In previous posts, various aspects of training for a combat athlete have been discussed, along with examples of how training sessions can be structured. The goal for this post will be to illustrate how all of the different traits can be trained over the course of the week for a fighter at the amateur level. The author suggests reviewing part I of this series to look at some of the factors that play a role with an individual competing at this level.
The challenge with the amateur fighter is dealing with time constraints. It is important for someone who competes to have a good balance of specific fight training and general physical preparation. Parts II and III of this series examines some of the methods of physical preparation that are either underutilized or mismanaged in this athletic population. The mismanagement usually comes in the form of omitting an aspect of training, or through the misapplication of a certain means of training. An example of misapplication of metabolic training is the overuse of lactic-based training for a fighter whose competition primarily involves striking (i.e. a kick boxer). The following is an example of a training program that can be followed by an amateur fighter who has had experience with various modes of physical training (i.e. weights, running, etc.) and is preparing for an amateur contest. To illustrate how this can fit in with the actual fight training, generic recommendations as to what type (referencing intensity level) of fight training may be included on what days.
*Monday
High-intensity fight training (drills and sparring at a level over 70% intensity)
*Tuesday
Warm-Up
Low-intensity fight training
Body Weight Aerobic Capacity Circuit or in place tempo conditioning (working at less than 70% intensity)
*Wednesday
Warm-Up
High-Intensity Fight Training
Strength Training Day One (The link goes back to the article on strength training, do the Monday session in the article)
*Thursday
Repeat Tuesday activities. The actual drills/exercises can be different, but intensity level should be the same.
*Friday
Warm-Up
Day two strength training (This would be the Friday session per the link provided)
*Saturday
Mixed intensity day- fight work. Give a brief high-intensity stimulus (sparring or high intensity technique work) followed by low intensity drills/recovery.
*Sunday
Off
The weekly outline provides a program that will cycle through different intensities of fight training, while concurrently training general physical qualities. It would be suggested that this sample be utilized for a period of no longer than 3 weeks, and that an individual has developed a certain level of strength through a foundational program that focuses on correcting muscular imbalances before utilizing max effort and dynamic effort strength methods. For further information on the methods and techniques utilized, the reader is directed to the references at the end of the linked articles.
This three-week block of training addresses both strength and explosive power. General aerobic capacity is trained during the low intensity days, with the overall structure of the week utilizing a high/low scheme as advocated for by Francis (2008, 2012). The only slight exception to this comes from the Friday-Saturday portion where high intensity elements occur in back-to-back training days. This occurs due to the short period of time the individual is exposed to these elements each day, while Sunday serves as a day of complete rest from all training activities. Francis (2012)has stated that high-intensity elements can occur in consecutive days as long as the exposure is short. It would be imperative that if the coach/trainer responsible for fight training limit the exposure of high-intensity drills during fight training on Saturday.
It is emphasized that this plan is just one example that may be utilized for an individual competing at the amateur level of a striking-based combat sport. As with any program, it is important to understand the training experience of the individual partaking in the plan, which should also include a history of any previous injuries the individual may have experienced. The elements given can be structured any number of ways based on the other obligations the individual has (i.e. work schedule). One example (that would actually be more optimal if it can work) is to structure the training sessions such that some of the work is performed in the morning, while the remainder is completed in the evening. After a three week block such as this, the focus of certain training elements may change depending on how far out from a competition the individual may be. Successive blocks should look at other aspects of development (i.e. alactic capacity) to ensure overall physical and tactical development before one competes.
Post any questions below.
References
Francis, C. 2008. The Structure of Training for Speed. CharlieFrancis.com.
Francis, C. The Charlie Francis Training System. Kindle Edition. 2012.
*Other references related to the program are in the article links provided.
Mensinger Performance and Fitness Systems 