Combat sports can be thrilling, but the risks are higher due to increased injury rates. It is important to train properly, not only so you can fight well but also protect yourself. You cannot just wear a mouthguard in the ring and go out swinging. Here are 10 tips to help you improve your combat sport skills:
Cross training is a great way to incorporate cross-training
You’ll become a weaker combatant if you only ever drill and spar your chosen combat sport. Cross-training in other disciplines will help you to improve your fitness and become a more well-rounded fighter. Choose cross-training workouts you will enjoy to keep you motivated. There are many different cardio workouts to choose from. You don’t have to do one you hate.
Strength training and cardio are both beneficial.
Combat sports require a combination between cardiovascular endurance and physical strength. If you don’t do enough cardio, your heart and lungs will not be able maintain the rapid pace of combat. If you don’t build up enough strength, your moves will not be powerful enough to beat your opponent. Include both of these exercises in your training program, along with drills and sparring, to ensure that you’re an all-round fighter.
Balance and flexibility are also important to train.
Balance and flexibility are often overlooked in favor of strength and cardio-training, but they are equally important. Balance helps you to stay upright in fights while flexibility increases your range of movement and prevents injury. Balance and flexibility can be incorporated into other exercises and are also a good addition to your cool-down.
Warm-up and Cool Down
The warm-up and cool-down phases of an exercise may not be the most thrilling, but are vital to training safely for combat sports. While warming up your muscles helps reduce the risk of injury and prepares them for training, cooling down can help to relieve soreness. Warm up and cool off before and after each training session. This will ensure that your body is prepared.
Train through pain, but not during it
Combat sports are prone to injuries, whether they occur in the ring or in training. When you’re feeling the adrenaline, it can be tempting for you to continue on with your mouthguard. This is a recipe for aggravating your injury, and can even cause you to be unable to compete. Listen to your body. Stop if you experience pain.
Plan your trip around the seasons
It makes sense to plan training around the competition and off-seasons of most combat sports. As an example, many competitors prefer to concentrate on strength training during the early part of preseason and then reduce it as competition season approaches, so that they can concentrate more on fighting drills, sparring, etc. Keep these seasonal schedules as you plan your long-term training to be in top shape for competitions.
Breathing exercises
The purpose of breath training is to improve your lungs and heart. Cardiovascular exercise is designed to do the opposite. Combat sports require you to be able perform when your breathing is shallow or rapid. You can practice this through breath training so that you can keep going when you’re not able take deep breaths or get the full dose of oxygen. Include breath training in your sparring and drills so that you can continue to fight even if you are unable to take a deep breath. Keep your sports mouthguard on while you are doing this, as it can also affect how you breath.
Mentally as well as physically train yourself
Combat sports are characterized by a strong psychological component, making mental preparation as crucial as physical preparation. Beginner fighters often struggle with anxiety, jitters and other feelings which can affect their performance in the ring. Make it a habit to use the stress-reduction techniques that work best for you. Stay calm in times of excitement and stress. This will help you perform better.
Fuel your body with the right fuel
If you don’t give your body the right fuel, you will not get the best results. For peak performance and rapid recovery, you need to eat a diet that is rich in fruits, vegetables, and whole grains. Many athletes find they have to supplement their diets with vitamins, electrolytes, and other supplements to meet their nutritional requirements.
Rest and relax
Your body will not recover or perform to its peak without rest. Take at least two full days off per month. Every two to three month, you should give your body at least one week of rest with easier workouts. After the competition season, many fighters like to take a two-week break from all training to recover and rest.
These tips will help you make this year’s combat sports the best ever. Good luck and stay safe in the ring.
