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The Question: Some people want to know the basic defensive skills so they can protect themselves. Fighter/grapplers focus all their energy to simply improving their fighting skills. What is the best workout for fighters/grapplers? Be specific. What are the most important aspects of training for fighters/grapplers? What are the differences between fighter/grappling training and training for other sports? Are there any supplements that would be useful for a fighter/grappler? Bonus Question: Have you ever competed in fighting/grappling, or used a workout like the one described here? Show off your knowledge to the world! The Winners:
2nd place - 50 in store credit. To use your credit, e-mail Will @ will@bodybuilding.com for more info.
A fighter relies on striking the opponent and staying on their feet while a grappler uses various holds to control their competition during standing or ground clinching. A fighter must constantly focus all of their energy towards improving their fighting skills to the best.
The best workout would include multiple training techniques, concentrating on strength, speed, power and emphasizing conditioning for the endurance required to finish the match. Sparring and varying forms and techniques should form the workout foundation with weight/resistance training, plyometrics, balance, and cardio.
  Click Image To Enlarge. Tito Ortiz Fighting Shamrock At UFC 40.
Morning:
Afternoon:
Many of today's combatants will focus on only one form of training and ignore the others. Rarely will these individuals get their way (ex. hoping a fight will be fought standing without going to the ground). By having a diverse training background of various fighting and grappling techniques and over-coming any weakness in either technique will result in an impressive competitor.
Keep in mind that weight training isn't such a priority because more muscle mass will make for a stronger athlete but if the athlete lacks technique it won't matter in the ring.
 Click Image To Enlarge. Strength Without Technique Means Nothing.
Both fighter/grappler training and sports training aim to improve speed, strength, power and cardiovascular fitness but to varying degrees. Baseball training is geared towards power and coordination to hit or catch the ball and doesn't include choke holds since they're never used - or shouldn't be - used in baseball and grappling doesn't utilize a bat to hit a ball. In soccer the goal is to get the ball in the other team's net and focuses on speed and agility but in Mixed Martial Arts, a fighter wants to control their opponent and either get a knock out or have their competition tap out. Different sports have different challenges and are trained for them accordingly.
As with any sport, supplements can be staples in a healthy diet that aid in recovery. Products such as protein powders, vitamins, minerals, anti-oxidants, joint products (glucosamine), glutamine, and creatine can supply that crucial extra advantage over competition since they allow the body to train harder more often due to faster recovery and repair.
In the past, I took part in both sparring and Jui Jitsu training but gave up after a year to pursue other sports. Despite no longer fighting I still include the same aspects of training and certain exercises to maintain a healthy fitness level. References:
When it comes to fighter workouts the goal is a balance of stamina and power. The core of the workout should be on the fight skills themselves and sparring. I believe the idea of this is the weight/cardio aspect so that is what I will cover. By mixing bodyweight movements, powerlifting and high output conditioning, you get a good balance of power, absolute strength and conditioning. Combining the push/pull method with this is even better because in fighting you tend to go from striking (push) to grappling (pull) often. Another point to cover is over training. If you practice Fighting 3-4 hours a day 5 days a week - 4-5 lifting days is going to hurt more than help. I myself workout more to compensate for less time with fighter training. Here is a good schedule: Everyday 20min stretch The interval times are work to rest (1 to 1 = 1min work to 1 min rest)
Some fighters like to do more intervals and little to no long distance running. I think a good mix is better. I believe you will fight like you train, so Train like you fight. This means hard and put all your effort into your workouts.
One minute rest
One minute rest
Cable machine set on low point with an ankle cuff for curls and extensions.
This is where it gets fun.
Alternate sled drag direction each time. A towel with two 45lb plates and a strap tied to a corner of the towel works well. Lunch toss is FUN, FUN, and FUN. Mark two points on a field about 10 meters apart. Take a heavy bag (I like 80 lbs) and hoist to left shoulder. Sprint from point A to point B and at end move bag to front press position squat and then jump press as far as possible. Pick up onto right shoulder and sprint back to point A move to front press and squat jump press. REPEAT. Take 10 min break between h*ll and lifting.
The most important aspects of fighter training is keeping the intensity up and always changing the workout around to adapt to your individual needs in the fight game.
Train your weakness harder to even out your skills and remember that you are training for fighting, not bodybuilding. Think Fedor and Tim Sylvia. They don't look it but they are the top dogs in MMA.
The difference to other sport training is the need of ALL skills and abilities. Soccer/basketball (endurance), football/hockey (explosiveness), quick feet, and gymnastic like flexibility all combine to make a complete fighter. Finding a good balance between these and general skill/technique is the key.
Supplements geared towards recovery like glutamine, glucosamine, and creatine is great. Remember though, creatine is a killer come weight cutting time. Protein powder is also a great addition to the diet side of training. A multivitamin geared towards athletes is a must.
As for competing I trained at Hackneys Combat Academy for 4 yrs with about 8 yrs of Martial arts experience before that including Jui jitzu, Jeet kune do, and Tang soo do. I am also a personal trainer and trained golden glove boxers, junior Olympic Tae Kwan do, and many others from kick boxing for fitness to black belts.
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