Combat sports include boxing, judo, mixed martial arts and wrestling. Although each sport is different in terms of technique, rules and skills required for success, each requires similar components of fitness. Conditioning is an important part of a combat athlete's training and being fit for fighting can be the difference between victory and defeat.
The Need for Strength
Strength is important for combat athletes. You need to be strong enough to manhandle your opponent while resisting his attempts to manhandle you. Throwing, pinning and grappling your opponent requires high levels of strength. Some combat sports, such as boxing, favor bodyweight strength-building exercises whereas others use weights, for example Russian sambo. Regardless of the training used, strength must be relative to body weight. According to Martin Rooney, author of "Training for Warriors," it is better to be small and strong than big and weak. Strength is developed by performing high-intensity exercise for low repetitions.
Core Strength
Your core is the collective term used to describe your abdominal, lower back and waist muscles. Your core supports your spine and transmits the forces of your lower body into your upper body and vice versa. Strong core muscles also protect your internal organs from kicks and punches. According to Jason Frerruggia in his book "Fit to Fight," combat athletes are obsessive about developing core strength and devote a lot of time to hanging leg raises, weighted sit-ups, stability ball crunches, ab wheel roll outs and other effective midsection exercises.
Flexibility
Combat athletes need to be flexible. Your kicking height and punching reach is directly affected by your flexibility. Your flexibility is best developed by holding a variety of stretches for extended periods of time. In "Stretching," Bob Anderson suggests holding stretches for 60 seconds or more to develop your flexibility. To get the most out of your stretching, stretch at the end of your workouts when your muscles are warm. Being flexible, says Anderson, also reduces your chances of suffering injuries while training and fighting.
Cardiovascular Fitness
Cardiovascular fitness describes the ability of your heart and lungs to take in, transport and then use oxygen during exercise. The better your cardiovascular fitness is, the less likely you are to run out of energy during a bout. Cardiovascular training comes in two main types: aerobic and anaerobic. Aerobic fitness is developed by running, cycling, rowing and other similar activities for extended periods of time, for example 20 to 30 minutes. Anaerobic fitness is developed by performing repeated bursts of high-intensity exercise, for example sprinting, interspersed with short rests. Both forms of training are important for developing conditioning for combat sports.
Speed, Agility and Quickness
Without speed, agility and quickness, often abbreviated as SAQ, your fitness and conditioning for combat might come to nothing. If you are unable to evade your opponent or counter his attacks effectively, even the fittest fighter is likely to lose. SAQ training takes a number of forms, including footwork drills using agility ladders, hopping and jumping exercises, reaction drills and multidirectional sprinting. Much of your SAQ work will take place during your combat sports practice but can also be included as a part of your general conditioning work. SAQ is best performed when you are fresh and energized as quality is much more important than quantity.
References
- "Training for Warriors: The Ultimate Mixed Martial Arts Workout"; Martin Rooney; 2008
- "Fit to Fight"; Jason Ferruggia; 2008
- "Stretching"; Bob Anderson and Jean Anderson; 2010
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