When you spar, you quickly realize how important conditioning (the sixth training method) is to your game. If you plan to fight competitively, conditioning is the most important part of your training. All of the prior training methods include some element of conditioning.

Sparring, bag work and pad work for example are excellent for conditioning especially when done at a high level of intensity and are an important part of your conditioning regiment because they are sport-specific. It is still crucial to do other cardio, strength and core training if you’re a fighter and even if you are a recreational martial artist.

As a fighter, cardiovascular conditioning is the most important part of your conditioning regiment. In a fight, cardio is the first thing to go and it doesn’t matter how skilled you are. When you’re “out of gas” all your skills go out the window. Skipping rope and roadwork are two essential parts of cardio training for a fighter. Jogging is not good enough. Your roadwork should consist of intervals of sprinting and jogging as well as uphill runs and stair climbs.

Strength training is very important too as is core training. Free weights, cable machines and resistance bands are the best and most functional way to train your strength. Doing your training in an unstable environment like on a ball instead of a bench helps to incorporate core training at the same time.

You still need to isolate your core and do exercises like crunches, planks and back extensions because you’re only as strong as your core. Intervals of cardio, strength and core exercises without rest are an effective way to train for a fight. Diet is important too but that’s a whole another subject.

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