MMA is a sport that demands exceptional endurance, cardio-vascularity, strength and technique. Fighters are required to meet explosive circumstances, maintain high levels of stamina, and eventually overpower and outlast their opponents. To meet these requirements, fighters utilise their bodies’ energy systems, more specifically the aerobic and anaerobic energy systems. In this article, we will explore and understand the meaning and use behind these energy systems and how it is utilised in MMA.
TL;DR
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Aerobic System in MMA: Fuels endurance and stamina, allowing fighters to maintain a steady pace and recover during less intense moments in the fight.
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Anaerobic System in MMA: Provides energy for explosive bursts of intensity, such as striking, grappling, and takedowns, relying on glycogen without oxygen.
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Training Balance: Effective MMA performance requires training both systems with activities like steady-state cardio, HIIT, and explosive anaerobic exercises, while focusing on recovery techniques for optimal performance.
What is the Aerobic System?
The body’s aerobic system is also known as the “long term” energy system. It relies on oxygen to produce energy hence becoming the most dominant forms of energy system for low to moderate intensity physical activities. The aerobic system is also responsible for fueling endurance activities such as running, hiking and swimming and is essential for maintaining energy over long durations. In MMA, aerobic fitness plays a key role in the fighter’s ability to maintain stamina throughout the fight.
Aerobic metabolism producing energy by breaking down carbohydrates and fats in the presence of oxygen. This process is relatively slow but efficient, which means it is used for longer activities that last longer than a few minutes. For MMA fighters, the aerobic system is crucial during moments of controlled pacing, such as when moving around the cage or recovering between high-intensity bursts. Aerobic conditioning allows a fighter to maintain their energy levels during the fight, recover from intense exchanges, and perform at a high level for extended periods.
What is the Anaerobic System?
The anaerobic system makes energy without needing oxygen, while the aerobic system does. It doesn’t use food for energy; instead, it uses stored energy sources like glycogen to power short bursts of high activity. This mechanism kicks up during explosive motions that last anywhere from a few seconds to two minutes. The anaerobic system gives MMA fighters the energy they need to strike, wrestle, and grapple, all of which need short, strong bursts of energy.
The anaerobic system has two primary parts: the ATP-PC system and the lactic acid system. The ATP-PC system is what makes incredibly quick, powerful moves, like a single punch or takedown. It swiftly makes ATP, the body’s main energy carrier, by using stored phosphocreatine in the muscles. This system works at full power, but it can only hold energy for around 10 to 15 seconds until it runs out.
The lactic acid system, on the other hand, starts working as the activity gets harder and the ATP-PC system runs out of energy. This device can make energy for tasks that last up to two minutes. But lactic acid is a consequence of anaerobic metabolism. It can build up in the muscles and make them tired. During high-intensity exchanges in MMA, like quick striking combos or wrestling, the anaerobic lactic acid system is used.
The Role of Aerobic and Anaerobic Systems in MMA
MMA is a fast-paced sport that requires fighters to move between different energy systems all the time. The aerobic system helps fighters keep a steady pace, save energy, and recover when the fight isn’t as intense. The anaerobic system, on the other hand, is used when you do things that are very intense, like throwing punches, taking down an opponent, or defending against submissions. Both systems are important for a fighter’s overall efficiency, and training both can make them stronger and more explosive.
The best fighters are the ones who can mix these two methods well. For instance, an athlete with great aerobic conditioning can recover fast after a tough round and keep performing well throughout the bout. But if they don’t have anaerobic capacity, they might not be able to hit powerful attacks or do fast takedowns. A fighter with good anaerobic fitness, on the other hand, may have explosive power but have trouble keeping their stamina and controlling the pace of the fight.
How MMA Fighters Train Both Systems
MMA athletes need to train both their aerobic and anaerobic systems to get the best results. Steady-state cardio, like jogging, swimming, or cycling, is a common way to undertake aerobic training. To increase cardiovascular endurance, fighters should include long, low-intensity sessions in their training. This will help them keep their energy levels up during a battle. High-intensity interval training (HIIT) is also a very good way to work on both aerobic and anaerobic systems. HIIT workouts involve alternating between periods of high-intensity effort and active recovery, mimicking the stop-and-start nature of MMA.
MMA fighters often do short bursts of maximum effort for anaerobic training. The anaerobic system can be trained by sprinting, doing heavy bag work, and doing plyometric exercises like jump squats or burpees. These exercises build explosive force, which is necessary for successful attacks, grappling, and submissions. Anaerobic conditioning also includes strengthening the muscles that are used in these movements stronger, like the core, legs, and upper body, to make sure that energy circulates well during explosive moves.
Sport-specific workouts that mirror the demands of the cage should also be part of a balanced training program. Fighters can get better at switching between aerobic and anaerobic systems via shadowboxing, sparring, and drilling with a partner. For example, during a sparring session, a fighter may focus on maintaining a steady pace while moving around the mats and then switch to explosive strikes or defensive maneuvers when the partner closes the distance.
The Importance of Recovery
Recovery is particularly important for training both the aerobic and anaerobic systems. The anaerobic system, especially the lactic acid system, can make muscles exhausted and sore because lactic acid builds up. Light running or cycling, for example, can help eliminate lactic acid from the muscles and make you feel less tired. Other recovery methods, including stretching and foam rolling, are also important for keeping your muscles flexible and decreasing discomfort after high-intensity workouts.
On the other hand, aerobic recovery is more about keeping your heart healthy and lowering your heart rate after a workout. Rest and sleep are very important for the body to heal and get more energy. Fighters should also pay attention to their hydration and nutrition to make sure their bodies have the energy they need to recover from both aerobic and anaerobic exercises.
