Scientific Skills Training For Fighters – Part 3
In part 3, scientific skills training for fighters becomes STRUCTURED!
“In ain’t what you do, it’s the way that you do it.”
Structure is everything.
We discuss placing skills training in a periodised progression (as you approach a fight), skills training RPE, and take a closer look at a training session worked example too…
by Don Heatrick
@donheatrick
Video Summary
Understanding Effort Levels in Skill Training
When practicing technique and tactics, aim for an effort level below your anaerobic threshold, roughly 6 to 8 out of 10 on the perceived exertion scale. This is crucial for skill-focused training where fatigue should not impair your performance. Keep your efforts in this zone to ensure quality practice and refinement of your skills.
Balancing Intensity for Optimal Learning
It’s okay to push yourself hard in specific reps, but the key is to maintain high quality. Once you start pushing beyond an 8 out of 10 effort level, you’re training under fatigue, which should only happen with techniques you’re confident won’t fall apart. This approach ensures that your skills hold up under pressure and fatigue, critical for the later stages of training.
Phased Training Approach: From Basics to Speed
Start with movement, mobility, and strength. Here, the focus is on long-duration, low-effort work to refine technique and engrain new patterns. As you progress through the training phases, transition into power and speed blocks. In these later stages, it’s less about learning new things and more about testing the robustness of what you’ve already mastered, especially under fatigue.
Frequency and Consistency in Technique Training
Training every day is possible if it’s low-effort and skill-focused. Frequent practice, especially when learning new techniques, accelerates your progress. The key is consistent, quality repetitions. Spread your reps across multiple days rather than cramming them into one session for better retention and technique stability.
Efficient Skill Retention Strategies
Rather than doing all reps in one session, spread them out. For instance, instead of doing 300 reps in one go, break them into smaller sets across several days. This method improves memory retention and muscle coordination. Diversify your practice by alternating between different techniques and sides of the body. This helps manage fatigue and ensures balanced skill development.
Quality Over Quantity in Repetitions
Instead of monotonously repeating a single technique, mix it up. Combine different strikes and movements within a session. For example, follow a jab with a rear leg round kick, then switch to a jab-cross combination. This approach not only prevents fatigue from compromising quality but also improves your ability to sequence techniques effectively.
Strategic Rest for Better Skill Acquisition
Incorporate significant rest periods between practice sets. Whether it’s doing a set of ten kicks and then resting, or even just a few reps with a longer break, the key is maintaining quality. These pauses help prevent muscle fatigue from degrading your form and aid in better skill retention.
