Conditioning Series Part 1: Building the Aerobic System for Combat Sports

Article by Jason Lau

2-3 minute read

Fighters are always in search of building a larger gas tank to aid their performance in the ring and within rounds. Undoubtedly a larger gas tank aids performance especially in a high-intensity and high skill sport. To understand how to improve a fighter’s performance, we must understand how the aerobic energy system contributes.

Athletes with well-developed aerobic systems can perform at higher intensities for longer durations because their bodies can efficiently produce and utilize ATP. The aerobic system not only supports sustained physical activity through oxygen consumption but also enhances recovery by promoting the removal of metabolic byproducts like lactic acid meaning fighters will gain the ability to recover faster from intensive bouts.

Energy Systems Overview in Combat Sports

It is a misconception that the body’s three energy systems works individually where in fact all three contributes to any duration of activity to a certain extent. This is especially true within the world of combat sports which is categorized as a mixed sport (a sport that utilizes a mix of all three energy systems and is not predominantly aerobic, anaerobic or alactic) unlike a 100m sprint (predominantly anaerobic) and marathon running (predominantly aerobic). The energy systems are also dictated by the overall task the athlete is presented with. Each individual energy system predominantly contributes to a certain duration and like a battery, requires a period of rest to recharge and refuel for the next bout. To simplify this, I have listed the details of each energy system’s overall capacity, intensity and energy source below:

It is a misconception that each energy system switches on and off, similar to a light switch, once the duration of activity exceeds its maximum capacity. When in reality, all three energy system contributes in various and all activities.

The degree in which each energy system contributes will depend on the velocity of the sport, intensity and duration of the bouts.

Demands of Each Fight

The demands from each energy system in combat sports varies from round to round, individual bouts, striking exchanges and grapple durations especially in sports such as MMA. Each individual fight has factors that will affect the work-to-rest ratio making it impossible for coaches to form a standardized protocol to simulate leading up to a fight.

The strategies and tactics used that range from each individual fight and opponent contributes to the workload. Does the fighter have the ability to dictate the pace of the fight? What kind of fighter or gameplan does the fighter prefer (striking focused, grappling focused etc.)? Is the fighter able to successfully apply the strategy within the fight? Is the fighter successful in creating a threat causing the opponent to be reactive throughout the round? Will the fighter have to apply a different set of strategies and tactics mid-fight?

These are all various factors that affect the energy demands within a fight. I do not believe that fight simulation should be replicated outside the mats nor can it ever be accurately (due to the difficulty of standardizing the demands). Instead, fighters should double down and invest into quality sparring rounds with multiple, experienced training partners (within, if not close to, the same weight-class) offering multiple live scenarios forcing the fighter to apply problem solving skills and change fight strategies and tactics. While training off the mats should be dedicated to developing peak power, structured energy system training, strength and all other qualities to fill in the gaps of physical development within the sport/discipline.

By acknowledging that a fight environment cannot be accurately simulated outside of skill sessions, coaches can implement structured conditioning protocols aimed to develop the fighter’s overall energy systems, better preparing fighters for the randomized chaotic demands of the sport.

Aerobic Energy System Breakdown

The aerobic energy system, also known as oxidative phosphorylation, is the primary method by which the body generates energy during prolonged, low to moderate intensity activities. This system relies on oxygen to produce ATP (adenosine triphosphate), the energy currency of cells, from carbohydrates, fats, and sometimes proteins. Within the mitochondria of cells, a series of metabolic pathways including the Krebs cycle and the electron transport chain work together to convert these substrates into ATP. This process is highly efficient and can sustain energy production for extended periods, making it crucial for athletes such as fighters.

Helmenstine, Anne. “Aerobic Respiration Definition, Diagram, and Steps.” Science Notes and Projects, 7 Feb. 2024, sciencenotes.org/aerobic-respiration-definition-diagram-and-steps/.

Moreover, a robust aerobic system contributes to overall athletic performance by improving cardiovascular and respiratory efficiency. Increased cardiac output and better oxygen transport to muscles delay the onset of fatigue and the body’s ability to metabolize fats as a fuel source, sparing glycogen stores optimizing energy production and utilization.

From a Strength & Conditioning coach’s perspective, a fighter will generally focus on building the aerobic system furthest from fight week and switch to more of an anaerobic focused approach leading into fight camp. The goal is to identify the current demand the sport places on the fighter and what is missing from a development standpoint. Then the fighter and the team of coaches works towards in filling the gap of athletic development.

For more information on periodization of S&C for fighters, read my article “Agile Periodization: Part 1 - The Concept” here.

Training Suggestions

To train the aerobic energy system effectively, several methods have been extensively reviewed and validated through scientific research. Here are some recommended methods:

Interval Training: Although traditionally associated with anaerobic training, Interval training can significantly improve aerobic capacity. Interval-based sessions traditionally involve short bursts of high-intensity exercise followed by rest or low-intensity periods. Alternatively, the intervals can also be constructed towards longer lower-intensity bouts with shorter incomplete rests. Both methods can be combined with Maximal Aerobic Speed (MAS) constraints (more on this later) to offer the fighter guidance and structure within the session. This type of training can enhance both aerobic and anaerobic thresholds. It is recommended that athletes allow adequate rest after each interval. For a general guideline to work-to-rest ratios, read here.

Time in Dedicated Heart Rate Zone : For fighters that have access to a heart rate monitor, time within heart rate zone or average heart rate of the overall session can be used. Each zone is categorized by the percentage of each individual’s maximum heart rate. Sessions can be progressed through volume of work (duration, number of intervals) or intensities (zones).

Maximal Aerobic Speed (MAS) Training: This involves training at the speed associated with VO2 max. Studies have shown that methods to determine MAS, such as field tests or cardiopulmonary exercise testing (CPET) which will require the use of a tracking device, can help tailor training programs to enhance aerobic capacity and performance. However, the validity of different MAS assessment methods varies, and careful selection based on the athlete's modalities used is necessary​​ (ex. If the testing was done on an Assault Bike, the fighter’s MAS refers to the speed on the bike). S&C coaches will often guide fighters by setting a number of rep, sets and duration at a dedicated speed. A typical guideline to follow for fighters looking to incorporate MAS guided conditioning is for longer duration bouts to fluctuate at 70-90% MAS and shorter duration bouts at 100-120% MAS.

Shadow Boxing (Nasal Breathing Only): This method involves skills practice while aiding and maintaining low-intensity through breathing restrictions. Studies show that nasal-only breathing restricts lower blood lactate concentrations while the athlete may perceive a slightly higher-intensities. This method was taken from endurance athletes that would utilize nasal-only breathing during low-intensity sessions to improve diaphragm movement and breathing efficiency.

Here is an example of a road work conditioning session from one of my fighters. This session consisted of interval-based sprints followed by active rest between intervals. Our focus was to keep the average heart rate within the aerobic threshold while making the session as time-efficient as possible. This fighter performed 15-second sprints followed by walking or jogging for 45 seconds, repeated four times for three sets, with two minutes of complete rest between sets. I do not often use low-intensity steady-state conditioning methods outside of active rest protocols, as it does not match the nature of combat sports, although steady-state still has its place within a fighter’s training regimen.

Recommended Application

Fighters and athletes alike can utilize one or multiple methods within an Aerobic conditioning session. Progression recommendations from week-to-week basis are as follows:

• Distance and duration

• Duration within heart rate zone/heart rate zone average

• Speed of work intervals

• Number of intervals and sets (volume)

However, the devil is in the details, understanding that this is ONE small part of the athletic development puzzle. Understand that a conservative approach is crucial to avoid burnout and overtraining. The goal is for all training to benefit your time within skill sessions and in the ring and should not hinder it.

Due to the high training load from both skills and lifting sessions, I recommend fighters include one to two aerobic focused session within their weekly training regimen. Whether you include one or multiple training methods listed above via traditional roadwork, assault bike, skiERG or rowERG, the principle of progressive overload, intensity and load management is still of importance.

Stay tuned for Part 2 and Part 3 of my Conditioning Series by following my Instagram or subscribe to my email list below.