Conditioning for Fight Gym

Jun 18, 2024

Best Conditioning for Fight Gym

Definition of Conditioning

  • Conditioning: The ability of heart and muscles to avoid fatigue, maintain high capacity output over a long time.
  • Important for constant pressure on opponent, delivering hard strikes, takedowns, or submissions anytime during the round.
  • While skill is number one, conditioning is crucial (second to skill).
  • Example: Khabib, known for superior conditioning, never gassed out, leveraging superior endurance.

Principles of Conditioning Training

  • Larger muscles generally hinder cardio and conditioning due to higher oxygen demand.
  • Avoid generic conditioning programs; tailor them specifically to individual needs.
  • Recommended to include strength and conditioning in regular combat training.
  • Consistent training needed, beyond just pre-fight periods.
  • Definition: How well the body produces energy for muscle performance during competition.
  • Goal: Increase the gas tank size and improve efficiency.

Energy Systems

Aerobic System

  • Function: Uses ATP with oxygen for long-duration, lower-intensity exercise.
  • Benefits: Improves oxygen delivery to muscles, heart’s blood pumping capacity, increases mitochondria in muscles, efficient ATP production.

Aerobic Workouts

  1. Low Intensity Long Duration Cardio
    • Heart rate: 120-150 BPM
    • Duration: 60-90 mins
    • Frequency: 1-3 times/week
  2. Cardiac Power Intervals
    • Max intensity sprints (60-120 sec)
    • Rest: 2-5 mins
    • Reps: 4-12 per session
    • Frequency: 1-2 times/week

Anaerobic Lactic System

  • Function: Produces ATP without oxygen, generates lactate, causing muscle burn.
  • Benefits: Builds power, clears lactate efficiently.

Anaerobic Lactic Workouts

  1. Lactic Power Intervals
    • Max effort sprints (20-40 sec)
    • Rest: 1-3 mins till HR 110-130 BPM
    • Sets: 2-4 per workout
    • Frequency: 1-2 times/week
  2. Lactic Capacity Intervals
    • Max effort sprints (90-120 sec)
    • Rest: 1-2 mins between reps
    • Active rest: 4-6 mins between sets
    • Sets: 2-4 per workout
    • Frequency: 1-2 times/week

Anaerobic Alactic (Creatine Phosphate) System

  • Function: Quick burst ATP production, for activities like max effort lifts or short sprints.
  • Benefits: Improves rapid ATP production.

Anaerobic Alactic Workouts

  1. Max Effort Strength
    • Sets: 2-5 of 1-5 reps
    • Rest: 3-5 mins between sets, 8-10 mins between exercises
    • Compound exercises (e.g., squats, bench press, pull-ups)
    • Frequency: 2-3 times per week
  2. Alactic Power Intervals
    • Max intensity sprinting (7-10 sec)
    • Rest: 2-5 mins till HR below 120 BPM
    • Reps: 5-6 per session
    • Frequency: 1-3 times/week
    • Supplement: Creatine for enhanced ATP production.

Programming Cardio Training

  • Personalized Focus: Target strengths and weaknesses.
    • Example: High rep lifting but low max strength indicates need for anaerobic alactic training.
  • Foundation: Start with low intensity, long-duration aerobic training.
  • Periodization: Block periods focusing on specific areas e.g. 4-week blocks.
  • Measurement: Track resting heart rate, workout reps, lift numbers, 5K times.
  • Long-term Goal: Consistent improvement in measurable aspects.

Weekly Training Plan

  • Minimum: One easy long-duration run, one interval training (lactic power), one top speed training.
  • Adjust: Additional sessions based on needs and goals.

Resources

  • Refer to “Ultimate MMA Conditioning” by Joel Jamon for in-depth guidance.

Summary

  • Tailor conditioning programs to your specific needs, using foundational principles provided.
  • Focus on consistent, well-rounded conditioning to see improvements in fight performance.

Additional Offer

  • Link to physique program based on Jusu Kaisen’s character, Toy.

Next Steps

  • Detailed video on possible workouts and cardio training. Request feedback and questions.