Training Around Injuries
1-2 minute read
By Jason Lau
Injuries are part of combat sports, but they don’t have to derail progress. The key is knowing how to train around them while allowing proper recovery. Ignoring injuries leads to worse damage, while stopping training altogether results in loss of strength, endurance, and skill. Here’s how fighters can stay in shape without making things worse.
Adjust Training Based on the Injury
Lower-body injury? Focus on upper-body strength, seated conditioning modalities (skiERG), and upper limb isolation work.
Upper-body injury? Train lower-body strength and work on footwork drills.
Grappling injury? Shift to striking or technical drilling without live sparring.
Use Alternative Conditioning Methods
If running, sparring, or heavy lifting aggravates the injury, switch to lower-impact options:
Sled pushes – Can be a tool that can be used for lower body power (sled sprints) strength training without the eccentric portion (sled walks and drags).
Swimming – Great for conditioning with minimal impact.
Assault bike or rowing – Allows for intensive cyclical work without high impact towards lower body injuries.
Modify Strength Training
Although injuries can deviate from the original plan, athletes and coaches can make modifications to better suit the athlete while still adhering to the original training goal:
Use hand supported exercise variations – Hand supported exercise variations allow for heavier loading with assistance for balance especially in unilateral movements. This can be a great option and training focus when one limb is compromised while the other is not.
Tempo repetitions – Not all exercises can offer options for high loads such as barbell compound exercises. Tempo repetitions can be used as an option to replace high-intensity for greater time under tension.
Incorporate isometrics – Holding positions (e.g., Lunge ISO Holds) builds strength without aggravating injuries.
Read my recent article — “Developing Strength in the Clinch” for more information and video examples of isometric work.
Prioritize Recovery
Training around an injury doesn’t mean ignoring recovery. Fighters should:
Rehab the injury with mobility work and physical therapy exercises.
Sleep 7-9 hours per night to speed up healing.
Improve nutrition to support tissue repair.
Ending Notes
Injuries don’t mean stopping all training. Smart modifications allow fighters to maintain strength and conditioning while recovering. Implementing preventative measures will further minimize the risk of injury, allowing fighters to maintain their performance and longevity in the sport.
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.