FIGHTING FIT
By Leith Darkin (Sep 2003)
ABSTRACT
In this article we are going to look at the various components of fitness (aerobic/anaerobic) that are involved in combat sports as well as a brief overview of muscle fiber types and energy systems to help combatants put together effective training programs specific to their needs.
When we look at increasing our level of fitness, we tend to think about heart/ lung
function (the cardiorespiratory system). The lungs being able to take in oxygen, the
heart being able to transport oxygen around the body to the working muscles then
gathering carbon dioxide for the return journey back to the lungs where it is expelled.
When improving heart/lung function we look at increasing the strength of the heart
muscle so that it can expel more blood with each contraction (stroke volume) and in
turn circulate more blood and oxygen around the body to the working muscles.
Although heart/lung function is a very important component of fitness, activities that
require strength and power (working at higher intensities) require more than heart lung
function for muscle fibers to be able to continually apply force at maximal or near
maximal intensity.
When looking at Martial Arts, we have two subcategories, striking and grappling. In
striking, the majority of combat revolves around power (strength with a speed
component). The outcome here is to direct force away from your body at your
opponent. In grappling, combat revolves around strength (to physically restrain and
control your opponent or to apply force on limbs to manipulate joints) and power
(strength with a speed component) to apply force rapidly to shoot (tackle your
opponent to the ground), throw, escape, submit etc.
When looking at improving our fitness levels to be able to continually apply force for
striking and grappling we need to look at
1) The three main types of muscle fibers and their characteristics.
2) The energy systems needed to fuel each of the three muscle fiber types.
3) To identify the muscle fibers and energy systems that are predominately involved
when in your form of combat (striking and or grappling).
4) Then to specifically train the individual muscle fibers involved so as to bring about
the specific biological changes needed to fuel the muscle fibers to apply force at
higher intensities and or longer durations.
TYPES OF MUSCLE FIBERS
Type I Fibers (Slow Twitch Fibers)
The main characteristics of these fibers are they are red in color due to their high
concentration of blood capillaries, this results in greater blood supply and in turn greater
oxygen supply to the working muscles. Type I fibers are able to contract for long
durations at low to medium intensities.
Type II Fibers (Fast Twitch Fibers)
The main characteristics of these fibers are, they are white in color as they have lower
concentrations of blood capillaries than type I fibers and they are able to contract at
higher intensities over shorter durations.
Our type II fibers can be broken down into two sub categories.
Type IIa fibers, which contract at medium to high intensities over a medium to short
duration.
Type IIb fibers, which contract at high intensities over a short duration.
Our type IIa fibers are best suited to contract at medium to high intensity over a short to
medium duration (e.g. 400-meter or 800-meter track). However our type IIa fibers are
also known as fence sitters, if your sport is predominantly aerobic in nature (which is
low in intensity over a long duration, utilizing our aerobic energy system) then your type
IIa fibers will over time go through biological changes which will give them the
characteristics of type I fibers (slow twitch). If your sport is a power dominated sport
such as a 100-meter sprint, which is very high in intensity over a short duration, your
type IIa fibers will go through biological change, which will give them the characteristics
of type IIb fibers. As a result of your type IIa fibers being able to adapt to support your
type I and type IIb fibers, it is very important that you apply the training principle of
specificity to your training. As competitive Martial Arts is generally strength based,
speed based or a combination of both (power based) it is very important that you keep
away from regular low intensity work done over long durations to build fitness such as
running, cycling, swimming etc. This type of training will encourage your type IIa fibers
to go through biological change to assist your type I fibers, which will contribute to
minimizing your strength, speed and power potential and in turn be of detriment to your
sporting performance.
Applying Force
When our muscles apply force for any activity, our nervous system firsts recruits our
type I fibers. If the intensity of the force required to complete the activity is low, then our
type I fibers will be sufficient.
If the force required to complete the activity is greater than the force our type I fibers
can produce, our type IIa fibers will also come into play to assist our type I fibers.
If the force required to complete the activity is greater than our type I and type IIa fibers
can produce working together, then our type IIb fibers will come into play to assist our
type I and IIa fibers.
Muscle Fiber Types & Genetics
Our genetics will largely determine which sports we will excel at. You’ll find that athletes
that have higher percentages of “slow twitch” muscle fibers are more likely to excel in
long distance endurance events such as triathlons and marathons, where as athletes
that have higher percentages of “fast twitch” muscle fibers are more likely to excel in
strength and power dominated sports such as discus, high Jump, 100 meter sprint,
weightlifting etc.
In “striking” forms of Martial Arts we often see fighters with high win ratios, however
there win ratio from “knockouts” may be low, although this could be partly due to the
fighter not reaching their full power potential, more often than not you’ll find that it
comes down to “genetics” (the fighters ratio of fast twitch to slow twitch muscle fibers).
When looking at fighters such as Mike Tyson (boxing), BJ Penn (MMA) and Gurkan
Ozkan (kickboxing) who are very strong, fast and powerful individuals, their fights nearly
always end in “knockouts”, more than likely they have much higher percentages of “fast
twitch” muscle fibers than their counterparts whom still have high win ratios, however a
higher percentage of their wins come from the judges decision.
ENERGY SYSTEMS
ATP is always present in your muscle cells – and indeed in all the living cells in your
body; without it your cells would quickly stop working and die. Because it supplies
energy to all cells, ATP is often called the universal energy donor, but a better label
would be the body’s “primary energy currency”.
(Anderson O. 2003/Peak Performance No 181 pg. 1)
Energy is created when ATP (adenosine triphosphate) is broken down to ADP
(adenosine diphosphate), our three energy systems are three different pathways to
rebuilding ATP from ADP.
Each of our three main muscle fiber types have their own unique characteristics
enabling them to respond better to certain energy systems, this allows our different
muscle fiber types to contract optimally under specific conditions.
AEROBIC ENERGY SYSTEM
Our type I fibers are largely fueled by our “aerobic energy system”.
Our “aerobic energy system” burns fats and carbohydrates in the presence of oxygen.
At very low intensities our “aerobic energy system” burns predominantly stored body fat,
(fats + oxygen + ADP = carbon dioxide + ATD + water)
At low to medium intensity our “aerobic energy system” burns stored body fat and
carbohydrates as fuel in the presence of oxygen.
At medium intensity our “aerobic energy system” burns predominantly carbohydrates as
fuel in the presence of oxygen, this happens in 2 phases.
Phase 1 (Glucose + ADP = Lactic Acid + ATP) The lactic acid produced in phase 1 is the
broken down in phase 2 in the presence of oxygen.
Phase 2 (lactic acid + oxygen + ADP = carbon dioxide + ATP + water).
LACTATE ENERGY SYSTEM
Our type IIa fibers are largely fueled by our “lactate energy system” and burns
carbohydrates as fuel (glucose + ADP = lactic acid + ATP). Our intensity is medium to
high which means our body can’t supply enough oxygen to maintain the second phase
of our aerobic energy system (lactic acid will no longer be metabolized as quickly as it is
being produced), resulting in an accumulation of lactic acid, eventually blood lactate
levels will rise to levels where our intensity can no longer be maintained.
ATP – PC ENERGY SYSTEM
Our type IIb fibers are largely fuelled by the “ATP-PC energy system” and like our
“lactate energy system” it burns carbohydrates as fuel without the presence of oxygen,
however no lactic acid is produced when solely utilizing the “ATP-PC energy system”
(PC + ADP = ATP + creatine).
With in our type IIb fibers are stores of phosphocreatine (PC), these stores of
phosphocreatine are used to rebuild ATP, this rebuilding of ATP allows our type IIb
fibers to contract optimally at high intensities for approximately eight seconds. Once our
PC stores become depleted our intensity drops as their is no longer fuel for our type IIb
fibers to contract optimally, once this happens, maximal force comes from our type IIa
fibers with assistance from our type I fibers, maintaining intensity will now result in the
accumulation of lactic acid.
Duration of energy systems
If the intensity of our training stays constant and at a level to solely utilize our “aerobic
energy system”, at a level where we are burning predominately carbohydrates we
would generally have enough fuel for 60-90 minutes of training.
If the intensity of our training stays constant and at a level to solely utilize our “lactate
energy system”, we would have enough fuel to last 45-60 seconds of training.
If the intensity of our training stays constant and at a level to solely utilize our
“ATP-PC energy system”, then we would have enough fuel to last 6-8 seconds of
maximal effort.
When training and competing we rarely work at levels that solely utilize only one energy
system. This is because more often than not the intensity that we are working at often
changes, this is especially true for competitive Martial Arts.
In competitive Martial Arts we generally utilize both the “ATP-PC energy system” and
the “lactate energy system”. Our maximal efforts to throw strikes, execute shoots,
throws, escapes and applying rapid force for submissions utilizes our “ATP-PC energy
system”. Our submaximal efforts such as moving around, throwing scoring strikes (as
opposed to knockout strikes), lightly restraining and controlling opponents will generally
utilize our “lactate energy system” and depending on the intensity will use a
combination of our “lactate” and “aerobic” energy systems.
Recovery of Energy Systems
Our carbohydrate stores used to fuel our “aerobic energy system” will take
approximately 24-36 hours to fully recover if they have been depleted, this may occur in
a 60-90 minute training session that consist of medium to high intensity work loads. The
likelihood of competing in combat over duration of 60-90 minutes is very small these
days however it still occasionally happens (Royce Gracie v Kazushi Sakuraba May
2000 “Pride Fighting Championships”, fight went for 6x15 minute rounds).
Our “lactate energy systems” recovery is more dependent on our body’s ability to
remove lactic acid as apposed to replenishing fuel stores for muscle contractions.
Our bodies ability to remove lactic acid and fully recover so another maximal effort can
be applied depends on how high blood lactate levels reached during the previous
effort/efforts. Looking at a worse case scenario where you pushed your body to failure
(where blood lactate levels rise to the point that you physically can no longer continue)
it would take 25 minutes to remove 50% of the accumulated lactic acid and 75 minutes
to remove 100% of accumulated lactic acid.
If blood lactate levels rise too high, lactic acid can damage the walls of the cells within
the muscle fibers and damage the “enzyme system” responsible for generating aerobic
energy. It can take anywhere from 24-96 hours to fully recover from such damage
(Janssen P. 2001/Lactate Threshold Training Pg. 6)
Our ATP-PC energy system will reach 70% recovery in 30 seconds and 100% recovery
in 3-5 Minutes
TRAINING METHODS
When it comes to training there are three methods we can use to bring about the
biological changes needed to apply force optimally.
CONTINUOUS TRAINING
1) Continuous training is training that is low to medium in intensity and usually done
over a medium to long duration (30-180 minutes). This type of training would utilize
your aerobic energy system e.g. Long distance running, long distance swimming,
long distance cycling etc.
FARTLEK
2) Fartlek training is similar to continuous training with varying intensities. The duration
of a Fartlek session and the intensities reached during bursts of maximal or near
maximal efforts will depend on the requirements of your particular combat, your
current training phase and what you are aiming to achieve in your training session.
Maximal efforts will utilize your “ATP-PC energy system”, near maximal efforts will
utilize your “lactate energy system”. In between bursts of maximal or near maximal
effort you will go back to utilizing your “aerobic energy system”, which will give your
“ATP-PC energy system” time to replenish (or partly replenish depending on the
duration of your low intensity activity), this will also give your body a chance to
remove some of the accumulated lactic acid.
Fartlek training is identical to the way that the majority of grappling contests
are performed and therefor is a great training tool for grapplers.
INTERVAL
3) Interval training is made up of rounds of varying intensities and durations with
regular rest periods in between. The intensity reached, the duration of the rounds
and the rest periods in between rounds will generally depend on the requirements of
your particular type of combat (e.g. how many rounds in a contest, duration of
rounds & rest period between rounds), your current training phase and what you are
aiming to achieve in your training session. The rest period between rounds will give
your “ATP-PC energy system” time to replenish or partly replenish. The rest period
will also give your body time to remove some of the lactic acid accumulated over the
previous round or rounds.
Interval training is identical to the way that the majority of striking contests are
performed and therefor is a great training tool for strikers.
BIOLOGICAL CHANGES & ENERGY SYSTEMS
The duration of your particular form of combat, the intensities reached during combat
and the rest periods between rounds (if applicable) are all contributing factors when
looking at.
a) The types of muscle fibers recruited to apply force.
b) The energy systems needed to fuel the muscle contractions
c) The types of training methods used to bring about the specific biological adaptations
needed to apply force optimally for your particular form of combat.
ATP- PC ENERGY SYSTEM
All forms of combat will largely utilize your type IIb fibers (with assistance from your type
I & type IIa fibers) when applying maximal force to strike, defend, restrain, control or
submit your opponent, this in turn puts a huge reliance on your “ATP-PC energy
system”.
TRAINING METHODS FOR ENHANCING YOUR ATP- PC
ENERGY SYSTEM
MAXIMAL ALACTIC ANEROBIC TRAINING
This training is designed to generate absolute maximal power. The duration of this
exercise is 5-20 seconds. The rest period must be such that a maximal speed effort can
be repeated. Whilst lactic acid will be produced, this training is designed to minimize its
build-up and allow time for its removal. The training adaptation is likely to be.
(Pyke F.S. 1991/Better Coaching pg. 126)
1) 25-50% increase in ATP-PC stores.(This can occur over a 7 month period of specific
training 3 times a week)
(Janssen P. 2001/Lactate Threshold Training pg. 2)
2) An increase in the production of enzymes that break down and rebuild ATP. This
results in a faster breakdown of ATP, which in turn will release energy more quickly.
(This can occur over an 8 week period of specific training)
(Janssen P. 2001/Lactate Threshold Training pg. 2).
3) Increased recruitment of motor units and neuro-muscular coordination during all out
efforts.
(Pyke F.S. 1991/Better Coaching pg. 126)
In addition “creatine” supplementation, when done correctly will increase the amount of
creatine within the muscle cells. Phosphate molecules will adhere to the extra creatine,
this will result in a more abundant supply of PC to re synthesize ADP into ATP.
(For further information on “creatine” click on “Articles” then click on “Nutrition” Then
click on “fact sheets” then click on “creatine supplementation and sport performance).
STRIKING
When applying this form of training to striking Martial Arts you would initially warm up
with a specific low intensity warm up of around 5-10 minutes (a warm up that would
replicate the type of work about to be undertaken), you would then work on a particular
kick, punch or knee strike or maybe a set combination of several strikes on a punching
bag, each strike would be addressed with absolute maximal effort/power with no rests
between each strike over a 5-20 second interval. You would address a series of
intervals (6-10) of around 5-20 seconds each, with rest periods of around 3-5 minutes
between each interval.
GRAPPLING
When applying this form of training to grappling Martial Arts would initially warm up with
a specific low intensity warm up of around 5-10 minutes (a warm up that would replicate
the type of work about to be undertaken), you would then position yourself under your
opponents “mount” or “side mount”, then using absolute maximal effort/power to bridge,
buck, push and throw your opponent off you over a 5-20 second interval. You would
address a series of intervals (6-10) of around 5-20 seconds each, with rest periods of
around 3-5 minutes between each interval. This type of training would be more effective
if your opponent was considerably heavier than yourself.
LACTATE ENERGY SYSTEM
If your PC stores used for fueling your type IIb fibers become depleted, then your type IIb
fibers will no longer be able to contribute to force application, resulting in a drop of
intensity. The maximal amount of force you can produce now will largely come from your
type IIa fibers with assistance from your type I fibers. ATP will be produced via your
“lactate energy system” to fuel your type IIa fibers to contract. If your PC stores used to
fuel your type IIb fibers weren’t depleted and the amount of force you decided to use to
strike, defend, restrain, control or submit your opponent was only near maximal, then the
majority of force would again come from your type IIa fibers with assistance from your
type I fibers. If the intensity of the force you are applying is enough to keep blood lactate
levels below 3-5 millimoles per liter, then lactic acid will be metabolized as quickly as it is
being produced, If blood lactate levels rise above 3-5 millimoles per liter then the lactic
acid that is being produced will start to accumulate and spill over into your blood stream
where it will be pumped around the rest of your body. Lactic acid is the true opponent of
most competitive Martial Artists, intensities reached during maximal effort when PC stores
become depleted or near maximal effort where we utilize our lactate energy system to
attack or defend will instantly start to produce a surplus of lactic acid. The amount of force
you apply will govern how much blood lactate levels rise and as careful as you may be to
pace yourself to keep blood lactate levels manageable, the opportunity to possibly finish
off your opponent or the pressure your opponent can place on you can quickly get you
out of your comfort zone allowing blood lactate levels to rise to the point where your
intensity has to drop. This makes it hard to launch a serious offensive attack or to
adequately defend yourself, or even worse putting you into a state of fatigue making it
easier for your opponent to finish you off.
TRAINING METHODS FOR ENHANCING YOUR LACTATE
ENERGY SYSTEM
LACTIC TOLLERANCE TRAINING
This training challenges the athlete to continue to work at a high to medium intensity
during a period in which lactic acid build-up forces muscle and blood pH down. The likely
training adaptation is a development of “tolerance” to the low pH by
A) Increased “buffering” (or neutralizing) of acid in the muscle and blood.
B) Increasing the psychological capacity to work a given perceive discomfort level.
(Pyke F.S. 1991/Better Coaching Pg. 126)
SINGLE- EFFORT- INDUCED TOLERANCE WORK
In this type of training, lactic acid is accumulated during the first part of the effort and
"tolerated” for the latter. An example would be an “all-out” 150-m swim,
The last 75-m or so would be swum as the pH of the muscles become very low, as it
would be in the last 200 m of a 600-m run. A long recovery is required in order to repeat
the same intense effort and encourage a repetition of this lactic acid build-up during the
following effort.
(Pyke F.S. 1991/Better Coaching Pg. 126).
STRIKING
When applying this form of “interval training” to striking, you need to look at the duration
of the round/rounds fought in a contest.
If your round/rounds were 1 minute in duration, then your training tool would be a near
maximal effort (95%) on the bag for one minute.
With 1-minute rounds you would be looking at 6 repeats/rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
Rest intervals would be 2-3 minutes between rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
If your round/rounds were 2 minute in duration, then your training tool would be a near
maximal effort (95%) on the bag for the first 60 seconds, then one would attempt to work
at the highest possible work rate on the bag for the later 60 seconds.
With 2-minute rounds you would be looking at 4 repeats/rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
Rest intervals would be 3-5 minutes between rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
If your round/rounds were 3 minute in duration, then your training tool would be a near
maximal effort (95%) on the bag for the first 60 seconds, then one would attempt to work
at the highest possible work rate on the bag for the later 120 seconds.
With 3-minute rounds you would be looking at 4 repeats/rounds.
Rest intervals would be 3-5 minutes between rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
GRAPPLING
When applying this method to “grappling”, one would ideally work in defense (under your
opponents mount or side mount) with a heavier opponent, as this will help to increase the
intensity. The duration of your training interval would be ideally 2 minutes where you
would work at a near maximal effort (95%) to bridge, buck, push and throw your opponent
off you for 60 seconds, you would then attempt to work at the highest possible work rate
bridging, bucking, pushing and throwing your opponent off you for the later 60 seconds.
With 2-minute rounds you would be looking at 4 repeats/rounds
(Pyke F.S. 1991/Better Coaching Pg. 127).
Rest intervals would be 3-5 minutes between repeats/rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
MULTIPLE- EFFORT- INDUCED TOLERANCE WORK
This involves a series of repeats that are not as fast, nor over as great a distance, as
single effort tolerance work. The effort is still near maximal, but a carry-over of
unmetabolised lactic acid from one effort to the next reduces speed. The lactic acid levels
in the blood typically do not achieve quite as high a concentration as in “single-effortinduced
tolerance work”, but they do not fall as low between the repeats.
(Pyke F.S. 1991/Better Coaching Pg. 126).
This is another form of interval training, the main difference between this and “singleeffort-
induced tolerance work” is the rest period between intervals is shorter (30 seconds
as apposed to 2-5 minutes).
In “single-effort-induced tolerance work” the rest period is long enough to repeat the same
effort in the next interval/round, where in “multiple-effort-induced tolerance work” the rest
period is considerably shorter, allowing for unmetabolised lactic acid to effect the quality
of the next interval/round.
STRIKING
When applying this training method to “striking” you need to look at the duration of the
round/rounds fought in a contest.
If your round/rounds were 1 minute in duration, then your training tool would be a near
maximal effort on the bag for one minute.
Ideally your heart rate would reach 190-200 bpm.
(Pyke F.S. 1991/Better Coaching Pg. 127).
With 1-minute rounds you would be looking at 8 repeats/rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
Rest intervals would be 20-30 seconds between repeats/rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
If your round/rounds were 2 minute in duration, then your training tool would be a near
maximal effort on the bag for 2 minutes.
Ideally your heart rate would reach 190-200 bpm.
(Pyke F.S. 1991/Better Coaching Pg. 127).
With 2-minute rounds you would be looking at 6 repeats/rounds.
(Better Coaching Pg. 127).
Rest intervals would be 30 seconds between repeats/rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
If your round/rounds were 3 minute in duration, then your training tool would be a near
maximal effort on the bag for 3 minutes.
Ideally your heart rate would reach 190-200 bpm.
(Pyke F.S. 1991/Better Coaching Pg. 127).
With 3-minute rounds you would be looking at 4-6 repeats/rounds.
Rest intervals would be 30 seconds between repeats/rounds.
GRAPPLING
You can apply this method to grappling in which case you would be looking at a similar
scenario to the “single-effort-induced tolerance work” for grappling, with 6x2minute
rounds of near maximal effort, with 30 seconds rest in between. However there is a form
of “Fartlek” training (the lactate stacker), which will have a similar effect to “multiple-effortinduced
tolerance work” and is more specific to grappling.
THE LACTATE STACKER
It doesn’t matter what sort of endurance athlete you are. Simply warm up and then go
almost all out for 60 seconds. Work easily for 120 seconds, then return to an all out effort
for 60 seconds. Continue in this 60-120 pattern until significant fatigue rears its head.
(Anderson O. 2002/Peak Performance no 169 Pg. 4)
STRIKING
Although you could apply this form of “Fartlek” training to striking you would have to
question as to whether you could spend your valuable training time, training in a manner
more specific to striking. As all striking contests to my knowledge are either a short single
round or a series of short rounds/intervals where you have a set rest period between
rounds/intervals for recovery, your forms of interval training would be more specific to
striking when building “lactic acid” tolerance.
GRAPPLING
When applying this method of “Fartlek” training to grappling, one would ideally work in
defense (under your opponents mount or side mount) with a heavier opponent, as this will
help to increase the intensity. You would work at near maximal effort to bridge, buck,
push and throw your opponent off you for the first 60 seconds. As soon as your 60
seconds is up you would quickly mount or side mount (offensively) another opponent the
same weight as your self where you would attempt to control them for the next 120
seconds. As soon as your 120 seconds is up you would quickly revert back to an all out
defense under a heavier opponent for 60 seconds. You would continue this 60-120
second pattern until exhaustion.
PROBLEMS ASSOCIATED WITH HIGH LEVELS OF LACTIC ACID
1) High levels of lactic acid causes damage in and around your muscle cells, inside your
muscle cells, lactic acid can cause damage the enzymes responsible for generating
aerobic power resulting in a reduction of your aerobic endurance capacity.
(Jansen P. 2001/Lactate Threshold Training pg. 6-7)
2) High levels of lactic acid causes a disturbance in your coordination capacity, this is
very important for sports that require technical skill (e.g. all forms of combat). This
means that the development of offensive and defensive skills should never be
attempted after or during training where blood lactate levels rise above 6-8 millimoles
per liter (the point where lactic acid is no longer metabolized as quickly as it is being
produced).
(Jansen P. 2001/Lactate Threshold Training pg. 6-7)
3) High levels of lactic acid enhances the risk of injury.
(Jansen P. 2001/Lactate Threshold Training pg. 6-7)
Because of the problems associated with high levels of lactic acid, it is recommended that
you perform no more than 2 sessions a week (ideally with 3 rest days between sessions)
where high levels of lactic acid are achieved.
Some authors suggest that even 2 sessions a week could be too much.
(Jansen P. 2001/Lactate threshold Training pg. 20).
Such heavy exercise should always be followed by very light workouts or recovery
workouts.
(Jansen P. 2001/Lactate threshold Training pg. 20).
AEROBIC ENERGY SYSTEM
When looking at training our “aerobic energy system” to supply fuel for our various forms
of combat, it is very important we apply our principle of training “specificity”.
The intensities reached during combat are high and the duration of most contests
(or rounds during contests) are short, therefor it would be inappropriate to train our
“aerobic energy system” with sessions that were low in intensity and long in duration.
There are two main biological changes (within our muscles) we can achieve with the right
training that will enable us to work at higher intensities without lactic acid causing us to
slow down or fail.
1) An increase in our muscles ability to absorb and utilize more oxygen.
2) An increase in our “anaerobic threshold” or “ANT” (the point where lactic acid starts
being produced in a quantity that is greater than it can be metabolized)
TRAINING METHODS FOR ENHANCING OUR AEROBIC
ENERGY SYSTEM
THE VELOCITY VO2 MAX SESSION
Whether you are an endurance rower, runner, cyclist, swimmer, skier, or race walker, you
can compute your “velocity VO2 max” by going as far as you can in six minutes. The pace
you establish over this 6-minute period is then your velocity at VO2 max, one of the most
powerful predictors of endurance performance. Once you have estimated your “velocity
VO2 max”, the workout you should use for “velocity VO2 max” is straightforward: just
warm up and complete 5x3-minute work intervals at your calculated “velocity VO2 max”,
with 3-minute recoveries. The workout is great for improving “velocity VO2 max”, Lactate
threshold (ANT), efficiency at close to VO2 max paces, strength, power, and
psychological courage and confidence during intense effort.
(Anderson O. 2002/Peak performance no 169 Pg. 4)
STRIKING
When applying this training method to striking, we need to slightly change the protocol to
make it more appropriate and specific to striking. Our striker is fitted with a “heart rate
monitor” while the trainer holds the “heart rate monitor watch”, the striker then goes about
striking a punching bag, ideally in a set rhythm (the idea behind striking in a set rhythm
will help to maintain a more consistent HR). Our goal here will be to determine the
maximal HR that we can consistently maintain over our six-minute period. This HR will
then become the equivalent to our “velocity VO2 max”. When performing this test it is
important that the striker is adequately rested beforehand (ideally 24-36 hours rest). Once
you have established your training HR, you would go about your 5x3 minute rounds with
3-minute recoveries. You would complete your training intervals with your HR monitor on,
working at your training HR, your trainer would be holding your HR monitor watch, giving
you constant feed back on your HR.
The test to establish your training HR should be repeated every 2-3 months to re
establish your training HR, if your training HR increases then your “ANT” has increased.
GRAPPLING
When applying this training method to grappling, we have the problem of finding the
appropriate training stimulus. The above mentioned sports rowing, running, cycling,
swimming and skiing are all close chain sports (no out side influences) therefore it is easy
to consistently maintain a constant pace or rhythm resulting in a constant HR. Although
striking is an open chain sport (outside influences/opponent that have an effect on your
performance) we can take away the outside influences/opponent and still get a specific
training stimulus where we can maintain a set pace, rhythm, and HR for training (bag work).
It is possible to use a HR monitor when grappling and establish an approximate training
HR, although, even with set drills you would have to question the consistency of force
applied (remembering that your opponent would also have to apply a consistent amount of
resistance) to determine the maximal HR that you can consistently maintain over our sixminute
period.
Once you have established your training HR you would go about your 5x3 minute rounds
with 3-minute recoveries, or match the duration of your contests (e.g. if you fought a 5-
minute grappling contest you would train 3 x 5-minute intervals with your three minute rests
between intervals). You would complete your training intervals with your HR monitor on,
working at you’re training HR, your trainer would be holding your HR monitor watch giving
you constant feed back on your HR.
The test to establish your training should be repeated every 2-3 months to re establish
your training HR, if your training HR increases then your “ANT” has increased.
References
Pyke.F.S (1991).Endurance Training
Better Coaching, Advanced coaches manual.
ACT. Australian coaching council.
Janssen P, 2001, Lactate Threshold Training,
Published by Kosmos, Z & K Uitgevers, Utrecht/Antwerpen
Available through Human Kinetics.
Anderson O, 2002, The true effects of various workouts and how to answer that key
question: what do I do on Monday? Peak Performance issue 169.
Published by Peak Performance Publishing.
UK phone 020 7251 9034
Australia phone 08 6293 1807
Anderson O, 2003, When your muscles need energy, your body knows three
different ways to supply the goods. Peak Performance issue 181.
Published by Peak Performance Publishing.
UK phone 020 7251 9034
Australia phone 08 6293 1807
By Leith Darkin (Sep 2003)
ABSTRACT
In this article we are going to look at the various components of fitness (aerobic/anaerobic) that are involved in combat sports as well as a brief overview of muscle fiber types and energy systems to help combatants put together effective training programs specific to their needs.
When we look at increasing our level of fitness, we tend to think about heart/ lung
function (the cardiorespiratory system). The lungs being able to take in oxygen, the
heart being able to transport oxygen around the body to the working muscles then
gathering carbon dioxide for the return journey back to the lungs where it is expelled.
When improving heart/lung function we look at increasing the strength of the heart
muscle so that it can expel more blood with each contraction (stroke volume) and in
turn circulate more blood and oxygen around the body to the working muscles.
Although heart/lung function is a very important component of fitness, activities that
require strength and power (working at higher intensities) require more than heart lung
function for muscle fibers to be able to continually apply force at maximal or near
maximal intensity.
When looking at Martial Arts, we have two subcategories, striking and grappling. In
striking, the majority of combat revolves around power (strength with a speed
component). The outcome here is to direct force away from your body at your
opponent. In grappling, combat revolves around strength (to physically restrain and
control your opponent or to apply force on limbs to manipulate joints) and power
(strength with a speed component) to apply force rapidly to shoot (tackle your
opponent to the ground), throw, escape, submit etc.
When looking at improving our fitness levels to be able to continually apply force for
striking and grappling we need to look at
1) The three main types of muscle fibers and their characteristics.
2) The energy systems needed to fuel each of the three muscle fiber types.
3) To identify the muscle fibers and energy systems that are predominately involved
when in your form of combat (striking and or grappling).
4) Then to specifically train the individual muscle fibers involved so as to bring about
the specific biological changes needed to fuel the muscle fibers to apply force at
higher intensities and or longer durations.
TYPES OF MUSCLE FIBERS
Type I Fibers (Slow Twitch Fibers)
The main characteristics of these fibers are they are red in color due to their high
concentration of blood capillaries, this results in greater blood supply and in turn greater
oxygen supply to the working muscles. Type I fibers are able to contract for long
durations at low to medium intensities.
Type II Fibers (Fast Twitch Fibers)
The main characteristics of these fibers are, they are white in color as they have lower
concentrations of blood capillaries than type I fibers and they are able to contract at
higher intensities over shorter durations.
Our type II fibers can be broken down into two sub categories.
Type IIa fibers, which contract at medium to high intensities over a medium to short
duration.
Type IIb fibers, which contract at high intensities over a short duration.
Our type IIa fibers are best suited to contract at medium to high intensity over a short to
medium duration (e.g. 400-meter or 800-meter track). However our type IIa fibers are
also known as fence sitters, if your sport is predominantly aerobic in nature (which is
low in intensity over a long duration, utilizing our aerobic energy system) then your type
IIa fibers will over time go through biological changes which will give them the
characteristics of type I fibers (slow twitch). If your sport is a power dominated sport
such as a 100-meter sprint, which is very high in intensity over a short duration, your
type IIa fibers will go through biological change, which will give them the characteristics
of type IIb fibers. As a result of your type IIa fibers being able to adapt to support your
type I and type IIb fibers, it is very important that you apply the training principle of
specificity to your training. As competitive Martial Arts is generally strength based,
speed based or a combination of both (power based) it is very important that you keep
away from regular low intensity work done over long durations to build fitness such as
running, cycling, swimming etc. This type of training will encourage your type IIa fibers
to go through biological change to assist your type I fibers, which will contribute to
minimizing your strength, speed and power potential and in turn be of detriment to your
sporting performance.
Applying Force
When our muscles apply force for any activity, our nervous system firsts recruits our
type I fibers. If the intensity of the force required to complete the activity is low, then our
type I fibers will be sufficient.
If the force required to complete the activity is greater than the force our type I fibers
can produce, our type IIa fibers will also come into play to assist our type I fibers.
If the force required to complete the activity is greater than our type I and type IIa fibers
can produce working together, then our type IIb fibers will come into play to assist our
type I and IIa fibers.
Muscle Fiber Types & Genetics
Our genetics will largely determine which sports we will excel at. You’ll find that athletes
that have higher percentages of “slow twitch” muscle fibers are more likely to excel in
long distance endurance events such as triathlons and marathons, where as athletes
that have higher percentages of “fast twitch” muscle fibers are more likely to excel in
strength and power dominated sports such as discus, high Jump, 100 meter sprint,
weightlifting etc.
In “striking” forms of Martial Arts we often see fighters with high win ratios, however
there win ratio from “knockouts” may be low, although this could be partly due to the
fighter not reaching their full power potential, more often than not you’ll find that it
comes down to “genetics” (the fighters ratio of fast twitch to slow twitch muscle fibers).
When looking at fighters such as Mike Tyson (boxing), BJ Penn (MMA) and Gurkan
Ozkan (kickboxing) who are very strong, fast and powerful individuals, their fights nearly
always end in “knockouts”, more than likely they have much higher percentages of “fast
twitch” muscle fibers than their counterparts whom still have high win ratios, however a
higher percentage of their wins come from the judges decision.
ENERGY SYSTEMS
ATP is always present in your muscle cells – and indeed in all the living cells in your
body; without it your cells would quickly stop working and die. Because it supplies
energy to all cells, ATP is often called the universal energy donor, but a better label
would be the body’s “primary energy currency”.
(Anderson O. 2003/Peak Performance No 181 pg. 1)
Energy is created when ATP (adenosine triphosphate) is broken down to ADP
(adenosine diphosphate), our three energy systems are three different pathways to
rebuilding ATP from ADP.
Each of our three main muscle fiber types have their own unique characteristics
enabling them to respond better to certain energy systems, this allows our different
muscle fiber types to contract optimally under specific conditions.
AEROBIC ENERGY SYSTEM
Our type I fibers are largely fueled by our “aerobic energy system”.
Our “aerobic energy system” burns fats and carbohydrates in the presence of oxygen.
At very low intensities our “aerobic energy system” burns predominantly stored body fat,
(fats + oxygen + ADP = carbon dioxide + ATD + water)
At low to medium intensity our “aerobic energy system” burns stored body fat and
carbohydrates as fuel in the presence of oxygen.
At medium intensity our “aerobic energy system” burns predominantly carbohydrates as
fuel in the presence of oxygen, this happens in 2 phases.
Phase 1 (Glucose + ADP = Lactic Acid + ATP) The lactic acid produced in phase 1 is the
broken down in phase 2 in the presence of oxygen.
Phase 2 (lactic acid + oxygen + ADP = carbon dioxide + ATP + water).
LACTATE ENERGY SYSTEM
Our type IIa fibers are largely fueled by our “lactate energy system” and burns
carbohydrates as fuel (glucose + ADP = lactic acid + ATP). Our intensity is medium to
high which means our body can’t supply enough oxygen to maintain the second phase
of our aerobic energy system (lactic acid will no longer be metabolized as quickly as it is
being produced), resulting in an accumulation of lactic acid, eventually blood lactate
levels will rise to levels where our intensity can no longer be maintained.
ATP – PC ENERGY SYSTEM
Our type IIb fibers are largely fuelled by the “ATP-PC energy system” and like our
“lactate energy system” it burns carbohydrates as fuel without the presence of oxygen,
however no lactic acid is produced when solely utilizing the “ATP-PC energy system”
(PC + ADP = ATP + creatine).
With in our type IIb fibers are stores of phosphocreatine (PC), these stores of
phosphocreatine are used to rebuild ATP, this rebuilding of ATP allows our type IIb
fibers to contract optimally at high intensities for approximately eight seconds. Once our
PC stores become depleted our intensity drops as their is no longer fuel for our type IIb
fibers to contract optimally, once this happens, maximal force comes from our type IIa
fibers with assistance from our type I fibers, maintaining intensity will now result in the
accumulation of lactic acid.
Duration of energy systems
If the intensity of our training stays constant and at a level to solely utilize our “aerobic
energy system”, at a level where we are burning predominately carbohydrates we
would generally have enough fuel for 60-90 minutes of training.
If the intensity of our training stays constant and at a level to solely utilize our “lactate
energy system”, we would have enough fuel to last 45-60 seconds of training.
If the intensity of our training stays constant and at a level to solely utilize our
“ATP-PC energy system”, then we would have enough fuel to last 6-8 seconds of
maximal effort.
When training and competing we rarely work at levels that solely utilize only one energy
system. This is because more often than not the intensity that we are working at often
changes, this is especially true for competitive Martial Arts.
In competitive Martial Arts we generally utilize both the “ATP-PC energy system” and
the “lactate energy system”. Our maximal efforts to throw strikes, execute shoots,
throws, escapes and applying rapid force for submissions utilizes our “ATP-PC energy
system”. Our submaximal efforts such as moving around, throwing scoring strikes (as
opposed to knockout strikes), lightly restraining and controlling opponents will generally
utilize our “lactate energy system” and depending on the intensity will use a
combination of our “lactate” and “aerobic” energy systems.
Recovery of Energy Systems
Our carbohydrate stores used to fuel our “aerobic energy system” will take
approximately 24-36 hours to fully recover if they have been depleted, this may occur in
a 60-90 minute training session that consist of medium to high intensity work loads. The
likelihood of competing in combat over duration of 60-90 minutes is very small these
days however it still occasionally happens (Royce Gracie v Kazushi Sakuraba May
2000 “Pride Fighting Championships”, fight went for 6x15 minute rounds).
Our “lactate energy systems” recovery is more dependent on our body’s ability to
remove lactic acid as apposed to replenishing fuel stores for muscle contractions.
Our bodies ability to remove lactic acid and fully recover so another maximal effort can
be applied depends on how high blood lactate levels reached during the previous
effort/efforts. Looking at a worse case scenario where you pushed your body to failure
(where blood lactate levels rise to the point that you physically can no longer continue)
it would take 25 minutes to remove 50% of the accumulated lactic acid and 75 minutes
to remove 100% of accumulated lactic acid.
If blood lactate levels rise too high, lactic acid can damage the walls of the cells within
the muscle fibers and damage the “enzyme system” responsible for generating aerobic
energy. It can take anywhere from 24-96 hours to fully recover from such damage
(Janssen P. 2001/Lactate Threshold Training Pg. 6)
Our ATP-PC energy system will reach 70% recovery in 30 seconds and 100% recovery
in 3-5 Minutes
TRAINING METHODS
When it comes to training there are three methods we can use to bring about the
biological changes needed to apply force optimally.
CONTINUOUS TRAINING
1) Continuous training is training that is low to medium in intensity and usually done
over a medium to long duration (30-180 minutes). This type of training would utilize
your aerobic energy system e.g. Long distance running, long distance swimming,
long distance cycling etc.
FARTLEK
2) Fartlek training is similar to continuous training with varying intensities. The duration
of a Fartlek session and the intensities reached during bursts of maximal or near
maximal efforts will depend on the requirements of your particular combat, your
current training phase and what you are aiming to achieve in your training session.
Maximal efforts will utilize your “ATP-PC energy system”, near maximal efforts will
utilize your “lactate energy system”. In between bursts of maximal or near maximal
effort you will go back to utilizing your “aerobic energy system”, which will give your
“ATP-PC energy system” time to replenish (or partly replenish depending on the
duration of your low intensity activity), this will also give your body a chance to
remove some of the accumulated lactic acid.
Fartlek training is identical to the way that the majority of grappling contests
are performed and therefor is a great training tool for grapplers.
INTERVAL
3) Interval training is made up of rounds of varying intensities and durations with
regular rest periods in between. The intensity reached, the duration of the rounds
and the rest periods in between rounds will generally depend on the requirements of
your particular type of combat (e.g. how many rounds in a contest, duration of
rounds & rest period between rounds), your current training phase and what you are
aiming to achieve in your training session. The rest period between rounds will give
your “ATP-PC energy system” time to replenish or partly replenish. The rest period
will also give your body time to remove some of the lactic acid accumulated over the
previous round or rounds.
Interval training is identical to the way that the majority of striking contests are
performed and therefor is a great training tool for strikers.
BIOLOGICAL CHANGES & ENERGY SYSTEMS
The duration of your particular form of combat, the intensities reached during combat
and the rest periods between rounds (if applicable) are all contributing factors when
looking at.
a) The types of muscle fibers recruited to apply force.
b) The energy systems needed to fuel the muscle contractions
c) The types of training methods used to bring about the specific biological adaptations
needed to apply force optimally for your particular form of combat.
ATP- PC ENERGY SYSTEM
All forms of combat will largely utilize your type IIb fibers (with assistance from your type
I & type IIa fibers) when applying maximal force to strike, defend, restrain, control or
submit your opponent, this in turn puts a huge reliance on your “ATP-PC energy
system”.
TRAINING METHODS FOR ENHANCING YOUR ATP- PC
ENERGY SYSTEM
MAXIMAL ALACTIC ANEROBIC TRAINING
This training is designed to generate absolute maximal power. The duration of this
exercise is 5-20 seconds. The rest period must be such that a maximal speed effort can
be repeated. Whilst lactic acid will be produced, this training is designed to minimize its
build-up and allow time for its removal. The training adaptation is likely to be.
(Pyke F.S. 1991/Better Coaching pg. 126)
1) 25-50% increase in ATP-PC stores.(This can occur over a 7 month period of specific
training 3 times a week)
(Janssen P. 2001/Lactate Threshold Training pg. 2)
2) An increase in the production of enzymes that break down and rebuild ATP. This
results in a faster breakdown of ATP, which in turn will release energy more quickly.
(This can occur over an 8 week period of specific training)
(Janssen P. 2001/Lactate Threshold Training pg. 2).
3) Increased recruitment of motor units and neuro-muscular coordination during all out
efforts.
(Pyke F.S. 1991/Better Coaching pg. 126)
In addition “creatine” supplementation, when done correctly will increase the amount of
creatine within the muscle cells. Phosphate molecules will adhere to the extra creatine,
this will result in a more abundant supply of PC to re synthesize ADP into ATP.
(For further information on “creatine” click on “Articles” then click on “Nutrition” Then
click on “fact sheets” then click on “creatine supplementation and sport performance).
STRIKING
When applying this form of training to striking Martial Arts you would initially warm up
with a specific low intensity warm up of around 5-10 minutes (a warm up that would
replicate the type of work about to be undertaken), you would then work on a particular
kick, punch or knee strike or maybe a set combination of several strikes on a punching
bag, each strike would be addressed with absolute maximal effort/power with no rests
between each strike over a 5-20 second interval. You would address a series of
intervals (6-10) of around 5-20 seconds each, with rest periods of around 3-5 minutes
between each interval.
GRAPPLING
When applying this form of training to grappling Martial Arts would initially warm up with
a specific low intensity warm up of around 5-10 minutes (a warm up that would replicate
the type of work about to be undertaken), you would then position yourself under your
opponents “mount” or “side mount”, then using absolute maximal effort/power to bridge,
buck, push and throw your opponent off you over a 5-20 second interval. You would
address a series of intervals (6-10) of around 5-20 seconds each, with rest periods of
around 3-5 minutes between each interval. This type of training would be more effective
if your opponent was considerably heavier than yourself.
LACTATE ENERGY SYSTEM
If your PC stores used for fueling your type IIb fibers become depleted, then your type IIb
fibers will no longer be able to contribute to force application, resulting in a drop of
intensity. The maximal amount of force you can produce now will largely come from your
type IIa fibers with assistance from your type I fibers. ATP will be produced via your
“lactate energy system” to fuel your type IIa fibers to contract. If your PC stores used to
fuel your type IIb fibers weren’t depleted and the amount of force you decided to use to
strike, defend, restrain, control or submit your opponent was only near maximal, then the
majority of force would again come from your type IIa fibers with assistance from your
type I fibers. If the intensity of the force you are applying is enough to keep blood lactate
levels below 3-5 millimoles per liter, then lactic acid will be metabolized as quickly as it is
being produced, If blood lactate levels rise above 3-5 millimoles per liter then the lactic
acid that is being produced will start to accumulate and spill over into your blood stream
where it will be pumped around the rest of your body. Lactic acid is the true opponent of
most competitive Martial Artists, intensities reached during maximal effort when PC stores
become depleted or near maximal effort where we utilize our lactate energy system to
attack or defend will instantly start to produce a surplus of lactic acid. The amount of force
you apply will govern how much blood lactate levels rise and as careful as you may be to
pace yourself to keep blood lactate levels manageable, the opportunity to possibly finish
off your opponent or the pressure your opponent can place on you can quickly get you
out of your comfort zone allowing blood lactate levels to rise to the point where your
intensity has to drop. This makes it hard to launch a serious offensive attack or to
adequately defend yourself, or even worse putting you into a state of fatigue making it
easier for your opponent to finish you off.
TRAINING METHODS FOR ENHANCING YOUR LACTATE
ENERGY SYSTEM
LACTIC TOLLERANCE TRAINING
This training challenges the athlete to continue to work at a high to medium intensity
during a period in which lactic acid build-up forces muscle and blood pH down. The likely
training adaptation is a development of “tolerance” to the low pH by
A) Increased “buffering” (or neutralizing) of acid in the muscle and blood.
B) Increasing the psychological capacity to work a given perceive discomfort level.
(Pyke F.S. 1991/Better Coaching Pg. 126)
SINGLE- EFFORT- INDUCED TOLERANCE WORK
In this type of training, lactic acid is accumulated during the first part of the effort and
"tolerated” for the latter. An example would be an “all-out” 150-m swim,
The last 75-m or so would be swum as the pH of the muscles become very low, as it
would be in the last 200 m of a 600-m run. A long recovery is required in order to repeat
the same intense effort and encourage a repetition of this lactic acid build-up during the
following effort.
(Pyke F.S. 1991/Better Coaching Pg. 126).
STRIKING
When applying this form of “interval training” to striking, you need to look at the duration
of the round/rounds fought in a contest.
If your round/rounds were 1 minute in duration, then your training tool would be a near
maximal effort (95%) on the bag for one minute.
With 1-minute rounds you would be looking at 6 repeats/rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
Rest intervals would be 2-3 minutes between rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
If your round/rounds were 2 minute in duration, then your training tool would be a near
maximal effort (95%) on the bag for the first 60 seconds, then one would attempt to work
at the highest possible work rate on the bag for the later 60 seconds.
With 2-minute rounds you would be looking at 4 repeats/rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
Rest intervals would be 3-5 minutes between rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
If your round/rounds were 3 minute in duration, then your training tool would be a near
maximal effort (95%) on the bag for the first 60 seconds, then one would attempt to work
at the highest possible work rate on the bag for the later 120 seconds.
With 3-minute rounds you would be looking at 4 repeats/rounds.
Rest intervals would be 3-5 minutes between rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
GRAPPLING
When applying this method to “grappling”, one would ideally work in defense (under your
opponents mount or side mount) with a heavier opponent, as this will help to increase the
intensity. The duration of your training interval would be ideally 2 minutes where you
would work at a near maximal effort (95%) to bridge, buck, push and throw your opponent
off you for 60 seconds, you would then attempt to work at the highest possible work rate
bridging, bucking, pushing and throwing your opponent off you for the later 60 seconds.
With 2-minute rounds you would be looking at 4 repeats/rounds
(Pyke F.S. 1991/Better Coaching Pg. 127).
Rest intervals would be 3-5 minutes between repeats/rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
MULTIPLE- EFFORT- INDUCED TOLERANCE WORK
This involves a series of repeats that are not as fast, nor over as great a distance, as
single effort tolerance work. The effort is still near maximal, but a carry-over of
unmetabolised lactic acid from one effort to the next reduces speed. The lactic acid levels
in the blood typically do not achieve quite as high a concentration as in “single-effortinduced
tolerance work”, but they do not fall as low between the repeats.
(Pyke F.S. 1991/Better Coaching Pg. 126).
This is another form of interval training, the main difference between this and “singleeffort-
induced tolerance work” is the rest period between intervals is shorter (30 seconds
as apposed to 2-5 minutes).
In “single-effort-induced tolerance work” the rest period is long enough to repeat the same
effort in the next interval/round, where in “multiple-effort-induced tolerance work” the rest
period is considerably shorter, allowing for unmetabolised lactic acid to effect the quality
of the next interval/round.
STRIKING
When applying this training method to “striking” you need to look at the duration of the
round/rounds fought in a contest.
If your round/rounds were 1 minute in duration, then your training tool would be a near
maximal effort on the bag for one minute.
Ideally your heart rate would reach 190-200 bpm.
(Pyke F.S. 1991/Better Coaching Pg. 127).
With 1-minute rounds you would be looking at 8 repeats/rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
Rest intervals would be 20-30 seconds between repeats/rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
If your round/rounds were 2 minute in duration, then your training tool would be a near
maximal effort on the bag for 2 minutes.
Ideally your heart rate would reach 190-200 bpm.
(Pyke F.S. 1991/Better Coaching Pg. 127).
With 2-minute rounds you would be looking at 6 repeats/rounds.
(Better Coaching Pg. 127).
Rest intervals would be 30 seconds between repeats/rounds.
(Pyke F.S. 1991/Better Coaching Pg. 127).
If your round/rounds were 3 minute in duration, then your training tool would be a near
maximal effort on the bag for 3 minutes.
Ideally your heart rate would reach 190-200 bpm.
(Pyke F.S. 1991/Better Coaching Pg. 127).
With 3-minute rounds you would be looking at 4-6 repeats/rounds.
Rest intervals would be 30 seconds between repeats/rounds.
GRAPPLING
You can apply this method to grappling in which case you would be looking at a similar
scenario to the “single-effort-induced tolerance work” for grappling, with 6x2minute
rounds of near maximal effort, with 30 seconds rest in between. However there is a form
of “Fartlek” training (the lactate stacker), which will have a similar effect to “multiple-effortinduced
tolerance work” and is more specific to grappling.
THE LACTATE STACKER
It doesn’t matter what sort of endurance athlete you are. Simply warm up and then go
almost all out for 60 seconds. Work easily for 120 seconds, then return to an all out effort
for 60 seconds. Continue in this 60-120 pattern until significant fatigue rears its head.
(Anderson O. 2002/Peak Performance no 169 Pg. 4)
STRIKING
Although you could apply this form of “Fartlek” training to striking you would have to
question as to whether you could spend your valuable training time, training in a manner
more specific to striking. As all striking contests to my knowledge are either a short single
round or a series of short rounds/intervals where you have a set rest period between
rounds/intervals for recovery, your forms of interval training would be more specific to
striking when building “lactic acid” tolerance.
GRAPPLING
When applying this method of “Fartlek” training to grappling, one would ideally work in
defense (under your opponents mount or side mount) with a heavier opponent, as this will
help to increase the intensity. You would work at near maximal effort to bridge, buck,
push and throw your opponent off you for the first 60 seconds. As soon as your 60
seconds is up you would quickly mount or side mount (offensively) another opponent the
same weight as your self where you would attempt to control them for the next 120
seconds. As soon as your 120 seconds is up you would quickly revert back to an all out
defense under a heavier opponent for 60 seconds. You would continue this 60-120
second pattern until exhaustion.
PROBLEMS ASSOCIATED WITH HIGH LEVELS OF LACTIC ACID
1) High levels of lactic acid causes damage in and around your muscle cells, inside your
muscle cells, lactic acid can cause damage the enzymes responsible for generating
aerobic power resulting in a reduction of your aerobic endurance capacity.
(Jansen P. 2001/Lactate Threshold Training pg. 6-7)
2) High levels of lactic acid causes a disturbance in your coordination capacity, this is
very important for sports that require technical skill (e.g. all forms of combat). This
means that the development of offensive and defensive skills should never be
attempted after or during training where blood lactate levels rise above 6-8 millimoles
per liter (the point where lactic acid is no longer metabolized as quickly as it is being
produced).
(Jansen P. 2001/Lactate Threshold Training pg. 6-7)
3) High levels of lactic acid enhances the risk of injury.
(Jansen P. 2001/Lactate Threshold Training pg. 6-7)
Because of the problems associated with high levels of lactic acid, it is recommended that
you perform no more than 2 sessions a week (ideally with 3 rest days between sessions)
where high levels of lactic acid are achieved.
Some authors suggest that even 2 sessions a week could be too much.
(Jansen P. 2001/Lactate threshold Training pg. 20).
Such heavy exercise should always be followed by very light workouts or recovery
workouts.
(Jansen P. 2001/Lactate threshold Training pg. 20).
AEROBIC ENERGY SYSTEM
When looking at training our “aerobic energy system” to supply fuel for our various forms
of combat, it is very important we apply our principle of training “specificity”.
The intensities reached during combat are high and the duration of most contests
(or rounds during contests) are short, therefor it would be inappropriate to train our
“aerobic energy system” with sessions that were low in intensity and long in duration.
There are two main biological changes (within our muscles) we can achieve with the right
training that will enable us to work at higher intensities without lactic acid causing us to
slow down or fail.
1) An increase in our muscles ability to absorb and utilize more oxygen.
2) An increase in our “anaerobic threshold” or “ANT” (the point where lactic acid starts
being produced in a quantity that is greater than it can be metabolized)
TRAINING METHODS FOR ENHANCING OUR AEROBIC
ENERGY SYSTEM
THE VELOCITY VO2 MAX SESSION
Whether you are an endurance rower, runner, cyclist, swimmer, skier, or race walker, you
can compute your “velocity VO2 max” by going as far as you can in six minutes. The pace
you establish over this 6-minute period is then your velocity at VO2 max, one of the most
powerful predictors of endurance performance. Once you have estimated your “velocity
VO2 max”, the workout you should use for “velocity VO2 max” is straightforward: just
warm up and complete 5x3-minute work intervals at your calculated “velocity VO2 max”,
with 3-minute recoveries. The workout is great for improving “velocity VO2 max”, Lactate
threshold (ANT), efficiency at close to VO2 max paces, strength, power, and
psychological courage and confidence during intense effort.
(Anderson O. 2002/Peak performance no 169 Pg. 4)
STRIKING
When applying this training method to striking, we need to slightly change the protocol to
make it more appropriate and specific to striking. Our striker is fitted with a “heart rate
monitor” while the trainer holds the “heart rate monitor watch”, the striker then goes about
striking a punching bag, ideally in a set rhythm (the idea behind striking in a set rhythm
will help to maintain a more consistent HR). Our goal here will be to determine the
maximal HR that we can consistently maintain over our six-minute period. This HR will
then become the equivalent to our “velocity VO2 max”. When performing this test it is
important that the striker is adequately rested beforehand (ideally 24-36 hours rest). Once
you have established your training HR, you would go about your 5x3 minute rounds with
3-minute recoveries. You would complete your training intervals with your HR monitor on,
working at your training HR, your trainer would be holding your HR monitor watch, giving
you constant feed back on your HR.
The test to establish your training HR should be repeated every 2-3 months to re
establish your training HR, if your training HR increases then your “ANT” has increased.
GRAPPLING
When applying this training method to grappling, we have the problem of finding the
appropriate training stimulus. The above mentioned sports rowing, running, cycling,
swimming and skiing are all close chain sports (no out side influences) therefore it is easy
to consistently maintain a constant pace or rhythm resulting in a constant HR. Although
striking is an open chain sport (outside influences/opponent that have an effect on your
performance) we can take away the outside influences/opponent and still get a specific
training stimulus where we can maintain a set pace, rhythm, and HR for training (bag work).
It is possible to use a HR monitor when grappling and establish an approximate training
HR, although, even with set drills you would have to question the consistency of force
applied (remembering that your opponent would also have to apply a consistent amount of
resistance) to determine the maximal HR that you can consistently maintain over our sixminute
period.
Once you have established your training HR you would go about your 5x3 minute rounds
with 3-minute recoveries, or match the duration of your contests (e.g. if you fought a 5-
minute grappling contest you would train 3 x 5-minute intervals with your three minute rests
between intervals). You would complete your training intervals with your HR monitor on,
working at you’re training HR, your trainer would be holding your HR monitor watch giving
you constant feed back on your HR.
The test to establish your training should be repeated every 2-3 months to re establish
your training HR, if your training HR increases then your “ANT” has increased.
References
Pyke.F.S (1991).Endurance Training
Better Coaching, Advanced coaches manual.
ACT. Australian coaching council.
Janssen P, 2001, Lactate Threshold Training,
Published by Kosmos, Z & K Uitgevers, Utrecht/Antwerpen
Available through Human Kinetics.
Anderson O, 2002, The true effects of various workouts and how to answer that key
question: what do I do on Monday? Peak Performance issue 169.
Published by Peak Performance Publishing.
UK phone 020 7251 9034
Australia phone 08 6293 1807
Anderson O, 2003, When your muscles need energy, your body knows three
different ways to supply the goods. Peak Performance issue 181.
Published by Peak Performance Publishing.
UK phone 020 7251 9034
Australia phone 08 6293 1807
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