– In Mixed Martial Arts, the sport I do, we’re alone in the cage. So if you’re not ready, it shows right away. – We start with a big disadvantage if we do high level competition without physical training. Nowadays, it’s a certainty. – In an individualist sport like MMA, we don’t have a choice, we can’t cheat. The workout is important. We must give our best or it can be pretty fatal. – We play football, we play basketball but we don’t play MMA, we don’t play boxing. MMA Factory – Physical Training – Professional MMA consists of 3 rounds of 5 minutes with a 1 minute pause between each round. – With possibility to have 5 rounds of 5 minutes if it’s a main event, a championship fight. – 3 times 5 minutes, it’s short but also very long. So you have to be ready for it. We work a lot of different aspects. Explosiveness, strength, stamina, resistance. There are a lot of things to workout. You have to be very complete in MMA. It’s a very intense effort. – There are a lot of high level fighters who think that either physical training is for the weak because they were born physically strong or physical training will slow them down and make them lose speed. – I used to think that I trained enough already and that I didn’t need physical training, like a lot of fighters still think today. But since I seriously trained physically, I’m transformed. Athletically, in power, cardio, velocity. I’ve enhanced in all aspects and I feel it. And today, I can’t prepare a fight without a physical training. It would be unimaginable. – When you’re physically ready, you can do everything. You can even absorb the blows better. It allows you to block your opponent when you have to. To be faster when you have to. Because when you are not ready physically, sometimes you are about to beat your opponent but you lack energy to do it. – Honestly, no one likes physical training. Nobody likes suffering. We begin to enjoy physical training when we start to feel good. Most of the time, it’s at the end of the training when we start to feel comfortable and notice improvements. – There always will be people with a tremendous genetic heritage making them win in the end. They will be able to win the Olympics but they won’t be able to win them 3 times in a raw. They will achieve to be World champion without physical training but they maybe would have been Olympic champion if they had made physical training. Today, the optimization of the sportive performance comes necessarily with physical training. – It’s important to build strength because the MMA athlete needs strength. But not only strength. And not the way body builders do. It’s about boosting strength and also other physical qualities such as agility, speed, stamina, muscular stamina, cardiovascular stamina, strength, explosive strength, flexibility and abdominal strap which is also essential. – I will focus on the improvement of strength and speed, both will give me power. And globally, stamina on lactic capacity. – Stamina, cardio, is the package of all of it. Without a good cardio, we won’t sustain our strength, we won’t have a good velocity in the long run. It’s the background work to do. There are two types of stamina. The distance stamina and the short efforts repetition stamina which is not the same. – The hardest part is the sequence between standing up and going to the ground. It is where cardio works the most. – It’s a specific condition. Because you are already exhausted when someone brings you to the ground and it’s still harder when you come back up to your feet. – We need to be ready for fighting, for boxing and for grounding. It’s very difficult. In general, when you start MMA, you don’t have enough cardio, you’re out of breath. – It’s all very fast like Dragon Ball Z. You have to follow. If you don’t follow, you’re in big trouble. – Physical training in MMA is not Mister Nobody physical training. In my program there’s no running, no interval trainings. All I do is specifically aimed for Mixed Martial Arts. – First, we analyze the fighter and detect his strengths and weaknesses. In the first phase we will work on his weaknesses to correct them. Afterwards, in a fight period we will work on his strengths in order to enhance them the most possible and for the athlete to be fully confident the day of the fight. – If we don’t have an upcoming fight and we notice that his weakness is strength, we’ll work on strength. But in long term because you need 3 weeks to notice the results and earnings of building strength. So If we are too close to a fight we won’t work on strength but on strength stamina for instance. We’ll try to work on these two capacities more or less combined because we have less time. The more we get close to a fight, the more it will be easier nervously and to recover. So we can work on stamina, explosiveness. Right now I like circuit trainings because we have fights that can happen anytime. For example with a ground and pound model, it’s the reproduction of what can happen in combat if you’re on the ground or on top of the opponent. It is essential to do so. To be the closest possible of the sport and the fight. – Now we’re on a lactic stamina session. We work on the athlete capacity to repeat explosive and intense efforts without fatigue preventing him to be strong, fast and intense. Leg exercises, arm exercises, abdominal exercises and specific exercises. In these stamina sessions, we really want to be complete. They have 5 minutes rounds. We will focus on that time in circuits so they’ll be able to repeat the efforts during the rounds. – Circuit trainings allow to be quite specific to MMA because you can work explosiveness, stamina, strength stamina. – Also a good thing is to never train them always during the same time of effort. So they can be able to push a bit further if necessary. It’s very interesting to push them to their limits. – Working hard doesn’t mean working well. And you have to be very careful with that error. To me it’s an error to say we work hard. Ok we work hard, but the important is to work well, efficiently and aiming performance. Which comes with recovery sessions, different working sessions 60 days before fight, 20 days and 10 days before fight. We don’t train the same way. – To plan the physical training, we start with the date of the fight. I have a date of fight, I take my agenda and I go backwards. The week before the fight, my athlete is at rest. It’s the week that will be used to reload the energy stocks lost during training. The two weeks before, we work on explosiveness. Before that, we work on stamina and again before, we work on strength improvement. We put all that in place on schedule and we unroll it the other way. First, we build strength during a good period. Then during half that period, we develop the stamina of the level of strength we achieved. So the fighter can repeat it during 5 minutes in the cage. Then, in half that period, we always divide time by two from step to step, we develop the capacity to quickly express that strength, which is explosiveness. There, we let one week of break. And then comes the fight. After the fight, comes recovery with osteopaths, nutritionists, who have already intervened before the fight, and a break of physical training during one or two weeks where the athlete will only practice techniques. – We all are in contact. I’m immediately warned if there’s an upcoming fight or if there’s an injury. And I have to modify directly my trainings. All trainings are created and designed to prevent injuries, to allow a good recovery and to be the more benefic and logical possible.