Strength & Conditioning

Strength & Conditioning (Sparring)

Strength and Conditioning is a modern and very important element of MMA Strength and Conditioning at Phuket Top Team is implemented using functional training methods and sport specific exercises.

MMA and in fact almost all modern sports are using elements of strength and conditioning.

At Phuket Top Team you will be flipping tires, climbing ropes, smashing tire sledge hammers, doing battle ropes and working through many numerous kettle bell exercises. Using these exercises combined with some body weight exercises and power sprint, we put together all you need to build the right body to fuel the skills you pick up at Phuket Top Team.

Fitness is a key element of Mixed Martial Art , however simply running and hitting the bag/pads is not harnessing your total fitness. Strength and Conditioning gives you muscular endurance, explosiveness and fighting power. And Conditioning Phuket

Check the Timetable Page to see what classes are run and when.

Strength and Conditioning at Phuket Top Team MMA Training Camp, brings you so many benefits. Weight loss, fitness, strength, muscle tone, confidence not to mention how much the strength and conditioning classes will assist in your muay thai , wrestling , bjjgrappling or mma skills.

The Strength & Conditioning will work so many aspects of your body. While increased strength and added conditioning are bonuses, you will also find benefits to your agility, speed, explosiveness, cardiovascular output, your V02 max levels, reflexes and even your flexibility.

Our classes are broken into 3 main styles over 5 classes a week.

First you will have the regular circuit days with hard hitting intensity and working your strength & conditioning combined to spread across 5/6 timed rounds of rotating exercises. The second style of workout are our Lifting day - helping to enhance strength, explosiveness and overall core power. The third style of workout is our speed and agility day, this day will focus on jumps, footwork, trx exercises, reflex based drills and some sprints.

Combining all of these styles of exercise will change every aspect of your training for the better.

Those looking to achieve weight loss and fitness while in Phuket will benefit alot from these classes.

Training Tips for Building Strength and Conditioning

A Mixed Martial Arts (MMA) fighter should have enough strength to be able to dominate his/her opponent. He should be able to deliver powerful kicks and punches, and at the same time be able to resist and absorb a regular volley of force. The fighter should be both powerful and quick, and have the endurance to both perform and withstand the complete round. This is why Strength and Conditioning training play one of the most important roles in MMA.

Confusing Strength with Conditioning

Most combat sport trainees confuse strength with conditioning. Both strength training and conditioning training should be handled in separate workouts. It is not possible and not recommended to try to develop both the aspects through the same exercise. Such attempts have been found to yield poorer results.

Exercises for Strength Training and Conditioning

Some of the noteworthy strength training exercises include step-ups, trap bar deadlifts, static holds, pull-ups, push-ups, power ropes, and rope climbing. On the other hand, some of the effective conditioning training workouts include burpees, sprawling, jumping ropes, jab cross, sprawling to double takedown, pushups, jumping squats, and ground and pound bags.

Important Aspects of Strength Training

There is a misconception that a fighter must lift heavy weights and maintain minimal rest between different sets. Even high reps are not meant for strength building. When it comes to strength training, a fighter must follow the power lifters and weight lifters. They rest for a long time between sets.

It is important to rest at least 2 minutes between your strength-building workouts. If you feel that you are winding out during the strength exercises, you are probably receiving strength-endurance training, and there is a difference between the two. It is not recommended to focus on both Strength and Conditioning training at the same time because it will lead to exhaustion. Besides, the fighter must know that there are different aspects of strength and he shouldn't focus on all at once.

Relaxation Training

Learning how to relax plays an important role in an MMA fighter's performance. Besides training for strength, you should also train for relaxation. If your training is rough and hard, you will find the fights to be easier. Imagine all aspects of the fight, from dressing up to the techniques you will be focusing on. Train to start small with boxing fights or grappling, and prepare for the gradual build-up of action.

Using these tips can help you significantly improve your Strength and Conditioning levels.

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