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At this point, John Doe has put together a rough draft of his training goals and the steps necessary to achieve these goals.

Let’s now look at some essential ingredients for a combat athlete. Whether you are a boxer, wrestler, grappler, or martial artist, many of the training objectives and requirements will be the same.

Conditioning drills: Anaerobic conditioning is very important for all combat

sports. Combat is a multifaceted contest, which involves many skills and ballistic movements. As a combat athlete you need speed and explosive power. You will also require anaerobic strength endurance to apply this power throughout the event. The conditioning required for combat goes beyond the traditional regimen of long distance roadwork. Conditioning for combat sports must be intense. You must be prepared to work through the fatigue that results from lactic acid build up. Your energy output is anaerobic, without oxygen. The only way to prepare for this rigorous activity is through INTENSE, anaerobic conditioning drills. This form of training should be performed 2 to 4 days per week. Sample conditioning drills have been provided in the Training Routines chapter. Other common conditioning drills include anaerobic interval running. Most interval workouts consist of 400, 600 or 800-meter distances. For example, a common interval workout among boxers is 10 x 400 meters. This workout involves 10 separate 400-meter interval runs. Each run is followed by a 1-minute rest period. Interval running must be intense.

Strength training: Strength training is another important aspect to your success.

When two equally skilled athletes compete against each other, the stronger man is usually victorious. It is your responsibility to become the stronger man (or woman). Speed and power are imperative. Strength is a requirement for power training. You must develop a solid strength foundation before training with explosive plyometric drills. As a combat athlete, much of your time will be spent working on technique and sport specific conditioning. Most combat athletes can meet their strength training objectives in 2-3 days per week.

Plyometrics: Plyometrics are an intense form of training that enhances starting

speed, acceleration, and power. By strengthening the nervous system, plyometrics teach the body to react quickly and explosively. These drills will greatly improve our overall performance. Plyometrics are very stressful to our systems however, which is why we must first prepare ourselves with general strength training. We must build a foundation of strength before we can build a

body capable of enduring intense plyometrics training. Plyometric training is best-performed 2-3 days per week.

Core training: Core strength is imperative for optimal performance. Many

athletes limit their core training to high repetition crunches and sit-ups. The medicine ball and dumbbell exercises provided in this manual will make crunches feel like Paradise Island. These exercises are intense and effective. This form of core training should be performed 2-3 days per week. On off days, you can work on less intense abdominal movements without weighted resistance.

Skill training: If you train for competition, you must dedicate much of your time

towards skill training. If you are a boxer, you must box to improve. If you are a grappler, you must grapple to improve. If you are a wrestler, you must wrestle to improve. Strength, power, and stamina are useless if you lack the skills

necessary to perform. A successful athlete must integrate several forms of training into one complete routine. You must deliver your newfound power and speed through your technique. Only through proper skill training can you expect to compete on an advanced level.

VARIETY, VARIETY, VARIETY…

Before I continue any further, I would first like to shed some light on the often- debated topic of bodyweight exercise vs. weight training. I am sure that you know individuals who swear by bodyweight exercise and others who are dedicated to the iron.

Which form of training is superior? There really is no right or wrong answer. Both forms of training provide resistance. Resistance is required to improve strength. Both forms of training can achieve this objective.

Instead of choosing one form of training over another, it is best to integrate a

variety of training systems into one complete program. For example, I prefer to

integrate weight training, bodyweight exercise, medicine ball training, sandbag lifting, and a variety of other training devices. Why limit yourself to one form of training when there are so many techniques available?

Variety is imperative. As an athlete, you must view your physical fitness as a never-ending journey. There is no such thing as a perfect workout or perfect exercise. As your body adapts to certain forms of training, you must look for new ways to shock the muscles. The human body is an amazing creation. It is

capable of adapting to intense physical stress. You must always seek variety, to target your muscles in newfound ways. It is impossible to provide you with one training program that will last forever. You need to constantly tweak and refine your workout. Do not limit yourself to one form of training. Approach your training with an open mind.