NESTA MMA Conditioning Coach study plan

Map the three energy systems (phosphagen, glycolytic, oxidative) to specific MMA match demands such as a 5-second scramble, a 30-second cage-wall exchange, and a 15-minute bout

Explain how ATP-PCr depletion and phosphagen resynthesis half-life shape rest interval choices in conditioning drills

Compare lactate production, clearance, and the lactate threshold concept between a grappler and a striker, listing at least three training implications for each

Trace the oxygen transport chain from ventilation through cardiac output to mitochondrial use, and identify which link limits recovery between rounds

Define VO2max, anaerobic capacity, and critical power in your own words and state how each is tested in combat athletes

Build a heart-rate zone chart (5 zones) using estimated max HR and a talk-test cross-check, then assign each zone to a conditioning method

Design a 6-week aerobic base progression using 2 sessions per week that avoids interfering with strength work (state the interference-management rationale)

Write three interval protocols (short 10-20s, medium 30-60s, long 2-3min) specifying work-to-rest ratios, target RPE, and the physiological adaptation each targets

Calculate work-to-rest ratios for a simulated 5-minute round and justify the ratio you choose for a fighter with poor repeat-effort capacity

Identify two signs of overreaching in conditioning (e.g., rising resting HR, falling repeat-sprint output) and state the adjustment you would make

Define macrocycle, mesocycle, microcycle, and training day, and sketch an 8-week macrocycle for a fighter 10 weeks out from a bout

Sequence accumulation, intensification, and peaking/taper phases and justify the length of each for an MMA athlete

Apply the fitness-fatigue model to explain why a taper can improve performance even as training load drops

Draft a weekly microcycle that places high-neural-load strength/power work away from high-metabolic conditioning days and defend the placement

List three periodization errors (e.g., peaking too early, no deload, random daily training) and describe the correction for each

Select and justify 4 primary strength lifts and 3 power/explosive lifts for MMA, explaining the transfer rationale for each

Apply velocity-based or load-percentage methods to set intensity for a squat and a trap-bar deadlift, and state when each method is preferable

Program plyometrics with a stated ground-contact count progression across 4 weeks and list contraindications for a fighter with knee pain

Explain rate of force development and its relevance to takedown initiation and punch acceleration

Write a contrast-training pairing (heavy lift plus explosive movement) and state rest intervals and set/rep schemes

Conduct a needs analysis for a hypothetical fighter by listing the physiological, biomechanical, and injury-risk demands of their style (wrestler, striker, or grappler)

Choose a test battery of 5 assessments covering aerobic capacity, repeat-effort ability, strength, power, and mobility, and state reliability and practicality for each

Interpret a sample set of test results (e.g., 5-min repeat-sprint drop-off of 12%, vertical jump below team median) and translate them into two programming priorities

Define agility as a perceptual-cognitive skill and distinguish it from change of direction, giving two open-skill drills for MMA

Design a 15-minute SAQ warm-up or session segment with cone-free, mat-based movement patterns that mirror cage movement

Distinguish static, dynamic, and PNF stretching and state when each is appropriate relative to a training session

Build a joint-by-joint mobility screen (ankle, hip, thoracic, shoulder) with one corrective drill per restriction found

Explain how limited hip internal rotation or ankle dorsiflexion raises injury risk in grappling and kicking, and prescribe a 4-week corrective progression

Calculate protein and calorie targets for a 77 kg fighter cutting to 70 kg using a gradual approach, and state a safe weekly rate of loss

Describe rehydration and refueling practices for a fighter weighing in the day before competition, and list two red flags of unsafe weight cutting

Identify the scope-of-practice boundaries of a conditioning coach versus a dietitian, physician, or athletic trainer, and write a referral script for two scenarios

List emergency-action steps for a fighter who collapses during conditioning, including recognition of exertional heat illness and concussion signs

Draft a session risk-assessment checklist covering facility, equipment, hydration, and screening (PAR-Q style)

Integrate a full mock 4-week fight camp that combines strength, conditioning, SAQ, mobility, and recovery days without conflicting stimuli

Audit your mock camp for at least three recovery or safety gaps and revise them

Consolidate all domain notes into a single one-page summary sheet per domain, capped at 150 words each

Complete 60 mixed practice questions across all nine domains and log every miss with the underlying concept, not just the answer

Re-teach the three weakest concepts aloud or in writing from memory, then check against your notes

Rehearse the calculation types you are likely to see: work-to-rest ratios, heart-rate zones, protein/calorie targets, and weekly weight-loss rate

Simulate exam conditions with a timed 90-minute mixed set and review pacing and flagging strategy