Aerobic and Anaerobic Systems for Mixed Martial Artists

In order to create the energy needed for any activity carbohydrates need to be broken down by the body through the process of glycolysis. Carbohydrates may be broken down via aerobic or anaerobic means. Glycolysis is used for both aerobic and anaerobic activity. Activity is classified as aerobic when the energy demand is relatively low with sufficient levels of oxygen present. In anaerobic activity the energy demand is considered to be relatively high with low oxygen availability. (Glycolysis is not dependent on the presence of oxygen.) (Baechle, 2000, 76, 141, 500-505) Anaerobic activities are primarily supported by carbohydrates. During a surge of activity like a sprint, or boxer’s flurry, carbohydrates are the only macronutrients that are able to be metabolized quick enough to provide energy for the activity. The anaerobic breakdown of glucose to lactic acid provides the energy for sprinting. (Fink, 2006)

Mixed martial arts training consists of an infinite number of training methods. There are a few that are more standard or common not only to martial arts but to all athletes. These training types are long/slow distance (LSD), pace/tempo, repetition and Fartlek. These 4 training types are considered to be aerobic endurance training methods each with varying frequency, duration, and intensity. The aerobic system is the primary source of energy while a body is at rest and during light activity. The primary fuel for the aerobic system is carbohydrates and fats. As activity intensifies the body prefers carbohydrates over other sources. (Baechle, 2000, 80)

Quite often in matched activity like martial arts fighting, each opponent attempts to overwhelm the other through a flurry of activity and techniques. This is quite similar to sprinting drills. During an all-out sprint or flurry, 100% of the energy is derived from carbohydrates. (Baechle, 2000, 80) Muscular fatigue is experienced under conditions of an inadequate oxygen supply combined with high concentrations of lactic acid. The higher lactic acid leads to a higher hydrogen ion concentration each seemingly inhibiting the glycolytic reactions. This eventually leads to muscle failure. (Baechle, 2000, 76)

A martial artist will often begin a fighting match looking like they just finished a 5 round bout. This is due to a full and complete warm up. This warm up is more than the 5-12 minute warm up most of us practice. The fighter needs to be at the peak of their strength and speed potential upon entering the field of battle. Oxygen consumption increases significantly upon the onset of [increased] activity. The rate of breathing increases until the demand for oxygen is equivalent to the supply. While there is an imbalance between supply and demand of oxygen the body must utilize the anaerobic mechanisms. A fighter is better “protected” if the imbalance is rectified prior to beginning the bout. This is because the fighter will depend less on the anaerobic system and utilize the aerobic system more. Anaerobic system is the workhorse when exercise increases or is prolonged. The first initial surge, about 30-60 seconds is fueled by the anaerobic system. After that, the aerobic system takes over as the primary energy supplying workhorse. When a fighter has conditioned both systems to operate at max capacity, many fast and furious rounds may be fought. (Baechle, 2000, 86)

As a martial artist fights with an opponent it is important to utilize the flurry to overwhelm and dominate an opponent. However, the danger and risk of “emptying the tank” can be all too real. If not conditioned properly a dominating fighter can quickly become a defeated warrior face down on the field of battle. A martial artist often has amazing cardiovascular endurance. This is usually a byproduct of repetitious practice of techniques and maneuvers. Also a martial artist will purposely train for endurance in an attempt to keep their body from using the anaerobic energy system as a primary source of energy. Increased stamina (VO2 max) will surely help a fighter win his bout. When a fighter realizes they are without air and without energy that fighter has been defeated from within. (Baechle, 2000, 140-153)

“A person’s greatest asset becomes their greatest weakness when overextended.” — Jesse Harshbarger

References:

Fink, Heather Hedrick., Lisa A. Burgoon, and Alan E. Mikesky. Practical Applications in Sports Nutrition. Sudbury, MA: Jones and Bartlett, 2006. Print.

Baechle, Thomas R., and Roger W. Earle. Essentials of Strength Training and Conditioning. Champaign, Ill. [u.a.: Human Kinetics, 2000. Print.