Combat Sports

Priorities and Pitfalls –

Note that, whilst other programmes are multi-sport and cross training, for the
purposes of this programme we are considering the typical combat athlete to be
representative of hybrid training.
To contextualise, a combat athlete must express (and therefore train), maximum
strength, power, strength endurance and power endurance and whilst arguably combat
sports may be considered predominantly metabolically anaerobic, incorporating
phosphogen and lactate systems (dependent of course on the style and tactics of any
given athlete), there is an absolute requirement during an extended bout for the
application of power to be fuelled by aerobic metabolism over the course of any given
fight or sparring session. Indeed, without appropriate attention to the aerobic systems,
a fighter would be not just incomplete but ineffective after a given set of time
domains.
Consider exceptionally powerful yet aerobically undertrained fighters observed in the
cage or ring who ‘gas out’ after attempting to shut down and overcome their opponent
within a short period of time only to be beaten by the less powerful fighter with the
better ‘engine’.

Important to recognise is that the specifics of any combat sports training programme
leading up to a scheduled bout, should be developed with the opposition fighter in
mind and many elements of programming will change to varying degrees to
incorporate game plans and strategic advantages. Our template will address the
fundamental tenets of training for these events but are presented somewhat
generically with this caveat in mind.
Of huge importance here, and a matter for discussion within the body of a larger text,
is that of the relationship between a strength and conditioning coach and the technical/
lead coaches for any given fight(er). A truly multi-disciplinary approach will yield the
most positive results, allowing for appropriate manipulation of sparring type and
intensity in order to fit the needs of a fully inclusive program.
All Coaches coming together to discuss, prioritise and integrate all the different
aspects of training as well as communicating regarding recovery and time
management etc. is absolutely vital for success. This cannot be emphasised enough.

The resistance training elements of the programming must emphasise maximum

strength, which will be consolidated with explosive strength and power development
and a concurrent emphasis on strength endurance. We must also consider that these
athletes work within open and closed kinetic chains and some attention must be paid
to the isometric strength requirements in executing various techniques. Therefore a
wide variety of specific exercises must be incorporated into the programming.
Our aim is to create a program that is balanced and comprehensive and will produce
improvements in structural integrity. As an example of the need for ‘prehabilitative’
programming, we can consider the fact that combat athletes (especially striking
focused athletes) may use the anterior aspect of the glenohumeral joint
disproportionately more than the posterior which (if not appropriately managed) can
lead to overuse issues and a state of muscular imbalance. It is therefore the strength
coaches ‘duty’ to consider what may be the primary sites of injury from a sports
specific perspective as well as taking into account the history of any given athlete.
Final considerations often bypassed are those of the often forgotten elements of
specificity that are typical to these kind of athletes such as neck, grip and wrist
strength which should all be incorporated into the programming.

Incorporation of technical Training (Sparring and Drills)

As previously addressed, given the nature of the demands of the combat athlete,
practice of ones sport must take priority and strength and conditioning serve as a tool
for the greater development of the energy systems and output required for optimising
the attributes of any given athlete. Considering our methodology though and treating
the program as a prime example of concurrent training, it is important to plan sparring
to fit within the same methodological arrangements of programming. It bears
repeating that adoption of these recommendations be in partnership with all other
coaches involved with the athletic preparation.

Breaking the sparring type down to distinct output requirements allows us to mirror
the intensity demands of the overall programme and can be (generically) classified as
follows:

1. Hard, Intense Sparring/Drilling.

Here, we may demand of the fighter that they spar with an opponent for shorter
rounds and with a heavy emphasis on repetition of high power output.

For Example we may ask a boxer to concentrate all effort on loading up for explosive
‘knockout’ punch delivery with an expectation that the boxer applies pressure and
looks to land heavy shots for the duration of the rounds. Rounds of 60s to 120s for 4-8
rounds may be appropriate here.

2. High Work-rate Sparring/Drilling.

In this example (sticking with our boxer) we may ask our fighter to maintain a high
output for the duration of the round ensuring strong repetitive combinations are
thrown and pressure is applied throughout on the opponent. Rounds of 120-180s may
be appropriate for 6-10 rounds total.

3. Defensive, Evasive Sparring/Drilling

Once again in the squared ring, we now ask our boxer to spend the majority of the
sparring session working on defensive skills. Inviting the opponent on and applying
evasive techniques forcing ones opponent to do the chasing may have a high technical
skill but systemically can be considered to be less demanding over a given session.
150-210s per round perhaps with shorter rest periods for 8-12 rounds.
Progression.

Heavy lifting days are recommended to rotate between heavy triples and heavy sets of
5 sets. Conditioning days may start off with upper lower splits for circuits with
relatively high rest:work ratios and over the course of a cycle or training camp be
slowly modified to be full body with more work:rest resulting in a metabolic output
profile not dissimilar to the expectation of the bout being prepared for. The rowing
session on a Wednesday should remain so due to the heavy emphasis on grip and
lower back development for grapplers but another alternative is to use assault bikes
such as the Airdyne to present athletes with LT training that has lower technical
demand yet a high full body output. The lack of impact here during both options is
most beneficial to a fighter of any discipline. LISS should be chosen based on a
preference of the fighter in terms of activity enjoyment. Whilst it is tradition to have
fighters run (and I would suggest that this is an excellent modality for this purpose)
dependent on the fitness levels of the fighter and their interaction with this request, it
may be more appropriate to choose another method. Weighted rucks/hikes provide an
opportunity to work in Zone 2 as well as a chance for the fighter to escape the intense
environment of combat sports preparation and is a personal recommendation.

Dependent on the time constraints of the athlete, adding Z2 work at the beginning of
the day especially during weight cuts may also be beneficial if overall work is
monitored to ensure overtraining is avoided.

The Program –

Day 1 – Strength

OHP 80% X 5 X 3

PP 80% X 5 X 2

Single Arm Bench Press 75% X 5 X 4

Supersetted with

Ballistic Press Ups X 8 X 4

BBR 75% X 6 X 3

100 Med-ball Slams

Dedicated Neck, Grip and Wrist Work.

Day 1 – Sparring/Conditioning

1. Hard, Intense Sparring/Drilling.

Day 2 – Strength

Hang Power Clean 80% X 5 X 3

Single Arm DB Snatch 80% X 5 X 2

Back Squat 85% X 3 X 3

Supersetted with

BB Squat Jumps 30% X 10 X 3

RDL 75% X 6 X 2

Farmers Walks 3 sets of 50m (loaded as required)

Day 2 – Sparring/Conditioning

1. Hard, Intense Sparring/Drilling.

Day 3 – Strength

Rest

Day 2 – Sparring/Conditioning

Shadow Boxing

Press Ups

Pull Ups

Air Squats

Partner Lifts

Mountain Climbers

Hanging Leg Raises

Shrimping

4 sets of 30s per exercise resting after full circuit for 60s then repeat for prescribed
sets. Every second round sees the athlete hold the press ups and pull ups for the
duration in various isometric positions, i.e. top of the pull up.

10 Minute rest
then

Row Intervals 5 sets of 3 mins @ RPE 7

Day 3 – Sparring/Conditioning

2. High Work-rate Sparring/Drilling.

Day 4 – Strength

Alternating DB OHP 65% X 10 X 3

Face Pulls 60% X 15 X 3

Weighted Pull Ups 70% X 8 X 4

Supersetted with

Weighted Dips 65% X 10 X 4

Sledgehammer X 100 Swings

Dedicated Neck, Grip and Wrist Work.

Day 4 – Sparring/Conditioning

2. High Work-rate Sparring/Drilling.

Day 5 – Strength

Single Arm C&J 75% X 6 X 2

Sandbag (Alternating) Shouldering X 5 (per side) X 4

BG Split Squat 60% X 15 X 3

Supersetted with

Single Leg RDL 60% X 15 X 3

KB Swings X 150
Day 5 – Sparring/Conditioning

3. Defensive, Evasive Sparring/Drilling

Day 6 – Strength

Rest

Day 1 –Conditioning

LSR – 60-90mins Z2