The test

[Maximo]

The following is a test I found on a website that was having a tryout for people who wanted to join there mma team. I went and tried everyone and was able to do them.

My question is, is it necessary other then building character to do so many hindu squats? I was reading the book about the lions den and Ken shamrock said everyone there could do 500. Now I can do stuff like that if I just grit my teeth and do it. And if thats what I need to do to be the best I'll do it. But if any one has some conditioning specifics that I should use to judge where I'm at compared to my competition I would like to know.

MMA Test

1. 3 mile run 21 minutes
2. Shuttle agility run
3. 200 Hindu squats
4. 100 tractor tire flips
5. 100 push-ups
6. 25 chin-ups
7. 100 V- sits
8. Power clean your body weight 10 times
9. Sprint Extreme hill 3 times for 60 seconds each with 1minute rest in between sprints
10. Fight 3 NHB/MMA rounds with team members

[Chuck Kechter]

Maximo,

If your goal is to fight MMA/NHB then only "test # 10 is (really) applicable.

That said you do have to work all sides, and up and down Coach Sonnon's 3DPP--practice skills, train attributes, "compete" against a resistant opponent (or partner). You should have a good ground in GPP, then "work" SPP particular to your venue, have polished physical skills, and exemplary mental/emotional development.

As to this MMA Test:

1. 3 mile run 21 minutes (not really applicable at all, as LSD running's physiological profile is much different than MMA's).

2. Shuttle agility run (small interval gain--would fall under training protocol when working agility).

3. 200 Hindu squats (when was the last time you saw a MMA athlete perform a Hindu squat in the heat of their bout? Penetration steps (as an example) would be better than this, cause--at least they mimic the action of a level change/double leg).

4. 100 tractor tire flips (related to MMA how? Very limited training value).

5. 100 push-ups (very limited training value).

6. 25 chin-ups (better training value than push up, but still a VERY simple exercise, which will net you a VERY simple training effect. Steve Maxwell had a good way of sophisticating this, if you're interested--his method would also build a better training effect).

7. 100 V- sits (see above--simple--look to sophisticate)

8. Power clean your body weight 10 times (better than most on this list. At least power cleans stimulate the CNS in a "similar" way as some MMA movements--without simulating them, which would compete with your skill sets--in your CNS).

9. Sprint Extreme hill 3 times for 60 seconds each with 1minute rest in between sprints
(interval training--not bad--but if you're going to do "minute" drills, why not be more sport specific? Perform them on a bag, with focus gloves and a partner, or just with a partner?)

10. Fight 3 NHB/MMA rounds with team members (Good)

Unless you're well to do, you only have a limited training time available to you. Use it wisely and you can go far. Cocktail something like this test above and you'll be stuck in mediocrity.

All the best.

V/R,

Chuck

[Scott Sonnon]

As Chuck said.

Although this 'test' builds mental toughness due to the ultra endurance of it, it does not render the physiological profile of MMA.

Remember the 3 Dimensional Performance Pyramid (http://www.circularstrength.com/3dpp.html). The goal of CST SPP is to:
1. Stimulate the physiological profile of the activity
2. Approximate the range and depth of the skills
3. Step slightly outside the scope of the activity to create a 'safety valve' for when events deviate from the expected.

I consider it more time-efficient to build 'specific' mental toughness - specific to the physiological (energy system) profile and the physical (skill base) profile.

[Michael Brown]

Coach Sonnon,

Would you post a specific routine that meets these requirements for MMA?

Thanks in advance.

Michael Brown

[Scott Sonnon]

No. It depends upon the individual's technical game plan - in order to tap the range and depth of their skill set. Get with a CST Coach for a private consultation, or await Brandon Jones' upcoming DVD on CST for Boxing.

[Michael Brown]

If that's the case could you provide an example of ANY individual's technical gameplan and how you would tailor these exercises to meet his/her needs in regards to MMA?

If this is simply a question of not wanting to give away that which you feel should be paid for, you can just say so.

I ask because I've purchased a bunch from Rmax but rarely see anything on how to develop your routine. The videos and manuals do a good job illustrating the technique but are light on routine development. The Clubbell Training for Circular Strength book does it a little, but it seems pretty specific on activity and light on how to create your own.

Michael Brown

[Scott Sonnon]

Michael,

It's precisely what I said. You need to get with a coach on a private consult. There are a few examples at CST Magazine already, such as with Egan Inoue.

[Michael Brown]

Are all CST coaches qualified to develop programs for MMA fighters?

Not being sarcastic. Genuinely asking.

I ask because some seem very knowledgeable about MMA (i.e. Scrapper), while others simply have other interests.

I don't think my college strength coach would be a good choice to design a program for MMA. He's just not familiar enough with the real demands of the sport. He was an outstanding strength coach for football though.

Michael Brown

[Scott Sonnon]

Michael,

CST is not MMA-specific. Get with a CST Coach who has experience in the field you're in.