Program Design
What this domain tests
Program design asks you to build a logical plan using the OPT model and MMA-specific demands, including acute variables and camp periodization.
Core rules and concepts
- OPT phases: Stabilization (phase 1), Strength (phases 2–4: strength endurance, hypertrophy, maximal strength), Power (phase 5). MMA athletes typically need a base, then strength, then power in camp.
- Acute variables: repetition range, sets, intensity, tempo, rest, exercise selection, and frequency must match the phase and the fighter's calendar.
- Specificity and periodization: general preparation → specific preparation → competition → transition. Volume generally falls and intensity/technical specificity rises as the fight approaches.
- Recovery: hard sparring and high-intensity conditioning are stressors; strength work must be placed where it does not blunt key sessions.
- Energy-system match: use work-to-rest ratios that mirror round length and action density.
Worked example
An 8-week camp: weeks 1–3 emphasize phase 1–2, building movement quality, aerobic base, and strength endurance. Weeks 4–6 shift to phase 3–4 with heavier loads and lower reps, while maintaining sport-specific conditioning. Weeks 7–8 move to phase 5 power and high-specificity, lower-volume work, tapering the last week. Reasoning: the fighter peaks near competition while retaining strength and power qualities built earlier.
Traps
- Running phase 5 every week; power phases are not a year-round default.
- Adding volume in every domain during camp instead of managing total stress.
- Ignoring the calendar; a plan that is physiologically sound but mistimed is still wrong.