Monitoring and Testing in Combat Sports
2 -3minute read
By Jason Lau
Monitoring progress in strength and conditioning is beneficial for anyone looking to improve their performance, not just for combat sports athletes. By systematically tracking key metrics relating to key performance indicators (KPI’s), athletes can gain insights into their physical capabilities, identify areas for improvement, and make informed decisions about their training programs. Here’s how fighters can effectively monitor their progress in strength and conditioning.
Key Metrics to Track
Strength
Testing and calculating an estimated one repetition maximum (e1RM) through a 5 repetition top set (5RM) for compound strength lifts.
Using general compound strength lifts such as barbell squat, barbell/trap bar deadlift, bench and weight pull-ups.
Anaerobic and Aerobic Energy System
Testing for the Anaerobic and Aerobic energy systems can be assessed through output metrics (watts), Lactic Threshold (LT) and tracking the athlete’s heart rate (HR)
Testing methods include:
Sprint Testing (Tracking output over a course of multiple 10 second bouts)
Functional Lactic Threshold (FTP) test
Heart Rate Recovery test (HR difference at 1 and 2 minute mark)
Jump and Ballistic Performance
Jump and ballistic performance testing include tracking and monitoring jump height, distance, velocity, power and the Reactive Strength Index (RSI) metrics
Testing methods include:
CMJ jump test (measuring height, power, RSI)
Broad jump test (distance of jump)
Seated Medicine Ball Punch test (measuring distance thrown)
Skill Performance
Monitoring progress in martial arts-specific skills (striking speed, grappling and strategy efficiency) can help athletes assess the effectiveness of their skill, technique and fight IQ.
Using video analysis to review technique can identify areas for improvement and track skill development over time.
Recovery Metrics
Keeping track of recovery indicators such as heart rate variability (HRV), resting heart rate, and perceived exertion can help athletes understand how well they recover from training sessions.
Regularly assessing sleep quality and duration can also provide insights into recovery and overall well-being.
Methods for Monitoring Progress
Training Logs - Keeping a detailed training log is essential for tracking workouts, sets, reps, and weights lifted. This helps athletes see trends over time and identify patterns in their training.
Performance Testing - Incorporating regular performance testing (e.g., strength tests, conditioning tests) every 4-6 weeks can help assess progress and adjust training as needed. Benchmarking against personal bests or established standards can provide motivation and clear targets for improvement.
Technology and Wearables - Utilizing fitness trackers, heart rate monitors, and apps can streamline the monitoring process, providing real-time data on workouts, recovery, and overall training load. Many wearables also allow for tracking sleep quality, activity levels, and heart rate variability, helping athletes manage their training more effectively.
Coaching Feedback - Regularly consulting with a strength and conditioning coach or trainer can provide valuable external feedback and insights into progress. Coaches can also help adjust training programs based on performance data and individual needs, ensuring that athletes are on track to meet their goals.
Adapting Training Based on Data
Monitoring progress is only valuable if it leads to informed decision-making. Athletes should use the data collected to adapt their training as needed:
If strength levels plateau, consider altering the training program to include new exercises, adjust rep schemes, or increase intensity.
If endurance metrics decline, it may indicate the need for additional aerobic conditioning work or recovery interventions.
Changes in body composition may warrant adjustments to nutrition and caloric intake to align with training goals.
Ending Notes
Monitoring progress in strength and conditioning is vital for combat sports athletes striving to improve performance and maintain competitive edge. By systematically tracking key metrics, utilizing effective monitoring methods, and adapting training based on data, fighters can optimize their strength and conditioning programs, ultimately leading to better performance in the ring or cage. Prioritizing progress monitoring not only enhances physical capabilities but also promotes a deeper understanding of the athlete's body and its response to training. If you’re a combat sports hobbyist or fighter looking for a structured training approach, book a consultation below, and let’s start working together from anywhere in the world!