Athletic preparation in combat.
How to measure your athletic preparation in combat sports.
The results of your training in combat sports need to be measured to understand that you are doing the job properly.
With this post I do not want to provide you with training cards divided over 12 weeks (3 months of standard training) but have an informal chat(this is a simple pill of the day) about what are the basics of preparations for a specific training for martial arts.
Unfortunately and I say unfortunately there has been a great invasion of fitness in the world of martial arts and combat sports bringing in a lot of confusion typical of this environment made a lot of passing fashions with infinite protocols not adaptable to those preparing for a match, plus with standard methods with exercises that little fit the needs of a fighter.
Forget all this!!
What you need to do is study the typical movements in your art (the ones used the most) and associate them with the physiology of exercise, the only fitness you need to introduce is this,exasperate your features.
Exercising in general is good, it’s always training and movement but how much do they affect your sport?.
Always ask this question when it comes to athletic preparation in combat sports.
After establishing this concept, the first thing to do are tests on those certain exercises associated with movement because it is the only way you have to assess the current state and with these results build and calibrate the next work.
The tests must be carried out in terms of:
- Maximum number of repetitions with a given exercise until exhaustion.
- Maximum number of repetitions with a given exercise in one minute.
- Weight maximum on standard basic exercises.
- Enter other variants as needed.
- What I recommend you do is maximum repetitions in a minute. (This is combat sport and if you increase your mass to increase your strength you risk getting out of your weight, what you need is to increase the explosiveness and basic strength of your body)
The exercises of the test are:
- 10 meters x 4 round trip touching the line on the ground with the hand (time relief)
- Tractions on the bar (free maximum number of repetitions)
- Squat (with 10kg for every 10kg of your weight, example 70kg, 70kg barbell)
- Flat bench (with 5kg for every 10kg of your weight, example 70kg, 35kg barbell)
- High jump with firm thrust (height relief, possibly helped by jumping on an object).
The exercises that are needed to improve in these 5 aspects are to be tailored and relate to a general set of specific exercises to improve in the 5 exercises of the test.
Nothing forbids you to add exercises for tests but one thing I recommend and is more useful is the measurement of weight and lean mass plus the measurement of elastic abilities (so stretching and improving mobility).
Once you have these results go to build a strength and conditioning board to be inserted according to the technical sessions and sparring plus the improvement of the fighter.
Then every week you do the test again to see the level that grows and if necessary change the work, recalibrate it if necessary also to avoid some work following minor injuries during sparring or training sessions.
You have to see that there is an improvement, if this does not happen there is a problem in training, or that athlete is already on the edge, but at this point it means that you are already at the 12 week, he is already in shape from the first week.
You have to build this for each fighter and for each 5 tables on the basic basic exercises of the test.
You can also increase the number of exercises of the test but my advice stays on a few simple exercises because it has to be something “fast” because the bigger work and the exercises that make those improve those of the test.
Ps. The tests should be performed possibly with these pre-requirements:
- at the beginning of the week,
- at the same time,
- before training
- after a good warm-up.
Add two items that you need to ask your fighter:
- Emotional state (how you feel)
- Physical state
Mark these two aspects too, and write your opinion next to it.
One important thing that you should always keep in mind is that you practice martial arts so you have to train for martial arts not for fitness.
What does that mean??
That you have to train for your martial art or combat sports, simple.
So the order is:
- The technical part (blows, strategies, drills,etc.),
- Free and guided sparring (practice of the technical part),
- The improvement of the fighter (weak points and specific jobs),
- Physical conditioning.
Now point 4 is very important and helps you a lot, but it has to fit step by step with the fighter and not the other way around.
Ps. Do not think that I consider athletic preparation to be something secondary, it is absolutely not so, indeed it requires special attention but you must never lose sight of what your ultimate goal is.
But at the same time I do not want you to think that I do not consider it important, it is very important but it seems so trivial and obvious that the state of form must be at the top that seems to me a NOT TEMA except from the point of view of how and what to do to get athletically to the top!!
Train hard always regardless is a concept long past and it’s stupid especially if you’re not a professional and you train for a limited number of time, it’s not your job.
You have to do a smart workout,more focused and smarter, specific to you and functional to your martial art.
Martial art is not fitness!
Ps. Now I have dedicated this article to give you an idea of how you can organize the part of athletic preparation, but the principle of testing must also be performed on the technical part.
What does it mean?.
A small example:
- A combination of shots,how many times can you carry it in a minute?
- How many low kicks you throw in a minute?
- How many Jab Cross you throw in a minute?
- What power do your shots have during combinations?.
Pss. Chapter apart from power!!
If you are interested in this kind of preparation write me.
Stay Tuned! and measures athletic preparation in combat sports
Street Fight Mentality & Fight Sport