Fight Conditioning

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The martial arts conditioning class at PMATC is designed to prepare the individual for the physical rigors of the fight sport.  As such, the class is physically and mentally intensive and should not be considered by those who currently have no regular exercise program or want to "start getting in shape."  Due to the demanding nature of the fight sport (which includes, but is not limited to Boxing, Muay Thai, Wrestling, and Jiu Jitsu) the intensity of the exercises performed in this class would likely overwhelm beginner students.  However, you need not be considering entry into competition-style fighting to consider this class or gain great benefit from it.  Even someone who is simply wanting to enhance their current martial arts or exercise routine will gain great physical and mental benefit from the challenges offered in this class.

What is the importance of conditioning in a competitive fight context?

A fighter's greatest fear isn't having his teeth knocked out or landing facedown on the canvas in front of an audience of millions--it is getting tired or gassing out.

Imagine yourself entering into a Mixed Martial Arts competition. You have been training in BJJ, Boxing, Muay Thai and Wrestling. You know many techniques and counters. Your striking is crisp, your takedowns are unstoppable, and you have a scary ground game.

You step into the cage knowing that you have the skill to beat this guy. The question "Should I have spent more time on conditioning?" creeps in. Suddenly the horn sounds and the fight has begun. Right off you land a few sharp jabs, take a few yourself and then take your opponent down with such a fast single leg that he does not even have a chance to defend it. From the ground you work your magic. You are in control and begin to feel like victory is yours.

However, as the fight continues things start to change somewhat, with each scramble you seem a little slower, a little less in control. You start to feel short of breath and soon enough the tables are turned on you. The opponent gets up to his feet and the referee tells you to stand. You are now noticeably gassed and the guy knows it. He attacks aggressively and you are stuck defending because you don't have the energy to mount an offence. Your arms are getting very heavy and are starting to drop bit by bit as the moments pass. He throws a left hook, your hand is down and when you wake up you ask what happened and realize you have a splitting headache.

I know we all like stories with happy endings, but that one really drives home the point. If you run out of gas in a fight, it does not matter how skillful in MMA you are, you are going to have a bad day.

How do we prevent that from happening? Through a well-rounded fight conditioning program.

The program must develop:

1. Aerobic capacity
2. Anaerobic capacity
3. Strength
4. Functional Strength
5. Power
6. Muscular, Physical and Mental Endurance

The main ways to develop these attributes is through:

1. Running
2. Sprinting
3. Weight Lifting
4. Functional Exercises
5. Plyometrics

Where to start?

The best place is where you are the weakest. Do I gas out easily? Am I not exceptionally strong? These are the kind of questions to ask yourself so that you know where you should be spending the most time. Remember that you are only as strong as your weakest link.

This is not to say that you should neglect your strong areas. You should continue to work on them also. Keep in mind, if you are in better shape than your opponent, even if he has an edge in technique and skill, the odds are greatly stacked in your favor. Because once he runs out of gas, his amazing technique will simply disappear and the same will happen to you.

What can I expect to gain from martial arts conditioning?

The participant will gain strength, endurance, and be pressed as hard as or harder than the fight environment he/she will be engaged in. This training is a supplemental training regimen beyond one's scheduled Martial Arts training however, if one only wanted a great exercise program this training will certainly enhance one's physical well being though we caution one should not start their conditioning with this program. It is not for the person who is just beginning an exercise program but rather for the fighter who wants to take their conditioning to the level needed for the ring or cage.