Efficiency of Energy Expenditure

 Efficiency of Energy Expenditure

Although this is not a book about improving your MMA skills, it is important to acknowledge
that skill and technique play a distinct role in your conditioning. This can be seen in the
efficiency of energy expenditure component. Your body works hard to generate the ATP your
muscles need, but how effectively and economically your muscles utilize this energy to punch,
knee, takedown, elbow, etc., largely comes down to your MMA technique and skill.
This principle is especially important for fighters with less experience who tend to try to
overcompensate for a lack of skill by throwing as hard and as fast as possible until they
ultimately end up gassing out —which typicaily is right around the end of the first round. If
you've ever rolled or sparred against a very experienced fighter, you've no doubt seen just how
much of a difference technique and skill can make when it comes to conditioning. It can often
seem like you're working your as off while they are barely breaking a sweat and yet somehow
you're the one who keeps tapping out or getting punched in the face.
Part of improving your conditioning needs to come from learning how to utilize the energy you
produce as effectively as possible through efficient technique. Fighters who are always tense
and try to throw everything they have into every punch or kick are also the same ones who
typically have conditioning problems.
In other words, all the conditioning in the world isn't going to help you much if you waste it
with poor technique and strategy. Fortunately, as you become a more experienced fighter you
will inevitably get better at utilizing the energy you're able to create. Just like everything else,
this is an area you must spend conscious effort and work for it to dramatically improve.
Muscle Contractility
The specific contractile properties of your muscle are another important area of energy
utilization and they also play a role on the energy production side of the equation as well. The
property of contractility basically just describes how fast your muscles are capable of
contracting and relaxing. When people typically think of power, they often only consider the
contraction speed without realizing the importance of the relaxation speed as well.
What's important to know is that these mechanical properties are intimately tied to the
metabolic properties of the muscle, but they can also be improved and changed independently
of one another to a certain extent as well. For example, your fast twitch fibers will always be
capable of contracting and relaxing faster and will require a higher rate of energy production to
sustain their power output than slow twitch fibers, but it is also possible to improve their
endurance without slowing them down.
The goal of training is to increase how fast your muscles can contract and relax (power) while
also simultaneously improving their ability to do so for prolonged periods of time. Contractility
plays a big role in determining how much external power results from your energy production.

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Why We Need a Different Approach to Back Training

Rather   than simply stretching - stretching to correct asymmetry   has   a foundation. Some   longitudinal studies   have   shown that the more flexibility one   has   in   the   back,   the greater the   risk   is   of having future back troubles, at   least   in   "normal people".  stretching a good "warm-  Is up" or should a warm-up precede a stretching   session?   Some data   suggests   that pre-stretching modulates  the stretch  receptors   to   inhibit subsequent  performance - at least  in  children. Stretching   to   increase   range of motion   is   often the goal.   Yet   stretching modulates   all   sorts   of neuromuscular   processes   so   that  more  consideration  regarding  the  stretching  exercise prescription   is   often needed.  Remember that high performance   is   not a stretching contest. Mobility  a requirement, but loose joints without precisely controlled strength   is   are   unstable.   This decreases   performance and   increases   the   risk   of subsequent injury. Many  demanding  sports  require  a  very  strong  and  stable  torso   to   transmit  forces developed in the upper body, through the torso, for optimal projections through the   legs   to the floor.  Some world   class   athletes have almost total disability according to the American Medical Association definition for low back disability - based on   loss   of spine range of motion. Our research on workers   has   shown   that   spine range   of   motion   has   little to do with function at work   (Parks   et   ai,   2003) -  Olympic   weightlifters have proven they   are   functional using minimal spine motion when setting world records!  However, they   have   wonderful range of motion ability in the shoulders, hips,   knees   and ankles which they   can   control with incredible strength. A spine must first   be   stable before moments and forces   are   produced to enhance performance, and arranged in a way   that   spares   the spine from a potentially injurious load. Stretching of the low back   is   perceived  by many   to   "feel good", yet very few with bad backs   actually qualify   to   train   with   this approach. Flexion and rotational stretching overloads the annulus fibers often exacerbating the spinal   tissues   which   can   occur unbeknownst to the individual.   Yet   they continue the practice, reporting   that   it   "feels good". They   are   perceiving stretch,  probably via  the muscle  based  stretch  receptors,  which  provides  the illusion  of something helpful. Generally they are ensuring that they remain chronic and will   not   make advances until stretching  stopped! Solomonow's group (2003, 2008)   is   have   shown that static stretching   of   the spine ligaments   can   cause   muscle   spasms   and diminishes the stretch reflex. The   reflex  a protective mechanism! Should stretching   is   be   incorporated into a warm-up routine? Not   always.  Do   all   athletes need stretching?   Some   do and some don't. Do some mobilizing exercise  approaches  such   as   "yoga" and  "pilates" work? They help some  and  hurt others. Flexibility without strength and motor control   is   useless.   Two principles guide our approach to stretching: One,   each   athlete must be pre-qualified to perform a specific stretch, and if a stretch is   indicated, to   ensure   no exacerbation   of   pain or injury   risk.   Two, we look for opportunities to train the motion and develop   an   appropriate motor pattern to ensure ultimate performance hroughout the range,   as   opposed   to   blindly stretching at   joint   end range. Stretching   is   about training the neuromuscular processes.  "Active" flexibility  a concept developed by others,   is   but explained in this book along   with   approaches   to   train   it   to   enhance performance.

This article was written by Zach Cooper, a professional health coach who is certified as a CSCS.