Combat sports require a high degree of fitness, strength, power and flexibility from its participants. Muscular endurance and core strength are also equally important. Training for combat sports requires that different fitness components be trained on different days so that all aspects of conditioning can be addressed.
Burpees
Burpees are a whole body conditioning exercise that will improve your muscular endurance and fitness and that can be performed almost anywhere. Try performing 100 straight reps for a fast and effective workout. Stand with your feet together and your hands by your sides. Squat down and place your hands next to your feet. Jump your feet backwards so that you are in the standard push-up position. Perform a push-up. Jump your legs back in so that your feet are next to your hands and your butt is lower than your shoulders. Leap up into the air and raise your arms above your head. On landing, immediately descend into the squat position and repeat.
Jump Rope Intervals
Jumping rope will improve your aerobic fitness, your footwork and your coordination. To make your jump rope workouts as sports-specific as possible, jump rope using intervals. If you normally fight in three-minute rounds with one-minute recoveries, perform your jump rope workouts the same way. Adjust your timing to suit the requirements of your sport. Go as fast as you can for the duration of each round, making sure you mix in different jump rope techniques for variety, e.g. double unders, knee lift sprints and crossovers. Perform your jump rope workouts on a forgiving surface and wear supportive shoes to minimize your chances of lower leg injury.
Medicine Ball Slams
This exercise will condition your upper body and core for throws. Hold a medicine ball in both hands and stand with your feet shoulder-width apart. Raise the medicine ball above your head. Hurl the medicine ball down at the floor 24 inches in front of your feet. Catch the ball as it rebounds and repeat. Try to throw the ball as hard as possible using not just your arms but also your core and hips. Imagine trying to dig a hole in the floor with the ball. Perform with a heavy ball and low repetitions for strength and power or a lighter ball and higher repetitions for muscular endurance.
Clapping Push-ups
To improve your upper body power, especially important for punching, adopt the regular push-up position with your arms straight and your head, hips and heels in a straight line. Bend your arms and lower your chest to the floor. Immediately extend your arms and explosively push your upper body off of the floor. While you are in mid air, quickly clap your hands. Land on slightly bent elbows and quickly descend into another rep.
Medicine Ball Sit-up and Throw
A strong core is important in all combat sports. Punches and kicks are initiated by the core and the muscles of the midsection will protect your internal organs from blows. Lie on your back with your legs bent and feet flat on the floor. Hold a medicine ball in both hands. Lie back and lower the ball so it touches the floor behind your head. Using your abs and arms in synergy, sit up and throw the ball at a sturdy wall or training partner. Catch the ball as it is returned to you and repeat. Try to use your arms and abs together and avoid breaking the exercise down into separate movements.
References
- "Training for Warriors: The Ultimate Mixed Martial Arts Workout"; Martin Rooney; 2008
- "Workouts from Boxing's Greatest Champs: Get in Shape with Muhammad Ali, Fernando Vargas, Roy Jones Jr., and Other Legends"; Gary Todd; 2004
- "High-Performance Sports Conditioning"; Bill Faran; 2001
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