Combat Conditioning Introductory Lesson (diary entry)

17.10.14 This was my first session with my new client. The client’s request is for Combat Conditioning, but I think with a view to exploring aspects of martial arts training. I try to make my sessions as objective-centred as possible, but such is the nature of cross-training and Mixed Martial Arts that a lot of flexibility should be expected as one coaches. My client is being trained to be better conditioned to cope with physically demanding work abroad in an extreme climate. He is looking for improved cardiovascular and lung strength, as well as mental fortitude. His job role will require him to be very active and to have an above average level of endurance. He chose combat conditioning because he was interested in exploring something different. His previous training included doing a lot of cross-country horse riding and squash, so he is no stranger to developing strong stabilizing muscles and explosive fitness, both of which make up a lot of the Triple C programme. We began with some footwork exercises. As previously mentioned, coordination training - such as those found in agility drills - work an individual harder than regular running. There are various reasons for this being the case. Firstly, the mental demands of changing positioning and movement on a regular basis raise an individual’s heart rate from what it would be if they were keeping the same consistent movement i.e. normal jogging. Secondly, the body uses more energy when it is performing explosive movement as found in transitioning. Footwork exercises included agility drills around objects and mirror work. We also differentiated between stand-up (striking) footwork and grappling footwork.  The latter form requires a lower stance and places extra load onto the gluteal and quadriceps muscles whereas the former puts a greater emphasis on the triceps surae (calf) muscles. We then looked at the structure of the basic guard and trained straight punches (jab and cross). We also did some stance changing and level changing for lower punches. Level changing is also great for more leg muscle activation as well as being mindful of retaining a firm posture, which hits the core stabilizing muscles. I explained the difference between self-defence and boxing tactics, and we covered closed fist as well as palm striking as well as a boxing guard and the fence. Being an introduction lesson I gave my client a taste of areas we will be exploring to get maximum benefit out of his training. This included a taste of High Intensity Interval Training. He did 10 second bursts of fast punching with three second intervals. I also explained the benefits of burpees for this form of training. We looked at controlling breathing and keeping a strong upright posture throughout the session to enable better recovery and keeping the right combative mind-set. The warm-down consisted of going through some basic mechanics of striking, some simple standing stretches and both lying down and standing PNF stretching.

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