How to Improve Your Gas Tank: A Martial Artist’s Guide 🔥

Table of Contents

1. Build an Aerobic Foundation

(Not just intervals—start with true aerobic base work!)

Why: A strong aerobic system clears lactate, recovers faster between bursts, and powers longer rounds.
How:
- Low-intensity steady state (LISS): 30–60 min of easy running, cycling, swimming, or jump rope (keep heart rate at 60–75% max).
- Tempo work: Sustain moderate-high effort just below your red line (e.g., 20-min run at “comfortably hard” pace).
- Martial arts application: Long shadowboxing sessions, light technical sparring, or flow drills with minimal rest.
✅ Tip: Don’t skip this—even fighters need aerobic capacity. It’s the engine that supports everything else.

⚠️ Clarification: True aerobic base = low-to-moderate intensity, not high-intensity intervals. Save intervals for later phases.

(Short bursts = fight reality)

Alactic system (0–10 sec): Explosive power (takedowns, knockout punches).
Anaerobic glycolytic system (10–90 sec): Sustained high output (a hard grappling exchange or flurry).
How to train:
- Alactic: 5–10 sec max effort, 1:10–1:20 rest (e.g., 5x 20m sprints, 3x 5 explosive sprawls).
- Anaerobic: 20–45 sec hard effort, 1:2–1:4 rest (e.g., 4x 30-sec heavy bag flurries with 90-sec rest).
✅ Tip: Limit these sessions to 1–2x/week—they’re taxing on the nervous system.

(Efficiency beats brute size)

Goals: Improve rate of force development (RFD), tendon resilience, and neuromuscular coordination.
Key lifts (2–3x/week):
- Compound movements: Deadlifts, squats, pull-ups, push presses.
- Plyometrics: Box jumps, medicine ball slams, clap push-ups.
- Isometrics: Planks, wall sits, clinch holds (builds endurance under tension).
✅ Tip: Use low reps (3–6) with heavy loads for strength; light loads, high speed (e.g., jump squats) for power. Avoid bodybuilding-style hypertrophy if you’re cutting weight.

(The ultimate gas-saver)

Poor technique = wasted energy. Elite fighters look “effortless” because they’re efficient.
How:
- Drill fundamentals until they’re automatic (e.g., stance, hip movement, guard retention).
- Film yourself—look for unnecessary tension or motion.
- Spar at 50–70% intensity to focus on smooth transitions, not just survival.
✅ Tip: “Slow is smooth, smooth is fast.” Efficiency under fatigue = championship-level gas tank.

(Calm mind = lower heart rate = better pacing)

Panic and tension spike oxygen demand. Training your mind conserves energy.
Practices:
- Controlled breathing: 4-7-8 breathing (inhale 4s, hold 7s, exhale 8s) to lower heart rate.
- Visualization: Rehearse staying calm in high-pressure scenarios.
- Mindfulness: 5–10 min/day of focused breathing or body scans.
✅ Tip: In sparring, consciously relax your face, shoulders, and grip between actions. Tension is your enemy.