MMA Training Classification Using Bondarchuk System - Complementary Training
MMA Training Classification Using Bondarchuk System

MMA Training Classification Using Bondarchuk System

I decided to publish the following tables that I have created to guide my planning/programming for one  friend of mine and MMA athlete that asked for my advice last year. I have utilized Bondarchuk approach in classifying the drills for each training component (and goal) as I did in my Physical Preparation for Soccer manual and Periodization Confusion article. I honestly believe that this is the most comprehensive approach for classifying the training modalities/methods/means for each training component/goals within your training system. This is my work-in-progress table, so don’t take it to your heart: if you have any comments, critiques, suggestions please be free to post in comments.

Anyway, I hope that coaches working in MMA might find this useful and modify it to suit their needs.

Classification of the training means/methods

Name of exercise/method Description
Competitive (CE) Exercises that are identical or almost identical to competition event
Specialized developmental (SDE) Exercise that repeat the competitive event in training but in its separate parts
Specialized preparatory (SPE) Exercises that do not imitate the competitive event, but train the major muscle groups and physiological systems
General preparatory (GPE) Exercises that do not imitate the competitive event and do not train the specific systems.

Exercise classification based on work of Dr Anatoly Bondarchuk and UKA Exercise Classification Hierarchy

 

Name of exercise/method Description Content
Competitive (CE) Exercises that are identical or almost identical to competition event MMA match; MMA sparring with competition intensity & duration; strategy/tactics development
Specialized developmental (SDE) Exercise that repeat the competitive event in training but in its separate parts Skill: Sparring in individual components (stand-up, wresting, ground, cage);Sparring like drillsPhysical: Specific conditioning (sparring – MMA, parts); partner drills
Specialized preparatory (SPE) Exercises that do not imitate the competitive event, but train the major muscle groups and physiological systems Skill: Technique drills (drilling); Mitt-work; bag-work;Physical: Special conditioning (mitt, bag, dummy); Explosive strength; Reactive strength; Maximum Strength; Power Endurance; Complexes/minute drills
General preparatory (GPE) Exercises that do not imitate the competitive event and do not train the specific systems. General strength & aerobic capacity; general conditioning; muscle endurance;  warm-up; flexibility; core; recovery procedures; pool; bike…

Skill training

Name of exercise/method Content
Competitive (CE) MMA match; Full MMA sparring with competition intensity & duration; strategy/tactics development
Specialized developmental (SDE) Sparring in individual components (stand-up, wresting, ground, cage); Sparring like drills (aliveness)
Specialized preparatory (SPE) Technique drills (drilling); Mitt-work; bag-work;  No ‘live’ resistance
General preparatory (GPE) Footwork; flow drills (w/ & w/o partner); warm-up movements

Strength training

Name of exercise/method Content
Competitive (CE)
Specialized developmental (SDE) Partner carries & drills (wrestling, ground); Unstable objects lifting (heavy sandbag)
Specialized preparatory (SPE) Heavy sled push/pull; basic barbell, dumbbell and kettle bell exercises
General preparatory (GPE) BW drills; corrective exercises (prehab, rehab); DB/MB circuits

Explosive and Reactive Power (alactic power & capacity)

Name of exercise/method Content
Competitive (CE)
Specialized developmental (SDE) Conjugate exercises (technical moves loaded and unloaded)
Specialized preparatory (SPE) KB, DB & BB Explosive training; Explosive jumping; Explosive MB throws; Sled pushes; Hurdles; Hammer Swings; Weight vest; mitts; bag
General preparatory (GPE) Hill sprints; Flat sprints

Muscle-Endurance & Explosive endurance (lactic power & capacity)

Name of exercise/method Content
Competitive (CE)
Specialized developmental (SDE) Sparring w/specific goals/constraints & combined
Specialized preparatory (SPE) Mitt work; bag intervals (punch-out drills); Partner drills; Dummy drills; BW circuits/exercises; strength circuits/exercises endurance (tempo method); explosive repeats/throws; rope drills; prowler/sled; alactic-aerobic exercises (intensive)
General preparatory (GPE) Running intervals; bike intervals; pool; cardio machines

Aerobic Power

Name of exercise/method Content
Competitive (CE)
Specialized developmental (SDE) Sparring w/specific goals/constraints & combined; extensive & intensive technique work
Specialized preparatory (SPE) Intermittent & interval. Mitt work; bag intervals (punch-out drills); Partner drills; Dummy drills; BW circuits/exercises (minute drills); strength circuits/exercises; explosive repeats/throws; rope drills; prowler/sled; Alactic-aerobic exercises (extensive)
General preparatory (GPE) Running intervals; bike intervals; pool; cardio machines; intermittent & interval

Aerobic Capacity

Name of exercise/method Content
Competitive (CE)
Specialized developmental (SDE) Sparring w/specific goals/constraints & combined; extensive technique work
Specialized preparatory (SPE) Continuous & Interval. Mitt work; bag intervals; Partner drills; Dummy drills; BW circuits/exercises; strength circuits/exercises; rope drills; prowler/sled;
General preparatory (GPE) Running intervals; bike intervals; pool; cardio machines; combinations w/general strength; continuous & interval


View the PDF here: View Slides


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I am a physical preparation coach from Belgrade, Serbia, grew up in Pula, Croatia (which I consider my home town). I was involved in physical preparation of professional, amateur and recreational athletes of various ages in sports such as basketball, soccer, volleyball, martial arts and tennis. Read More »
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