23 Jun An MMA Fighter’s Perfect Year
52 Weeks in a year, how do you maximize them to stay in top shape, gain the most experience, develop the skills that will carry you toward greater and greater heights? A fighter’s existence is filled with uncertainty. Opponents pulling out of bouts, inability to schedule, injuries, obstacles from other areas of life all conspire to put predetermined schedules in flux. However as Dwight Eisenhower said, “plans are useless, but planning is never useless” so let’s look at what elements need to exist and then put them into a mock calendar.
Elements of a fighter’s year:
Competition: ideally 3-5 fights/year especially as an up and comer. As fighters gain more experience they need to fight less often so that number can drop to 1-3. We will use 4 for planning purposes.
Fight Camp: Normally 6-10 weeks long, depending on schedules, how in shape you are, and the confidence you have in being able to prepare for a specific date and opponent.
Skill Development Periods: No Fights on the schedule? Something very far out on the horizon and you need short term goals to stay motivated. Focus on specific skill development. For example put your Gi back on more often. Do striking or even boxing only. More pad work, more drills, less live rounds. For S&C focus more on strength or long cardio instead of trying to stay at peak fight shape.
Rest/Re-Set Weeks: Often overlooked. I know of few athletes who spend 52 weeks/year in the gym. Those that do tend to burn out or have short careers filled with injuries. You have to prioritize resetting yourself body and mind.
Sample “Ideal” Year
4 Weeks Skill Development to kick things off
BOOK FIGHT
8 Weeks Fight Camp
FIGHT 1
1 Week De-Load Week
4 Weeks Skill Development
BOOK FIGHT
8 Weeks Fight Camp
Fight 2
1 Week De-Load Week
4 Weeks Skill Development
BOOK FIGHT
8 Weeks Fight Camp
Fight 3
1 Week De-Load Week
4 Weeks Skill Development
BOOK FIGHT
8 Weeks Fight Camp
Fight 4
1 Week De-Load
Summary: Look back on our ideal year. We spent 32 Weeks in “camp mode” pushing conditioning, sparring to find timing, and getting prepared for our victory. 16 Weeks were deep in skill development, attending to neglected areas of our game, rounding out skill sets, sharpening our tools. 4 Weeks were spent De-Loading, finding time to come back to center and replenish our personal well.
If you only have the on/off switch and toggle between CAMP MODE!!! Or completely missing out on the gym you are giving up valuable opportunities to get better. If you spend all year trying to train at near-Max intensity then you are missing the boat on how humans reach peak performance are putting an undue stress on your body. That bill will come due eventually in one way or another.
This schedule is meant to be adapted as needed but it can serve as a great planning tool when laying out goals, in both the short and long term.