All fighters are looking to get 12 round fit, but most aren't doing this with their conditioning...
Dalton Smith got a great win in a good step up last night. He completed his second 10 round fight and this time looked like a distance fighter. This was our key priority from this camp and the last 6 months. From what I see, the simplicity of how we went about this is overlooked by most fighters.
How to become a distance fighter
I'll use Dalton as a case study but really this applies to anyone who wants to take their base qualities of power and transfer that over 10-12 rounds.
You all know Dalton, and if you don't you should. In his start as a pro he has developed a reputation as a big puncher. As he steps up and the opposition gets better, we know stoppages won't always come.
Therefore you have to be able to fight for the distance. You have to be as good in round 1 as you are in round 12.
Most fighters can bang a bit early on in a fight but lose this ability. We set the target of making sure Dalton could carry power at any stage.
The #1 thing you aren't doing
This is going to seem so simple, honestly you will be like 'what?' but simplicity wins. In my opinion, the thing that most fighters aren't doing in their training enough, in order to improve conditioning and in order to increase their power endurance is....
Resting long enough
Told you it was simple.
But I'm serious. You need to rest longer.
When we are looking to develop power initially, rest is key. The more you rest the more power you can produce in your next interval.
For example, a method we use in the last 4 weeks is assault bike intervals of 8s max effort and 52s rest. We do 10-15 reps monitoring wattage and averages over the session.
By keeping rest high, we can keep peak power and therefore average for the session high.
And when we look at a fighters training - when do they work for 8s (short duration) and have a minute rest (longer duration)? They don't.
Everything is more frequent.
For true power, we need specific ratios of work:rest.
If you aren't hitting these then how can you expect to improve power?
The longer duration rests also allow us to perform more reps in a session, without hitting fatigue or dropping below our threshold.
I usually set a 150 watts limit as a drop off.
If the rest time is low, let's say 20s, that would occur within 5 reps I'd imagine.
With longer rest time, we can get 15 reps, probably 20 without hitting that threshold.
20 reps compared to 5 reps.
4 x the volume.
That's more power endurance.
That's hitting hard for longer durations.
Rest is key.
Working harder isn't always better.
Fighters work hard, that's a given. Most sessions are high intensity bursts with minimal bursts. They get loads of that stuff. It makes zero sense to then go and do the same in our conditioning sessions.
We want to fill the blanks by giving them what they aren't getting. That's how you get a well rounded fighter. That's how (one of the ways) Dalton has started to make the transition.
There is more improvements to come but it's another step in the right direction.