Joel Jamieson: Ultimate MMA Conditioning

Energy Systems Breakdown

System Characteristics

• Generates ATP at slowest rate of all 3 systems

• Is dependent on oxygen and involves the greatest number of chemical steps
Aerobic • Fuels low intensity activity and refuels anaerobic mechanism between efforts
• Improving this system relies on both concentric and eccentric cardiac hypertrophy
• When expenditure outweighs production due to increased intensity, this is anaerobic threshold

• Provides energy faster than aerobic, but only lasts about a minute
• More work at higher intensities produces greater concentrations of blood lactate
• Lactate may actually delay fatigue by “soaking up” H+ ions
• Lactate is also preferentially used as fuel by cardiac and tonic muscle, and the brain
• Lactate is blamed for soreness/fatigue because it marks transition between systems
Anaerobic – Lactic • Higher accumulations of lactate actually indicate increased resistance/adaptation to anaerobic conditions
• Improving this system relies on improving both anaerobic lactic power and lactic capacity
• To improve lactic power – Shorter M.E. reps w. longer recovery = Increase enzymes & glucose uptake
• To improve lactic capacity – Longer reps w. shorter recovery = Increase “buffering capacity”
• When intensity is too high to continue metabolizing lactate with aerobic process, switch to lactic

• Reliant on small amounts of ATP & PCr within muscle, can only generate for 10-12s at max intensity
• Will be better suited for repeat efforts with a capable aerobic system
• Produces energy most readily due to the fewest chemical steps of all 3 systems
Anaerobic - Alactic • Is least trainable of all 3 systems, largely influenced by genetic and physiological predispositions
• Increasing volumes of rate-limiting enzyme Creatine Kinase can improve the system capacity
• Active rest is best between sets to augment aerobic recovery process
• Efficient specific fiber selection and contractile (contraction/relaxation) mechanisms improve capacity

Aerobic Lactic Alactic

Transition between these phases is simply a function of the intensity dictating whether or not they are capable of maintaining adequate energy
production through either power (intensity) or capacity (duration.) The entire concept of “energy systems” revolves around maintaining
homeostasis, and the system of majority contribution is in effort to make energy available based on the present conditions, namely intensity
and duration.

The central governor model of fatigue is a theory which states that rather than lack of oxygen or accumulation of metabolic byproducts, it is the
brain and central nervous system which carefully monitors and moderates output to prevent damage to the working muscle fibers.
Components of Conditioning

Rate of Energy Central Governing

Production Control (Power
(Power) Regulation)

Energy
Energy Utilization
Production

Total Potential
Duration of Efficiency of
of Energy Neuromuscular
Energy Energy
Production Contractility
Production Expenditure
(Biological (Mechanical)
(Capacity) (Skill/Technique)
Power)

Conditioning as a whole is essentially tuning energy production to effectively and efficiently serve energy utilization as dictated by the demands
of duration and intensity by the activity in question.

Components of Aerobic Energy Production

Aerobic Power Aerobic Power & Aerobic Capacity Aerobic Capacity

Oxygen Supply Oxygen Utilization Substrate Availability
Cardiac Output Number and Size of Slow/Fast Fibers Efficiency of Aerobic Energy Production
Peripheral Vascular Network Oxidative Abilities of Fast Twitch Fibers Substrate Storage Capacity
Respiratory System Aerobic Enzymes Hormonal Regulation

Anaerobic Lactic Adaptations

Anaerobic Lactic Power Anaerobic Lactic Capacity

Amount of Glycolytic Muscle Tissue Availability of Energy Substrates
Number of Glycolytic Enzymes pH Buffering Ability
Nervous System Development Rate of Clearance of Byproducts (Metabolizing lactate for further use)

Anaerobic Alactic Adaptations

Rate of Alactic Energy Production Capacity of Alactic Energy Production External Power Output
Alactic Enzymes Phosphocreatine Stores Muscular Contractility
Aerobic System Methods

Method Purpose Mechanism Guidelines Exercises

Stimulates eccentric • 130-150bpm
Improves oxygen supply cardiac hypertrophy • Below ANT Low intensity activity:
by increasing how through volume overload • 30-90minute Jogging, Biking,
Cardiac Output effectively the heart can of cardiac fibers causing sessions Swimming, Jumping
deliver oxgen and develop them to stretch. Increases • Increase volume Rope. All is fine as long
peripheral vascular left ventricular cavity for progression as heart rate is in the
network. volume. • 1-3x/week total correct range
• Maximal HR
Improves oxygen supply Stimulates increase in each rep Sprinting or high intensity
at higher intensities and contractile strength – • Rest 2-5min or to “sport-specific” exercise
Cardiac Power Intervals improves the power concentric – cardiac 120-130bpm which maximally elevates
endurance of the cardiac hypertrophy, along with • 4-12 the heart rate
muscle. corresponding increase in Reps/Session
mitochondria. • 1-2x/Week
• 2s Ecc/Conc.
Larger slow twitch fibers Stimulates hypertrophy of • No Pausing
Tempo contribute to aerobic and the slow twitch fibers by • 3-5 Sets Any major compound
anaerobic endurance as causing localized hypoxia • 8-10 Reps/Set movement
well as static strength. to working muscles • 3-4
through controlled tempo. Exercises/Day
• Max. Resistance
Offers high intensity and Stimulates greater oxygen • Low Speed Spin Bike, Versaclimber,
High Intensity Continuous volume. utilization and results in • 10-20min/Set Gradient imposed
Training (HICT) increased endurance of • 1-2 Sets/Day resistance
fast twitch fibers. • 1-2x/Week
Raises the anaerobic • +/- 5bpm ANT
Increases maximum rate threshold, and power at • Stay in Range
of ATP generation in the anaerobic threshold. • 3-10min/Rep Any “cardio” activity
Threshold Training aerobic system (increase This delays the point at • 2-5 rep/Wkout including specific drills.
aerobic power.) which these processes • 1-2x/Week
take over.
• HR below ANT
Improving aerobic abilities Recruits highest threshold • Max Intensity Uphill Sprint, Sled Drags,
High Resistance Intervals of fast twitch fibers means motor units and increases • Rest to 130- Spin Bikes, High
(HRI) high power can be oxidative abilities of the 140bpm Resistance Cardio
maintained longer. fibers by supplying them • 10-12s/Rep Machines.
with constant oxygen. • 15-20rep/Wkout
• HR below ANT
Improving aerobic abilities Recruits highest threshold • Mod. Intensity Lower Body: Double leg
Aerobic Plyometrics of the fast twitch fibers motor units using low • 10-30s Rest int. bound. Upper Body:
means high power can be intensity plyos and • 5-10min/Set Explosive Pushups, MB
maintained longer. improves their endurance. • 1-3Sets/Ex. Rebounding.

How quickly fast twitch
Explosive Repeat fibers can recover
between explosive bursts.
Improves fast twitch
aerobic abilities and
repetitive power outputs
by developing lactate
oxidation in slow twitch
fibers.
• Increase work,
decrease rest for
prog. Lower Body: Squat
• 8-10min active Jumps, Split Squat Jumps
rest btwn series w. KB or BB
• 1-2 Series Upper Body: Explosive
• 6-10 Set/Ex. Pushups or Bench Press
• 1-3 Ex./Wkout
• 1-2x/Week.
Lactic System Methods
Method Purpose
Lactic power output
Lactic Power Intervals during prolonged high
intensity periods.
Ability to sustain
Lactic Capacity Intervals anaerobic energy
production for extended
periods of time.
Can improve lactic power
Circuit Training and capacity of many
different muscle groups in
a time effective manner.
Ability to maintain
Lactic Explosive Repeat repetitive explosiveness.
Lactic Process leads to
Static Dynamic fatigue if toleranc is poor
Mechanism Guidelines Exercises
Stimulates increase in the • Max
enzymes involved in intensity/Speed Anything from sprints to
anaerobic glycolysis and each rep specific sport drills as long
shifts metabolism of • 20-40s per Rep as it’s done at max speed
working muscles to rely • 2-4 sets of 3 and intensity.
more on anaerobic vs. • 8-15min rest
aerobic metabolism. btwn series.
• 90-120s/Rep
Stimulates increase in the • 2-4 Sets of 3
buffering mechanisms • Incomplete rest
involved in allowing intervals
anaerobic glycolysis to • 1-2min btwn reps Anything goes.
continue. Also increases • 4-6min active
glucose storage and rest btwn sets.
utilization potential. • Goal: Complete
Fatigue
• Power
• 20-30s/Ex.
• 60-90s/Circuit.
• 1-3min btwn
Circuits
Produces very rapid rate • Repeat Circuit 2-
of ATP turnover and high 4 times.
levels of blood lactate • 8-10min before
when large muscle groups changing
are used. Stimulates circuits.
increase in Lactic Power • Capacity
or Capacity.
• 30-60s/Ex.
• 1-2min/Circuit
• 60-90s btwn Ex.
• 6-8min btwn
circuits.
• Increase work,
decrease rest
each week for
prog.
• 1-3 series of 6-
10 sets per
Increases enzymes exercise Lower Body: Squat Jumps
involved in lactic ATP • 1-3 ex./wkout. & Split Squat Jumps w.
production as well as • Active rest 8- KB or BB
buffering mechanisms to 10min btwn Upper Body: Exp.
improve lactic capacity. series Pushups or Bench Press
• Work Intervals of
12-40s
• Rest intervals of
10-30s
• 1-3Ex./Wkout.
• 1-2x/Wk.
Increase tolerance to • Mod. Speed
buildup of specific fatigue • 10sPauses DB Squat, RDL, DB
thoruhg buffering and • Sets of 3-10min Bench, Sh. Press, Lat PD
inorganic P buildup. Etc.
Alactic System Methods

Method Purpose Mechanism Guidelines Exercises

Improves maximum rate • 2-5min btwn reps
of ATP regeneration by or recover to Any repetitive explosive
Explosive Bursts and alactic system by 120bpm or lower exercise, such as jump
Alactic Power Intervals ability to be quick and increasing amount of • 7-10s/Rep squats, sprinting,
powerful enzymes involved in • 5-6Reps/Set bounding, exp. Pushups
production. • 1-3x/Wk. etc.
• Work interval of
10-15s
Improves maximum • Rest interval of
Helps improve ability to capacity of the alactic 20-90s
Alactic Capacity Intervals maintain explosive power system by increasing the • Active rest of 8- Same as for power
for extended durations. amount of stored 10min btwn intervals
phosphocreatine. series
• 10-12reps/set
• 2-3ex/series
Improves maximum • 2-5 sets
Increase alactic power neuromuscular • 1-5 reps/set
Max Effort Method output and results in high recruitment and can play • 2-5min btwn set Major Compounds
level of hormonal a role in improving • 2-3 ex./wkout
production. contractility. • 1-2x/wk
• 3-4 heavy sets of
3-5 reps and
follow with 3-4
sets of 8-10
Fast and slow twitch fiber Improves strength of both • 2-3 ex./wkout
strength plays a key role fast and slow twitch fiber • 2-5min btwn
Strength-Aerobic in being able to sustain by increasing nervous M.E. Major Compounds
repetitive high power system function and size • 40s btwn tempo
output. of slow twitch fibers. efforts
• 8-10min btwn ex.
• 2-3 exercises
• 1-2x/wk
• 2-3 sets
• 2-3 ME Reps
immediately
Improve maximum followed by 3 x ME Exercises for first
Develop nervous systems amount of muscle 6-8 as sets, and recommended
Complex ability to maximally recruit recruitment as well as explosively as alactic power interval
fibers and improve increase amount of alactic possible. exercises for second
explosive ability. enzymes to improve • Max accel. On all group of sets
alactic power. reps
• 2-3 ex./Wkout.
• 1-2x/Wk.
Training Sequencing Model

4 Blocks
1. General Endurance
2. General Strength
3. Explosive Speed & Power
4. Power-Endurance
*Power-Endurance is developed after each quality is independently developed.

Order of Importance in Program Design Factors

1. Training Type
2. Methods
3. Intensity
4. Volume
5. Exercsie Selection
Each block should be divided into an A & B wherein 2 sessions per week in each block are concentrated loading for primary
adaptation and 1 day per week devoted to maintaining peripheral or secondary adaptations.

Block B 1 2 3 4 5
Block A 1 2 3 4 5
A Block Emphasis Transition B Block Emphasis

General Endurance
General Endurance Block A General Endurance Block B
Cardiac Output Threshold Method
Tempo Method HICT/HRI/Aerobic Plyometrics
HICT Explosive Repeat Method
Low Volume Intervals Cardiac Output
Technical Work

General Strength
General Strength Block A General Strength Block B
Tempo Method Max Effort
Max Effort Complex or Shock Method
Strength – Aerobic Method 3-5 Rep Ranges
5-7 Rep Range Consistent Increase in Intensity is Focal
Longer Rest Periods

Explosive Speed & Power Block

Exp. Speed/PWR Block A Exp. Speed/PWR Block B
Explosive Repeat Method Complex Method
Max Effort Shock Method
Max Acceleration Specific Game Exercise and Speed
Rest-Pause 8-15s Sets
Longer Rest Between Sets Lighter Intensities at Game Speed

Power-Endurance Block
Power-Endurance Block A
Threshold Training
Explosive Repeat Method, Circuits
HICT, Tempo Method (Moderate Volume)
Keep HR +/- 5bpm of Anaerobic Threshold
Increase Power at the Anaerobic Threshold
Power-Endurance Block B
Longer Work, Shorter Rest Periods
Cardiac Power Method
Lacic Power/Capacity Intervals
Increase Volume above Anaerobic Threshold
Maximal Duration Past Fatigue