We came up with the following equation for conditioning:
Effective Conditioning (EC) = SB + MS + (ES x VE)
1. Strength Base (SB): We rarely have fighters that ask us for a strength training program, but we start almost every fighter on one. We convince them easily by asking ‘Would you rather be strong and conditioned? Or weak and conditioned?’ Having a foundation of strength means you have the potential to be more powerful, and trying to maintain the greatest power output is the ultimate goal of conditioning (with or without fatigue).
2. Metabolic Specificity (MS): Understand the work: rest ratios and the intensity of the working periods. The majority of your conditioning should be spent developing the predominant energy system of your sport. For combat sports, this usually means the anaerobic energy systems (ATP-PC System and Glycolytic System). Might be time to drop the long-distance runs…
2. Voluntary Effort (VE): apply Dutch kickboxing mentality and perform every rep with 100% effort. In combat sports, movements are typically power-based. Remember, intensity and volume have an inverse relationship. Having a high rep range looks good on paper, but if you can’t maintain your power output, it doesn’t look good anywhere else.
3. Exercise Selection (ES): consider the dominant movement patterns of your sport, and which muscle groups are involved. Compound movements work best because they integrate many muscle groups, eliciting a greater heart rate response (which is what conditioning is all about!).
Here is a basic conditioning template for you to experiment with. We have made sure the exercises are high cadence, explosive in nature and make you use your whole body. Choose the rep ranges based on your fitness level, and start with 3-4sets. Make sure you apply the formula above!
Why do we perform skill-work at the end?
You aren’t training to get better at burpees, you are training to get better at fighting. The goal of conditioning is to create the worst possible environment, and then try to remain technically sound. Have sharp strong boxing combinations when you don’t think you can move your arms. To shoot for a takedown when you can barely stand. To be conditioned to the feeling of fatigue, and still be able to perform technically.
Check out MMA Fighter Alex Chambers perform a conditioning circuit at RT HQ:
