Fighting Fitness – How To Plan Fighter Endurance Training
Fighting fitness has different components, that developed well can transform your game.
The secret to training fighter endurance is to plug the gaps in fighting fitness typically left behind by regular bag work, pad work, and sparring practice.
Don’t do more of the same, develop what’s missing.
For most fighters, that means targeting GENERAL ENERGY PRODUCTION – the heart and lungs – rather than LOCAL ENERGY UTILISATION at the muscles themselves during extra curricula cardio conditioning sessions.
And this emphasis shifts as you get closer to your fight, or toward the end of your training phase if you’re not competing.
Join me in this episode as I explain this fighting fitness transition and offer two extreme examples.
by Don Heatrick
@donheatrick
Video Summary
Understanding Energy Systems for Enhanced Fighting Fitness
Fighters need a robust energy production system powered by the heart and lungs. These central engines must generate and transport energy efficiently to the muscles. If the heart and lungs aren’t up to par, the energy output is compromised. Therefore, focusing on building these central components is crucial before honing in on local muscular endurance.
Balancing Central and Local Endurance in Your Fighting Fitness Regimen
While local muscular endurance is crucial, as seen in pad work and sparring, the central endurance—driven by the heart and lungs—often needs more focus. Many fighters miss out on enhancing their central engine, which is why integrating specific cardio training methods can address these gaps effectively. The goal is to ensure that the body can supply and utilize energy optimally during intense fighting scenarios.
Strategic Cardio Sessions for Peak Fighting Fitness
The training program is divided into blocks, each containing three cardio sessions. These sessions evolve based on the training block’s objectives, progressing from lower intensity, longer duration work to high-intensity intervals. Early phases focus on building cardiac output with longer, less intense sessions. As training progresses, the focus shifts to high-intensity cardiac power intervals to simulate fight conditions and enhance endurance.
From Cardiac Output to Cardiac Power Intervals
At the start, training includes long-duration, low-intensity sessions designed to build cardiac output. As you advance, the intensity increases with short, high-intensity cardiac power intervals. These sessions push the heart rate to its maximum and are mentally and physically demanding. This progression ensures that fighters develop the endurance needed to sustain high performance in the ring.
The Spectrum of Endurance Training Tools
Endurance training for fighting fitness involves a spectrum of tools and techniques. From long, steady-state cardio to intense interval training, these methods are strategically layered to build and refine endurance. This structured approach connects the dots between fundamental cardiovascular conditioning and fight-specific endurance, ensuring fighters are well-prepared for the demands of competition.
Actionable Advice: Elevate Your Fighting Fitness Today
To maximize your fighting fitness, prioritize building a strong central endurance base before diving into high-intensity intervals. Structure your cardio sessions to progress from low-intensity to high-intensity, aligning with your training phases. By balancing central and local endurance training, you’ll enhance your overall performance and readiness for the fight.
Further Resources
- Muay Thai Questions And Answers – Zone 2 Cardio, Sparring, Rapid Recovery, Fighter’s Deficits
- Fighter Heart Rate Training – Weaponise Anaerobic Threshold Part 1
- 12 Minute Cooper Run Pacing For Fighters – Weaponise Anaerobic Threshold Part 2
- Performance Testing For Fighters – Beyond The Cooper Run
- Strength & Conditioning for Muay Thai 101 – A Science-Based Approach to Accelerated Athletic Development
- Optimal Fight Camp Blueprint
