Strength training for Combat sports
The thought process for strength training for any sport is to use the minimal effective dose, this will help reduce fatigue and keep you’re training focused on the important aspects like technical development. This isn’t a new concept or breaking discovery. The simple fact as a athlete or even hobbyist if you’re goal is a certain sport then putting to much time into weight training will take away from practice and skill development. I certainly I’m a fan of hard work outs, lifting weights, and at time long runs.
From a time management perspective it is important to know we can’t burn both these candles. What is the answer to this problem? Periodization of work outs and a long term yearly plan is a great method go keep you’re body in great condition readying yourself for the competitive season.
If you have a year or bi yearly plan that lays out your competition periods, this will help your understanding where you can focused more on strength development or back off to sharpen your skills. The closer your are to competition the less focus on strength training I would put.
The injury prevention aspect of proper strength training cannot be highlighted enough for all athletes but I say even more so for combat sports. Building your “armor” will help prevent acute soft tissue damage, help correct nagging injuries, and improve longevity.
Exercise selection should use a variety of movements that the athlete feels comfortable with. The closer to competition phase the less complex and more dynamic the exercises should be. Essentially simplify the work outs so the athlete doesn’t need to learn a new skill in the weight room during comp phase. The load would probably be to light or the exercise could add to much risk for reward. In a previous blog I posted about time effective work outs. This absolutely falls into play when you’re an athlete or you’re just lifting to aid your combat sport hobby.
The help us go more in-depth with the concepts of strength training here are some terms.
Macro cycle: Macro cycle is a long-term plan, yearly or even longer. General overall plan that gives a guide for athletes and coaches for a long term goal. Setting in place phases of training, this plan will be modified throughout the year if needed.
Meso cycle: Monthly plan, this can also go to about 6 weeks but usually broken up into 4 weeks. This will give a closer look at the training weeks, the calendar will have the work outs written down. The wave of training will be scheduled.
Micro cycle: Weekly plan, this will have the most detailed information for the plan. Each day will be broken down into your training sessions. Each class, practice, lift, and run.
Work load: (weight x reps) for each exercise added together. This can be expressed as volume or other terms.
After a certain amount of volume everyone will feel fatigued. Some people can take more then others, I like to take particular concern with volume of exercises with spinal loading. This is due to the fatigue that can be associated with such exercises and the impact it can have on training sessions.
Quarterly plan
16-12 weeks out: If applicable
2-4 lifts per week, no more then 50% load focused on recovery and conditioning base.
12-8 weeks out: most volume.
3-5 lifts per week, focused on building a base of strength, conditioning, and injury prevention,
8-4 weeks out: Volume reduction.
3-5 lifts per week Reduction of volume in assistance lifts, eliminating extra work as by week 4 to allow for better recovery.
4-2 weeks out: Explosive power.
2-3 lifts per week Focus on dynamic effort and power, plyometrics, and speed training. Low rep, medium weight, multiple sets
2 weeks out: taper
Reduction of lifting to 1-2 Dynamic effort, use of plyometric movements and skill set training in place of dedicated lifting.
1 week out:
By the time the fight week comes, the athlete has done the work. They would need to focus on the weight cut and fatigue management, if anything the athlete can add some body weight or light movements to help “grease the grove”. Some Plyometric exercises kept in the mix will be beneficial, but doing to much can be taxing during this sensitive time period.
Post comp period
If you’re competing again in 2-3 months it would be good to give your body a week our two doing recovery work outs rather then jumping right back into a program. Take 1 week to work out at 50% weights for higher rep ranges this will help you stay active but less taxing on your Nervous system. If you have enough time between fights use 2 weeks to do this type of strength training.
This is relatively simple linear periodization, other methods like conjugate can have great benefits too. This 12 week peaking out line can be repeated for each training camp, because it’s adaptable and eases you into a state of readiness.
Below is a sample of a work out from a 12 twelve upper body day.
Week 12 Sample work out:
Warm up: x4 complete in under 10 minutes
• Air squats: x20
• Inch worm push ups: 10
• Band pull aparts: x20
• Leg lifts: x15
Lift:
A1) OHP: 175x 3 sets x 8-10 reps
A2) Chin ups: 3 sets x 5-10
A3) Dynamic Plank: 3x 30 sec
B1) Up right row: 115x3x12
B2) DB Bench press: 50x3x20
B3) Decline sit ups: 3x15
C1) Single arm Farmers carry: 100 lbsx 4x 25 yards each hand
C2) Walking lunges: 20lbs x 4x 25 yards
Warm down: Cardio personal preference for 10 minutes.
Ending thoughts:
Work to recovery is the biggest problem athletes have to solve, don’t allow your strength training to grind you into dust. Less work might be what is best for you depending on your fatigue rate.
In the next few days I will be posting more sample workouts that relate to this blog, keep an eye out for them.
If you have more questions or you would be interested in some simple effective programing you can contact me directly adkbjj@gmail.com.
Remember strong back, strong life!
Justin Bressette CPT