Concurrent Training vs. Training Blocks: Maximizing Performance for Combat Athletes

Whether you're a boxer, wrestler, mixed martial artist, or any other combat athlete, your training regimen plays a pivotal role in your success in the ring or cage. In this comprehensive article, we'll explore two popular training approaches: concurrent training and training blocks. I'll provide an in-depth analysis of each method, the pros and cons, and how to integrate them into your routine for maximum performance.

Understanding Concurrent Training

What is Concurrent Training?

Concurrent training is a multifaceted approach that combines both resistance training (strength and power) and endurance training (aerobic and anaerobic). Combat athletes often incorporate this method into their routines to improve various aspects of their performance, from explosive power to stamina.

The Science Behind Concurrent Training

1. Muscle Fiber Adaptations: When you engage in concurrent training, your muscles adapt by developing both strength and endurance. This leads to an increased capacity to perform high-intensity movements for longer durations.

2. Cardiovascular Benefits: Concurrent training enhances cardiovascular fitness by improving heart rate, stroke volume, and oxygen utilization, all of which are crucial for combat sports that demand prolonged exertion.

3. Time Efficiency: For athletes with limited training time, concurrent training offers a time-efficient solution, as it combines different modalities in a single session.

4. Caloric Burn: The combination of strength and endurance exercises can result in a higher calorie burn during workouts, aiding in weight management for weight-class athletes.

Pros of Concurrent Training for Combat Athletes

• Versatile Performance: Combat athletes need both strength and endurance during a fight. Concurrent training helps develop a well-rounded skill set.

• Improved Recovery: Enhanced cardiovascular fitness can accelerate post-workout recovery, reducing the risk of overtraining.

• Time Savings: You can efficiently target multiple fitness components in one session, saving time in your busy training schedule.

Cons of Concurrent Training for Combat Athletes

• Possible Interference Effect: Some studies suggest that concurrent training may lead to interference between strength and endurance gains when compared to isolated training methods.

• Complex Programming: Proper programming and periodization are crucial to avoid overtraining and achieve desired results.

• Specificity: Combat athletes should ensure that their concurrent training regimen aligns with the specific demands of their sport to maximize performance gains.

Embracing Training Blocks

What are Training Blocks?

Training blocks involve a periodized approach to training, where athletes focus on specific aspects of their fitness and skills during distinct phases. These blocks can range from strength and power phases to endurance and skill development phases.

The Science Behind Training Blocks

1. Targeted Progression: Training blocks allow athletes to focus on specific attributes for a set period, enabling a more precise and controlled progression.

2. Injury Prevention: By rotating through different training blocks, athletes can reduce the risk of overuse injuries associated with repetitive movements.

3. Mental Refreshment: Training blocks can provide mental variety, preventing burnout by keeping athletes engaged and motivated.

4. Improved Skill Mastery: Specific skill development blocks can enhance technique and proficiency in combat sports.

Pros of Training Blocks for Combat Athletes

• Optimized Focus: Each training block allows athletes to concentrate on one specific area of their performance, resulting in more efficient improvement.

• Injury Risk Reduction: By varying training stimuli, training blocks can help combat athletes avoid overuse injuries common in their sport.

• Mental Rejuvenation: Changing the training focus periodically can rejuvenate an athlete's mental state and enthusiasm for training.

Cons of Training Blocks for Combat Athletes

• Potential Skill Decay: Extended periods focusing on one aspect might lead to a temporary decline in other skills, which should be carefully managed.

• Complex Planning: Effective training block programming requires careful planning and adherence to the athlete's competition schedule.

• Long-Term Commitment: Athletes must commit to following the block schedule consistently, which may not suit those seeking quick results.

The Decision-Making Process: Concurrent Training vs. Training Blocks

Now that we've explored both concurrent training and training blocks, you might wonder which approach is best for combat athletes. The choice ultimately depends on your specific goals, training experience, and individual needs. Here are some factors to consider when making this decision:

When to Choose Concurrent Training:

• Balanced Development: If you aim to improve both strength and endurance without sacrificing one for the other, concurrent training is a suitable choice.

• Time Efficiency: When you have limited training time and want to target multiple aspects of your performance in one session, concurrent training can be a valuable solution.

• Fight Preparation: Leading up to a fight, concurrent training can help you build the well-rounded fitness needed for the unpredictable demands of combat.

When to Choose Training Blocks:

• Specialization: If you want to focus intensely on a specific aspect of your performance, such as strength or skill development, training blocks allow for precise specialization.

• Injury Recovery: Following an injury, training blocks can help athletes gradually regain lost skills and strength while minimizing the risk of reinjury.

• Mental Refreshment: If you're experiencing training burnout, switching to training blocks can provide mental rejuvenation and a fresh perspective on your training.

Combining the Best of Both Worlds: Periodization

Many elite combat athletes and coaches have found success by integrating concurrent training and training blocks within a periodized training plan. Periodization involves dividing your training year into distinct phases, each with a specific focus. Here's how you can combine these two methods effectively:

1. Annual Plan: Start with an annual plan that outlines your competition schedule and identifies key phases for your training blocks.

2. Macrocycles: Divide your training year into macrocycles, which can last several months. During these macrocycles, you can implement training blocks that align with your specific goals for that phase.

3. Mesocycles: Within each macrocycle, use mesocycles to structure your concurrent training sessions. These can vary in length, but typically last a few weeks. During a mesocycle, you'll integrate concurrent training to develop a balanced foundation.

4. Microcycles: Microcycles are short training cycles, usually one to two weeks in length, where you fine-tune your daily workouts. Here, you can blend elements of concurrent training and training blocks as needed to address your immediate needs.

By adopting this periodization approach, combat athletes can reap the benefits of both concurrent training and training blocks while minimizing their respective drawbacks.

Sample Periodized Training Plan

Let's put theory into practice with a sample periodized training plan for a hypothetical mixed martial artist preparing for a championship fight:

Annual Plan:

• Phase 1 (Off-Season): Building a solid foundation through concurrent training.

• Phase 2 (Pre-Season): Focusing on strength and power with training blocks.

• Phase 3 (In-Season): Sharpening specific skills and endurance while maintaining overall fitness with concurrent training.

Macrocycle 1 (Off-Season):

• Mesocycle 1 (4 weeks): Concurrent training emphasizing strength and cardio base.

• Mesocycle 2 (4 weeks): Skill development with striking and grappling training blocks.

Macrocycle 2 (Pre-Season):

• Mesocycle 1 (6 weeks): Intensive strength and power training block.

• Mesocycle 2 (6 weeks): Skill development with sparring and technique-focused training blocks.

Macrocycle 3 (In-Season):

• Mesocycle 1 (8 weeks): Concurrent training focusing on fight-specific conditioning and skill refinement.

• Mesocycle 2 (4 weeks): Tapering phase, reducing volume while maintaining intensity.

Microcycle (Weekly):

• Monday: Strength and conditioning (concurrent).

• Tuesday: Skill development (block).

• Wednesday: Cardio and endurance (concurrent).

• Thursday: Skill development (block).

• Friday: Strength and conditioning (concurrent).

• Saturday: Skill development (block).

• Sunday: Rest and recovery.

This example showcases how a fighter can blend concurrent training and training blocks strategically throughout their annual plan, optimizing their performance for the championship fight.

Conclusion: Finding Your Winning Formula

In the world of combat sports, success demands a multifaceted approach to training. Both concurrent training and training blocks have their merits, and the choice between them should be based on your individual goals, preferences, and constraints. Additionally, the integration of periodization can help you combine the strengths of both methods while mitigating their weaknesses.

As a combat athlete, your journey is unique, and your training plan should reflect your specific needs and aspirations. By staying committed, staying adaptable, and seeking guidance from experienced coaches and trainers, you can find your winning formula for peak performance in the ring or cage.

Now, armed with the knowledge of concurrent training and training blocks, it's time to lace up your gloves, step into the gym, and take your combat sports journey to the next level. Train smart, train hard, and conquer the world of combat sports!

References:

1. Baar, K. (2006). Training for endurance and strength: Lessons from cell signaling. Medicine and Science in Sports and Exercise, 38(11), 1939-1944.

2. Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35(4), 339-361.

3. McCall, P. (2015). Periodization: What is it good for? Journal of Human Kinetics, 49, 271-279.

4. Mujika, I., & Padilla, S. (2000). Detraining: Loss of training-induced physiological and performance adaptations. Part I: Short term insufficient training stimulus. Sports Medicine, 30(2), 79-87.