Combat sports represent a wide-ranging set of activities where success is dependent upon general preparation and skill development specific to the demands of energy system development, strength and power development, and skill development of a given discipline. One needs to consider these variables when designing the training regimen based upon what a given discipline calls for. These demands can vary greatly within a discipline, for example, Mixed Martial Arts (MMA), or can be more focused in disciplines such as Brazilian Jiu-Jitsu and Kickboxing. The purpose of this post will be to examine the general structure of training for combat sport disciplines, while simultaneously discussing some of the misdirected efforts which hinder the preparation process.
Energy System Considerations
Probably one of the most common misdirected efforts in the training of most combat athletes involves the overuse of lactic energy system development (Smith, nd). For many combat disciplines, this results in repeated efforts of low quality, which in the end does not support what should be the end result of the preparation efforts. Smith (2013) stated that, “Fights consist of the generation of high quality outputs repeatedly.” Lactic-based energy system training does not provide the high quality output needed for many of the skills involved in training combat athletes, particularly those involved in striking or short contact disciplines.
It is well-known that many combat/martial art facilities implore lactic-based efforts due to the fact that they make people feel they are “training hard”. They increase the intensity and volume of their “cardio” in an effort to enhance their conditioning levels, at the expense of the outputs required for activities such as striking. This is done through the inappropriate application of equipment such as battle ropes (which can be used in the general preparation of fighters, but are usually applied wrong) and through misdirected activities such as rapid punching activities (punching with low power for greater than 20 seconds making the arms feel heavy or have a “pump”).
Another misuse of training time for combat sports involves the use of long-duration runs or “road work” to enhance conditioning. While this is a time honored tradition in the development of fighters, it does not provide an optimal medium for the development of the oxidative system as needed for combat sports. Various other modes of training exist that can address the oxidative requirement for fighting at a much higher output and much lesser structural cost that long distance running.
Lack of Explosive Power Development
This area of training usually goes hand in hand with what was described above. Due to the emphasis on the “cardio” or “conditioning” done by many participating in combat sports, there is a lack of emphasis on the force-velocity characteristics of movement during various skills in fighting. Skill elements in fighting (in particular, striking skills) require explosive power development, which can only be enhanced by high quality efforts. This requires appropriate application of work:rest ratios that allow for appropriate recovery between work bouts (See: Development of the Alactic System). Jumps, medicine ball throws, and short sprints with full effort and appropriate rest durations will assist in developing necessary traits for fighting.
Organizing training weeks: The High/Low System
The late Charlie Francis, a former track and field coach from Canada, designed training around a high/low construct based on individual training modes influence on the central nervous system (CNS). The use of this system involves alternating training days of high and low CNS stress in order to allow for appropriate recover and long-term athletic development. While having a low day may not suit well with the athletes or their coaches, in the end the cumulative effects of this form of training will result in the most optimal results, due to the fact that the athletes are able to sustain maximal outputs on their high days without residual fatigue from previous training sessions. I would recommend readings on this structure of training from the works of Charlie Francis (Francis, 2012).
While much of what is done during the preparation of fighters is done with the intent of working hard to achieve success, much can be done in this area to create a optimal environment for training to truly match the required demands of a fight. Athletes of lower preparation should not concern themselves with what is done by high-level fighters, and should build an appropriate base of training and work towards appropriate energy system development and outputs based on force-velocity demands of the discipline they participate in. High/low sequencing should be considered, along with examining drills and exercises to make sure they are allowing athletes to develop the necessary traits for their competition.
References
Smith, J. (2014). MMA Preparatory Considerations. http://www.globalsportconcepts.net.
Francis, C. (2012). The Charlie Francis Training System. Kindle Edition.
Mensinger Performance and Fitness Systems 