Train Like a Fighter Without the Burnout
3-5 minute read
By Jason Lau
Many combat sports enthusiasts want to train like fighters but don’t have the time or recovery capacity of a professional athlete. Whether you're practicing boxing, Brazilian Jiu-Jitsu, Muay Thai, or MMA, strength and conditioning can improve your performance, mitigate injuries, and help you get in fighter-level shape—without overtraining.
This article will help provide suggestions on a balanced, time-efficient training approach that fits around work, family, and other commitments.
Why S&C Can Be Useful
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.
Lactic System: This system provides energy for high-intensity bursts (10 seconds to 2 minutes of intensive work), such as striking or grappling exchanges. Interval work, 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.
For an in-depth study on the energy systems used in Combat Sports, read Part I of my Conditioning series here.
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, 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, defence, shadowboxing or light movement). Repeat for several rounds.
Incorporate Long-Duration, Low-Intensity 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 7/10 effort 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.
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.
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 maintain stamina gains and prevent fatigue.
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.
Train smart, stay committed, and enjoy the journey toward developing stamina and performance!
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