Be more explosive with these 10 strategies for combat sports

1. Jump Squats: Jump squats are an excellent exercise for enhancing explosiveness in combat sports. They involve a combination of lower body strength and power, making them a valuable addition to any training routine. To perform a jump squat, start by assuming a squat position with your feet shoulder-width apart. As you lower your body into a squat, drive through your heels explosively to jump off the ground. While in mid-air, focus on tucking your knees toward your chest for maximum power. Land softly by bending your knees and absorbing the impact. Jump squats help combat sports athletes by improving their ability to generate force quickly, which is crucial for explosive movements like punches, kicks, and takedowns. Integrating jump squats into your training regimen can lead to increased speed, power, and agility, giving you a competitive edge in the ring or cage.
2. Box Jumps: Box jumps are a highly effective exercise that can significantly enhance your performance in combat sports. They are a plyometric exercise that focuses on explosive power and overall athleticism. To perform a box jump, start by standing in front of a sturdy box or platform. Bend your knees and then explode upward, jumping as high as possible and bringing your knees towards your chest. Land softly on the box, absorbing the impact with your legs. Repeat for several repetitions, aiming to increase both your height and speed over time. Box jumps provide numerous benefits for combat sports athletes, including increased lower body strength, improved balance and coordination, enhanced footwork, and heightened explosiveness. By incorporating box jumps into your training routine, you can supercharge your performance and gain a competitive edge in the ring or octagon. So, if you’re looking for an effective way to improve your combat sports skills, be sure to include box jumps in your training regimen.
3. Short Sprints: Short sprints are a powerful training tool for athletes involved in combat sports. These brief, high-intensity bursts of speed can significantly enhance explosiveness and overall performance in the ring or on the mat. To perform short sprints effectively, athletes should focus on explosive acceleration and quick bursts of speed over a relatively short distance. This type of training helps combat sports practitioners develop the explosive power and agility necessary to react quickly in high-pressure situations. By incorporating short sprints into their training routines, athletes can improve their ability to deliver swift and powerful strikes, execute rapid evasive maneuvers, and maintain an advantage over their opponents. Whether you’re a professional fighter or an amateur enthusiast, integrating short sprints into your training regimen can help you excel in combat sports and elevate your overall performance.
4. Tire Flips: Tire flips are an effective and dynamic exercise that can greatly enhance your combat sports performance. Whether you’re a boxer, martial artist, or wrestler, incorporating tire flips into your workouts can bring numerous benefits. This exercise involves lifting and flipping a heavy tire, engaging multiple muscle groups in your body. Not only does it build strength and power, but it also improves your explosiveness, a crucial attribute for combat sports. By regularly including tire flips in your training routine, you can develop the explosive strength needed to deliver powerful strikes, takedowns, or grappling maneuvers. Moreover, tire flips also enhance your overall conditioning, as they require a significant amount of effort and stamina. So, if you’re looking to step up your combat sports game, consider adding tire flips to your workout regimen and experience the immense physical advantages they offer.
5. Lunges: Lunges are a versatile and effective exercise that can be incorporated into any workout routine, especially for those involved in combat sports. These compound movements primarily target the lower body muscles, including the quadriceps, hamstrings, and glutes. To perform a lunge, start by standing upright with your feet hip-width apart. Take a big step forward with one foot, ensuring that your knee is directly above your ankle and your thigh is parallel to the floor. Lower your body until your back knee is almost touching the ground, and then push through your front heel to return to the starting position. Repeat the movement on the opposite side. Lunges not only build strength, but they also improve balance, stability, and flexibility, all of which are essential for combat sports. They help develop explosive power, which is crucial for quick movements and rapid changes in direction during fights and matches. By incorporating lunges into your training routine, you can enhance your athletic performance and gain a competitive edge in combat sports.
6. Burpees: Burpees, a full-body exercise, have gained immense popularity over the years for their effectiveness in enhancing strength, endurance, and overall fitness. Invented by a physiologist named Dr. Royal H. Burpee in the 1930s, burpees are a combination of multiple movements including a squat, plank, push-up, and jump. They provide numerous benefits for individuals of all fitness levels. Incorporating burpees into your workout routine can improve cardiovascular health, increase muscle strength, and boost stamina. Moreover, burpees engage multiple muscle groups simultaneously, making them a time-efficient exercise. Whether you are an athlete or simply looking to stay fit, burpees offer a multitude of advantages. For combat sports enthusiasts, burpees are particularly beneficial due to their ability to enhance explosiveness. The explosive movements and high-intensity nature of burpees closely simulate the demands of combat sports, making them an ideal addition to training regimens. By regularly incorporating burpees into your workout routine, you can improve your agility, power, and speed, giving you a competitive edge in combat sports. So next time you hit the gym, consider incorporating burpees into your workout to experience the remarkable benefits they offer.
7. Jumprope: Jumping rope is a versatile and effective exercise that can benefit people of all ages and fitness levels. It only requires a simple piece of equipment called a jump rope. Integrating this high-intensity cardio workout into your fitness routine can enhance your overall physical fitness and endurance. Jumping rope not only strengthens your cardiovascular system but also improves coordination, agility, and balance. Additionally, it helps to increase bone density and muscle tone, making it an excellent form of weight-bearing exercise. For those involved in combat sports, jumping rope is particularly advantageous. Its repetitive and explosive nature mimics the fast-paced movements required in combat sports, allowing athletes to develop quick footwork, timing, and rhythm. Incorporating jumping rope exercises into your training routine is an excellent way to improve your explosiveness, endurance, and footwork, which are essential skills in combat sports. Don’t miss out on this effective training method – start jumping rope today and experience the numerous benefits it has to offer!
8. Pull-Ups: Pull-ups are a versatile and effective exercise that can benefit individuals of all fitness levels. This compound movement primarily targets the muscles in your back, shoulders, and arms. Performing pull-ups regularly can help increase upper body strength, improve posture, and enhance overall body control. Incorporating pull-ups into your workout routine can contribute to improved performance in combat sports by developing essential attributes such as grip strength and pulling power. To perform a pull-up, start by gripping the bar with your palms facing away from you, hands slightly wider than shoulder-width apart. Hang with your arms fully extended, engage your core, and pull your body upward, ensuring that your chin clears the bar. Lower yourself back down with control and repeat for the desired number of repetitions. By incorporating explosive pull-ups into your combat sports training routine, you can further enhance your power and speed, giving you a competitive edge. Remember to consult a fitness professional to ensure proper form and execution to maximize the benefits of pull-ups in your workouts.
9. Pushups: Pushups are one of the most basic and effective exercises that work multiple muscle groups in the body. This versatile exercise requires no equipment and can be done anywhere, making it a popular choice for fitness enthusiasts and athletes alike. Pushups primarily target the chest, shoulders, triceps, and core muscles, helping to build strength and increase muscle tone. Additionally, pushups engage the stabilizer muscles, promoting better balance and posture. For combat sports practitioners, pushups are particularly beneficial as they improve upper body strength, endurance, and explosiveness, which are crucial for powerful punches, grappling techniques, and overall performance in the ring. Incorporating pushups into your workout routine can help you develop the required strength and stamina to excel in combat sports. To maximize the benefits, ensure proper form by keeping your body straight, engaging the core, and lowering your chest towards the ground before pushing back up. Remember, consistency is key when it comes to reaping the rewards of this timeless exercise. Embrace the challenge and feel the difference pushups can make in your combat sports journey!
10. Kettlebell Swings: Kettlebell swings are a versatile and effective exercise that can provide numerous benefits for individuals of all fitness levels. This dynamic movement involves swinging a kettlebell between the legs and up to chest level, engaging multiple muscle groups in the process. One of the key advantages of kettlebell swings is their ability to build explosive power. By incorporating this exercise into your workout routine, you can enhance your strength, endurance, and flexibility. Kettlebell swings work the muscles in your legs, glutes, hips, core, and shoulders, making them an excellent full-body exercise. Moreover, these movements are particularly beneficial for combat sports athletes. The explosiveness generated during kettlebell swings mirrors the quick and powerful movements required in various martial arts and combat disciplines. By incorporating kettlebell swings into your training regimen, you can improve your agility, speed, and overall performance in combat sports. So, whether you’re an athlete looking to enhance your combat skills or an individual seeking to improve your overall fitness, incorporating kettlebell swings into your routine can be a game-changer.

Post-workout recovery for combat sports

Now that you have a list of 10 ways to improve your combat sports explosiveness, you’re a major step closer to being the best you can be! Keep in mind that these workouts are designed to be tough and challenging. All of the exercises listed above will you push your body and mind to its limits. Here are a few things to keep in mind that will help you recover effectively:

• Eat nutritious food and hydrate: Your body will be at its best when you can take in a varied diet that has fiber, different vitamins/minerals, protein, and more. It’s also important to drink fluids and electrolytes. This will prevent cramping and help your body stay hydrated. Read this blog post to help your body perform and recover quickly.
• Sleep is a must: You’ll continue to struggle being at your best if you can’t get enough sleep. Shoot for at least 7.5 hours of sleep a night if possible. If you can, grab a quick nap during the day. Proper sleep helps you achieve a healthy weight, balances your hormones, maintain a healthy blood pressure, and helps your mental performance.
• Set aside time to cool down: After your workouts, don’t call it a day quite yet. Take 10 minutes to stretch and cool down. It’s important to get your nervous system to relax. Cooling down gives your heart rate a chance to recover and control your blood flow. This will help you avoid stiffness and pain post-workout.

As you implement all of the tips you’ve read, you’ll be able to improve explosiveness for combat sports. Getting to the level of explosiveness you want to have will take time and hard work. However, all of the hard work and dedication is worth the effort.

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What are combat sports?

Combat sports are the sport-aspect of martial arts. Martial arts, at their core, are focused on self-defense. Combat sports enable martial arts to compete in an organized environment that can have the following: referees, judges, scorekeepers, medics, coaches, and fans. Combat athletes (fighters) participate in combat sports to test their skills and see how they measure up when compared to their peers.

What are combat athletes?

Combat athletes are anyone who competes in a combat sport like boxing, Muay Thai, judo, MMA, and karate. These athletes train for varying periods of time in their respective arts in order to improve. Fitness and conditioning is a major part of the combat athlete journey. Without proper conditioning, it’s tough to compete and be at your best every day. Here’s a quick list of some of the top combat sports athletes in the world:

• Kayla Harrison
• Saenchai
• Angela Lee
• Demetrious Johnson
• Rodtang
• Amanda Nunes

5 physical conditioning tips for combat sports

Below are 5 physical conditioning tips you can use for combat sports! Start implementing them to get the results you deserve.

1. Sleep: Getting proper rest leads to better memory retention of what you’re learning in class. You also recover at a faster rate when you get enough sleep. Sleep empowers your bones, ligaments, and muscles to heal and get stronger.
2. Don’t skip cardio: Your aerobic capacity matters. Activities like running, swimming, and hiking will help you lower your working heart rate. Having better cardio also means you can focus more on your technique when training.
3. Strength training matters: Anyone who says strength doesn’t matter is saying it because they’re weak. Yes, technique can trump strength but an individual’s technique has to be significantly higher when the opponent is noticeably stronger. Whether it’s exercise bands, free weights, or calisthenics, don’t skip strength training.
4. Stay hydrated: Drinking water throughout the day helps you be at your best. Your body needs water to do everything from helping your brain function to getting rid of waste.
5. Fuel your body: You need to food to perform so don’t skip meals! Eat nutritious meals that give you the calories and nutrients you need to fight. Food like eggs, bananas, and sweet potatoes can help you feel full and energized. Find ways to get in protein, carbohydrates, and more that you’ll enjoy eating.

One of the best things about improving your physical conditioning is you have complete control over your progress. Be intentional about your training and you’ll gradually begin to be in better shape. Conditioning requires consistent training over time which you’re completely capable of making a reality.

3 benefits of being in peak physical shape for combat sports

Now that you’ve read physical conditioning tips for combat sports, it’s important you’re aware of the benefits. Not knowing the benefits of physical conditioning may not make you as motivated to put in the work. Check out three of the benefits you’ll receive by being in shape:

1. More energy: There’s nothing like the filling of having a gas tank that can carry you through the later rounds in the gym and in competition. More energy as a result of physical conditioning is empowering. You’ll be able to regularly push your limits and be at your best on a more consistent basis.
2. Injury prevention: Investing in your physical conditioning helps you be more aware of your body’s capabilities. You’ll have a better understanding of what you’re truly capable of which will allow you to train more intelligently. Being in shape will also allow your body to handle tough training sessions.
3. Improve mental focus: When you’re gassed, it’s tough to focus on the moment. By achieving peak fitness, you can be more invested mentally and emotionally in every training session and competition scenario. You will feel freer to express yourself as a fighter and athlete.

Keep in mind that these benefits are all for you to experience! As long as you put in the work, you’ll begin to reap the benefits of physical conditioning. For more tips, we recommend you work with your coaches for sport-specific advice. Doing so will help you stay on track and be focused for each training session and competition.

Physical Conditioning training ideas from MMA fighters

There’s nothing like learning from some of the best MMA fighters in the world. Here are videos demonstrating conditioning insights from some of the best MMA fighters to ever step in the cage.

GSP shares eating and training insights

Watch Amanda Nunes workout for MMA

Go train!

Now that you have a better idea of how to improve your conditioning game, it’s time to train! Begin by setting smaller goals that contribute to your ultimate goal. Regularly setting and achieving attainable goals will build your confidence over time and help you become the best fighter you can be.

Do you have any insights for the Combat Athlete gear community? Let us know in the comments below!

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Muay Thai is one of the most popular combat sports in the world. By following the physical conditioning tips in this blog post, you can improve your performance as a Muay Thai fighter. Being in the best shape possible helps you focus more on technique and enjoy classes. You’ll quickly find that physical conditioning for Muay Thai can be very sport-specific and is a necessary part of improving. Before we jump into physical conditioning tips for Muay Thai, we’ll briefly cover what Muay Thai is.

What is Muay Thai?

Also known as the art of 8 limbs, Muay Thai is a striking art with its roots in Thailand. This martial art is known for its brutality and effectiveness both in competition and in self-defense situations. Techniques from Muay Thai are used in other sports such as Mixed Martial Arts such as checking kicks and utilizing elbows in short distances.

Muay Thai also encourages a high level of physical conditioning, which helps practitioners become more agile, powerful, and resilient. The use of clinch techniques and powerful strikes help practitioners fight effectively. Regular practice of these techniques helps to improve coordination and balance, allowing Muay Thai fighters to have better control over their techniques.

The history of Muay Thai

The beginnings of Muay Thai go as far back at the 16th century in Thailand. It was used by members of King Naresuan’s military in combat. Muay Thai gained traction and popularity since it was used in war as well as sport situations.

In the early 1900s, King Chulalongkorn increased the use of Muay Thai through the formalization of the fighting style. Eventually, detailed rules were decided on by 1921 with the first boxing ring built thanks to the influence of King Rama VII. Muay Thai eventually began to grow as a sport with the introduction of gloves and groin protectors.

Global growth of Muay Thai

The 1980s and 1990s were great decades for Muay Thai as gyms began to pop up around the world. Non-Thai fighters began to travel into Thailand to learn the art. As a result, Muay Thai fighter development accelerated and Muay Thai grew even more in popularity. Muay Thai techniques are no longer just limited to being used in Muay Thai gyms and Muay Thai competition.

Is Muay Thai used in MMA?

Yes, Muay Thai techniques are often used by MMA fighters. Striking techniques that are often used include elbows and knees. MMA fighters will also fight within the clinch which is a technique heavily used by Muay Thai fighters. The clinch is a powerful move that allows a fighter to effectively control the posture of his/her opponent in a fight.

Here’s a video showing a Muay Thai clinch technique for MMA:

Now that you know a little more about Muay Thai and its history, let’s move on to conditioning tips specifically for Muay Thai.

5 physical conditioning tips for Muay Thai

Getting in shape to be the best Muay Thai fighter you can be is tough. The best fighters in the world got to where they are today because they put in the work required to accomplish their goals. Below are 5 physical conditioning tips for Muay Thai you can add to your training regimen:

1. Attend class consistently: It’s tough to stay in shape when you’re skipping class. Muay Thai classes will teach you more than just striking and defense. You’ll also do heavy bag work which will help you develop power. You will also do conditioning sessions like ab work, burpees, and more to strengthen your entire body and increase your lung capacity.
2. Don’t skip sleep: Performing at the top of your game is easier when you’re getting proper rest. Whether it’s 7 hours or 8 hours, figure out what’s best for you and try to piece at least 2-3 days in a row of adequate sleep. It’s during these sustained sleep periods that your body is able to repair and rebuild muscle. Your brain will also commit energy to practicing moves in and walking through techniques you’ve learned as you sleep.
3. Drink water and stay hydrated: You can’t be at your best when you’re dehydrated. Hydration provides multiple benefits including improved brain performance, better digestion, less joint pain, and more. Your body is also able to get rid of waste more efficiently. This will help you stay healthy and not get sick as often.
4. Listen to your body: When your body tells you that you need a break, take that break. Injuries can be prevented when you pay attention to and address pain. Rest and recovery will be your best friend when you’re working hard. You may feel like you’re missing out on valuable training opportunities but you’ll definitely miss out on more when you’re injured because you weren’t listening to your body.
5. Invest in your strength, mobility, and cardio: The best fighters in the world continually work on their strength and ability to move. Strength combined with proper technique will make you a tough opponent in the ring. Anyone who tells you strength doesn’t matter is lying to you since increasing your strength also helps you avoid injuries. Exercises such as weight training and plyometrics will help you develop stronger bones, muscles, and ligaments. For cardio, you can improve your aerobic/anaerobic capacity in different ways such as sprints, swimming, cycling, and long distance runs. A consistent conditioning schedule will help you be at your best all the time.

There’s a good chance you may already be following some of the tips above which is great. If not, it’s time to get started. Making a few changes to your daily routine will help you feel the difference over time. For example, you’re probably not feeling your best if you only get great sleep twice a week. However, increasing your quality sleep to 3 times a week will help you heal faster and be ready for your next training session. Following good habits consistently over time will yield to positive results you’ll get to enjoy!

Go train!

Your journey to becoming the best you can be begins when you start training. Consistent training over time will help you improve your skillset as a fighter. Sticking to a training plan will also keep you on track with your fitness goals for Muay Thai. As a result of improving your physical conditioning, both classes and sparring will be more enjoyable. You’ll have more fun doing Muay Thai since you’re not as concerned with simply keeping up since you’re not constantly gasping for air.

If you haven’t started training, it’s time to find a Muay Thai gym near you! This next section will provide you with tips to choose the right Muay Thai gym for you.

How to choose a Muay Thai gym for you

Finding the right Muay Thai gym for you and your needs does matter. Muay Thai is already a grind so you don’t need to make it more difficult by joining a gym that you don’t like. Here are a few factors to consider when choosing a Muay Thai gym:

1. Location: You can quickly find Muay Thai gyms near you by conducting a quick search of Muay Thai gyms in your area via Google Maps. Google Maps will give you the distance between you and the gyms you want to try out.
2. Gym focus: Does the gym you’re interested in joining focus on self-defense, fitness, or training amateur/professional fighters? Some gyms might do some of each. Other gyms are only focused on the fitness aspect. Knowing your goals will help you figure out which gym is for you.
3. Fees: Identify your budget on what you want to spend on Muay Thai tuition each month. Many Muay Thai gyms charge around $100-200 USD/month for full access to their classes. If a monthly contract doesn’t make sense for you, some gyms offer punch passes where you pay for individual classes. Punch pass pricing may be about $150 for 10 classes or $175 for 10 classes depending on the gym. You also need to factor in if the gym you want to join includes training gear when you sign up or if you need to bring your own gear to class.
4. Teaching/coaching style: Every coach has different style and philosophy to training and teaching concepts. Some Muay Thai coaches are intense the entire class. Other Muay Thai coaches may be soft spoken and never raise their voice during all of their training sessions. You also need to pay attention to the number of coaches on the gym floor at any time and how collaborative the learning process is within a gym.
5. Teammates: How are the people attending each class? What’s their temperament like? Do the personality types vary depending on the time of day i.e. evening classes vs. morning classes? Pay attention to how helpful people are and how friendly they are.
6. Cleanliness: Dirty gyms are disgusting. You’re more likely to get sick which will cause you to miss training sessions. Muay Thai gyms that are clean are also more likely to have equipment that’s in great shape. Coaches at clean gyms also tend to be more detail-oriented.

Do you have any questions or insights on conditioning for Muay Thai? Let us know in the comments below!

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