Having all the technique and power to properly execute an attack is useless if your body does not have the stamina to keep you in the fight. Fighters with far superior technique and abilities have fallen to a well-conditioned athlete that was able to outlast them. Conditioning is a core element of a martial artist artillery. No champion can get to the top without the ability to fight through the championship rounds and no fighter will make it to a championship without the ability to make it past the first round.
Step 1
Spar often. Nothing will prepare you for the sport-specific use of energy than actually doing the activity you are looking to have more stamina in. If you grapple, hit the mats and roll. If your a striker, get in the ring and spar. With time your tolerance will grow, and you will find that you can fight longer and stronger.
Step 2
Run. Running will develop your cardio and has been a staple of combative athletes from the times of the gladiators. Aim to decrease the amount of time to complete a distance or increase the amount of distance you can run in a period of time. Push your self every time to increase your aerobic conditioning.
Step 3
Mix in sprints to develop short-term explosive power. Run at full speed for 30 seconds, then run moderate speed for 30 seconds. Repeat this routine five times, then rest one minute and repeat. Do this for two to three sets if possible. The goal is to continuously push the body and be able to do this more than five times in one session to simulate a fight and its rest periods.
Step 4
Lift weights for stamina and explosive power. All lifts should be done with lower weight that is still challenging but can be done between eight and 12 reps. The rest periods for your workouts should be minimal and under 30 seconds. Stamina is the ability to sustain a level of activity for a prolonged period of time, and resting for long periods of time won't mimic the stamina needed in a fight.
Step 5
Eat clean. A healthy diet that is low is saturated fats will give you cleaner fuel to burn. Do not shy away from carbohydrates as they are a source of fuel but make sure they are complex carbs that burn slowly, like whole wheat grains.
Tips and Warnings
- Developing stamina for martial arts is tough and requires adequate rest for the body—make sure to not over train. The results should be progressive. If you see that you are actually losing some of your gains, this could be due to over training.
- Listen to your body and learn its limits. If it is telling you it really cant go anymore, then stop immediately. Make sure to stay hydrated; intense stamina work can dehydrate you.
Things You'll Need
- Stop watch
- Assorted dumbbells
- Kettlebells
- Barbells
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