports, I was surprised by the lack of an not have all of the answers. Yet. But we do have Hestablished, clear and concise method for the most comprehensive approach to asking how to physically prepare for MMA. Later in my the right questions and access to data to obtain career, when I could afford to, I attempted to de- the answers. velop a holistic training approach incorporating MMA skill training, strength and conditioning (led We’ve looked at historical fi ght trends to deter- by a coach with more than an online certifi cation), mine what it takes to win across every weight physical therapy and nutrition. This system, how- class in each gender. We’ve examined injuries ever, was not as effective as I had hoped. The that have occurred, when they occurred and ways reason was simple: lack of integration. There was to prevent them from happening again. We’ve no collaboration between coaches. Each coach worked to identify effective strategies for strength would ask 100% of me for every training session, and conditioning programming and periodization, irrespective of what training I had just completed in addition to the key physical attributes of the or what I was doing next. I knew I had all the right UFC athlete. We’ve analyzed statistics around pieces, but I was unable to structure them in a weight management, making weight and its effect cohesive manner that allowed me to perform at on performance. And most important, we’ve built an optimal level on fi ght night, rather than one or a performance paradigm refl ecting all of this in- two weeks before. formation, attempting to answer the very question that has eluded us all—simply put: how to train I was left, like most athletes and coaches at for MMA. the time, with more questions than answers. How does strength training integrate with MMA “Sharing best practices for performance optimiza- skill training? How many times do you have to tion with athletes and coaches around the world.” drill a skill before it is locked into your muscle memory? Is muscle memory a thing? How do That was our ambition for the UFC Performance fi ghters know what physical traits to work on out Institute when it was conceptualized three years of camp based on their individual fi ghting style? ago, and it remains our primary objective after our How long should a camp be? Where do babies fi rst year of operation. Working with hundreds of come from? You get the idea. Nobody could ever UFC athletes since we opened our doors has give me evidence-based answers that wholly allowed us to collect and analyze over 30,000 satisfi ed these questions. And that is because the various performance metrics and data points. canon of training for modern MMA had not yet This journal represents our fi ndings and beliefs. been defi ned. All of this to say I have an unhealthy obsession with fi nding the best, most effective way to train for MMA.
8 9 CHAPTER ONE: WINNING IN TODAY’S UFC CHAPTER ONE
WINNING WITHOUT KNOWING YOUR DESTINATION, YOU HAVE NO DIRECTION IN TODAY’S UFC
o win in any competition, having a clear understanding of Competition in the UFC has a complexity unlike any other sport. the goal or target defines your probability of success. Only With technical, tactical, physical and psychological components all T by identifying the level that must be achieved in order to affecting a framework that has different fighting styles, weight prevail can an individual acknowledge the standards that must be classes, gender differences, and the lack of a clearly defined ath- transcended for victory. Nowhere else is this more apparent than lete profile, UFC is among the world’s most complex sports. So during the chaos of the prize fight, where the margin between how do we best understand the destination that is a UFC World winning and losing is small. However, simply understanding a Championship, and what is the best way to get there? goal, target or destination is only part of any performance puzzle. Indeed, “understanding the height of a mountain is one thing, but To begin to define ‘What it Takes to Win’ in the UFC, we must understanding the shape of the mountain is crucial when deciding first seek to understand the characteristics of competition and the the best way to get to the top!” respective components that formulate the fight. Since 2002, over 3,900 individual UFC bouts have taken place, and this is where Consideration of the respective components that underpin winning we start our journey. We start at the ‘destination,’ and once we is critical if we are to accurately evaluate how challenging it will know where we are going, we can create the best pathway to get be to reach a required standard. So-called ‘determinants of perfor- there. Only then are we able to begin to define ‘What it Takes to mance’ are the variables that go into making a task, challenge or Win’ in today’s UFC. performance what it is; each variable has a direct influence on the level at which the target is set. These determinants of performance represent the individual building blocks of the performance itself, and collectively manipulate the level of the goal or performance standard.
10 11 CHAPTER ONE: WINNING IN TODAY’S UFC CHAPTER ONE: WINNING IN TODAY’S UFC FIGHT DURATION
n 2002, the average duration of a UFC AVERAGE UFC FIGHT TIME (2002 - 2017) bout was 8:06. (see figure 1.1) Through 12:00 2008 there was little change, with fight 10:43 I 10:48 duration only increasing by 3.9%. After 9:36
2008 fight times steadily increased, with ) 8:06 8:24 fights in 2017 lasting on average 10:43. 7:12 MINUTES Throughout the 16-year period starting ( 10:54 6:00 LONGEST AVERAGE in 2002, UFC fights have gotten longer 4:48 TIME WAS IN 2016
by 2:37, a 32.2% change. With no major DURATION 3:36 7:55 changes in rules or regulations before 2017, 2:24 SHORTEST AVERAGE TIME WAS IN 2004 we can speculate why fights may last longer 1:12 (e.g. referees standing fighters up more, 0:00 the growing influence of defensive tech- 2002 2003 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013 2014 2015 2016 2017 niques, athletes being better physically pre- Figure 1.1 pared, or greater parody in match making). Regardless, fighters and coaches must consider the implications that a longer fight may have on tactics, strategy and/or their approach to physical preparation.
Importantly, when considering the average fight time by weight class, trends become apparent. (see figure 1.2) A near-linear incremental relationship in fight duration exists from heavyweights through to the light- est 115lb women strawweights (n.b. there is insufficient data for women’s 125lb and 145lb weight classes to be considered for analysis). The difference between heavy- weight and strawweight bout duration is 4:33; almost equivalent to a full round of competition in UFC. Within the men’s division, there is a 3:50 difference between heavyweight and flyweight bouts. With the exception of a slight anomaly for the 135lb men’s bantamweight, the linear increment in average bout duration is 30.3 sec per weight AVERAGE FIGHT TIME BY WEIGHT CLASS class from heavyweight to strawweight. WSW 12.35 WBW 12 FLW 11.52 BW 10.28 FTW 10.47 LW 10.26 WW 10.04 MW 9.23 LHW 8.47 HW 8.02
0:00 2:24 4:48 7:12 9:36 12:00 14:24 DURATION (MINUTES) Figure 1.2
12 13 CHAPTER ONE: WINNING IN TODAY’S UFC CHAPTER ONE: WINNING IN TODAY’S UFC WIN METHODS WIN METHODS BY WEIGHT CLASS
WOMEN’S STRAWWEIGHT HAS THE HIGHEST hile insights on fight duration can potentially influence HEAVYWEIGHT DECISION PERCENTAGE When examining fight finishes, obvious HAS THE HIGHEST WOMEN’S STRAWWEIGHT preparation in terms of strategy, psychology and physical KO/TKO PERCENTAGE HAS THE HIGHEST trends again become apparent—the heavi- W conditioning, taken alone it provides limited value in terms SUBMISSION PERCENTAGE 65.9% er the weight class, the more likely a fight of defining ‘What it Takes to Win.’ In a sport like MMA, where a 70.0% 60.1% will be finished before going to the judges’ variety of methods can be used to win the fight, it is important to 27.1% decision (see figure 1.5). The vast majority of understand the manner in which fights are won. In 2002, 54.7% heavyweight bouts, 73.5%, are won by fin- of all fights were finished by KO/TKO (see figure 1.3). In 2017, 52.5% ish. By comparison, for 155lb lightweights that number was only 31.9%. This reduction in knockout finishes 50.5% of fights are stopped, and for male happened concurrently with an increase in fights going to deci- 35.0% 125lb flyweights the finish percentage is sion (28.3% to 50.3%). Ranging between 15.1% and 31.6% since just 39.7%. Women’s 115lb strawweights 2002, submissions in 2017 accounted for only 16.5% of wins. have the lowest finishing potential with only 17.5% Interestingly, during the eight-year period from 2002-09, there was 34.1% of fights having a stoppage. a 37.1% change (↓) in KO/TKOs, while in the subsequent eight years from 2009-2017, there was only a 7.2% (↓) change in fights 0.0% For all weight classes, the majority of fights won by KO/TKO. Similarly, the change in decisions was 51.2% HW LHW MW WW LW FTW BW FLW WBW WSW that have a stoppage are finished by punch- from 2002-09 (↑), and only 17.2% (↑) from 2009-17. It is clear that es (45%; see table 1.1). Indeed, heavier over the past eight years the means by which fights are won or lost Figure 1.4 KO/TKO SUBMISSION DECISION weight classes—heavyweight (67.4%), has stabilized. light heavyweight (56.7%)—have a higher proportion of fights finished by punches Data indicate that weight class clearly influences fight character- FINISH BY WEIGHT CLASS compared with lighter weights—men’s fly- istics (see figure 1.4). Across all weight classes, heavier bodies weight (39.3%) and women’s strawweight have a higher incidence of KO/TKO finishes, regardless of gender. (13.8%). From a submission perspective, An average of 60.1% of all heavyweight fights are finished by KO/ rear-naked chokes (RNC) have produced TKO, with only 26.5% going to decision. Only 20.5% of male 125lb the most finishes, (48.9%) followed by flyweight bouts are finished by KO/TKO, with the majority (60.3%) 39.4% guillotine chokes. (25.3%) Strawweights THE PERCENTAGE DIFFERENCE going to a decision. Similar trends are also apparent in female 80.0% BETWEEN MENS HEAVYWEIGHT have the highest incidence of RNC finish- weight classes, with 29.4% of 135lb bantamweight bouts being FINISHES AND WOMENS es (48.3%), while 145lb featherweights 73.5% STRAWWEIGHT FINISHES finished by KO/TKO, and only 7.1% of 115lb strawweight fight- have the highest percentage of finishes by ers winning by KO/TKO. Perhaps most interesting, the women’s 60.0% guillotine choke (11.6%). 62% 61.1% strawweight division has the highest percentage of fights won by 52.5% submission across all weight classes (27.1%). Using win-method- 50.5% 49.8% 45.9% by-weight-class data, the value of examining specific determinants 40.0% 45% 39.7% of success begins to become apparent. Indeed, by understanding 34.1% how fights are won, it is possible to be more strategic in shaping performance and to direct training strategy accordingly. 20.0%
WIN METHODS IN UFC (2002 - 2017) 0.0% HW LHW MW WW LW FTW BW FLW WBW WSW 50.3% Figure 1.5 54.7% HIGHEST DECISION 60.0% HIGHEST KO/TKO 31.6% PERCENTAGE RATE FINISH TYPE BY WEIGHT CLASS (%) PERCENTAGE RATE HIGHEST SUBMISSION WAS IN 2016 WAS IN 2002 PERCENTAGE RATE WAS IN 2007 WEIGHT Punches Elbows Knees Kicks Armbar Shoulder Leg Lock Other Lock RNC Triangle Guillotine Arm Triangle Other Choke Dr. Stoppage 45.0% HW 67.4 4.2 3.4 4.2 2.7 1.5 1.9 1.5 3.4 0.8 3.8 1.5 1.5 2.3 LHW 56.7 3.2 5.3 4.0 2.8 2.4 0.4 0.4 10.5 0.8 5.7 2.4 2.4 2.8 MW 41.9 5.1 4.8 6.6 4.0 1.4 1.7 0.6 12.0 5.1 10.0 3.1 1.1 2.6 30.0% WW 41.8 4.9 7.1 4.6 4.9 1.7 0.7 0.0 14.9 3.2 6.4 2.9 3.4 3.4 LW 33.9 2.5 3.3 6.8 5.5 1.5 1.0 0.0 23.4 4.5 9.5 1.3 3.8 3.0 FTW 49.0 2.0 4.8 2.0 2.7 0.7 0.0 0.7 14.3 4.1 11.6 1.4 4.8 2.0 15.0% BW 39.6 3.0 3.0 2.2 8.2 1.5 1.5 0.7 21.6 3.0 10.4 3.7 1.5 0.0 FLW 39.3 3.6 3.6 1.8 5.4 3.6 0.0 0.0 28.6 0.0 10.7 1.8 0.0 1.8 0.0% WBW 28.9 15.8 7.9 7.9 13.2 0.0 0.0 0.0 10.5 2.6 2.6 5.3 2.6 2.6 Figure 1.3 2002 2003 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013 2014 2015 2016 2017 WSW 13.8 3.4 0.0 3.4 20.7 0.0 0.0 0.0 48.3 0.0 6.9 0.0 3.4 0.0 Table 1.1
14 15 CHAPTER ONE: WINNING IN TODAY’S UFC CHAPTER ONE: WINNING IN TODAY’S UFC WORK RATES – STRIKING KEY PERFORMANCE INDICATORS BY WEIGHT CLASS MEN WOMEN
LIGHT orth consideration as a proxy of AVERAGE STRIKES ATTEMPTED PER MINUTE IN UFC HEAVY MIDDLE WELTER LIGHT FEATHER BANTAM FLY BANTAM STRAW HEAVY ‘fight intensity,’ strike frequency 9 demonstrates the way in which 1 Strikes Strikes Strikes Strikes Strikes Time in Strikes Time in Strikes Strikes W Landed Landed Landed Landed Landed Ground Control Landed Ground Control Landed Landed the UFC has evolved technically and 6.75 tactically in the past 16 years. In 2002, only 2 Sig. Strikes Time in Ground Head Time in Time in Strikes Time in Strikes Sig. Strike Strikes an average of 4.25 strikes per minute were Landed Ground Control Stikes Attempted Ground Control Ground Control Landed Control Landed Success Rate Attempted thrown during a bout. In 2017, the average 4.5 3 Stikes Time in Strikes Time in Time in Time in Sig. Strikes Time in Strike Sig. Head 8.5 Attempted Control Attempted Control Control Control Landed Control Success Rate Strikes Laned has grown to 8.5 strikes per minute; rep- AVERAGE resenting a two-fold increase in striking STRIKES/MIN Sig. Head Sig. Stikes Sig. Strikes Sig. Stikes Ground Head Sig. Strike Ground Offensive Ground Head Sig. Strikes 2.25 4.17 IN 2017 4 frequency (see figure 1.6). LEAST AMOUNT Strikes Landed Success Rate Landed Success Rate Strikes Attempted Success Rate Control Time Passes Strikes Attempted Landed OF STRIKES/MIN WAS IN 2004 5 Stike Ground Head Ground Head Sig. Head Sig. Strike Offensive Strikes Sig. Strike Strikes Ground Head All female weight classes have higher strike 0 Success Rate Strikes Landed Strikes Landed Strikes Landed Success Rate Passes Attempted Success Rate Attempted Strikes Attempted rates than their male counterparts. When 2002 2003 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013 2014 2015 2016 2017 Table 1.2 examining strike rates by weight class, the Figure 1.6 lightest weight classes, with the exception of male 125lb flyweights, have the high- AVERAGE STRIKES ATTEMPTED PER MINUTE BY WEIGHT CLASS KEY PERFORMANCE INDICATORS BY GENDER est strike rates per minute. Interestingly, heavyweights have an inverse relationship KPI IMPORTANCE RANK MEAN (per minute) between a high number of finishes by KO/ 8.9 SEEKING TO TKO (60.1%) yet the lowest strike rate per 6.72 HIGHEST STRIKES ALL WOMEN MEN ALL WOMEN MEN LOWEST STRIKES ATTEMPTED/MIN min (6.72). These data clearly reinforce the ATTEMPTED/MIN WERE BY WOMEN’S WERE BY Total Strikes Landed 1 1 1 5.5 6.2 4.9 UNDERSTAND influence that impact force has on determin- STRAWWEIGHTS 9 HEAVYWEIGHTS Significant Strikes Success (%) 2 5 4 53 45 45.1 ing the outcome of heavier weight classes Total Strikes Attempted 3 2 7 10.4 11.6 9.2 THE RESPECTIVE (see figure 1.7). 6.75 Time in Ground Control (sec) 4 4 2 3.5 9.5 7.7 COMPONENTS THAT Significant Strikes Landed 5 10 5 3.8 4.2 3.4
4.5 Time in Total Control (sec) 6 7 3 12.8 14.1 11.5 INFLUENCE SUCCESS Total Ground Head Strikes Attempted 7 6 6 1.8 2 1.7
8.9 IS A FUNDAMENTAL 6.72 7.43 7.07 7.62 7.69 7.81 8.12 6.98 8.87 Total Strikes Success (%) 8 12 16 45.1 53.3 52.6 2.25 Offensive Passes 9 8 11 0.1 0.1 0.1 PART OF DEFINING Takedown Success (%) 10 3 19 43.2 46.3 39.5 0 Significant Head Strikes Landed 11 15 8 2.5 2.8 2.2 HW LHW MW WW LW FTW BW FLW WBW WSW ‘WHAT IT TAKES Figure 1.7 Total Ground Head Strieks Landed 12 9 9 1.4 1.5 1.3 TO WIN’. KEY PERFORMANCE INDICATORS Time in Miscellaneous Ground Control (sec) 17 30 10 8.6 3.7 3.3 Table 1.3
y adopting more powerful statistics, it is possible to define In considering the KPIs relative to gender, both men and women ‘Key Performance Indicators’ (KPIs) that impact each weight rank ‘total strikes landed’ as the first variable that influences success B class. During each bout 167 individual fight metrics are (see table 1.3). Rankings of importance then become divergent PRACTICAL APPLICATION recorded, analyzed, and evaluated against their respective impor- between genders. Perhaps most notable, ‘takedown success’ tance to the final outcome of a fight. By ranking these variables, percentage is ranked the third-most important indicator of suc- it becomes possible to distinguish the importance of different cess for females, whereas it is ranked 19th for males. It should be n summary, seeking to understand the respective components and consequently question what improvements are needed to tran- technical components (e.g. stand-up, takedowns, ground fighting). noted that these data do not show ‘how’ fighters win, but rather that influence success is a fundamental part of defining ‘What scend the desired competition standard. UFC represents the most The top five variables which most impact winning, relative to the which metrics are ‘related’ to winning. While takedown success I it Takes to Win’. Working to distinguish ‘determinants of per- complex of sporting arenas. The data presented in this chapter incidence with which they occur, are presented in table 1.2. (%) is obviously of great importance, in this instance other metrics formance’ and the contribution they make is critical when working provides insight into the way in which the sport of MMA has have a higher relationship to winning in males vs. females. ‘Signifi- to identify trainable characteristics that coaches and athletes can changed and evolved throughout the years, as well as defining Variables relating to striking hold high rankings as KPIs for all cant strikes landed’ is 5th highest for men, but only the 10th most improve upon in order to increase the probability of success. For what formulates competition in UFC today. Taking the first steps weight classes. Indeed, the ability to execute striking techniques impactful variable for women. Also of interest when considering this reason, the first step in any performance strategy is actually at to understand the determinants of performance relating to these in an effective fashion is a critical aspect that directly influences previous data that highlight the trend for increased striking rates in the end! Put another way, clearly understanding the intricacies of tactical aspects (e.g. win methods, KPIs) makes it possible to success across all UFC weight classes. Elsewhere, controlling an today’s UFC, ‘significant head strikes landed’ is only the 15th and the final competition should ultimately shape the steps an athlete cascade understanding into additional technical, physical and opponent, be it on the feet or ground fighting, is of significance and eighth-most important KPI for women and men, respectively. takes to get there. It allows coaches to conduct a gap analysis psychological determinants in an accurate and intentional manner. also has a high effect on the probability of winning a fight. between ‘what is needed’ and ‘where their athlete is at currently,’ Without knowing your destination, you have no direction!
16 17 CHAPTER ONE: WINNING IN TODAY’S UFC CHAPTER ONE: WINNING IN TODAY’S UFC
QUICK TAKES
Average bout duration in UFC is 10 minutes, 43 seconds. • Heavyweights have the shortest bout duration (8:02) • Strawweights have the longest bout duration (12:35) • Each incremental weight class is on average 30.3 seconds longer (3.3%)
There is a relationship between weight class and finish percentage for men and women. • 60.1% of heavyweight fights are won by KO/TKO • 60.3% of flyweight fights go to decision • Middleweight has the most even distribu- tion of win methods (38.2% KO/TKO; 22.9% submission; 38.9% decision) • Rear-naked choke is the most common submission finish
The number of average strikes attempted per minute (8.5) has doubled in the past 16 years, and continues to trend upward. • Women’s bantamweight (8.87) and strawweight (8.9) have the highest strike frequency per minute in UFC • 72% of the top 5 key performance indi- cators for all weight classes are related to striking techniques
18 19 CHAPTER TWO: MAINTAINING HEALTHY ATHLETES AND REDUCING INJURIES CHAPTER TWO
MAINTAINING HEALTHY ATHLETES AND REDUCING INJURIES INJURIES ARE OUR BEST TEACHERS
rizefighting involves two athletes competing under distinct Gaining an understanding of the underlying mechanisms of injury rules of engagement. However, due to the ferocity and as well as the nature and frequency with which they occur pro- P aggressive nature of striking, takedowns, throws and sub- vides critical insight into injury characteristics. To best support the mission attempts, combat sports like MMA are generally consid- health and safety of UFC fighters, it is critical to generate accurate ered more dangerous and injury-prone compared with other athletic information that enhances our ability to minimize fight withdrawals endeavors. To date, awareness of injury risk relating to preparation due to injury, return athletes to the Octagon faster, and develop and competition has been lacking, and little is known about the standards of care that minimizes injury risk for all UFC fighters. primary injury risk factors pertaining to world-class UFC fighters.
20 21 CHAPTER TWO: MAINTAINING HEALTHY ATHLETES AND REDUCING INJURIES CHAPTER TWO: MAINTAINING HEALTHY ATHLETES AND REDUCING INJURIES ORTHOPEDIC PHYSICAL ASSESSMENT EVALUATION OF STANDARDS
rthopedic evaluation provides an assessment of a) joint Functional mobility is a fundamental component of muscle, verage values for UFC fighters indicate that many athletes have Perhaps the biggest area that presents as predisposed to injury in health, b) the presence of injury ‘risk factors’, and c) the sta- joint and connective tissue health, and in many situations a a large navicular drop, or collapsed arch of the foot, in some UFC fighters from the orthopedic evaluation is the shoulders and O tus and/or extent of rehabilitation from prior injury. For ex- reduced or excessive ROM can be identified as an injury predictor. Acases up to 17mm. Issues such as this can significantly cervical spine region. Normative values for shoulder ROM in UFC ample, athlete screening identifies deficits in functional movements Indeed, owing to the requirements of MMA techniques, the habitual affect an athlete’s ability to generate power off the canvas, and not fighters are very poor when compared with other non-combative that potentially predispose a fighter to increased risk of injury. In- biomechanical posture that combat sports can influence, and the only lead to potential biomechanical issues but also sub-optimal elite athletes. To compound this lack of shoulder range, a high deed, prior research shows that something as simple as a great- effect that historical injury can have on long-term joint health, MMA performance in key technical maneuvers (e.g. kicks and knee incidence of restricted cervical spine (i.e. neck) mobility is also found er than or equal to 10% bilateral asymmetry in a functional fighters can be significantly affected by basic functional asymme- strikes, movement and change of direction). in this population. It is likely that limited shoulder and neck ROM is measure can increase injury risk by 70-90%. In addition to tries that can ultimately present as large-scale injury problems. a consequence of the defensive guard position fighters chronically evaluating injury risk, orthopedic evaluation (i.e. functional move- Table 2.1 presents normative values for UFC fighters (n = 223; Elsewhere, ankle range of motion appears very good in UFC fight- adopt during stand-up (gloves held high to the chin, and shoulder ment assessment) can also improve performance standards inside approximately 40% of the UFC roster) compared to other non- ers, yet hip extension is poor. Indeed, with a ROM of 15 degrees internally rotated to minimize an opponent’s target). However, and outside of the Octagon. UFC fighters are associated with a combat elite athletes. defined as ‘normal range’, the 11.2 degrees average found severe limitations in the ability of the neck and shoulder girdle to higher risk of specific joint or muscle injury, therefore orthopedic in UFC fighters shows a predisposition to tight hip flex- move freely can lead to both under performance in upper-body strik- evaluation seeks to gain more understanding of an athlete’s predis- ors. There are potentially a number of underlying mecha- ing as well as potential injury risk if or when the neck or shoulders position to MMA injury. Evaluations should include: nisms that influence this (e.g. the regularity with which the are forced to move through a greater ROM than they are capable of hip flexors are used in throwing kicks and knees), yet the during grappling and submission attempts. • Range of motion (ROM) • Weight-bearing mechanics negative impact that this condition creates is primarily the devel- • Posture • Neurological symptoms opment of an anterior pelvic tilt, where the shortened hip flexors • Joint stability/instability • Breathing patterns pull on the pelvis at their attachment. Anterior pelvic tilt, as we • Functional strength/weakness • Past injury history discuss later in this chapter, can lead to exaggerated lower back INJURY INCIDENCE DISTRIBUTION pain and complications with standing posture. UFC FIGHTERS VERSUS NON-COMBAT ATHLETE NORMATIVE VALUES 1% FOR RESPECTIVE ORTHOPEDIC EVALUATION VARIABLES INJURY INCIDENCE 12%
BODY PART FUNCTIONAL ASSESSMENT UFC FIGHTER AVERAGE (RANGE) ELITE ATHLETE NORMS dentifying the nature and frequency with which injuries occur is critical in order to direct preventative programs that target the 10% FOOT Navicular Drop 5.1mm 6mm specific causes and types of injury encountered in the UFC. (arch of the foot) (1 - 17) I Baseline assessments, injury histories, and tracking medical sus- pensions have all been conducted to provide a platform that allows ANKLE Total ROM 41.2 35 ° (19 - 66) us to better understand the characteristics of both training and competition injuries occurring between June 2017 and June 2018. HIP Extension ROM 11.2 ° 15 ° The UFC Performance Institute has treated over 220 individual (27 - 24) fighters for medical conditions and delivered close to 2,000 daily 77% ROM (Internal + External) 99.2 ° 90 ° treatments in 12 months; including medical services to 138 UFC (57 - 201) fighters remotely at pay-per-view events around the world.
SHOULDER Flexion ROM 173.8 180 ° In 12 months, 322 injuries were treated, with the majority of (155 - 181) injuries reported (n=248) sustained during competitive fights. This Abduction ROM 176.7 180 ° reflects 77% of injuries being caused during a competitive fight. In Figure 2.1 FIGHT TRAINING S&C OTHER (146.5 - 189) stark comparison, only 33 injuries were training-related (10.2%), Internal rotation ROM 60 70 ° 3 were caused during strength and conditioning activities (0.9%), (40 – 89.5) AVERAGE INJURY DURATION (DAYS) and 38 were classified as ‘other’ (11.8%); which includes historical External Rotation ROM 110.85 90 ° injuries, overuse injuries, or incidental non-MMA-related injuries (73.5 – 150) FIGHT 63 (n.b. it should be noted that these data are likely skewed with respect to the reporting of training vs. competition CERVICAL SPINE Flexion ROM 43.6 45 ° injuries. It is likely that the majority of training-related TRAINING 53 (15 – 68) injuries go unreported to the UFC database and there- Extension ROM 54 55 ° fore are not appropriately reflected in this statistic). The (20 – 86) average duration for injuries is presented in figure 2.2. Fight- S&C 18 Rotation ROM 68.3 70 ° related injuries have an average duration of 63 days before they are (40.5 – 99) resolved. Injuries suffered during training have a rehabilitation time OTHER 88 frame of approximately 53 days. Table 2.1 Figure 2.2
22 23 CHAPTER TWO: MAINTAINING HEALTHY ATHLETES AND REDUCING INJURIES CHAPTER TWO: MAINTAINING HEALTHY ATHLETES AND REDUCING INJURIES INJURY MECHANISMS INJURY TYPES
nowing the distribution of injuries and physical activity). The distribution of injury ingly, nearly 30% of injury mechanisms are he types of injuries that fighters suffer when they occur (e.g. competition, mechanisms are presented in table 2.2. The not directly related to MMA training and are highly variable in nature. Due to the Ktraining) is critical in order to define primary ways injuries happen in training and conditioning, but instead occur through T wide variety of mechanisms that cause strategies that can be adopted to mini- competition are then shown in table 2.3. methods outside the professional activities injury, it is perhaps normal to expect that mize the risk of them occurring. However, of UFC fighters. the types of injury encountered would also in a combative sport such as MMA, where When filtering the specific incidences of present in very different fashions. Table 2.5 injuries are inevitable, understanding the injury and the mechanisms by which they From a severity perspective, grappling shows a comparison of the five most com- mechanisms by which they occur is central occur, be they in training, during a fight, or and takedowns represent the highest-risk mon injuries suffered during training and to providing supporting efforts that maintain via other mechanisms, we gain great insight mechanisms to fighters. Those injuries competition. Head and face injuries make athlete health. This then has an influence into how injuries happen and the stimuli that suffered during takedowns or unstructured up over 75% of fight injuries (including con- on the training-competition spectrum, and potentially hold the greatest injury ‘risk’ (i.e. and chaotic ground fighting have an ex- cussion), while the knee is twice as likely to can include considerations such as when straight jab). From our early findings with aggerated average injury duration of 112 be injured during training than the next most to wear body armor and protection, how to respect to the frequency at which injuries and 129 days, respectively. Worth noting, injured body part, the shoulder. match up training partners safely, the distri- occur, striking techniques present the high- overuse injuries average 50 days time-loss, bution and number of athletes training on est injury risk. Indeed, by grouping elbows, and such injuries are largely preventable. a mat area during practice, and high-level hooks, jabs, kicks and generic ‘striking’ The time loss from overuse represents an considerations around workload manage- together, it accounts for 36.5% of all injury injury statistic that should not even be a MOST COMMON FIGHT AND The complete distribution of injuries by body region is shown in figure 2.3. It is clear that ment and periodization. mechanisms. The ‘jab’ mechanism alone consideration if appropriately managed the head/face, shoulder, wrist/hand, knee and foot are the primary areas getting injured, represents 10.8% of all injuries. Alarm- training is applied to an athlete. TRAINING INJURIES BY RANK but additional areas are exposed to injury as well. At the most basic level, injury mechanisms can be separated into clearly defined FIGHT INJURY DISTRIBUTION BY ACTIVITY Relative to each injured body part, an awareness of the detailed classification of injury categories: grappling, striking, submis- further increases our accuracy of understanding. Figure 2.4 on page 26 details each pri- sion, unknown (which includes fighters RANK MOST COMMON INJURY DISTRIBUTION (%) ACTIVITY INJURY DISTRIBUTION (%) AVERAGE DURATION OF INJURY (DAYS) mary body part that sustains injury among UFC fighters, and presents the injury diagnosis being unable to recall whether an injury was distribution accordingly. 1 HEAD/FACE 77.8 training- or competition-related), or other GRAPPLING 6.7 86 mechanisms (e.g. injury during non-specific 2 WRIST/HAND 19.5 SUBMISSION 5 40 *N.B The injury duration 3 KNEE 15.6 INJURY DISTRIBUTION BY BODY PART STRIKING 55 for ‘other’ is heavily 59 skewed due to the low number of incidences but 4 FOOT 10.7 ANKLE COMMON FIGHT AND UNKNOWN 32 the severity of these 73 injuries. 5 SHOULDER 9.7 TRAINING INJURY OTHER 0.3 143 4% FOOT MECHANISMS 6 LOWER LEG 5.3 LOWER LEG Table 2.2 7% 7 ELBOW 4.8 4% HEAD/FACE FIGHT INJURY DISTRIBUTION BY MECHANISM 10% MECHANISM INJURY DISTRIBUTION (%) ACTIVITY INJURY DISTRIBUTION (%) AVERAGE DURATION OF INJURY (DAYS) TRAINING
GRAPPLING 7.6 BLOCKING 0.3 30 RANK MOST COMMON INJURY DISTRIBUTION (%) KNEE NECK ELBOW 0.3 54 SUBMISSION 0.8 HOOK 6.5 53 1 KNEE 37 15% 3% STRIKING 64.9 JAB 10.8 58 SHOULDER KICK 4.0 48 2 SHOULDER 18.5 UNKNOWN 26.6 KICKS BLOCKED 5.9 58 THIGH 3 WRIST/HAND 14.8 11% POSTING 0.3 41 SLAM 0.6 45 4 NECK 7.4 2% TRAINING ‘STRIKING’ 14.9 44 BUTTOCK/PELVIS 5 FOREARM 7.4 WRIST/HAND UPPER ARM TAKE DOWN 0.3 112 6 ELBOW 7.4 0% MECHANISM INJURY DISTRIBUTION (%) UNKNOWN 14.2 91 CHEST 17% 1% CHRONIC 1.8 32 HIP/GROIN 7 ANKLE 7.4 ELBOW GRAPPLING 6 GRAPPLING 2.8 129 3% OVERUSE 2.4 50 2% Table 2.5 LUMBAR SPINE 4% SUBMISSION 39.3 SUBMISSION 4.3 42 FOREARM STRIKING 45.4 CONDITIONING 0.9 18 3% THORACIC SPINE CONTACT WITH FLOOR 0.9 61 2% UNKNOWN 9 OTHER 28.2 76 Figure 2.3 0% Table 2.3 Table 2.4
24 25 CHAPTER TWO: MAINTAINING HEALTHY ATHLETES AND REDUCING INJURIES CHAPTER TWO: MAINTAINING HEALTHY ATHLETES AND REDUCING INJURIES
INJURY DISTRIBUTION BY BODY PART INJURY PREVENTION
HEAD/FACE OTHER PAIN/UNSPECIFIED y working to fully understand injuries, HEAD/FACE 6% ORGAN DAMAGE HEAD/FACE the mechanisms by which they occur, 10% SHOULDER Band the body parts most prevalent to HEAD/FACE BRUISING/ SHOULDER injury, it is hoped that the UFC Performance HAEMATOMA HEAD/FACE SHOULDER BRUISING/ Institute and MMA coaches can turn their CONCUSSION/ TENDON HAEMATOMA 22% BRAIN INJURY SHOULDER attention to injury prevention strategies in SYNOVITIS/ 3% 3% SHOULDER HEAD/FACE 3% IMPINGEMENT LACERATION/ IMPINGEMENT/ an effort to be more intentional in support- BURSITIS ABRASION 9% ing acute and chronic athlete health. The 28% HEAD/FACE 15% FRACTURE SHOULDER power of insight that this injury audit data 31% POST SURGERY 3% provides allows us to now ascertain the top five areas of injury in UFC: SHOULDER OTHER SHOULDER PAIN/UNSPECIFIED INSTABILITY 1. Head THORACIC SPINE 14% 35% OTHER PAIN/ 2. Knee UNSPECIFIED SHOULDER 3. Wrist/Hand OSTEOCHONDRAL SHOULDER 5% SPINE LIGAMENT 6% 12% 4. Shoulder 5. Foot LUMBAR SPINE DISC We also now know, through our ortho- NECK OTHER 21% PAIN/UNSPECIFIED pedic evaluations, that UFC fighters are WRIST/HAND WRIST/HAND 21% BRUISING/ CONCUSSION/ predisposed to defined biomechanical SWAY LUMBAR THORACIC FORWARD GOOD HAEMATOMA BRAIN INJURY BACK LORDOSIS KYPHOSIS HEAD POSTURE LUMBAR SPINE WRIST/HAND 11% 2% and postural insufficiencies. Typically, MMA NECK DISC OTHER PAIN/ UNSPECIFIED fighters have a pronounced ‘forward pos- Figure 2.5 26% WRIST/HAND 27% DISLOCATION ture’ (i.e. forward head, forward shoulders, 2% thoracic kyphosis, tight pecs and ante- UPPER BODY LOWER BODY WRIST/HAND OTHER PAIN/ rior cervical muscles, protracted scapulas, UNSPECIFIED anterior tilted pelvis or lumbar lordosis, Training and competition for MMA inher- Many lower-body issues (hip and knee) 31% WRIST/HAND significant tightness in hip flexors and weak ently creates poor posture and muscle can be rooted back to the anterior pelvic HIP/GROIN FRACTURE glutes, poor breathing patterns and weak imbalances. Postural correction should positioning so prevalent in UFC fighters. WRIST/HAND 30% LIGAMENT lower abdominals). The extent of these be the starting point for any remedial Many fighters have a habitual anterior pel- biomechanical insufficiencies and asymme- approaches when not performing MMA- vic tilt that is coupled with very poor levels HIP/GROIN 18% SYNOVITIS/ HIP/GROIN tries offers great potential to address injury related activities. This should largely start of glute or lower abdominal strength and IMPINGEMENT/ IMPINGEMENT/ WRIST/HAND WRIST/HAND BURSITIS OSTEOARTHRITIS prevention with simple complementary ap- 34% INSTABILITY with efforts to elongate the anterior shoul- control. Chronic exposure to this posture/ 33% 0% WRIST/HAND 4% proaches that are strategically directed and der musculature (i.e. pecs and anterior position leads to back, hip and knee issues LACERATION/ABRASION influence population norms. neck), strengthen the posterior musculature as a direct consequence of increased HIP/GROIN 2% OTHER PAIN/ (i.e. rotator cuff, rhomboids, and middle/ lumbar lordosis and changes in hip me- UNSPECIFIED 33% FOOT/ANKLE As a result of our insights, we believe lower traps), and improve scapular con- chanics that cause stress/forces to be ANKLE BRUISING/ there is now more clarity as to the best ap- trol. Supplementary training (i.e. strength placed on the joints above and below the HAEMATOMA ANKLE FRACTURE proach to proactively work to influence the and conditioning, physical therapy) should hip. By creating more mobility in the front hip KNEE POST KNEE 5% BRUISING/ 5% robustness and resilience of UFC fighters work to intentionally correct biomechanical musculature, remedial-level strengthen- SURGERY KNEE HAEMATOMA against injury. Combining the top injured insufficiencies that can be considered the ing of the posterior chain, and introducing 9% 13% ANKLE INSTABILITY 3% body parts, clinical assessments, and the foundation of injury prevention. lower core-activation, many of the issues FOOT OTHER overall nature/technique of MMA fighters, stemming from this incorrect biomechanical PAIN/UNSPECIFIED ANKLE LIGAMENT 27% 11% we can now define preventative programs position can be alleviated. Indeed, cor- deemed effective for improving health and recting an anteriorly rotated pelvis allows KNEE LIGAMENT ANKLE OTHER PAIN/ performance. fighters to begin to use the correct larger FOOT LIGAMENT FOOT KNEE OTHER PAIN/ 23% FRACTURE FOOT UNSPECIFIED UNSPECIFIED 3% BRUISING/ 11% muscles to generate and absorb forces the 45% 16% HAEMATOMA way they were designed. Consequent to KNEE MUSCLE 16% STRAIN/SPASM improving hip and knee positioning, while
2% FOOT DISLOCATION also increasing proper lumbar stabilization, KNEE MUSCLE OSTEOCHONDRAL 3% it is possible to then address injuries that 8% resonate from the lower back and down the Figure 2.4 posterior kinetic chain.
26 27 CHAPTER TWO: MAINTAINING HEALTHY ATHLETES AND REDUCING INJURIES CHAPTER TWO: MAINTAINING HEALTHY ATHLETES AND REDUCING INJURIES
QUICK TAKES
≥10% bilateral asymmetry in a joint or muscle group can increase the risk of injury by 70-90%.
Orthopedic evaluation represents an effective way to identify underlying contraindications that may predispose an athlete to heightened injury risk. 1. A 11.2-degree average hip flexor ROM found in UFC fighters shows a predisposition to tight hip flexors 2. As a population, UFC fighters present significantly compromised shoulder flexion and abduction ROM compared with non-combat elite athletes
Striking techniques have the highest injury risk by frequency, accounting for 36.5% of all injury mechanisms.
Takedowns and grappling have the highest injury severity risk in terms of average injury duration.
Preventable overuse injuries average 50 days of time-loss.
Head and face injuries make up over 75% of fight injuries (including concussions).
The top five areas of injury in UFC are: 1. Head 2. Knee 3. Wrist/Hand 4. Shoulder 5. Foot
28 29 CHAPTER THREE: OPTIMIZING THE TRAINING PROCESS CHAPTER THREE
OPTIMIZING TRAINING IS KNOWLEDGE TRANSFER, DESIGNED TO FUTUREPROOF THE BODY THE TRAINING PROCESS
he fundamental goal of training is to consistently produce Athletes who are challenged trying to maximize the ‘transfer of their maximum performance while avoiding injury, minimiz- training’ to performance show very clear trends in the mechanisms T ing overtraining, and reducing the negative side effects of that lead to under-performance: residual fatigue. Due to all the respective components that go into MMA training (e.g. striking, grappling, wrestling), UFC fighters • Poor planning of workload distribution throughout the can be at risk of the inadequate application of training loads and training week. lack of recovery. In addition, by often trying to achieve maximum • Ineffective preparation processes that result in high results in a short timeframe (e.g. short-notice fights), fighters can physiological ‘cost’. also get caught in the trap of “the more (load), the better.” • Lack of daily planning that is based on objective feedback relating to key physiological parameters. The result of this vicious cycle of ‘maximum work followed by subop- • Neglect of adequate recovery and regeneration processes timal recovery’ is that ensuing training sessions are compromised, (e.g. nutrition, sleep, recovery modalities). athletes are unable to perform at the desired level, development is negated, and there is a heightened risk of injury. Consistently training in a state of fatigue (i.e. non-recovery) leads to chronic stress, overtraining, under-performance, illness and injuries.
30 31 CHAPTER THREE: OPTIMIZING THE TRAINING PROCESS CHAPTER THREE: OPTIMIZING THE TRAINING PROCESS DAILY ‘READINESS’ ‘TRAINABILITY’
he ‘functional state’ of an athlete describes the short- and Figures 3.1 and 3.2 show ‘readiness’ data from a UFC fi ghter; rainability is the capacity to receive training loads (input) and • Window of Trainability – a period of time, based on the current long-term responses to training load and their ‘readiness’ collected using Omegawave. Omegawave is a technology that takes effectively adapt to them (process), thereby producing a functional state of the athlete, during which a decision needs to be Tto adaptation in response to training stimuli. Readiness deter- measurements relevant to an athlete’s physiological condition; in- T positive training effect (output). made whether to apply a training load, reduce a training load, or mines an athlete’s ability to realize his or her capacity/potential in cluding heart rate variability, the brain’s control of the central nervous remove it entirely. training or competition. Deviations from optimal readiness should system, and ECG analysis of the cardiac system. Figure 3.1 clearly Input is everything thrown at the athlete. It represents the stress be regarded as potential signs that an athlete is starting to show shows a trend throughout April for increased physiological stress load of all training units and how hard they are pushed during those • Open Window of Trainability – a period of time when the the inability to tolerate the demands of a planned training load. levels that are close to being outside of the desired range. This ele- sessions. Output is the athlete’s response to a previous input. application of a training load will lead to positive adaptations, and vated stress is associated with a reduced recovery pattern, as shown When training load is managed well, a certain input should always thus improved athletic performance. An open window of trainability in Figure 3.2. In combination, elevated stress and reduced recovery lead to a certain output. When not managed well, an input has a allows for the application of workouts with a ‘high cost’. can have a signifi cant detrimental effect on performance standards. detrimental effect, rather than a positive effect, which can accumu- late if the input continues. • Closed Window of Trainability – a period of time when the body is in a state of imbalance, reduced function and/or fatigue STRESS LEVEL Every athlete at every point in time has a unique internal environ- that refl ects a lack of ‘readiness’ for particular training loads. In this ment. To keep it simple, this unique functional state is like a ‘stress instance ‘low cost’ workouts would perhaps be more benefi cial. reservoir.’ Sometimes that reservoir is full; sometimes it’s empty. The UFC Performance Institute is now supporting athletes Depending on the internal environment during the time of train- remotely around the world to better optimize their response to ing, the athlete’s response will be different. Sometimes, the same training, allowing them to train more effectively and effi ciently, and workout might leave the reservoir empty (this training had a ‘high to ultimately maximize their performance. We have the ability to cost’); other times, the same workout can leave it full (this training help any UFC fi ghter fi nd the most favorable time and preferable had a very ‘low cost’). This is the ‘cost of training’ or the ‘cost condition in which to develop their level of preparedness and sport of performance.’ mastery; including endurance, speed & power, strength, and coor- dination & skill. PRACTICAL APPLICATION
ll things being equal, Athlete A has fully ‘open’ windows of Athlete B has a ‘closed’ window of trainability for develop- Figure 3.1 Trends in the ‘Physiological Stress’ response to training load over time for Athlete X. The ‘normal’ stress response to training should be within the green boundary; above the boundary indicates high arousal stress levels, whereas trainability for developing all physical qualities. (see the green ing Strength, Speed & Power and partially closed windows for below the boundary indicates suppressed stress levels. From this fi gure it can be seen that the current trend for this athlete is of concern and indicates heightened stress levels that are close to being outside the desired optimal range. A lights for Endurance, Speed & Power, Strength, and Coordi- Endurance, and Coordination & Skill. (see fi gure 3.4) However, nation & Skill in fi gure 3.3 below). In training, Athlete A performs they are unaware of this and perform the same team training as exercises with maximal loads and intensities. Their body is able to Athlete A, with maximal loads and intensities. Their body is not able process the load and create a positive adaptation, thus improving to process the load and gain useful adaptations because the pro- RECOVERY PATTERN their performance results. cess of adaptation to previous loads is incomplete. Consequently, not only did they fail to improve their results, but having to compen- sate for this state of poor ‘readiness,’ the cost of training for Athlete B was higher than for Athlete A.
Figure 3.2 ‘Physiological Recovery’ response for Athlete X. In associate with fi gure 3.1, which highlights heightened stress levels with training load, the trend for reduced recovery is shown here. This negative trend is of great concern as it indicates under recovery in response to the ongoing training demands.
Figure 3.3 Athlete A can maximize the training response using ‘windows of trainability’ Figure 3.4 Athlete B shows a suppressed training response using “windows of trainability”
32 33 CHAPTER THREE: OPTIMIZING THE TRAINING PROCESS CHAPTER THREE: OPTIMIZING THE TRAINING PROCESS
QUICK TAKES
Preparedness – the multifaceted, cumula- tive state of a fighter, composed of specific developmental factors including sport-specific skills, physical and psychological.
Readiness – the current functional state of an athlete that determines his or her ability to achieve their performance potential.
Cost of Adaptation – the physiological cost an athlete’s body pays for adapting to training and nontraining-related stimuli.
Training Load – a specific amount of training stimulus applied to the athlete in order to pro- voke crucial adaptations in the sport-specific functional system.
Overreaching – a temporary state of fatigue that occurs in response to high and intense loads, without allowing time for sufficient recovery. Characterized by sleep disturbance, mood instability and a short-term decrease in performance capability.
Overtraining – a chronic state of exhaustion. This is a pathological state caused by repeat- ed, prolonged, high-intensity, high-volume and monotonous loads without allowing time for sufficient recovery. This state is primarily char- acterized by prolonged underperformance.
Window of Trainability – a period of time, determined by the current functional state of the athlete, during which a decision needs to be made whether or not to apply a particular training load that is designed to lead to useful adaptations and improve athletic performance. • Open Window of Trainability – a period of time when the application of a particular training load will lead to positive adaptations, and thus improved athletic performance. • Closed Window of Trainability – a period of time when the body is in a state of imbalance and reduced function, reflecting a lack of readiness for particular training loads.
34 35 CHAPTER FOUR: MANAGING THE TRAINING PROCESS CHAPTER FOUR
eriodization refers to a systematic approach to sports Periodization models are useful as they offer vast amounts of training. The goal of periodization is to increase the prob- flexibility, adaptability and organization that can be tailored to MANAGING P ability that all skill-related and physical qualities peak for individual coaching philosophies and approaches. At the same time PLAN YOUR WORK, THEN WORK YOUR PLAN competition within a specific time frame. Essentially, periodization however, they consider how the body optimizes skill acquisition and THE TRAINING is the process of planning training by strategically cycling different physiological adaptation according to basic scientific principles. training demands at appropriate times to ensure recovery from and adaptation to previous training stimuli. In traditional seasonal athletic events, planning and periodizing your training and competitions can be fairly easy, as competi- PROCESS Every fighter responds in a unique and individual way to the stresses tions are largely scheduled ahead of time and there is always an associated with training. Physiologically, the response to physical awareness of the dates and time-frames that an athlete is working stress (i.e. MMA training, strength and conditioning) can be de- toward. Once competition schedules are laid out, practitioners and scribed by a model known as the General Adaptation Syndrome coaches can simply plug in periodized schemes—for sport-specific (GAS). The GAS model is broken into three stages of responses to training, fueling, supplementary conditioning activities, and recov- training stress: ery—around the competitions. In stark contrast, professional MMA poses a problem for that style of planning, as fights are scheduled Alarm Stage – initial ‘shock’ to the system induced by a stimulus one at a time for promotional/match-making purposes, and there Resistance Stage – ‘adaptation’ of the system as it becomes is often little awareness as to the time period between fights. For accustomed to the stimulus this reason, UFC fighters and coaches need to have an effective Exhaustion Stage – inadequate ‘repair’ to the system, which re- planning process that is less ridged and more adaptable. It should sults in decreased adaptation and performance facilitate their ability to organize development during longitudinally progressive training blocks but at the same time prevent fighters By managing training load using a progressive/cyclic/periodized becoming too far removed from fight-specific standards so they approach, it is possible to maximize the time spent in the resistance have the ability react to short-notice fight opportunities when a stage without ever reaching the exhaustion stage. The resistance date gets offered. stage is where all beneficial adaptations to training take place, and it is within this stage that true physical and performance gains are made! If, however, an athlete is exposed for too long to excessive or prolonged exposure to the same training stimulus (e.g. over-train- ing), he or she can move into the exhaustion stage of the GAS model, where residual fatigue is high, performance is compromised, and the opportunity for any beneficial adaptation is largely negated.
36 37 CHAPTER FOUR: MANAGING THE TRAINING PROCESS CHAPTER FOUR: MANAGING THE TRAINING PROCESS PERIODIZATION FUNDAMENTALS “OFF CAMP” When athletes are “Off Camp,” a sequential linear block style The “Off Camp” training is periodized into two discrete prepara- of planning is implemented. This sequential method uses specific tory stages; Phases 1A-General and 1B-Specific. The “Off-Camp- eriodization of training is built around between when the physiology should be fatigue and ensure windows of recovery intervals of time in order to develop a singular goal (e.g. explosive General Preparation” phase is most important for the develop- the premise that the ‘distribution’ of placed under high stress and when that are available in order to spring-board an strength, lactate tolerance). Throughout each focused block, there ment of underlying physical qualities and the drilling of fundamental Ptraining loads and intensities has the demand should be reduced slightly in or- athlete on to the next training intervention. is a basic increase in training intensity with a concurrent decrease MMA skills. Phase 1B is an extension of 1A, but the focus is modified most beneficial impact on the physiology der to allow for recovery, regeneration and An example of periodizing a training week in training volume over time. One of the values of the sequen- slightly to “Off Camp-Specific Preparation”. Phase 1B ensures of an athlete. For this reason, when man- adaptation. At the most fundamental level, to get balance between the time an athlete tial block approach is that it can be used away from competition fighters continue to get small amounts of exposure to higher-qual- aging daily, weekly or even monthly training defining high-, moderate- and low-intensity is placed under high training stress and the to truly impact individual needs and requirements. For example, ity ‘specific’ preparatory work that maintains fighting skills. Based loads, it is important to maintain a balance training days is a simple way to manage time given to recovery may look like this: long linear blocks or short linear blocks can be adopted. Longer on assessment metrics, “Off Camp-General Prep” can prioritize linear blocks (4-6 weeks) work well for general fitness, in the re- mobility, stability and proprioceptive qualities, along with overall habilitative setting, or when a fighter has a clear physical quality work capacity in the realms of strength and aerobic endurance. MONDAY: TUESDAY: WEDNESDAY: THURSDAY: FRIDAY: SATURDAY: SUNDAY: that needs focus and sustained training in order to improve. Short “Off Camp-Specific Prep” can begin the process of addressing MODERATE HIGH LOW HIGH LOW MODERATE OFF linear blocks can be more about fixing any shortcomings or main- qualities such as muscular power, along with energy system devel- taining a performance attribute at a desired standard, and usually opment involving alactic power, and anaerobic/glycolytic capacity Figure 4.1 last 2-3 weeks. (see figure 4.2).
OBJECTIVE ASSESSMENT GENERAL MOVEMENT QUALITY STRENGTH 1A - GENERAL PREP CAPACITY/FOUNDATION ssessment of key physical qualities and attributes prior AEROBIC CAPACITY to employing any training process is a necessity. Without OFF CAMP A assessment, a coaching team is unable to have any objec- 16-9 WEEKS OUT tive awareness of regression or progression when it comes to the (BLOCKS) individual analysis of the athlete. Indeed, without an approach to gaining objective data that identifies where an athlete is excelling 1B - SPECIFIC PREP STRENGTH SPEED/POWER or where they are under-performing, it ultimately becomes guess A-LACTIC POWER work as to the best approach to take in order to improve an ath- ANAEROBIC/GLYCOLYTIC lete’s performance. ‘Guess work and luck probably doesn’t strike Figure 4.2 you as the best way to achieve a World Championship!’
Assessments designed to evaluate overall physical performance characteristics should be performed prior to ‘off camp’ train- “Off Camp” blocks tend to be com- ing. Assessment should also be performed during the first week posed of four microcycles (stages/ WEEK 1: INTRO WEEK 2: ACCUMULATION of fight camp during the initial stages of the performance plan. A weeks): Introductory, Accumula- mid-camp assessment and peak-camp assessment are ideal for tion, Peak and Deload (see figure monitoring the developmental progress of the athlete leading up 4.3). The emphasis and objectives of to a fight. This information can also be used to refine individual the daily regimens remain the same training systems for future fight camps. during “off camp” linear blocks. Each WEEK 4: DELOAD WEEK 3: PEAK micro phase progresses as the descrip- tions below imply: Figure 4.3
Introductory. As the name would imply, this microcycle is about Peak. The most physically demanding week of the training block. PERIODIZATION FOR MMA introductory volumes, intensities and methods according to the This is where the convergence of volume, intensity and technical training age of the athlete and overall block emphasis. Introductory difficulty reach their climax. weeks can also serve as the perfect opportunity to re-evaluate cer- n the most simplistic terms, UFC fighters can be defined as tain physical qualities via objective testing and assessment. Deload. This microcycle represents the transition period between being either “Off Camp,” in which they currently have no fight blocks. It is an opportunity to reduce training volume in order Ischeduled, or in “Fight Camp,” when they have a set fight date Accumulation. This microcycle refers to a progressive increase in to stimulate a recovery effect and allow the athlete to avoid the and are preparing accordingly. The UFC Performance Institute volume load, a complementary increase in intensity of said load, and exhaustion phase of GAS. While volume is reduced, it is important advocates a system of periodizing training for MMA athletes that increased sports specificity and athletic complexity of the training to maintain or slightly increase the work intensity to ensure con- flexes to account for these two phases and ultimately provides a methods employed. tinued progress into the next training block. These Deload weeks framework that optimizes the opportunities for performance can also serve as opportunities to strategically re-assess certain enhancement within each. physical qualities.
38 39 CHAPTER FOUR: MANAGING THE TRAINING PROCESS CHAPTER FOUR: MANAGING THE TRAINING PROCESS “FIGHT CAMP” ORGANIZING THE MOVING PARTS “Fight Camp” training is largely de- fi ned as the Realization phase (see A I U ST N T fi gure 4.4). The Realization phase for fi ght camp requires athletes and coaches to balance all the (monthly) of training, at the UFC Performance Institute, fi ghters NA IC ST N T MMA fi ghters prioritizes the conver- I T CA respective components that go into their preparation. Indeed, and fi ght teams are asked to provide information that is critical sion of newly acquired increases in S OUT ALI ATION A O A MMA represents the “decathlon of combat sports,” with every for shaping successful training. This information is gathered via a strength/force production from the pre- AIL UN ULATIN S ALACTIC O component as important as the next in the way it can ultimately consultation questionnaire like the one below. This is an example paratory periods into maximum speed, ANA O IC L COLTIC shape and contribute to success. For the performance team to of a fi ghter seeking remote programming after an initial on-site peak power, increased rate of force CA ACIT organize harmonious microcycles (weekly) and mesocycles consultation at the PI. development (RFD), and optimized met- abolic condition that specifi cally meets Figure 4.4 the demands of the fi ght. This phase is commonly 10-4 weeks out from fi ght day. S&C CONSULTATION During the “Fight Camp” phase, the POWER PEAK - MOD/ A-LACTIC CONDITIONING - UFC Performance Institute implements HIGH RESISTANCE MAX EFFORTS a shift away from sequential linear block HIGH RATE OF FORCE <10 SEC OF WORK DAY 1 NAME Soda Popinski periodization and utilizes a daily undu- DEVELOPMENT 1X12 WEIGHT CLASS Light Heavyweight lating periodization scheme. Within FULL RECOVERY FULL RECOVERY CURRENT BW 232 - Recommend getting weight down to stay ready (220) the undulating method, multiple training AGE 31 stimuli are rotated between workouts IN/OUT CAMP Out FIGHT DATE None over a weekly cycle, thus allowing the WEEKS OUT None ability to target a variety of performance RESISTANCE CIRCUIT - GLYCOLTIC CONDITIONING - LOCAL OR REMOTE ATHLETE Remote outcomes at the same time. As a prior- INJURY HISTORY Left shoulder Labrum ity, the day on which any physical training 5 EXERCISES (40-60%) 3 X 30 SEC (2 MIN ACTIVE REC) stimulus occurs is ultimately determined 5 X 20 SEC / 20 SEC 5 MIN REST DAY 2 PT CONSULTATION Full ortho screen with UFCPI PT Staff by the way it complements the daily MMA 1 MIN RECOVERY BTW ROUNDS 60 SEC (2.5 MIN ACTIVE REC) HOMEWORK Shoulder Labrum Rehab Program (check w/PT Staff) training regimen. Figure 4.5 shows a brief 5 MIN REST example of daily undulation within one NUTRITIONAL CONSULTATION Meet with Director of Nutrition (metabolic efficiency, RMR) 90 SEC (3 MIN ACTIVE REC) HOMEWORK Nutrition Plans microcycle. 5 MIN REST Daily Recall, follow up phone call, scheduled for 4/12/18
An important consideration for the “Fight V02 MAX CONSULTATION Meet with Director of Sports Science Camp” training phase is the addition of 4mm Lactate Reached during stage 2 of sub max step test, reach 7.7 during 4th stage a recovery week just prior to the peak- V02 43, VT1=69%, VT2=77% MAX STRENGTH - AEROBIC DEVELOPMENT - RECOVERY 8% in 1 min, 18% in 2 min ing stage of camp. This can effectively 6 X2 @85-95% CONTINUOUS RUN OR BIKE occur four weeks out from the fi ght, and SPORTS SCIENCE CONSULTATION Meet with Director of Sports Science the acute reduction in any supplemen- DAY 3 FULL RECOVERY BTW SETS 10 MIN - HR 120-140 Introduce Omegawave, how to run assessments, interpert results tary training volume can again assist in 25 MIN - HR 155-165 TACTICAL GENERAL keeping the fi ghter out of the exhaustion 10 MIN - HR 115-130 PROVIDE WEEKLY TRAINING SCHEDULE CURRENT S&C SCHEDULE LISTED BELOW phase of the GAS, and instead maintain LIST TIME, TYPE OF TRAINING, VOLUME AND INTENSITY them in the resistance stage throughout MON: AM - MMA Pro Practice, PM - Wrestling MON: S&C - Shoulder rehab/strength; Low impact cardio the upcoming peaking phase of camp. Figure 4.5 TUE: AM - Mitts, PM - Big Glove Sparring TUE: WED: AM - MMA Pro Practice WED: S&C - Shoulder rehab/strength; Low impact cardio THUR: AM - Mitts, PM - MMA Sparring THUR: FRI: AM - MMA Pro Practice, PM - Wrestling FRI: S&C - Shoulder rehab/strength; Low impact cardio SAT: MMA Grappling/Wrestling SAT: “LATE CAMP” (PEAKING & TAPERING) SUN: OFF SUN: OFF ACCESS TO STRENGTH TRAINING FACILITY? YES The Peaking & Tapering phase in- TRACK? YES PEAKING AND REDUCE TRAINING FREQUENCY volves the last two weeks of fi ght camp POOL? YES TAPERING REDUCE TRAINING VOLUME and employs a progressive reduction in INITIAL PROGRAM DESIGN TENTATIVE S&C PROGRAM 2 WEEKS OUT MAINTAIN TRAINING INTENSITY training volume. This is a reduction in the Phase 1 (4 week block) (3 Days per week) GPP; 3 progressive weeks + 1 recovery week overall work volume executed by reduc- re-evaluate bodyweight/fitness ing the number of sets, reps, drills or Phase 2 (4 week block) (3 Days per week) Progress Glycolytic conditioning; 3 progressive weeks + 1 recovery week re-evaluate bodyweight/fitness frequency of training sessions. Figure 4.6
Figure 4.7 40 41 CHAPTER FOUR: MANAGING THE TRAINING PROCESS CHAPTER FOUR: MANAGING THE TRAINING PROCESS
PRIORITIZING TRAINING
When prioritizing training, there needs to be a flow of decision-making that will realisti- cally set the fighter up for success. There are many factors to consider around camp time, performance goals, weight loss, etc. This decision-making tree for prioritizing the emphasis within the periodization structure IO ITI IN should reflect something similar to the pro- I T ATION cess shown in figure 4.8. QUICK TAKES
Periodization is the process of sys- CONSULT AN tematically cycling different training demands to maximize physiological IA NOSTICS adaptation and increase the probabil- ity of ‘peaking’ for competition.
The physical stress associated with O CTI S training can be divided into 3 stages: AT • Alarm Stage - initial ‘shock’ to the O ON NT system • LOCATION Resistance Stage - ‘Adaptation’ to the system S OUT I T LOSS O ANC • Exhaustion Stage - inadequate ‘repair’ to the system ST N T S Defining high/moderate/low intensity train- ing days is a simply way to manage fatigue A TA OLIC ICI NC CON ITIONIN O and ensure windows of recovery. T AININ LO NUT ITIONAL LAN L O CTION “Off Camp” sequential linear block periodization should be implemented:
Figure 4.8 • Specific intervals of time to develop A O IC ANA O IC a singular goal L COL TIC • Increase in intensity with a concurrent A O IAT U L decrease in volume LO I I ACT TA T ON S During “Fight Camp” daily undulating periodization is preferred: IO I • Multiple training stimuli are rotated OT NTIAT between workouts during a weekly cycle U L CO Without objective assessment it is difficult TA to determine the regression or progression of an athlete.
42 43 CHAPTER FIVE: PHYSICAL PERFORMANCE BENCHMARKS OF THE UFC ATHLETE CHAPTER FIVE
PHYSICAL PERFORMANCE BENCHMARKS YOU WILL NEVER KNOW YOUR LIMITS UNLESS OF THE YOU PUSH YOURSELF TO THEM UFC ATHLETE
FC fighters are the most physically well-rounded athletes High force-generating qualities are required to manipulate the on the planet. The complexities of MMA demand that ath- mass of an opponent, withstand collisions, and underpin high- Uletes possess high levels of metabolic conditioning (i.e. velocity techniques such as striking, throws and takedowns. These sports-specific fitness) concurrently with the capacity to generate highly powerful movements are, however, required to be expressed explosive knockout strength and power. While the characteristics of concurrently with levels of conditioning that fulfill the energetic individual fighting styles vary, MMA is defined as: demands of multiple five-minute rounds. The divergent physiology (i.e. power vs. endurance) required by world-class UFC fighters “A high-intensity intermittent sport in which forces makes MMA the most challenging sport to prepare for. must be repeatedly exerted against an external resistance in the form of an opponent.”
44 45 PHYSICAL CONTEXT PHYSICAL 46 T BENCHMARKING E FIVE: CHAPTER can beexecuted(i.e.theyprovidetheen- the framework upon which technical skills physiological attributesnotonlyprovide essential however, as both physical and are The physicalrequirementsofMMA challenging.ity ofsuccessintheOctagon strength andpoweralsocriticaltooverallsuccess. to utilizeanaerobicenergyproductionrapidlyexpressexplosive second phasesofhigh-intensityactivity, However, throughoutafight. need todrawuponaerobicenergymetabolism fighters continuous activity is the aerobic system;meaning MMA predominant contributorofenergybeyondthreeminutesany times aslongthroughoutthedurationofafive-minuteround. The lower-intensity activity(e.g.,clinch work,grappling)lasting3-4 cur forapproximately 8-14seconds interspersedwithperiodsof can beinterpretedashigh-intensityepochs ofactivitythatoc
factors which increasetheprobabil the competition make understanding he diverserequirementsofUFC have aneffort:pausedistributionofbetween1:3to1:4.This UFC fights as awaytodefinethedemandsofcompetition. ffort:pause ratios are used as a proxy of ‘physiological load’
77% of all UFC boutsareendedduringthe8-14- 77% ofallUFC PHYSICAL PERFORMANCE BENCHMARKS OF THE UFC ATHLETE UFC THE OF BENCHMARKS PHYSICAL PERFORMANCE 3
2 BAD -
ing the superior performance standards of ing thesuperiorperformancestandards best (i.e.‘bestinclass’).Byunderstand ofothersconsidered tobethe standards against the ing performancestandards ‘Benchmarking’ istheprocessofmeasur their ownright(e.g.“gassingout”). influence whethera fightiswonorlost in ergy), buttheyalsohavethepotentialto
1 VERY POOR makingtheability POOR 99.7% 86.6% 38.3% 95% 68% µ FAIR / AVERAGE GOOD 2 1 - VERY GOOD EXCELLENT WORLD LEADING 3 - - total sample is within 3 standard deviations about the average mean. theaverage about total sampleiswithin3standard deviations ofthe themean;95% and99.7% andbelow within2standarddeviations; above deviation forwithin1standard ofthetotalsampleareaccounted ofthe total sample.68% 38.3% for themeanaccounts andbelow above and0.5standarddeviations ofthebellcurve, part average representsthehighest fighters. The group UFC inworld-class distribution normal Performance InstitutebenchmarkingFigure 5.1UFC ofphysicalperformancestandardsusing toward ‘world’s best’status. thatdirect anathlete ment instandards intentional waytoyieldsignificantimprove benchmarking isthemoststrategicand opportunities for improvement. Indeed, you perform,itbecomespossibletodefine a gapanalysis to compare how undertaking superior performancepossible, and then others, breakingdownwhatmakessuch -
STRENGTH QUALITIES meters per second; s – seconds; W – watts; DSI –DynamicStrength W–watts;DSI Index[CMJ s–seconds; F.peakmeters persecond; F.peak (N)/IMTP (N)]. m/s– N/s– Newtons persecond; bodyweight; time(ms)];N–Newtons;cmcentimeters;F/gForcetimes flight-time (ms)/DJ contact Table AssessmentTest PIStrength Quality Strength 5.1UFC Index[DJ –Reactive (SQAT) dependentvariables.RSI andassociated battery T of ways;fromveryhigh-velocity/low-force(i.e.speed),toforce requires‘strength’tobeexpressedina variety Instead, MMA 5.1).However, ers (table notallstrength qualitiesarethesame! LOWER BODYSPEED-STRENGTH UPPER BODYSPEED-STRENGTH SICAL ATT I UT REACTIVE STRENGTH MAXIMAL STRENGTH understand the strength and power attributes of UFC fight thestrengthandpowerattributesofUFC understand Test (SQAT) battery has been implemented to objectively Performance InstituteStrengthQualityAssessment he UFC ELASTIC STRENGTH Loaded LandminePunchThrow(LPT) UCINLASS N N NT A IA L S UNCTIONAL ASS SS NT Counter MovementJump(CMJ) Isometric Mid-ThighPull(IMTP) Drop Jump(DJ)from40cm Loaded SpeedSquat(SS) @ 50,55,and60%max. Eccentric-Concentric Diff(%) Relative Force. Relative Force. Time toVelocity. RFD 100-300ms(N/s) Left-Right Diff(%) Velocity. Velocity. Power. Power. Power. Force. Force. Modified RSI Height (cm) RFD (N/s) DSD RSI peak peak peak max max max max (m/s) (m/s) (N) (N) (W) (W) (W) max max peak (F/g) (F/g) (s) CHAPTER FIVE: CHAPTER -
that are critical to MMA (figure5.2). that arecriticaltoMMA address alltherespectiveaspectsofforce-velocityrelationship physical attributescanbeindividuallyevaluatedinaneffortto or power),throughtomaximalforce(i.e.max.strength).These expressed againstanexternalloadatspeed(i.e.speed-strength Figure 5.2