Combat in the ring, on the mat or in the military places a unique demand on your body. You need strength, power, endurance, flexibility and fitness, often simultaneously. Training for combat requires a multidirectional approach. Depending on the type of combat you are training for, you might use some or all of these training approaches.
Core Strength
Your core links your upper body to your lower body and is the center from which you generate force for punching, kicking and throwing. Exercises using medicine balls, cables, Swiss balls, rubber bands and ab wheels will develop real strength in your midsection. To develop your core for combat, dedicate two or three 15- to 20-minute sessions a week to exercises that flex, extend, rotate, brace and laterally flex your spine against significant resistance.
Strength
Strength is important in combat. You may need to lift and throw your opponent to score a point, or lift and carry an injured squad member to safety. Both scenarios require strength. You develop full body strength by lifting heavy weights for low repetitions, such as three to five reps per set. Choose compound exercises such as bench presses, squats, dead lifts and shoulder presses to develop your strength.
Power
Power is strength expressed at speed, and it is vital to punching and kicking. Develop power through throwing and jumping exercises as well as by performing the Olympic lifts: the clean, the snatch and their variants.
Endurance
Endurance is your ability to perform repeated submaximal movements without becoming fatigued; it is especially important when combat extends beyond a couple of minutes. Develop your endurance with bodyweight exercises such as push-ups, squats, lunges and pull-ups. Perform these and other callisthenic exercises as part of a circuit to improve your whole body fitness and conditioning.
Anaerobic Fitness
Most combat situations benefit from a fast conclusion which means that you have to perform intense activity for short periods of time. Sprinting to a covered position when under fire or throwing a flurry of kicks and punches to finish an opponent are both examples of anaerobic activity. Develop your anaerobic fitness by performing interval training. Row, cycle, sprint or jump rope as fast as possible for 30 to 60 seconds, take a break for 30 to 60 seconds, and then repeat. Anaerobic workouts are short but intense.
Aerobic Fitness
Long battles over hostile terrain or a 12-round boxing match are two examples of when aerobic fitness is important in combat. To develop your aerobic fitness, run, cycle, swim or row for 20 minutes or more at 60 percent to 90 percent of your maximum heart rate. A heart-rate monitor can help ensure you are working hard enough but not too hard.
Flexibility
Tight muscles are more prone to injury than flexible muscles. Make your muscles more flexible by stretching after every workout, or more often if you are especially stiff. Hold each stretch for 30 seconds or longer, and make sure you stretch all of your muscles.
References
- "Fit for Combat: When Fitness is a Matter of Life or Death"; Robert G. Yetman; 2005
- "Boxing Fitness: A Guide to Get Fighting Fit"; Ian Oliver; 2007
- "Navy SEAL Breakthrough to Master Level Fitness"; Mark De Lisle; 2002
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