{"id":2961,"date":"2015-05-25T15:34:00","date_gmt":"2015-05-25T15:34:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=2961"},"modified":"2016-04-27T07:36:14","modified_gmt":"2016-04-27T07:36:14","slug":"strength-conditioning-for-mma-nick-curson","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2015\/05\/25\/strength-conditioning-for-mma-nick-curson\/","title":{"rendered":"Strength &amp; Conditioning for MMA &#8211; Nick Curson"},"content":{"rendered":"<p>Podcast, Joe Rogan and Nick Curson.<br \/>\nNick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ZJmYFlvKloE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Some interesting points (paraphrased, from memory. Please listen to the podcast yourself for first hand info):<br \/>\nStrength for sport, punching power etc is all about the rate of power development.<\/p>\n<p>Lifting heavy will reduce your rate of power development\/explosive power<\/p>\n<p><strong>Nick has his athletes do mainly plyometrics.<\/strong><br \/>\nThe videos of his athletes show them doing upper body plyometrics, <strong>but lying on stability balls to make it a whole body movement.<\/strong><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/uhuJ6MFhs_g?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><br \/>\n<strong>He advocates training lots on unstable surfaces<\/strong>, saying that the force and strength developed by the foot is absolutely crucial. \u00a0<strong>He also says working on unstable surfaces helps to develop the neural pathways between the legs and the spine.<\/strong><\/p>\n<p>He says strength training should emphasise the &#8216;negative&#8217; \/ eccentric portion of a movement, ideally using a plyometric style exercise where the concentric portion is a lot quicker than the eccentric.<\/p>\n<p><strong>He also advocates training on the toes. \u00a0E.g. doing squats with something\u00a0under your heels so you are on the balls of your feet<\/strong>. This is so that the athlete gets used to moving around on his toes\/balls of the feet, instead of being slow and plodding, etc.<\/p>\n<p>He doesn&#8217;t giveaway (unfortunately) a complete &#8220;Nick Curson Workout Plan&#8221; &#8211; but you could easily add in some plyometric exercises on unstable surfaces and some on-your-toes squats.<\/p>\n<p>Foot strengthening exercises are big with Nick Curson and the mobility and movement trainers that are coming into MMA now.<\/p>\n<p><a href=\"http:\/\/www.exrx.net\/WeightExercises\/GluteusMaximus\/DBSingleLegStiffLegDeadlift.html\">Single leg deadlifts<\/a> are great (be sure to warm up thoroughly before attempting). \u00a0Lateral single leg deadlifts are good to &#8211; imagine that you are throwing a side kick and move back and forth into the side-kick-position, holding the kick statically if possible<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/fJ_0z1Z8IlY?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/r0JKNlxzuJE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=42&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Podcast, Joe Rogan and Nick Curson. Nick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos Some interesting points (paraphrased, from memory. Please listen to the podcast yourself for first hand info): Strength for sport, punching power etc is all about the rate of power development. Lifting heavy will reduce your [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"Strength & Conditioning for MMA - Nick Curson","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189],"tags":[56231,34941026,358681711,12884306,227865940],"class_list":["post-2961","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-conditioning","tag-mma-2","tag-nick-curson","tag-rafael-dos-anjos","tag-ufc-180"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Strength &amp; Conditioning for MMA - Nick Curson - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/05\/25\/strength-conditioning-for-mma-nick-curson\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strength &amp; Conditioning for MMA - Nick Curson - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Podcast, Joe Rogan and Nick Curson. Nick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos Some interesting points (paraphrased, from memory. Please listen to the podcast yourself for first hand info): Strength for sport, punching power etc is all about the rate of power development. Lifting heavy will reduce your [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/05\/25\/strength-conditioning-for-mma-nick-curson\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2015-05-25T15:34:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-27T07:36:14+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Strength &amp; Conditioning for MMA - Nick Curson - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2015\/05\/25\/strength-conditioning-for-mma-nick-curson\/","og_locale":"en_GB","og_type":"article","og_title":"Strength &amp; Conditioning for MMA - Nick Curson - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Podcast, Joe Rogan and Nick Curson. Nick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos Some interesting points (paraphrased, from memory. Please listen to the podcast yourself for first hand info): Strength for sport, punching power etc is all about the rate of power development. Lifting heavy will reduce your [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/05\/25\/strength-conditioning-for-mma-nick-curson\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2015-05-25T15:34:00+00:00","article_modified_time":"2016-04-27T07:36:14+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2015\/05\/25\/strength-conditioning-for-mma-nick-curson\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/05\/25\/strength-conditioning-for-mma-nick-curson\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Strength &amp; 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Conditioning Infographic","author":"Dave","date":"October 25, 2017","format":false,"excerpt":"Bit of a work in progress...see our MMA strength and conditioning program and pdf here I would also recommend doing a lot of single leg work, such as Bulgarian Split Squats, single leg plyometrics (be mindful of injuries with plyometrics) and single leg squats, in addition to traditional squats and\/or\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":11382,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/01\/27\/plyometrics-mma-workout\/","url_meta":{"origin":2961,"position":1},"title":"Plyometrics MMA Workout","author":"Dave","date":"January 27, 2020","format":false,"excerpt":"Power is one of the most important physical attributes a fighter can possess. It can be the difference between a knockout victory or a loss \u2013 how many times have you seen a fighter behind on the judges scorecards only to see them win the contest with a knockout blow?\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/QlsBDcMK9EY\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":2700,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/02\/26\/plyometrics-for-strength-and-power\/","url_meta":{"origin":2961,"position":2},"title":"Plyometrics for Strength and Power","author":"Dave","date":"February 26, 2015","format":false,"excerpt":"In this study, women completed a 6 week training protocol of either 'fast' press ups, or plyometric press ups (free falling down from knees and explosively pressing back up, 1 rep per 4 seconds). 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This is perfect for MMA\u2019s fast strikes and takedowns (source). *Exercise at Your Own Risk - Plyometrics require a relatively high risk of injury - always warm up and ensure proper technique* PDF - is near the\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":15455,"url":"https:\/\/blackbeltwhitehat.com\/en\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/","url_meta":{"origin":2961,"position":4},"title":"MMA \u00a0Conjugate Method Program .pdf [2025]","author":"Dave","date":"September 12, 2024","format":false,"excerpt":"The MMA Conjugate Method seems complicated, but remember it consists of 3 main components: Dynamic exercises Max effort lifts Accessory lifts This is great for MMA, because you are stressing, and therefore forcing adaptation that builds power, as well as strength. Rather than a periodised conditioning program, you are able\u2026","rel":"","context":"In \"Fitness\"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/ktmefFbfbUU\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":10088,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/05\/06\/cross-training-for-mma-infographic\/","url_meta":{"origin":2961,"position":5},"title":"Cross Training for MMA &#8211; Infographic","author":"Dave","date":"May 6, 2019","format":false,"excerpt":"Cross-training is integral to building overall muscle strength and helping bring your conditioning to the next level. It doesn\u2019t matter how much time you spend in the ring, performing the same moves over and over again will only get you so far. Switching it up to include strength training and\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/2961","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=2961"}],"version-history":[{"count":7,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/2961\/revisions"}],"predecessor-version":[{"id":4335,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/2961\/revisions\/4335"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=2961"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=2961"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=2961"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}