The Energy Systems and Metabolic Conditioning for Combat Sports
The physiological profile of combat sports is characterised by intermittent high-intensity explosive muscular work. Fast, explosive striking, intense grappling and effective defence manoeuvres are dependent on immediately available energy stores in the muscles known as adenosine triphosphate (ATP) and phosphocreatine (PCr).1–3 The breakdown of these immediate energy stores in the muscles is very fast and does not require oxygen for energy release. However, as the body only stores tiny amounts of these compounds, ATP and PCr stores become depleted after approximately 10 seconds of all-out muscular work at which point work rate has to slow down.4The breakdown of ATP and PCr stores or more accurately the breakdown of PCr to resynthesise ATP that is split to release the chemical energy for muscular work is known as the ATP-PCr system aka the immediate energy system (Figure 1). As the ATP-PCr system supplies energy without the presence of oxygen in the muscle it is known as an anaerobic energy system.4,5
The ATP-PCr System
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What is corrective exercise?
Corrective exercise is a technique that is used to help assess and determine the root cause of muscular imbalances and faulty movement patterns. Movement compensations and dysfunctions often lead to issues with posture, balance and total body coordination.
Once muscular imbalances and/or movement compensations are identified corrective exercise routines can be developed to address the problem. These exercise routines can include combinations of resistance exercise, various types of stretching, massage and foam rolling.
By addressing fundamental movement patterns and dysfunctions, particularly at the shoulders, hips, knees and feet, joint strain throughout the musculoskeletal system can be reduced. Ideal joint alignment throughout the body helps to resist everyday load and contributes to maximise movement efficiency and injury prevention.
Ultimately, corrective exercise is used to access better movement strategies, enhance physical literacy and enable people to perform better in sport and in daily activities. It is also noteworthy that optimal movement competency has a major effect on movement economy which in-turn effects endurance in every domain from running to weight lifting.
Thoracic extension testing examples
Bilateral shoulder elevation test. The athlete stands with his feet hip-width apart with the arms in the resting position by their side. The athlete elevates both arms in the scapula plane, keeping the elbows extended and the palmar surfaces of the hands facing the mid line. Load may be added to make comparison between the high and low load strategies.
Measuring thoracic extension using gravity-dependent inclinometer during shoulder elevation as outlined by Crenshaw et al.
Occiput-to-wall test. The athlete leans with his back against a bare wall, his knees slightly flexed and feet one foot length away from the wall. With the sacrum and upper back in contact with the wall, the athlete posteriorly tilts the pelvis flattening the lumbar spine. From this position, the athlete attempts to make contact between the wall and their occiput, while maintaining a neutral head position
Standing rotational reach test. The athlete stands with feet hip-width apart. In one smooth motion, the athlete rotates as far as possible to one side by reaching with either the ipsilateral or contralateral arm.
Corrective exercises for thoracic mobilisation
Thoracic extension over a foam roller (left). Bench thoracic spine mobilisation ( right).
Quadruped thoracic rotation with lumbar flexion (left). Bent-over thoracic spine rotation (right)
Facilitating thoracic extension in the squat pattern. A band is used to encourage midthoracic extension during a bodyweight squat .
Bodybuilding style training and its place in strength & conditioning
Strength and conditioning is the targeted manipulation of training variables to maximise athletic performance and injury prevention. Effective performance enhancement is dependent on the entire spectrum of fitness components. Ultimately S&C program delivery must be designed to maximise activity specific performance capacity. There are certainly numerous sports that are measured based on one single performance component, such as maximum strength in power lifting. There are however many more activities including both sport and various professions that require a combination of physical attributes of which maximum strength is merely one aspect. In any case the expression of strength and any other physical attribute always occurs in conjunction with a specific movement skill. It is this, the movement skill that must be developed under specific force, velocity and endurance constraints. The functional integration of training exercises is essential to achieve this goal.
Bodybuilding style training is almost always isolation based in order to maximally stimulate one muscle group to hypertrophy. When muscles are trained in isolation physiological adaptations do not support functional integration because force transfer through the kinetic chain is not emphasised. When selecting strength training exercises targeting muscle hypertrophy or specific a specific weakness coaches should consider exercise progressions to improve the carryover of training effects. Supersets are one option where isolation exercises are followed by a compound movement involving force transfer through the kinetic chain. It is common practice to program isolation exercises following compound movements. The underpinning rationale being that the more complex exercise should be performed whilst fresher and because fatigue is unlikely to compromise isolation exercise quality. When the training emphasis is muscle hypertrophy or rehabilitation, compound movements can be performed following isolation based work for functional integration. It is indeed the case that fitness gains and particularly those from weight room based training take time to carryover to other activities.
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