Are you ready to get fighting fit, strong and ready to take on each session? Whether you are starting out fresh, or preparing for a professional bout, this article will outline strategies and workouts to help you reach your goals in the upcoming cold season. We know it’s hard getting out of your warm bed in the morning for an early morning workout, particularly when it’s fresh out! That’s why we’re here, to help and support you through these trying times.
Sometimes as martial artists and fighters, we forget that we need to consider our strength and conditioning as a supplementary part of our regular training, and not a parallel. We all love going into every session and giving it our all, but proper planning, prioritisation and an understanding of our goals is important to optimise progress, and to avoid over training and potential injury. We also recommend periodisation. What is that you ask? Periodisation is simply the process of dividing your yearly training plan into a series of manageable and realistic phases of action. Be sure to speak to your coach about what phases of action will be best for your fitness goals!
If you are training four to six days per week with the goal to excel at your preferred martial art, then it is important that for those sessions you feel optimal both physically and mentally. Especially during this cold period, when motivation can be low.
With this kind of training schedule, you should not be going at max effort at every session. The goal should be to have twelve months of consistent efforts in a structured program. Be sure to always listen to your body, and schedule regular rest and recovery days.
In addition to martial arts, to assist in building strength, endurance, prevent injury and to get you to that next level, we recommend complimenting your regular training with a combination of these options (per week):
- Two to three HIIT classes.
- Two to three strength classes.
- One or two Yoga for combat sports sessions.
A structured plan with proper periodisation, and getting a consistent 12 months training under your belt, will provide you many benefits, some of the main ones including:
- Increased energy levels.
- Higher productivity at work and in the home.
- Better sleep hygiene.
- Positive mindset – get that serotonin!
- Being ready to train and smash your goals.
We would like to highlight the importance of speaking to your coaches about what they recommend for your schedule and your goals. They will be able to help you get structured and feel better, stronger, faster and leaner than ever before!
Our new HIIT classes, strength sessions, and yoga for combat sports classes running at our CBD and Collingwood locations are the perfect way to supplement your training and help you get the most out of your routine through these cold times. Read more about these classes here:
Written by James Walters. Photography: Daniel Howard. Editor: Emilie Yap.