Despite the differences in all martial arts in the world, all fighters need exceptional stability (ability to control movement and stay balanced), mobility (freedom of movement), proprioception (body awareness), stamina, functional strength, endurance and power. All martial artists must also have the focus, discipline and commitment to attain their highest performance. When you do strength training for combat, make sure that you also cover the all characteristics that would make you a better fighter than your opponents.
Features
Unlike typical strength training in gyms--which emphasizes on body parts and isolated training--combat strength training encompasses many principles of human performance: core stability and balance, multi-planar movement, multi-joint movement, and speed and endurance. Depending on the type of martial art, you should train standing up or on the ground.
Tools
Kettlebells are one of the most common tools for combat strength training because their displaced weight is difficult to control, and you need to use momentum, leg drive (pushing your legs against the ground to generate power) and balance to do various exercises with them. Because of their uneven weight distribution, you can't easily isolate a body part or joint to train, unlike dumbbells and barbells. Therefore, you need to use your entire body to lift the weights. The strength, power and movement patterns that you gain from kettlebell training transfers to actual combat training, such as lifts, grappling, weight shift and body control.
Sandbags are also another common tool to train for fighters because their uneven distribution of weight and texture resemble a human opponent. You can also do similar exercises with a sandbag that you can do with dumbbells and barbells, but you don't have to worry about dropping it on your foot or denting the floor.
You may also use traditional tools such as punching bags, sparring mitts and targets, and body shields (large foam pads for strikes and kicks) as part of your training.
Types
There are four primary phases of strength training, according to Juan Carlos Santana, director of the Institute of Human Performance. The first phase is the conditioning phase, which is to develop and train the fundamentals of movement. This is the most important phase of training because if you improve your ability to move freely and with control, your risk for injury during training and competition is greatly reduced.
The hypertrophy phase increases your muscles for protection. Although the training method is similar to bodybuilding, the focus is not to get your muscles as big as possible.
Endurance training allows you to resist fatigue, decrease recovery time and last longer in a fight. It also trains your mental ability to endure pain and to remain focused when fatigued.
The power and speed phase trains explosive strength and reflexes such as strikes, kicks, grappling and takedowns. Kettlebell and sandbag training usually falls into this training phase. Also, specific skills are also trained here, which is related to a specific martial art such as leg takedown in sanda, chain punching in wing chun and joint locks in jiu-jitsu.
Sample Workout
Most fighters choose a circuit training workout, which builds their muscular endurance and trains various movement patterns and components of combat. A sample circuit of six exercises would include kettlebell swings, deep squats, jump rope, sandbag powerlifts, medicine ball throws, and push-ups and pull-ups.
There is almost no limit to what type of exercises you can do. The focus of the training is to mimic movement patterns to your martial art and strengthen any weak links you may have in your body.
Warning
Always start your training with a fitness professional with a strong and legitimate background in combat and martial art training, as well as an understanding of human movement. Otherwise, you may get hurt.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Mixed Martial Arts"; Jeff Fields; 2009
- "Performance Training For Martial Artists"; Zach Even-Esh; 2005
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