8d • General discussion
5 elite tips for improving your gas tank for your combat sport
- If you have a resting heart rate *over* 60BPM, you should spend 8 weeks building a better foundation - you will get better results in the long run if you have a basic level of aerobic fitness.
If you check out the ‘How to weaponise your gas tank’ section on Skool, you can run my free 8 week Base programme - 2 days per week, escalating durations across the 8 weeks.
2. If you have a resting heart rate *under* 60BPM, you can get stuck in to some more intense conditioning that will yield benefits in as little as 2-4 weeks.
Start with 2 conditioning sessions per week;
1 session should be short durations with longer rest periods (Alactic emphasis)
1 session should be medium durations with medium rest periods (Lactic / Aerobic Power emphasis)
3. Do your conditioning after lifting sessions (if you still have the energy), or after skills (if the skills session was not too brutal), or on a different day entirely.
Your conditioning sessions for Alactic, Lactic, and Aerobic Power emphasis should not last more than 30 minutes, total.
If you have to work on your endurance, then 30-60 minute sessions are fine.
4. To make sure you are emphasising the right area of your gas tank, get familiar with work:rest ratios, otherwise you will be wasting your time thinking you’re training the right area when in fact you’re missing the mark;
Alactic - 1:12 - 1:20
Lactic - 1:3 - 1:5
Aerobic - 1:1 - 1:3
5. Prioritise your *worst* areas with your conditioning
Struggling with repeated bursts of power, recovering sufficiently between them? Focus on your Alactic Power and Capacity
Struggling with longer exchanges, scrambles, and sequences? Focus on your Lactic Power and Capacity
Struggling with pushing the pace or recovering between rounds and training sessions? Focus on your Aerobic Capacity and Power
And then make sure you are TESTING your gas tank every 8 weeks.
If you don’t test, you don’t know if you’re working at the optimal intensity for you and where you’re at.
And by testing, I don’t mean hard sparring rounds, I mean actually MEASURING your times, distances, heart rates, etc.
We use Maximal Power (watts) and Maximal Distance (metres) over 5 minutes as our main two tests.
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Remember, no single energy system dominates whilst others are dormant.
Think of your energy systems as a sound mixing desk; each channel is a different quality; aerobic, anaerobic, lactic.
No combat sport is truly anaerobic - there is aerobic activity always going on, and to be honest, developing your aerobic system is very important, regardless which combat sport you do.
If you’re looking for programmes that feature structured conditioning to fit with your strength phases, make sure you check out my world-class programmes;
The 5-3 Fight Method for Grappling;
The Resilient Combathlete Strength System for MMA;
And if you have any questions, please leave them in the comments below.
(The cover image is not to be taken literally in terms of % of energy systems used - it's just to illustrate the point that all systems run concurrently, just in different amounts depending on the task the athlete is performing)
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5 elite tips for improving your gas tank for your combat sport
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