So the real question is how do you train a fighter sport specifically? Below is a method that is proving to be incredible at producing fighters who don’t get gassed, and are strong for the whole fight! It’s all about specificity!
Strength-Endurance= Heavy load, Short rest periods and High volume.
But I thought endurance was 15 reps and over? Wrong. If we were training with 15 reps and over we wouldn’t be able to use heavy weights and we would be training athletes to be weak over a set time frame.
You NEED to lift heavy weights, 80% of your 1RM and over. Why? Because you need a high strength base. An opponent should not be easy to manipulate, but if you possess a high strength base they will be.
Short rest periods are crucial. 60 seconds should be the most rest used and you can progress that to be as little as 10 seconds. The whole reason behind training strength-endurance is that a fighter needs to be able to exert force over a prolonged period of time whilst having the ability to perform this whilst not being fully recovered aerobically. Short rest periods force the body to adapt, leading to a fighter being able to recover quickly both during the fight (after executing an explosive combo followed by a takedown) and in between rounds. Whilst lifting these heavy weights, having a short rest period in between gives the exercise an aerobic base, and due to the low amount of rest the fighter will be performing at a fatigued state, just like you do in a fight. It’s Sport Specific.
Last but not least, volume. If you’re not performing a high TOTAL of reps and sets then improving any type of endurance will be exceedingly difficult. A high volume of work, with short rest periods and heavy weights is what will lead you to the greatest sport specific physical attribute a fighter can possess; strength-endurance.
On the next part of the series I will cover a program and in future, some need to know methods on preparing fighters for competition, stay tuned!
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