Nutrition / Recovery
Johann CSCS
December 26, 2024
Training for combat sports and fitness is more than solely physical—it’s about pushing limits, learning from failures, and optimizing every aspect of your routine. Through my own journey, I’ve faced setbacks, learned hard lessons, and developed a framework for balancing conflicting goals like power, strength, and endurance. Each challenge became an opportunity to learn and adapt, culminating in a training philosophy that prioritizes smart, intentional effort over sheer intensity. Whether you’re a seasoned athlete or just starting out, the strategies I’ve honed can help you achieve your goals faster and more effectively.
I remember vividly the moments that tested my resilience: sparring sessions where I was outmatched, grueling gym routines that pushed me to my limit, and the constant balancing act of juggling power, strength, and endurance. One particular week of training highlighted the conflicts inherent in trying to excel at everything simultaneously. It was during these struggles that I began to uncover the importance of structuring my approach to maximize results without burning out.
This post is a deep dive into the lessons I’ve learned and the methods I’ve developed to train smarter and fight stronger. From understanding energy systems to creating a balanced weekly split, the insights here are designed to help you optimize your routine and build long-term resilience.
Training for multiple goals is a complex task. Early in my journey, I realized that trying to run long distances while aiming for peak strength gains wasn’t sustainable. As I pushed myself through intense sparring sessions and rigorous gym routines, I started to see the conflicts in my training.
“Running and lifting really heavy don’t live together… they can’t.”
The same energy systems fuel both types of effort, and overworking one diminishes the other. This was a lesson I learned the hard way during a particularly grueling week of training.
Your body operates through three primary energy systems: ATP-PC (short bursts of power), glycolytic (mid-duration, high-intensity), and aerobic (sustained, lower-intensity effort). These systems overlap and influence each other, so balancing them is key.
“Energy systems Venn diagram together—you can’t deplete one without starting to use the other.”
To optimize my training, I began structuring workouts by focusing on one energy system at a time:
Each energy system provides a unique contribution:
During fight training, your body rapidly shifts between these systems. Understanding these shifts can help fighters tailor their conditioning for maximum efficiency. For example, high-intensity sparring activates the ATP-PC and glycolytic systems almost simultaneously, demanding quick recovery to maintain performance.
“Energy systems Venn diagram together—you can’t deplete one without starting to use the other.”
By aligning my workouts with these systems, I avoided overtraining and maximized performance in each area. This approach also allowed me to target specific fitness goals without compromising overall progress. For example, during power weeks, I’d focus on short, explosive movements while keeping endurance work to a minimum.
If you’re training for combat sports or general fitness, power is non-negotiable. Power-based movements like cleans, snatches, and squats should take precedence in your routine because they’re the most taxing.
“Do the most taxing thing first—always start with power and plyometrics.”
In my training, I reserved Mondays for Olympic lifts. These sessions were short but intense, focusing on technique and explosive movement rather than heavy volume. Plyometric exercises like box jumps, depth jumps, and medicine ball slams were also integrated to develop speed and agility. By prioritizing these movements early in the week, I ensured my energy and focus were at their peak.
Why does power matter so much? Power movements improve the rate of force development, which translates directly into punching speed, kicking explosiveness, and rapid direction changes during a fight. For athletes, the ability to generate force quickly often separates the good from the elite.
Even for non-athletes, power training has significant benefits. It enhances muscle fiber recruitment, strengthens connective tissues, and can even improve cardiovascular efficiency. The key is to start light, focus on form, and gradually increase intensity as your technique improves.
Structuring your training week can make or break your results. Here’s a breakdown of the weekly split that worked for me:
“A structured week isn’t just a schedule—it’s a roadmap to consistent progress.”
By cycling between power, strength, and endurance, I could focus on specific goals while maintaining overall balance. This structure also allowed for recovery, preventing burnout and overtraining.
Here’s the science: Focusing on one goal per training block reduces overlap between energy system demands. Power training activates the ATP-PC system heavily, which requires longer recovery times. Strength training overlaps but is less taxing on immediate energy reserves. Endurance training can be placed strategically to enhance aerobic capacity without compromising the other systems.
To adapt this split to your needs, consider your current fitness level and goals. If endurance is your priority, shift the focus of your sessions accordingly. Consistency and progression are key—track your performance, adjust your intensity, and ensure your recovery aligns with your workload.
By cycling between power, strength, and endurance, I could focus on specific goals while maintaining overall balance. This structure also allowed for recovery, preventing burnout and overtraining.
Ignoring recovery is one of the biggest mistakes I made early on. Over time, I learned to incorporate active recovery and proper nutrition into my routine.
“Every joint I had below my belly button hurt, but I kept pushing myself.”
Recovery isn’t just about resting; it’s about setting yourself up for the next session. Here’s what I implemented:
The science of recovery shows that muscles grow during rest, not during exercise. Skipping recovery diminishes gains and increases the risk of injury. For fighters, this can mean the difference between performing at peak or underperforming due to fatigue.
These core exercises form the foundation of strength, power, and endurance for combat sports and fitness. When programmed correctly, they target multiple muscle groups, enhance energy system efficiency, and improve overall performance in both athletic and functional settings.
| Energy System | Primary Goal | Key Exercises | Benefits for Fighters |
|---|
| ATP-PC | Explosive Power | Back Squats, Push Press, Cleans, Sprints | Rapid bursts of energy for punches, kicks, and evasive moves. |
| Glycolytic | Sustained High-Intensity | Deadlifts, Bench Press, Plyometric Push-ups | Builds stamina for sparring, grappling, and other high-intensity efforts. |
| Aerobic | Endurance and Recovery | Long Runs, High-Rep Bodyweight Exercises | Improves cardiovascular efficiency and overall recovery rate. |
| Mixed Energy Use | Combined Strength & Speed | Circuit Training (Squats, Push Press, Plyometrics) | Develops hybrid capacity for transitions between power and endurance in a single bout. |
My journey has been one of trial, error, and adaptation. From sparring sessions that pushed me to my limit to the countless hours in the gym, I’ve learned that training smarter is the only way to achieve sustainable progress.
“I use myself as a case study—how am I gonna train high-level athletes if I don’t push my own limits?”
Whether you’re training for combat sports, general fitness, or just to get stronger, the lessons I’ve shared here can help you optimize your routine. Start small, focus on your goals, and remember—it’s not about how hard you train, but how smart you train.
Consistency and intentional effort are the keys to long-term success. By applying the principles outlined in this post, you’ll not only see improvements in your physical performance but also build mental resilience that carries over to all areas of life.
For more insights and tailored training programs, check out CoachJohannCSCS.com/conditioningregistration—your resource for smarter, stronger training.
It’s challenging to maximize both at the same time due to conflicting energy system demands. Focus on one at a time for better results. For example, dedicate separate weeks to each goal.
Recovery is crucial. Without proper rest, nutrition, and active recovery, your progress will plateau, and the risk of injury increases. Think of recovery as the foundation of your progress.
Core lifts include back squats, bench press, deadlifts, and push press. These exercises target major muscle groups and build explosiveness critical for combat sports.
Beginners should start with lighter weights and focus on mastering technique before progressing to heavier loads or more complex movements. Gradual progression ensures safety and builds confidence
Base your plan on your primary goal (power, strength, or endurance) and include active recovery days to prevent overtraining. Balance is key—don’t neglect mobility or flexibility work.
Use benchmarks like 1Rm (1-Rep Maximum) max lifts, timed runs, or sparring performance. Regular assessments help track improvements and identify areas that need adjustment.
coachjohanncscs.com only uses primary research and scholarly studies as references over secondary sites. Other references are primarily from reputable social media accounts of experts only in the fields of health, nutrition, sports science, physiology, psychology, and physical therapy.
Archacki, D., Zieliński, J., Pospieszna, B., Włodarczyk, M., & Kusy, K. (2024). The contribution of energy systems during 15-second sprint exercise in athletes of different sports specializations. PeerJ, 12, e17863. https://peerj.com/articles/17863/.
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Maughan, R. J., Burke, L. M., & Coyle, E. F. (2014). Nutritional ergogenic aids and exercise performance. Sports Medicine, 44(1), 1–16. https://link.springer.com/article/10.1007/s40279-014-0258-7.
Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The importance of muscular strength in athletic performance. Sports Medicine, 46(10), 1419–1449. https://link.springer.com/article/10.1007/s40279-016-0486-0.
Spinal and Pelvic Kinematics During Prolonged Rowing on an Ergometer vs. Indoor Tank Rowing. Journal of Strength and Conditioning Research. https://journals.lww.com/nsca-jscr/fulltext/2022/10000.
Pharmacoeconomic Approaches to Medical Practices. PharmacoEconomics. https://link.springer.com/article/10.2165/11319770-000000000-00000.
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