Simplifying Your Training to Boost Combat Athlete Performance

Many combat athletes tend to overcomplicate their training routines, believing that more is always better. But in reality, simplifying your training schedule can often lead to improved output and better overall performance.

In this article, I'm going to share some insights and strategies on how to simplify your training schedule to enhance your performance as a combat athlete. So, let's dive in!

The Problem with Overcomplicated Training Schedules

Before we get into the solutions, let's address the issue of overly complex training schedules. Here's why they can be counterproductive:

  1. Burnout: When you're constantly juggling numerous exercises, drills, and techniques, it's easy to become overwhelmed and burnt out.

  2. Lack of Focus: Too many training elements can dilute your focus and prevent you from making meaningful progress in any particular area.

  3. Risk of Injury: Overtraining and repetitive movements without adequate recovery can lead to injuries that sideline you from training and competition.

  4. Diminished Performance: Complexity often leads to confusion, and confusion can hinder your ability to execute techniques effectively during competition.

Now that we understand the problem, let's discuss how to simplify your training schedule effectively.

Simplification Strategies for Combat Athletes

1. Prioritize Fundamental Movements

Start by focusing on the fundamentals of combat sports. These core movements are the foundation of your performance. Prioritize techniques like striking, grappling, and defensive maneuvers, and build your training schedule around them.

2. Adopt a Periodization Plan

Periodization involves dividing your training into distinct phases, each with specific goals. This approach allows you to focus on different aspects of your performance, such as strength, endurance, or skill development, at different times.

3. Embrace Compound Exercises

Incorporate compound exercises into your strength training routine. These exercises work multiple muscle groups simultaneously, saving you time and providing functional strength that translates well into combat sports.

4. Quality Over Quantity

It's not about how much you train but how effectively you train. Focus on the quality of your sessions, ensuring that every movement, drill, or sparring session is executed with precision and intention.

5. Recovery Is Non-Negotiable

Allocate ample time for recovery in your schedule. This includes rest days, stretching, mobility work, and even activities like yoga. Recovery is where your body repairs and grows stronger.

6. Set Clear Goals

Define your goals for each training cycle. Whether it's improving your striking accuracy or increasing your endurance, having specific objectives will help you structure your training effectively.

Benefits of Simplified Training

Now that you know how to simplify your training schedule let's discuss the benefits you can expect:

  1. Improved Skill Mastery: Focusing on the fundamentals allows you to master core techniques, making you a more skilled combat athlete.

  2. Reduced Risk of Injury: With a well-structured, simplified schedule, you're less likely to overtrain and subject yourself to injuries.

  3. Enhanced Recovery: Ample recovery time ensures you're always at your best during training and competition.

  4. Increased Motivation: A simplified approach reduces stress and can reignite your passion for training.

  5. Better Performance: Ultimately, a streamlined training schedule can lead to better performance in the ring or cage.


As an exercise physiologist, strength coach, and recreational athlete, I can't stress enough how beneficial simplifying your training schedule can be. By prioritizing fundamentals, embracing periodization, and focusing on quality over quantity, you can boost your combat athlete performance significantly. So, take a step back, reassess your training routine, and remember that sometimes, less is more.


Remember, it's not about how much you do but how well you do it. Simplify, strategize, and watch your combat athlete performance soar.

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