Thread: MMA Research paper

Hi everyone,

I'm a sport and exercise science student doing my dissertation and my project is assessing the physiology of a MMA fighter at a semi-professional to elite level, I wanted to get an idea of what people here thought the most important physical attributes were for a MMA fighter - apart from skill/experiences. I mean things from lung capacity, fitness, one rep max strength, even things like grip strength. I am going to be looking at 5 difference measurements and I wanted to get an idea what YOU, MMA fighters think are the most significant factors. There's not a lot of research out there about MMA and hopefully this will be a start, cheers for your help

P.S. If anyone is local in and around the Brighton area and would like to take part in the study, just sent me a PM - must be 18 years or older and have 4+ years experience and be of at least club level

Many thanks guys (and girls!)

Power endurance - the ability to perform short, but high intensity bursts of power repeatedly is the most important physiological aspect of fitness

Maximal strength - to contribute toward increases in power, muscular endurance and injury prevention

Functional ROM of joints and muscles (due to the abnormal ROM demands MMA holds puts on fighters)

Deceleration / absorption strength

Speed Acceleration (NOT maximal speed)

Isometric strength in back and forearms

Ant- rotational and rotational core strength

Gluteal muscle activation and strength


Vo2 max is a strange one. Most authorities still base measurements of fitness on the Vo2 max test, but this only measures aerobic capacity, which isnt the most important variable for MMA, when compared to anaerobic metabolism(this is the main difference between MMA conditioning, and that of field sports such as football or rugby)

What you'll often find is that guys who have a higher Vo2 max, are usually the least powerful and explosive. And those who are explosive, strong and have good power (anaerobic endurance) have the lowest Vo2 max scores.

As a science student, you'll know that this is because of the natural fibre type distribution among athletes, some predominantly fast twitch (more power), and others predominantly slow (higher Vo2 max)

So in effect, it is possible to say that if a fighter has a lower Vo2 max score, he has MORE potential to be fast, explosive and powerful. So my personal opinion is to not concern yourself with Vo2 max measurement too much, the concept is flawed. (unless talking about deconditioned trainees)


Im not a competative fighter (any more) but Im a strength and conditioning coach who specialises in MMA conditioning, and these are some of the most important qualities I've realised based on experience.

Hope this helps. If you think I may be able to help further, please feel free to ask.

Thanks for your response. I agree that VO2max probably isn't the most important aspect of physiology, but I will be using a bleep test, if only to provide some discussion linking back to power/explosiveness.

Essentially, the 6 mesurements I have decided on are:

1) Power endurance - taken from your suggestion, however, how would you suggest measuring this in a meaningful way for an MMA fighter?
2) Maximal strength - one rep max (bench press/deadlift/squat)
3) Speed acceleration - 5m sprint - again, unless you have a different suggestion on how to measure this?
4) Standing Long jump - simple test for explosive short term power
5) Peak power - modified Wingate for upper body test
6) VO2/aerobic capacity - bleep test

Thanks again

Take a look at my post here about how I usually get a measure of baseline fitness.


I don't test acceleration. I think to do so would be getting a little too in-depth and would be missing the forest for the trees so to speak. I just make sure that it is trained after a decent strength base is developed. But I understand you may need to do this for your assignment, so Im afraid I don't have an answer for you on that one, but a 5m start sounds fine.

I agree that VO2max probably isn't the most important aspect of physiology, but I will be using a bleep test, if only to provide some discussion linking back to power/explosiveness.

I would look at VO2Max as a consequence of, rather than a determiner of a mixed martial artist's optimal physiology. By this I mean the common/ old school practice of running will tend to mean that VO2Max will be relatively higher in the fighting community as compared to other predominantly anaerobic sports. But, like you point out it would become interesting relating this to power and strength and then eluding to missed potential in training etc.

Also, you could consider the rate of force development (RFD), by implementing a squat jump (commencing from a block or seat - not fully seated but so no countermovement can take place) and a countermovement jump. From the relative difference you can observe trends with and without the stretch shortening cycle (SSC). Furthermore, the possiblity to implement depth jumps from differing heights could be implemented, relating back to SSC, economy of movement, metabolic demands, and the subsequent need for plyometric training within training protocols of MMA.