27 Jun Training Camp – Perfect Year – Part I
The process of building a fighter is cyclical and each phase impacts and informs all training that will follow. That said, in order to break down all four aspects of the perfect year as it was laid out previously a starting point must be chosen. For today’s post focus will be on the 6-10 week zone of being formally in training camp.
Prior to starting a camp fighters are coming off fight, deload, and skill acquisition periods. The fight provides feedback on all training methods, and the testing of different hypothesis. De-load week should include reflection and identification of areas of focus. The skill acquisition period should have provided a fighter with new tools both technical and physical to implement into camp.
Outset of Camp: Set The Plan
In the same way a fighter should plan out the entire year. Focus should be paid to planning the whole camp out. This meeting should first involve the fighter and the Head Coach. After that all other coaches should be sought for input and then back briefed on the final plan. Planning should involve assements of current physical, mental and technical abilities as well as scheduling of all sessions, and analysis of opponent. Once that is done the training can begin in earnest.
First Quarter: Incorporation
In the first two weeks of an 8 week camp the fighter will re-adjust to the overall workload of higher volume training. Heavy sparring can be brought back to get back into rhythm, as well as start testing the new techniques. Tactical elements necessary for this opponent should be introduced and drilled extensively.
Second Quarter: Volume
Weeks 3 and 4 should bring the volume up to the highest point in camp. Many times these will be the toughest conditioning weeks. Whether this conditioning is taking place with your fight coaches or S&C coach is not particularly important but this is the week to push volume and really lay a base for the rest of camp. Sparring sessions should bring together the gameplan as non “A” game techniques start to fall by the wayside.
Third Quarter: Peak Intensity
Volume reduces but intensity and pace should pick up. Sparring sessions should only feature opponents that mimic the demands of the fight. Warm up rounds should be removed, the fighter should warm up similar to fight night then jump into sparring utilizing only fight ready techniques. Conditioning should be time indexed similar to the fight itself.
Fourth Quarter: Sharpen the Mind, Hit the Scale
Intensity should remain high but mostly through pad work and high paced drilling instead of live work. Depending on the severity of the weight cut attention will need to be paid to the volume and intensity of work. Sparring partners need to be carefully selected in this stage, a fighter is not 100% when cutting weight and needs partners focused on getting them to the fight ready to go.
Up Next:
Fight (coming Tuesday June 28)
Deload (coming Wednesday June 29)
Skill Development (coming Thursday June 30th)