Optimizing Minimum Essential Strain for MMA & Combat Athletes
Written by Conquer Athlete Coach Jerod Gordon
Minimal Essential Strain (MES): MES refers to the minimum amount of stress required to stimulate the growth of new bone formation. In the context of mixed martial arts, it is important to incorporate training methods that promote bone health and remodeling. Here are some key points to consider:
Long Term Plan
Since bone remodeling typically takes around six months, it's crucial to develop a macro plan that spans an extended period. This plan should outline the training frequency, exercise selection, and intensity progression for optimal adaptation.
Movement Selection
Focus on compound exercises that involve multiple muscle groups simultaneously, such as squats, deadlifts, and presses. These movements not only build overall strength, but also impose significant stress on the bones, promoting bone remodeling.
Loading
Training with moderate to heavy loads is recommended for bone health. This typically involves working within a range of 3-6 sets per exercise and 3-10 reps per set. The specific load and rep ranges can be tailored to the individual athlete's capabilities.
Training Frequency
Two strength training sessions per week have been shown to be effective for bone health, while three sessions per week may provide optimal results. Balancing training frequency with recovery is essential to avoid overtraining and optimize bone adaptation.
Progressive Overload
Gradually increasing the training stimulus is crucial for on-going adaptation. Progressive overload can be achieved by either increasing the weight lifted or the number of reps performed. This approach ensures that the athlete continues to challenge their bones and muscles, promoting growth and strength gains.
By improving bone health, durability, and injury resistance, athletes can enhance their ability to withstand the physical demands of training and competition, ultimately making them more formidable fighters.
If you have any questions or want to learn how we work with athletes via our Individual Design coaching, email help@conquerathlete.com. Or, check out our website www.conquerathlete.com and set up a free discovery call.
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