Energy Systems Training for Combat Sports

Energy Systems Training for Combat Sports   A practical guide to ATP‑PC, anaerobic, and aerobic training using clear metaphors

This coach‑ready guide translates complex physiology into simple, practical tools for combat sports. Using the Lightning (ATP‑PC), Thunder (anaerobic), and Rain (aerobic) metaphors, it helps coaches understand how athletes produce energy — and how to train each system effectively.

Inside, you’ll find:

• clear explanations of the three energy systems

• ready‑made conditioning templates

• work‑to‑rest ratios based on scientific principles

• weekly progressions

• intensity guidelines

• striking, grappling, and mixed‑mode sessions

• Pencak Silat–specific applications

• integrated “Storm” rounds that blend all systems under fight‑realistic pressure

This guide is designed for coaches who want to plan sessions with confidence, adjust intensity correctly, and build conditioning that transfers directly to competition performance. Suitable for all ages and levels, including senior athletes.