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Drills To Increase Your Fighting Endurance

More than any other attribute, endurance is probably the most important attribute for a martial artist. The fact is, it’s EXTREMELY easy to run out of gas during a fight, and the more stressful the situation, the more adrenaline pumping through your body, the easier it is for you to run out of steam. Your technique is sloppy, you’re losing power, you’re dropping your guard, your footwork is slowing down, your will is waning, and you’re getting more and more clueless with each exchange.

It is important to train to last in the fight. But that means knowing exactly HOW to exercise. There are different types of stamina and you need to know what they are and how to get them.

The different types of endurance are aerobic endurance, anaerobic endurance and muscular endurance. Aerobic endurance is the type of endurance marathon runners need. It is an ability that lasts for a long time at a steady pace.

Anaerobic endurance is required for sprinting. It’s the kind of stamina that allows you to burst with all your energy and last longer than average, as well as recover faster.

Muscular endurance is the ability of your muscles to continue activity for long periods of time without failure. Remember sitting on the wall in PE and feeling your legs burn? This requires muscular endurance to sustain for a very long time.

As a martial artist you will need all 3, although your anaerobic endurance will be most important, followed by muscular endurance and finally aerobic endurance. You need to be able to explode with combinations consistently throughout your fight, never tire of throwing punches and kicks, and last until the very end.

Core exercises like running and lifting weights are obvious tools for developing these skills. However, there are some unique exercises that martial artists can use to develop all 3 that relate specifically to the needs of the martial artist.

I offer 3 exercises that you can add to your martial arts training to start building your fighting endurance. Just remember that stamina takes time to gain and it’s easy to lose it. So be consistent, have fun with your drills and change them often to keep them fresh.

Drill #1: Knockout.

This exercise requires a heavy bag or a partner holding a kick shield. You will also need a clock with a clearly visible second hand or a partner with a stopwatch. Start with 3 3-minute rounds. For 30 seconds, you’ll be punching a heavy bag, mostly for strength. Keep the tempo slower and alternate hands, putting your whole body into each stroke. After 30 seconds, pick up the pace and go for a higher speed and lower power. Do this for 20 seconds. Finally, after the 20 seconds are up, complete 10 seconds of full back kick. Don’t worry too much about power. Just hit the bag as many times as you can in the 10 seconds. And don’t forget to breathe. After 10 seconds, return to 30 seconds of power punch. Complete the cycle 3 times for 3 minutes.

You can also change the times to make them 1 or 2 cyclic rounds. For example, a 1-cycle bike would involve punching for 1 minute and 30 seconds, then 1 minute, and finally 30 seconds. Also, as your skill increases, you can increase the length of laps to 5 minutes or increase the number of laps.

Drill #2: Finisher.

This drill is best performed with a partner holding focus gloves or Thai mats, but can also be performed on a heavy bag. Although you can substitute any punches, I use a combination of Straight, Cross, Lead Hook, Rear Hook, Lead Uppercut, Rear Uppercut. This drill is called the Finisher because your mindset throughout it all has to be that you’re going for the knockout with every punch. Full power, full speed. Start by rolling the combo once. Take a short break, just long enough to catch your breath again. Then roll the combination twice without any break in between. It should look like one seamless combination of 12 punches. Again, just a few seconds pause. Then roll the combo 3 times, again as if it were one long combo. Do this up to 5. Then the pyramid is back down, from 5 back to 1.

The key is to really put everything you have into each stroke. To do this, you can imagine that it’s the last 10 seconds of the final round and you’ve just stunned your opponent, with this last chance to shut them down. Or you might imagine coming home to find an intruder attacking your family. Whatever gets your blood pumping. You should hit so hard that your partner is forced to retreat with his combinations.

You can change the combination, go from 1 to a high number or from a high number down to 1 instead of pyramiding, or add a kick at the end of each set to change up the exercise.

Drill #3: Kick Chain.

This is a great drill if you are at least 4 and feeling a bit competitive. You and your partner both put on Thai pads or focus gloves and stand facing each other. Start by throwing a combination of kicks on the pads (we vary the kicks a lot, but a basic series might be Lead Front Kick, Lead Round Kick, Rear Round Kick, Side Kick, Spinning Back Kick). Once you’re done, you immediately set up pads for your partner and move back after each kick to open up the distance so he has to keep moving forward and you keep moving between your kick sets. The first practice pair to complete the chain of kicks 5 times wins. Take a short break and then repeat. Best 2 out of 3 or 3 out of 5 wins the whole thing.

You can increase the difficulty of this exercise not only by changing the type of kicks, the number of kicks or the number of sets, but also by performing some or all of the kicks to the body or head.

Sifu Forrest

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