The Crucial Role of Strength and Conditioning in Combat Sport
Written by – JC Gonzalez – Acumen Health Strength and Conditioning Specialist
Introduction:
Combat sports require a unique combination of physical attributes like strength, power, agility, endurance, and technical skill. Crafting an annual training program specifically tailored to combat athletes is essential for optimizing performance and preventing injuries. This blog explores the key components of such a program, drawing on scholarly research. In disciplines like boxing, MMA, wrestling, judo, and Brazilian jiu-jitsu, athletes must excel not only in technique but also in physical conditioning. Rigorous strength and conditioning regimes are integral to achieving peak performance in these arenas. This blog dives into the importance of strength and conditioning for combat athletes and how these elements shape the elite competitors of the ring and the cage.
The Foundation of Combat Readiness
Strength and conditioning programs for combat athletes are meticulously designed to enhance performance, prevent injury, and ensure athletes are combat-ready. The foundation of developing an annual training program for combat athletes revolves around creating a physiological profile of the combat athlete encompassing what energy systems are being used, strength and power requirements, and injury prevention strategies (Huldi et al., 2022).
Physiological profile of the combat athlete
Combat sports demand both anaerobic and aerobic capacities due to their intermittent, high-intensity nature. Anaerobic energy systems are crucial for short bursts of intense effort, while aerobic capacity supports recovery between rounds and overall endurance during prolonged competitions. Research by Ratamess et al. (2007) highlights the importance of anaerobic systems, particularly in activities that require intense efforts over relatively short durations, while Smith (2003) emphasizes the correlation between aerobic capacity and performance in combat athletes, illustrating the significance of a well-rounded physiological profile.
Injury Prevention
Neuromuscular training is vital for injury prevention in combat athletes, improving control during rapid movements. Myer et al. (2005) stress its effectiveness in reducing lower-extremity injuries, essential in strength programs. A strong core enhances balance and stability, reducing the risk of falls and injuries. Hibbs et al. (2008) emphasize the importance of core stability exercises in preventing sports injuries, advocating for their integration into regular strength training routines.
Weight Management
During phases of weight loss, maintaining a high protein intake is crucial to preserve lean muscle mass. Mettler et al. (2010) found that high-protein diets during calorie restriction help combat athletes maintain muscle mass while losing fat. This strategy is vital for athletes looking to move down a weight class without losing strength.The timing of nutrient intake, particularly around training sessions, plays a crucial role in weight management and muscle recovery. Areta et al. (2013) demonstrate that ingesting protein immediately after exercise significantly enhances muscle protein synthesis, supporting recovery and growth, which is vital for athletes managing their weight while trying to maintain or gain muscle.
Key Training Modalities
Strength Training:
Combat sports often involve movements that are asymmetrical or require one side of the body to perform differently than the other. Unilateral strength training can address imbalances, enhance stability, and improve overall athleticism. Speirs et al. (2016) demonstrate that unilateral training not only aids in balancing bilateral strength discrepancies but also significantly improves functional movement and performance in sports-specific tasks.
Power and Plyometrics:
Plyometric training is effective in improving explosive strength, a critical component of performance in combat sports. Plyometrics enhance the stretch-shortening cycle (SSC) response, which is fundamental in executing rapid, powerful movements. Turner et al. (2015) highlight the benefits of plyometric training, including improvements in muscle force and power output, which are essential for striking and grappling maneuvers.
Endurance Training:
High-Intensity Interval Training (HIIT) effectively improves both aerobic and anaerobic fitness in combat athletes, mirroring the demands of their sports (Farzad et al., 2011). This training method is beneficial for combat athletes due to its resemblance to the intermittent nature of combat sports. However, while HIIT enhances performance in short, intense bouts, aerobic endurance training is vital for overall cardiovascular health and sustained performance during bouts. Smith (2003) highlights the significance of high aerobic capacity in boxers for sustaining effort and quick recovery.
Flexibility and Mobility:
Flexibility and mobility are crucial for combat athletes to prevent injuries by enabling full range of motion, reducing risks like muscle strains and ligament sprains. Behm et al. (2016) found that integrating flexibility training reduced injury rates by enhancing joint function. Moreover, flexibility exercises aid recovery by promoting blood flow and removing metabolic waste, reducing muscle soreness and fatigue-related performance declines, as shown by McHugh et al. (2012).
References
Myer, G. D., Ford, K. R., Palumbo, J. P., & Hewett, T. E. (2005). Neuromuscular training improves
performance and lower-extremity biomechanics in female athletes. Journal of Strength and Conditioning Research, 19(1), 51-60.
Hibbs, A. E., Thompson, K. G., French, D., Wrigley, A., & Spears, I. (2008). Optimizing performance by improving core stability and core strength. Sports Medicine, 38(12), 995-1008.
Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W., Broad, E. M., … & Coffey, V. G. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology, 591(9), 2319-2331.
Ratamess, N. A., Falvo, M. J., Mangine, G. T., Hoffman, J. R., Faigenbaum, A. D., & Kang, J. (2007). The effect of rest interval length on metabolic responses to the bench press exercise. European Journal of Applied Physiology, 100(1), 1-17.
Smith, M. S. (2003). Physiological profile of senior and junior England international amateur boxers. Journal of Sports Science and Medicine, 2(3), 74-89.
Speirs, D. E., Bennett, M. A., Finn, C. V., & Turner, A. P. (2016). Unilateral vs. Bilateral squat training for strength, sprints, and agility in academy rugby players. Journal of Strength and Conditioning Research, 30(2), 386-392.
Turner, A. N., Jeffreys, I., & Noto, A. (2015). The stretch-shortening cycle: Proposed mechanisms and methods for enhancement. Strength and Conditioning Journal, 37(4), 60-71.
Farzad, B., Gharakhanlou, R., Agha-Alinejad, H., Curby, D. G., Bayati, M., Bahraminejad, M., & Mäestu, J. (2011). Physiological and performance changes from the addition of a sprint interval program to wrestling training. Journal of Strength and Conditioning Research, 25(9), 2392-2399.
Smith, M. S. (2003). Physiological profile of senior and junior England international amateur boxers. Journal of Sports Science and Medicine, 2, 74-89.
Behm, D. G., Blazevich, A. J., Kay, A. D., & McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: A systematic review. Applied Physiology, Nutrition, and Metabolism, 41(1), 1-11.
McHugh, M. P., Cosgrave, C. H., & Toomey, D. (2012). Does stretching improve performance? A systematic and critical review of the literature. Scandinavian Journal of Medicine & Science in Sports, 20(2), 169-181.
Huldi, F. J., & Cisar, C. J. (2023). Developing an annual training program for the Mixed Martial Arts Athlete. Strength & Conditioning Journal, 45(6), 745–753. https://doi.org/10.1519/ssc.0000000000000785
