Strength & Conditioning for Martial Arts | Part 4: Conditioning
So far we’ve looked at several important aspects of strength and power development for martial arts, including;
- the overview of an effective supplementary strength & conditioning programme,
- the strength development for martial arts
- the power development for martial arts
In this article we will focus on the third and final phase; Conditioning.
You should look to start this phase after about 4 weeks of the Power development phase.
Again it will consist of two sessions per week and last for only around 4 weeks.
The Importance men of Conditioning
Technique, strength and power are all valuable tools in the fighter’s arsenal, but without sufficient conditioning or ‘sport specific fitness’ they can all, very quickly, be rendered useless.
You may be the strongest, fastest and most technically proficient fighter in the world, but if you’re exhausted after 3 minutes your potentially less talented opponent only has to avoid your early attacks before capitalising on your fatigue to win the fight.
A poorly conditioned fighter with great technique, fighting an opponent with good technique and great conditioning runs the risk of being dominated in the later stages of the fight.
Conditioning is probably the most misunderstood and potentially problematic area of a martial artist training.
Much of what has become common practice in fighters training has been lifted from the circuit style training videos popularised by MMA fighters in YouTube videos.
Don’t forget that the sessions which make it onto YouTube are generally the most interesting NOT the most sensible, and will only make up a fraction (if any!) of a fighters training programme.
I am a firm believer that the best way to condition for any sport is by doing the sport. Every time you step onto the mat you are conditioning yourself, and all of your training sessions should be factored in when you plan your training week.
That said we can complement your on-mat conditioning in the gym.
Conditioning Workout Structure
During this phase we will be using two different workouts; Power endurance Circuit and an Interval training session.
Day 1: Power Endurance Circuit
This session will be relatively short but highly taxing. The aim of the session is to build your strength and power endurance. The structure is
1. Mobility, Activation, and Warm Up
The goal of this is to prepare your body for the workout ahead.
2. Jumps and Throws
Choose one lateral and on linear jump variation and pair it with an explosive medicine ball movement. For the first few weeks I’d advise using only your body weight, as you progress you can start to add weight.
3. Circuit
Select 3 big strength or power movements (1 upper body push, 1 upper body pull and 1 lower body). Perform 3 explosive reps on each exercise before moving onto the next. Limit rest between exercises to 10-20 seconds. Repeat the series for 6-10 minutes depending on your level of conditioning.
Day 2: Interval Training Circuit
The aim of this session is to develop your aerobic capacity alongside your ability to explode on demand while fatigued. The structure is
1. Mobility, Activation, and Warm Up
The goal of this is to prepare your body for the workout ahead.
2. Jumps and Throws
Choose one lateral and on linear jump variation and pair it with an explosive medicine ball movement. For the first few weeks I’d advise using only your body weight, as you progress you can start to add weight.
3. Interval Circuit
You will push your heart rate into the aerobic training zone using a low intensity exercise such as skipping, then spike it for short bursts using the much higher intensity exercises. The session should last for 30-50 minutes of continuous activity, depending on your current levels of conditioning.
Sample Power Endurance Circuit:
Section 1 (less than 10 minutes)
6 x Prowler Sprints
3 sets of 10 meters spider man crawls followed by 10 meters inch worms
10 x Hip Circles each direction
10 x angry cats
Section 2 (less than 10 minutes)
3 Sets of 5 box jumps followed by 5 medicine ball slams and 5 medicine ball passes
Section 3 (less than 15 minutes)
10 minutes of
3 x Jump Trap bar Deadlifts
3 x Floor Presses
3 x Clap Pull Ups
Sample Interval Training Circuit:
Section 1 (less than 10 minutes)
6 x Prowler Sprints
3 sets of 10 meters spider man crawls followed by 10 meters inch worms
10 x Hip Circles each direction
10 x angry cats
Section 2 (less than 10 minutes)
3 Sets of 5 box jumps followed by 5 medicine ball slams and 5 medicine ball passes
Section 3 (30 minutes)
Set a timer to beep every minute for 30 minutes. Begin skipping, then perform exercise when the timer beeps and go straight back to skipping.
Set 1 (repeat for 10 minutes)
5 x Kettlebell Swings
5 x Shoulder Press
20 x Side to side slams
Set 2 (repeat for 10 minutes)
5 x Pull Up
5 x Med Ball Scrambles
Prowler Push 10m
Set 3 (repeat for 10 minutes)
5 x Clap Press Up
5 Medicine Ball Slams
5 x Toes to Bar
To get a better idea of the Interval circuit here is Tom Barlow preparing for the 2012 No Gi World Championships
Conclusion
Remember these are supplementary training sessions. Most of your condition should come from martial arts training.
The conditioning phase concludes a full cycle of your strength and conditioning programme.
You will have seen your physical capabilities sky rocket but don’t stop there! After taking a short rest break go back to week 1 and get stuck back into the programme.
The second time through you will be familiar with the system, practiced at the exercises and capable of pushing yourself harder that the first time. As a result expect to see even more dramatic results with each cycle!
Look back over your training log as you go and aim to beat the weight and rep records you set previously each week.
About Will Badenoch
Will Badenoch is the Director and head Strength and Conditioning coach at Plymouth Performance Gym.
He has worked with athletes at regional, National and International level in a variety of sports, including professional boxing, MMA, Jiu Jitsu, Basketball, Rugby, Athletics, Bob sled, Powerlifting, Strongman and Taekwondo.
He has also trained athletes for ultra-endurance expeditions, as well as tailored training for members of elite branches of the British Armed Forces, including Royal Marine Commandos and Special Forces.
To learn more about the Grapple Strength Programme visit http://www.grapplingstrength.com/