MMA- Fitness testing and Workout plan


Like many of you I am also trying to finish my Fitness Testing and Workout Plans this week. I used to compete in MMA and I would like to start training again to get back into fighting shape. I'm going to do the sit and reach test, strength test, and 400M in my fitness test, but I wasn't sure what else would accurately represent fighting shape in a test? Any thoughts on this would be helpful.


My workout plan is going to include many different aerobic, muscle, and flexibility workouts and also some pretty tough breathing exercises. I'll be running several days a week, doing bag and mitt workouts, and grappling and sparring sessions. I'm not sure how I’m going to space the hard days and easy days, but it will probably revolve around my class schedule.


My goals in this effort are to get my cardiovascular and muscle conditioning to the point where I could withstand three three-minute rounds of full pace sparring without serious fatigue. I'll need to focus mostly on endurance rather than increasing strength or speed. I'm probably not going to compete again, but I want to feel confident that I could compete if a chance came along.


Any comments or suggestions on testing or workouts would be greatly appreciated. Thanks.


Jesse Svejcar



It is important that you understand that getting into shape from a sport performance standpoint is different from a general fitness standpoint. There are other fitness components necessary for sport performance (e.g. balance, quickness) that Hoeger discusses in Chapter 1. In our fitness testing for this class, we focus on the health-related components of fitness (cardiovascular, muscular strength, body composition, and flexibility). Maintaining the minimum recommended level in these components is needed for health benefits.

When it comes to sport performance, many of the fitness components are needed at much higher levels than the minimum standards. In many cases, training for or competing in sport leads to an unhealthy situation (i.e. overtraining, injury, imbalances).

While high fitness may be your objective, and I can identify with this personally, just keep in mind that the emphasis in this class is health-related fitness and maintaining at least the minimum standard. Moving beyond this minimum level requires quite a bit of extra effort, which is largely unnecessary from a health standpoint.

I can give recommendations for achieving a high level of fitness if you would like. Specifically, look to some of the ACSM recommendations in the fitness content, since that is very research based. Other recommendations by your classmates are welcome here too.

I realize the differences between performance and general fitness, I had just planned to start this kind of workout schedule anyway, so I figured I would use it for my general fitness plan instead of coming up with a lesser schedule. Will that be acceptable for the class or do i need to make a lesser plan?

In many cases less can be more when it comes to healthy fitness, but what you need to show in this class is that you are meeting the minimum requirements for the fitness and following the principles outlined. Anything beyond this is fine. As for fitness test performance there is no minimum requirement for your grade, but you are expected to follow established tests according to the protocols.