In this article, I will show you three ways to maximise your skills, performance and recovery as a fighter. These methods have allowed me to perform multiple Jiu-Jitsu classes, Muay Thai sessions and workouts per week, improving my skills and athletic performance without any periods of overtraining.
The first tip is to undulate your training intensity throughout the week. Rather than going all out every day, alternate between low-, medium- and high-intensity days for optimal recovery and peak performance.
Your training distribution throughout the week is also called a microcycle. Off-camp you could follow a weekly medium-high-low-medium-high-low-rest cycle. During fight camp, you could ramp up the intensity to a low-high-low-high-low-high-rest cycle across the week.
If you want to train multiple times per day, consider combining low-intensity and high-intensity sessions to manage your strain and fatigue.
For example, you could complete a high-intensity strength and conditioning session in the morning followed a low-intensity martial arts training session in the afternoon where you focus mostly on skill acquisition and drilling. You could also combine two moderate-intensity sessions within the same day.
In this context, we should distinguish between technical training which improves your skill as a fighter and non-technical training which improves your fitness and athletic performance. Examples of high-intensity technical training are sparring and shark tank, high-intensity non-technical training can include heavy strength training or red zone cardio.
Now, let's zoom out a little bit and look at your training volume and intensity across multiple weeks also known as mesocycles.
If you have no upcoming fights or competitions, you can follow a medium-medium-high-low method across four-week cycles. This can also be thought of as an Introduction-Accumulation-Peak-and-Deload approach where you gradually ramp up the training intensity across three weeks with a deload week at the end of the cycle. During the deload week, aim to keep the training intensity high but reduce the volume by 40-60 percent.
If you have a history of injuries or are prone to illness, you may benefit from shorter training cycles with more frequent deload weeks. In this case, you could follow a medium-high-low approach across three-week cycles.
With a fight or competition coming up, the focus commonly switches more towards technical training. The periodisation should follow a Moderate-High-Low or Accumulation-Peak-Deload structure for the first three weeks of a six-week fight camp.
For the final three weeks, switch to a High-Moderate-Low or Peak-Taper-Taper cycle where you gradually decrease the volume each week in order to peak for the event.
Implement these three methods and you will be able to practice and train more often and perform better without risking overtraining, injury and illness.
If you want to improve your fitness as a fighter and you want the thinking taken out of it, then check out my Combat Athlete 8 Week Bodyweight Training & Nutrition Guide - get started today and take your athletic performance to the next level!
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