Physical preparation is one of the key elements in combat sports such as boxing, kickboxing, MMA, BJJ, karate and wrestling.
As a personal trainer, I work with clients who have very different goals. When I start working with a combat sports athlete, we focus on developing strength, endurance and speed — the core elements of broadly understood physical preparation. Every discipline has its own specific demands, but they also share many common qualities. To improve performance, the training plan must develop each of these qualities in the right order.
Training plan for physical preparation
Combat sports are characterised by high intensity, which means that an athlete needs both aerobic and anaerobic endurance. The first stage of training should therefore focus on building a solid aerobic base.
Depending on the discipline, aerobic fitness can be developed using a treadmill, rowing machine, exercise bike or skipping rope. It is also worth combining endurance work with muscular hypertrophy. Although building muscle may seem incompatible with combat sports, well-planned hypertrophy training helps make the body more resilient and reduces the risk of injury.
The second stage should focus on developing strength and anaerobic endurance. I have already discussed strength training in detail elsewhere on the blog, so I will not repeat it here. Anaerobic endurance is developed through work performed at approximately 85–96% of maximum heart rate. Interval training with incomplete recovery is one of the most effective methods.
The final stage of physical preparation should develop explosiveness, power and reaction speed. These qualities can be improved through plyometric exercises, Olympic weightlifting and other forms of dynamic training.
Physical preparation tailored to your discipline
A good programme must reflect the demands of your sport, your current level and your competition schedule. If you are looking for a personal trainer in Kraków who can help you improve your performance in combat sports, get in touch.
Szymon Antos — Personal Trainer, Kraków Ruczaj