NESTA MMA Conditioning Coach flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Phosphagen system recovery

ATP-PCr resynthesis is ~50% in 30 seconds and ~95% in 2-3 minutes; plan work:rest ratios of 1:12-1:20 for alactic power training.

Lactate clearance

Active recovery at 30-60% VO2max clears blood lactate faster than passive rest, improving readiness for subsequent high-intensity rounds.

Tanaka HRmax formula

Estimated maximum heart rate = 208 - (0.7 × age); more accurate than 220 - age for trained adults and used to set training zones.

Repeated-sprint ability

The capacity to perform repeated maximal sprints with incomplete recovery; fatigue index = (peak - final)/peak × 100 and is key for MMA.

Needs analysis steps

A four-step process: analyze sport demands, profile the athlete, review injury history, and select a testing battery to guide program design.

Urine specific gravity

A hydration marker; values below 1.020 indicate euhydration, while above 1.025 suggest dehydration and impaired performance.

Session RPE load

Training load = session RPE (1-10) × duration in minutes; use weekly totals to monitor spikes and reduce injury risk.

Fight camp periodization

An 8-12 week plan with base, build, peak, and taper phases; taper reduces volume 40-60% while maintaining intensity for 7-14 days.

Concurrent training interference

Strength and endurance adaptations can conflict; separate sessions by at least 6 hours to minimize the interference effect.

Deload week

A planned recovery week every fourth week with 40-50% reduced volume and moderate intensity to prevent overtraining.

Epley 1RM formula

Estimated 1RM = weight × (1 + reps/30); valid for reps of 10 or fewer and useful when direct 1RM testing is unsafe.

Rate of force development

The speed of force production; trained with maximal intent, ballistic movements, and loads of 30-80% 1RM.

Contrast training

A heavy set (85-90% 1RM) followed by an explosive set (30-40% 1RM) after 3-5 minutes rest to enhance power output.

Plyometric volume

Foot contacts per session: beginners 80-100, advanced 120-200; allow 48 hours between high-intensity plyometric sessions.

Alactic power intervals

6-10 repetitions of 5-10 seconds all-out effort with 60-120 seconds rest; targets the phosphagen system for explosive power.

Glycolytic capacity intervals

4-6 repetitions of 30-60 seconds at high intensity with 2-4 minutes rest; mimics MMA round demands and improves anaerobic capacity.

HIIT 4×4 protocol

Four 4-minute intervals at 90-95% HRmax with 3 minutes active recovery; improves VO2max and between-round recovery.

Fight-specific conditioning

5 × 5-minute rounds with 1-minute rest using pad work or grappling; monitor heart rate and RPE to match fight demands.

Agility vs change of direction

Agility is a rapid whole-body change of direction in response to a stimulus; change of direction is a preplanned movement skill.

5-10-5 shuttle

A change-of-direction test: sprint 5 yards, turn, sprint 10 yards, turn, sprint 5 yards; timed with gates to assess agility.

Resisted sprint loading

Use 10-20% body mass resistance for acceleration and 5-10% for maximum velocity to improve sprint mechanics and power.

Dynamic warm-up

5-10 minutes of raising heart rate, joint mobility, activation, and movement rehearsal; preferred over static stretching before explosive activity.

Static stretching guidelines

Hold 15-30 seconds for 2-4 repetitions to improve flexibility; perform after training or in separate sessions to avoid power decrements.

Ankle dorsiflexion screen

Wall test: knee touches wall with heel down; less than 10 cm indicates limited dorsiflexion, which may affect squat and landing mechanics.

Safe weight loss rate

Lose no more than 1% of body mass per week; rapid dehydration over 2% body mass impairs performance and health.

Protein intake for fighters

1.6-2.2 grams per kilogram of body mass daily, spread across 3-5 meals, to support strength and recovery.

Post-exercise recovery nutrition

Consume 20-40 grams protein plus 1-1.5 grams per kilogram carbohydrate within 30-60 minutes to enhance glycogen resynthesis.

Hydration replacement

Drink 500-750 mL 2-3 hours before training; replace 1.25-1.5 liters per kilogram of body mass lost during exercise.

Scope of practice

Coaches do not diagnose or prescribe; refer medical issues to licensed professionals and work within their certification limits.

Concussion protocol

Remove the athlete from play immediately if concussion is suspected; return only after medical clearance and graduated return-to-sport steps.

Emergency action plan

A written plan detailing venue exits, AED location, first-aid kit, and emergency contacts; rehearse and document incidents.

Informed consent

Obtain written consent and health screening (PAR-Q+) before starting a program; explain risks and benefits clearly.