The best combat conditioning program will vary according to the needs of the person undergoing the program. A special forces soldier has different needs from a cage fighter, and both require different conditioning programs than somebody in a cardio kickboxing class. However, martial arts instructor Dave Coffman advises that all combat conditioning programs contain common elements, each emphasized to a greater or lesser extent to tailor the program to specific, realistic needs.
Body Strength
Former Marine recon soldier and black belt martial artist William Pleasant says, "You can't dig a hole with a rubber shovel." High muscle strength is a vital part of combat effectiveness. According to Coffman, strength conditioning for combat is more about strength and endurance than about muscle size. High-repetition, low-to-medium weight exercises best serve this need.
Cardiovascular Condition
Oregon-based wrestling coach Andy Brick says sport fights are won by cardiovascular endurance. Keeping your wind strong helps you carry on during a fight, and can mean successfully avoiding combat by running away. Getting into combat condition means getting more cardio training than an average weight-loss or health maintenance program, at least one hour per day.
Flexibility
A flexible body resists injury from impact, falls or pulls caused by joint locks and other grappling techniques. However, Coffman reports that flexibility is the aspect of fitness most often neglected by combat athletes and professional soldiers. A regimen of stretching and range-of-motion exercises is vital to successful combat conditioning. In recent years, power yoga has grown in popularity to serve this need.
Muscle Memory
One key point of combat conditioning is programming your body to respond appropriately under stress. According to family safety teacher Tom Patire in his "Personal Protection Handbook," many people forget their combat training while in combat. To fight this, a good combat conditioning program integrates the chief motions of the practitioner's combat style. Done right, this means your body will remember what to do even when your mind forgets in panic.
Stress Inoculation
Legendary combat trainer Paul Vunak uses stress inoculation as a final part of the combat conditioning programs he uses to train Navy SEALs. Stress inoculation is training while under stress. Sparring and full-contact self defense classes are two examples of this. The theory behind stress inoculation is that if you train while nervous, or even afraid, you will remember more of your training when combat occurs.
References
- William Pleasant; Martial Arts Instructor; Albuquerque, N.M.
- Dave Coffman; Martial Arts Instructor; Hillsboro, Oregon
- "Personal Protection Handbook"; Tom Patire; 2004
- Paul Vunak; Head Instructor; Descendants of the Masters; Bakersfield, CA
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