Progressive Fight Training and Conditioning

Effective training involves a continual process of overload and adaptation. That is, consistent workouts produce a stress (overload) that your body seeks to alleviate by growing stronger and more fit (adaptation). As your physical capacity improves, more is required (i.e. you must run faster, lift heavier weights, spar longer or with greater intensity) to overload your system and affect further positive physiological adaptations. Unless you gradually ask more from your body, your training will yield minimal improvement.

However, if you push too hard, too quickly you risk overtraining or injury. For this reason, "fighting shape" is best attained in a systematic, step-by-step manner. My training typically encompasses four distinct stages: (1) base conditioning, (2) intensive preparation, (3) pre-fight restoration and (4) post-fight recovery. Because each fighter has individual needs and limitations, and different types of training equipment at his disposal, I'll offer a general guideline of what each phase entails, rather than give specific exercise prescriptions.

The goal of the base conditioning phase of the training cycle is to build up the cardiovascular system, lung capacity, and muscular strength and endurance. The bulk of your aerobic conditioning should be performed at 65-80% of your maximum heart rate for periods of 20-60 minutes. This is also the period to focus most intently on addressing and correcting any technical weaknesses you may have, as well as adding new fighting skills. The base conditioning stage can last anywhere from 2-16 weeks, depending on several factors, including your current level of fitness and whether you have a bout scheduled in the near future.