5 Physical Challenges to Test a Fighter's Fitness Level
Fitness is an essential component of a fighter's training regimen. Not only does it improve performance in the ring or octagon, but it also promotes overall health and well-being. The following are five physical challenges that can be used to test a fighter's fitness level.
Vertical Jump Test: A vertical jump test measures a fighter's explosive power and lower body strength. It is a simple test that requires the individual to jump as high as possible and measure the distance from the ground to the highest point of the jump. Studies have shown that a higher vertical jump is associated with better performance in power-based activities such as punching and kicking (1).
Wingate Anaerobic Test: The Wingate Anaerobic Test is a measure of a fighter's anaerobic power and endurance. It is a 30-second all-out cycling effort, followed by a four-minute recovery period. The test is typically performed on a stationary bike and measures the peak and mean power output during the 30-second effort. Research has shown that high anaerobic power is associated with improved performance in high-intensity, short-duration activities such as grappling and striking (2).
Cooper Test: The Cooper Test is a measure of a fighter's aerobic endurance. It is a 12-minute run that measures the distance covered in that time. The test is useful for fighters that engage in long-duration activities such as wrestling or grappling, as well as for fighters that need to maintain a high level of activity throughout a match. Studies have shown that a higher level of aerobic endurance is associated with improved performance in long-duration activities (3).
Pull-ups: Pull-ups are a measure of upper body strength and endurance. The ability to perform a large number of pull-ups in a short period of time is associated with improved performance in activities that require upper body strength, such as striking and grappling (4).
Plank Test: The plank test measures core strength and stability. It is a simple test that requires the individual to hold the plank position for as long as possible. A strong core is essential for fighters, as it helps to stabilize the body and transfer power from the lower body to the upper body during striking and grappling activities (5).
In conclusion, fitness is a crucial aspect of a fighter's training regimen. The above-mentioned physical challenges can be used to test a fighter's fitness level and monitor progress over time. By regularly testing and training specific areas, a fighter can improve their performance and overall health.
- Young, W.B., James, R., Montgomery, I., & Tawatsupa, T. (2009). The relationship between vertical jump performance and punch power. Journal of Strength and Conditioning Research, 23(5), 1499-1503.
- Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., Miyachi, M., & Yamamoto, K. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Medicine and Science in Sports and Exercise, 28(10), 1327-1330.
- Cooper, K.H. (1968). A Means of Assessing maximal oxygen intake. Journal of the American Medical Association, 203(3), 201-204.
- Hoffman, J.R., Cooper, J., Wendell, M., & Kang, J. (2004). Comparison of Olympic vs. traditional powerlifting training programs in football players. Journal of Strength and Conditioning Research, 18(2), 129-135.
- McGill, Sand Little, T. (2015). "Core training: Evidence translating to better performance and injury prevention". Strength and Conditioning Journal, 37(6), 33-46.