WHAT ARE OUR PRIORITIES WHEN IT COMES TO CONDITIONING FOR COMBAT SPORTS?
Tread carefully. In the fight sports world, conditioning for combat is the simplest gift anyone can give themselves. It can be a tremendous compliment to a technically sound fighter with the drive to win. But do not let it become a crutch.
Imagine a pyramid with three levels, each one conditional to some degree on the one beneath it. At the top we have your technical ability. Your skill, your technique, your ability to correctly manage distance and timing. The ability to create optimal leverage through effective body mechanics. Your ability to strategise, adapt, lay traps and read your opponent effectively. These things are paramount.
The Top of The Pyramid: Skill
The top of the pyramid, or to take the analogy even further, the tip of the spear. This is the first thing people should see in you when you compete, and if you are significantly better than your opponent, the only thing.
The Middle of The Pyramid: Conditioning
Below this sits our middle layer. This is our physicality. Our strength, speed, explosiveness, cardio vascular endurance, work capacity, even flexibility. Raw physicality can be a huge equaliser and developing these qualities is our primary goal when it comes to the discussion here. There are of course conditions and warnings to be heeded, as will be seen.
The Base of the Pyramid: Mental toughness
Our final layer on which the first two sit is psychology or more specifically mental toughness. This is complex, crucial and beyond the scope of this discussion. This is how much fatigue, pain, punishment and stress we can take before we psychologically break. Not just in competition, but in deeper ways.
Do you turn up for training consistently with purpose when you don’t want to? Can you push yourself when you’re tired? Are you willing to sacrifice what you want in the present for the long-term goal?
Bringing the pyramid Together
This final layer is a prerequisite for the other two if you want to be truly effective in competition. It is the foundation on which everything else is built, an absolute constant in training and preparation, and the last thing people should see about you in the ring. It is your driving force in training and your final safety net in competition.
As a side note, this base of psychological conditioning, mental toughness or balance affects everything above it. Mental tension translates to physical tension. The fighter will become tense if nerves get the better of them. Movements become tight and sluggish. It’s like trying to drive a car while pressing on the brakes. There’ll be a lot of revving and the engine will be working, but you won’t move very well.
A calm and balanced mind creates the clarity required to deploy the technical skills you have at your disposal whilst under pressure. This is the line between someone who appears unbeatable in the gym but crumbles psychologically in competition.
‘Bright mirror, still water’ – Chinese proverb
Creating a Balanced Fighter
Regardless, all these thing must be present in some degree in a fighter. If any one piece is truly lacking it will be exposed, at some point. The irony of the fight game is that in competition it can be the loneliest place in the world, but in the same moment completely honest.
There is no hiding who you are for long and if you have deficits in any of these levels, and we all do to some degree (though we should strive to identify and improve upon them, not hide or mask them) they will, sooner or later, be exposed for all to see.
A fighter that is all skill and technical prowess quickly fatigues if they have not addressed other areas, first physically as their conditioning fails them and they no longer have access to the skills they had earlier in the fight, and as this realization sets in they break mentally because there is nothing left to fall back on.
MENtal toughness is key
Technically gifted fighters with poor conditioning who are mentally weak are brittle and will often break under pressure against someone who isn’t scared of them and will drag them into deeper waters in later rounds where conditioning and mental toughness begin to rule.
‘Fatigue makes cowards of us all’ – Vince Lombardi
On the flip side, a fighter who is all heart and nothing else is someone we all root for, but truth be told it’s a sad sight. Someone who doesn’t have the technical ability to win or even defend themselves adequately, but doesn’t have it in them to quit. Don’t be that person. Mental toughness is a prerequisite for everything else, but you must be more than that.
‘Show me a fighter who’s nothing but heart and I’ll show you a fighter waiting for a beating’ – Cus D’Mato
Which brings us to physical conditioning. Your physical conditioning, how strong you are, how fast you are, your cardiovascular endurance, explosiveness and everything else can be a tremendous advantage.
As I said, it is also the simplest gift a fighter can give themselves. To be clear, I said simple, not easy. But it takes zero talent to be in shape for a fight. It’s not as complex as people (who coincidentally are often trying to sell you something) will lead you to believe. All it takes is the drive to consistently turn up and do what needs to be done, no more, no less.
For this reason I won’t run the scenario of a fighter who is ‘all strength and conditioning and nothing else’ because in practical terms we rarely see this. I see very few truly conditioned athletes who have worked for what they have who don’t have some degree of mental resilience given the sacrifice and effort it takes to develop those physical qualities.
You ARE IN CONTROL
Whatever our starting points, through genetics, upbringing, lifestyle or experience, we have the ability through our training and our mindset to adjust all these factors to some degree, and all three must be present to be complete and well rounded. If you neglect any of these, it will show. Yes, some people are objectively more ‘talented’ than others and will pick technical stuff up faster. That just means people learn in different ways or at different rates. Sometimes different coaching cues resonate with one person but not with the other. Either way, regardless of where you start or how quickly you learn and adapt, everyone can improve.
A FURTHER WARNING
As a final reminder, technical skill will always be the ‘tip of the spear.’ It’s the first thing people should see in you as a fighter, what you will hopefully be known for, and as such our top priority in training.
The Technically Inefficient Fighter: Conditioning is used to mask and compensate for skill deficits.
Imagine a car with a faulty transmission. You press the gas pedal (put in effort), but the power doesn’t translate smoothly to the wheels (fighting effectiveness). The engine (your body) revs loudly (wasted energy), but the car barely moves forward (limited results). This is the fighter with poor technical skill.
- High Input, Low Output: They might generate some power through sheer force, but their movements lack efficiency. Every punch, kick, or takedown requires more effort than necessary, leading to rapid fatigue regardless of fitness level.
- Strength and Conditioning Won’t Save You: Sure, being strong and conditioned helps. It can be a tremendous equaliser, but it’s like pouring high-octane fuel into a car with a broken transmission. A temporary burst of power might occur, but eventually, the inefficiency takes its toll.
- The Unsustainable Cycle: They expend tremendous energy early on, compromising their ability to maintain a high pace throughout the fight. This fighter might look impressive in the first round, but they often fade quickly. Eventually, they become easy pickings for a technically sound, well rounded opponent who is also in shape.
The Efficient Fighter: Correct Mechanics and Sustainable Performance
Now, picture a car with a perfectly tuned transmission. A gentle press on the gas pedal translates to smooth, powerful acceleration (effortless power). This represents the fighter with efficient technical skill and movement patterns:
- Low Input, High Output: Their movements are efficient, maximizing the power generated with minimal wasted energy. They can throw strikes, takedowns, and evasive maneuvers with minimal exertion, conserving energy for later rounds.
- Strength and Conditioning Amplify Skill: Being strong and conditioned further enhances their ability to perform at a high level for longer durations. It’s like a powerful engine coupled with a smooth transmission.
- The Sustainable Approach: They can maintain a consistent pace throughout the fight, allowing them to capitalize on their opponent’s fatigue in the later stages. This fighter not only looks good in the beginning, but they also have the stamina to finish strong.
The Takeaway: Efficiency is the Key
Technical ability is king. It’s about using your body mechanics and movement patterns in the most efficient way possible at the correct time. Distance, timing, leverage, shot selection, strategy and more.
- Minimize wasted energy: You expend less effort to achieve the same results.
- Maximize power output: You generate more force with less exertion.
- Improve endurance: You conserve energy, allowing you to fight longer and harder.
- Become a more sustainable fighter: You can maintain a high level of performance throughout the entire contest.
Remember, it’s not just about effect but also about cost. By prioritizing efficient technical skill, you lay the foundation for sustainable performance and maximize your conditioning.
