COMBAT SPORTS FITNESS GUIDELINES For ATHLETES AND COACHES
Strength and conditioning as a technique
“The most technical 5 year old in the world will lose to someone bigger and stronger” Dr. Rhadi Ferguson
Introduction: The Foundation of Performance
Dr. Rhadi Ferguson's observation, "The most technical 5-year-old in the world will lose to someone bigger and stronger," highlights a fundamental truth in athletics: physical attributes matter. As athletes, our goal is to "perform the skill-sets of our sport very well, under pressure, while fatigued and under competition conditions." While technical skill is crucial, managing fatigue, particularly that caused by lactic acid buildup, is equally vital. By training to reduce lactic acid production and increase our tolerance to it, we gain a significant competitive edge.
I. Pre-Workout Preparation: Fueling for Performance
Nutritional Support:
30 minutes before training, consume light, natural carbohydrates to provide immediate glucose. Excellent choices include apples, bananas, coconut water, and pickle juice. This ensures your muscles have readily available energy.
II. Warm-Up: Priming the Body for Action
Dynamic Warm-Up:
Engage in a dynamic warm-up for 20-30 minutes. This should include jogging, calisthenics, and gymnastic movements. The goal is to elevate your body temperature and maintain it throughout the warm-up.
Stay hydrated with warm beverages like hot tea, avoiding cold water, which can hinder the warming process.
Progressive Intensity:
Gradually increase the intensity of your warm-up, building up to peak effort. This prepares your body for the demands of the training session.
Key Attributes:
Focus on developing strength, speed, flexibility, endurance, explosiveness, and coordination/balance. Incorporate a variety of exercises that challenge your muscular and nervous systems.
III. Training Regimens: Building Strength and Endurance
Simple Grapplers Daily Fitness Regimen:
Workout A: Sprint Training:
8 sets of sprints: 50m, 100m, 200m, 200m, 400m, 800m, 100m, 50m.
Workout B: Pulling Movements:
Reverse Hyper extensions (superman): 4 sets, body weight.
Rows: 4 sets, 30%-70% max, 15-8 reps.
Shrugs: 3 sets, max weight for 15 reps.
Pull-ups: 3 sets, body weight for max reps.
Stiff Leg Deadlifts: 5 sets of 5 reps, 50-80% max.
Supplemental Workout C: Daily Bodyweight and Low-Weight High-Rep Training:
Focus on endurance and explosiveness.
Examples: Kettlebell swings and presses, Bulgarian bag workouts, bodyweight calisthenics.
Daily Activity Examples:
Sprints: 200-800m (work up to 8 sets of at least 30 seconds).
Bodyweight exercises: Squats, plank and push, dive bomber push-ups, sit-ups, pull-ups, pistols.
Kettlebell: Swings, snatches, alternating rows, alternating push-ups, bent presses, presses, farmers walks, overhead squats, get-ups.
Jump rope and shadow boxing/wrestling: 45 minutes.
Advanced Athlete Training:
Heavy Training:
4 sets per lift (10, 8, 6, 4 reps) based on powerlifting lifts: deadlift, overhead press, and squat, with 2-3 accessory lifts per muscle group.
Negative Training:
Focus on the eccentric (lowering) phase of lifts, as muscles can handle almost double the weight.
Perform heavy negative training no more than twice a week, lasting 45-60 minutes (including warm-up).
Structure workouts into pulling, pushing, and squatting, focusing on power lift variations and accessory lifts.
Negative training creates damage proof muscles, less susceptible to lactic acid.
Additional Heavy Work:
1 daily set of 5 reps per exercise, 5 days a week, to increase poundage and maintain max strength.
Battle Ropes/Bulgarian Bag:
10-20 sets: 30, 45, 60 second sets (beginner, intermediate, advanced).
IV. Circuit Training: Enhancing Functional Fitness
Twice-Weekly Short Circuits:
Judo/SAMBO-specific circuit training, 30-40 minutes.
Utilize resistance bands, throwing dummies, Bulgarian bags, and other relevant exercises.
Monthly Team Circuits:
8-16 stations, 30/45/60-second on/off intervals (beginner, intermediate, advanced).
Pair athletes of similar levels and encourage self-monitoring of exertion.
Focus on strength, speed, flexibility, endurance, explosiveness, and coordination.
Include exercises with medicine balls, weights, partner resistance, ropes, gi pulling, kettlebells, Bulgarian bags, sledgehammers/tires, hill sprints, jumping, and grappling technique simulations.
Limit complex circuits (8+ stations) to once a month.
V. Outdoor Training: Breaking Monotony and Resetting Rhythms
Quarterly Outdoor Sessions:
Move training outdoors once every 3-4 months, ideally for a 3-day or week-long retreat.
Breaks training monotony and resets natural biorhythms.
VI. Recovery: Rebuilding and Rejuvenating
Post-Workout Nutrition:
Consume natural proteins and carbohydrates after training. Whole chocolate milk is an excellent recovery drink.
Rest and Sleep:
Prioritize sleep and consume whole foods for optimal recovery.
VII. Lactic Acid and Negative Training
Muscle Damage Resistance:
Negative training, emphasizing the eccentric phase of lifts, increases muscle's resistance to damage, therefore reducing susceptibility to lactic acid build up.
Conclusion:
By implementing these sequential training strategies, athletes can effectively manage lactic acid, enhance their physical capabilities, and optimize their performance. Consistent adherence to these principles, along with adequate recovery, will lead to significant improvements in strength, endurance, and overall athletic prowess.
KEY POINTS BY DAY/WEEK/MONTH/QTR:
Daily Key Points:
Pre-Workout:
Consume light, natural carbohydrates 30 minutes before training.
Hydrate with warm beverages.
Warm-Up:
Perform a dynamic warm-up (20-30 minutes) with progressive intensity.
Focus on strength, speed, flexibility, endurance, explosiveness, and coordination.
Training:
Engage in daily calisthenics and/or low-weight, high-rep work (Workout C).
Consider daily activity like sprints, bodyweight exercises, kettlebell work, or jump rope/shadow boxing.
For advanced athletes, 1 set of 5 heavy reps of main lifts.
Recovery:
Consume natural proteins and carbohydrates post-workout.
Prioritize sleep.
Weekly Key Points:
Sprint Training (Workout A):
Include sprint workouts as per the provided structure.
Pulling Movements (Workout B):
Incorporate pulling exercises as outlined.
Heavy Training (Advanced):
Perform heavy training sessions, including powerlifting lifts and accessory exercises, as scheduled.
Negative training no more than twice per week.
Short Circuit Training (Twice Weekly):
Execute Judo/SAMBO-specific circuit training twice a week.
Daily Heavy set of 5 (Advanced):
perform a daily set of 5 heavy reps of main lifts, 5 days per week.
Monthly Key Points:
Monthly Team Circuit:
Conduct a team circuit training session with 8-16 stations.
Focus on skills and attributes relevant to the sport.
Do not repeat complex circuits more than once a month.
Quarterly (Every 3-4 Months) Key Points:
Outdoor Training:
Organize an outdoor training session or retreat.
Aim for a 3-day or week-long retreat if possible.
Key Training Components Integrated:
Lactic Acid Management:
Pre-workout nutrition and warm-ups are designed to minimize lactic acid buildup.
Negative training is used to build resistance to lactic acid.
Strength and Endurance:
Daily calisthenics, sprint training, pulling movements, and heavy training sessions contribute to building strength and endurance.
Functional Fitness:
Circuit training and outdoor training enhance functional fitness and adaptability.
Recovery:
Emphasis on post-workout nutrition and sleep ensures optimal recovery and adaptation.
Important Considerations:
Adjust training intensity and volume based on individual fitness levels and goals.
Prioritize proper form and technique to prevent injuries.
Listen to your body and allow for adequate rest and recovery.
Advanced athletes should carefully monitor their training load to avoid overtraining.