Tips for Building Conditioning in Combat Sports

1-2 minute read

By Jason Lau

Conditioning is a crucial component in combat sports, enabling athletes to maintain high performance levels throughout rounds or matches. Whether you're a boxer, mixed martial artist, or a practitioner of any other combat discipline, building stamina allows you to execute techniques effectively under fatigue. This article presents practical tips and training strategies to improve your conditioning and ensure improvements within your skills practice or competition when done correctly.

For those looking for a more in-depth dive into conditioning and energy system development, read PART I of my conditioning article series here.

Understand the Energy Systems

Combat sports require a mix of energy systems: aerobic, anaerobic, and alactic. Understanding these systems is vital to developing a tailored systemic approach to overall conditioning.

Aerobic System: This system supports endurance and recovery during longer durations of exercise. Training at lower intensities for extended periods (such as long runs or cycling) helps build a strong aerobic base.

Anaerobic System: This system provides energy for high-intensity bursts, such as striking or grappling exchanges. Interval training, which alternates between high-intensity effort and rest, is effective for developing this system.

Alactic System: This system powers short, explosive movements (like sprints or powerful strikes). Training involves maximal effort over short durations, requiring full recovery between bouts.

Quick Tip: Incorporate training for all three energy systems into your training regimen to build conditioning leaving no stones unturned.

High-Intensity Interval Training (HIIT)

Conditioning is not defined as only long duration, low-intensity work but the ability to sustain a level of work rate over any given time and intensity over a course of multiple bouts. High-intensity, short duration work over multiple intervals focuses on the alactic system improving the capacity and power of the energy system given adequate rest in between intervals.

How to Implement HIIT:

Sprints: Sprint (roadwork, cycle, row) for 5-15 seconds at 8-9/10 RPE, then walk or jog for 1-3 minutes. Repeat for multiple bouts or until there is an output drop off.

Heavy Bag Work: Perform 10-20 seconds of all-out striking on a heavy bag, followed by 1-1.5 minutes of active rest (light striking, defense, shadowboxing or light movement). Repeat for several rounds.

Sport-Specific Conditioning

Incorporate conditioning drills that mimic the demands of your specific combat sport. This approach ensures that your stamina training is relevant and translates directly to performance in the ring or cage.

Examples of Sport-Specific Conditioning:

Boxing: Jump rope for foot speed and coordination, followed by interval rounds of shadow boxing to simulate fight conditions.

MMA: Combine grappling drills with striking exercises, focusing on high-intensity exchanges followed by an interval of active recovery or light exchanges.

Wrestling: Perform live sparring sessions where you focus on maintaining a high pace and working on scrambles to enhance both stamina and technical skills.

Quick Tip: Dedicate specific training sessions to sport-specific conditioning drills that challenge your stamina under real fight conditions.

Incorporate Long-Distance Aerobic Training

While HIIT and sport-specific conditioning are vital, long-distance aerobic training remains an essential component of stamina building. Aerobic training helps increase your overall cardiovascular fitness and endurance, allowing for better recovery between high-intensity efforts.

How to Incorporate Aerobic Training:

Running: Aim for 30-60 minutes of steady-paced running at 6-7/10 RPE or maintaining heart rate at Zone 2-3 1-2 times per week to build your aerobic base.

Cycling: Incorporate long rides at a 7/10 effort to improve cardiovascular endurance.

Swimming: A low-impact option that helps develop lung capacity and overall endurance.

Quick Tip: Balance long-distance training with other forms of conditioning to ensure comprehensive stamina development.

Focus on Recovery

Stamina building requires adequate recovery to avoid overtraining and burnout. Recovery is essential for muscle repair and allows your body to adapt to the demands of training.

Key Recovery Strategies:

Active Recovery: Incorporate low-intensity workouts (like yoga or light jogging) to promote blood flow without adding stress.

Nutrition: Fuel your body with proper macronutrients, focusing on carbohydrates for energy and protein for muscle repair.

Hydration: Stay hydrated before, during, and after training to support overall performance and recovery.

Sleep: Aim for 7-9 hours of quality sleep each night to allow your body to recover optimally.

Quick Tip: Prioritize recovery days in your training schedule to prevent fatigue and overtraining.

Ending Notes

Building stamina in combat sports is essential for optimal performance and can be achieved through a combination of high-intensity interval training, sport-specific conditioning, long-distance aerobic workouts, and effective recovery strategies. By understanding the energy systems involved and implementing these practical tips, you’ll be well on your way to outlasting your opponents and achieving your martial arts goals.

A smart training program balances both performance development and longevity in the sport, adjusting based on the demands of the sport and individual weaknesses. If you’re a Combat Sports hobbyist or fighter, book a consultation below and lets start working together from anywhere in the world.