Hello folks, and welcome to The Combat Blueprint, where I will be deep diving into the art and science behind ideal fight preparation for combat athletes across all martial arts, whether that be Brazilian Jiu Jitsu, boxing, mma or any other combat sport. So, whether you're a fighter looking to refine your approach, or a fan curious on what goes into a fight camp, I am here to break down the process that transforms regular athletes into fighters. Over the coming weeks, I am going to be detailing many different aspects that must be taken into consideration by fighters, in order to be 100% ready to compete at a high level, as well as tips for optimising results from training, which should hopefully translate into results in competition. I will also make clear the measures I take as I prepare for future grappling competitions.
It is important to note that fight preparation involves a mental aspect and a physical aspect, both of which go hand in hand and can both help to fully optimise the other. In my future blog posts, I am going to go into more technical detail on both of these aspects with a more advice based style, however, I first want to cover the absolute basics about what goes into each of these aspects. For today's post, I am going to be covering what, in my opinion, is the most crucial aspect of fighting, as well as the most overlooked - mental preparation. In the heat of the cage, ring or mat, a fighters physical ability is still a large part of the equation, but it is the mental game which is often the make or break for most fighters, making it a decisive role in the outcome of a fight. Just like your body needs to be conditioned, so too does your mind, and being mentally ready to place yourself into a combat situation can be decisive to your chances of success. So, what exactly are the basics of mental preparation?
1. Visualisation and Mental Rehearsal
Visualisation is a cornerstone of mental preparation for any elite athlete, and fighters are no exception to this. Visualisation goes beyond just picturing a win, although this is also important. During a fight camp, fighters will mentally rehearse every possible scenario that they may find themselves in so they are more prepared to face whatever may happen during a fight. This can involve visualising how a game plan may be carried out, to set ups, to responses to unexpected situations like being taken down. Visualisation allows for fighters to quickly move through the 4 stages of competence, starting with:
- Unconscious incompetence, where the competitor is unaware of their skill gap in a given scenario
- Consciously incompetent, where the competitor is aware of their gap in skill
- Consciously competent, where the competitor makes a conscious decision to act accordingly
- Unconscious competence, where the competitor just reacts to scenarios.
Obviously, unconsciously competent is the ideal for any fighter, as making conscious reactions in a fight can cost vital time that opponents can capitalise on. This time can win or lose fights in some cases, so drilling movements into the head of a competitor is a must to gain this reaction based performance. Having to consciously think and take time to react to an opponents decisions can also weigh heavy on the mind during a fight and distract from the overall game plan and tactical aspects that should be the main focus for a fighter. Visualisation helps with reactive behaviour in a fight, making the competitor unconsciously competent in each given scenario, rather than consciously incompetent.
Multiple studies have shown that mental rehearsal activates similar brain regions involved in physical execution. This mental activation strengthens neural pathways associated with motor skills, reinforcing muscle memory and cognitive process necessary for proficient performance. This is why visualisation is a must for fighters to perform under extreme pressures.
2. Dealing with Pressure and Expectation
The emotional pressure leading up to a fight can be just as gruelling as the intense physical aspect of the training camp. A fighter carries not only their own expectation but also those of their coaches, teammates, friends and family. The fear of failure can be paralysing, especially when taking into consideration the sheer amount that goes into the training for months in advance. However, there are methods of controlling this pressure (which will be detailed in a later post) so that it allows for the athlete to maintain a high level of performance. Notice how I said, 'controlling,' rather than getting rid of the pressure altogether. It is vital that all combat athletes recognise that high levels of pressure and nerves are a part of the sport, and they will always be present, but controlling it and stopping it from getting out of hand is important for success.
Many fighters work with sports psychologists and mental coaches to develop strategies for dealing with these feelings. Techniques such as mindfulness and meditation can help regulate anxiety and stress levels, keeping a fighter focused and their mind clear.
3. Dealing With Pre Fight Nerves
It can often be helpful for fighters to understand the reasoning behind pre fight nerves, as it allows us to rationalise what is happening inside our minds. The feeling of fear, adrenaline and anxiety are rooted in basic human survival mechanisms. When a fighter stands across from an opponent, the brain can not decipher between sport and a life-or-death situation. This is due to the brains amygdala - responsible for processing fear and emotional response - which reacts to perceived threats by activating the fight-or-flight response.
This response triggers the release of adrenaline and cortisol, which prepare the body to fight by increasing heart rate, heightening awareness and flooding the muscles with oxygen. Although the stakes in combat sports are rarely life threatening, the brain still perceives it as a primal threat. The same hormonal surge that once prepared humans for survival in ancient combat now fuels the nervous energy fighters feel before competing. It is important for fighters to note that this feeling does become easier to manage the more experienced you become at competing.
4. Building Mental Resilience
No fight camp goes perfectly. Injuries happen, sessions may be cut short, competitors could perform badly thus knocking their confidence and sometimes, the body simply doesn't cooperate. Building mental resilience comes from being able to bounce back after a setback and keep pushing forward. It is this ability that allows for fighters to push through the toughest parts of their training camps. It allows for fighters to focus on long term goals rather than short term discomfort.
Mental toughness is developed and tested within and out of the gym. The trait can be developed by training in the most uncomfortable conditions possible, exposing themselves to difficult sparring partners, and continuing to work even when their bodies are tired and their minds want them to quit. The fighters that succeed are the ones who are able to break down their mental barriers and keep striving for their long term goal, even when short term pressure calls for them to quit. This mental fortitude is what allows for competitors to step into the fight with an unwavering sense of self belief.
5. Physical Mental Connection
As previously stated, both the physical and mental aspects of fighting are interconnected. The grind of physical conditioning, sparring and drilling all serve to toughen the body and mind simultaneously. When the body is pushed to its limit, the mind is forced to follow, and through this duality, a fighter can unlock peak performance.
Future blog posts will dive deeper into the physical aspects such as strength and conditioning, nutrition, technical development and recovery, but it is crucial to remember that both the mental and physical aspects of fight preparation go hand in hand.
The next instalment of The Combat Blueprint, will explore the basics behind the physical aspect of a high level of preparation and how it ties in with mental toughness. Stay tuned as I continue to break down the full process behind elite level fight preparation
Thanks for taking the time to read
Fail to prepare - Prepare to fail
~
Jonny
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