3 Phases to Complete Combat Sport Skill Development
by Daniel Faggella
Awhile back, I spoke at a seminar that required me to put boil down my Science of Skill presentation into about 20 minutes. And from that, I’ve put together this quick reference guide to the Science of Skill system, the same process I used at my MMA gym, so that everyone can maximize the effectiveness of their mat time to become a better grappler or fighter, fast!
Phase I Evaluating Where You Are
1) Varied Feedback Methods
The mistake most people make when figuring out how to “get good fast” in a combat sport is in their own evaluation. Ask a Brazilian Jiu Jitsu player how he determines his strengths and weaknesses, and he’ll likely explain that he recalls his past performances and notes what worked and what didn’t. Or he’ll make a note of what’s working and what’s not as he’s training, such as seeing the effectiveness of his backtakes or that he’s constantly getting tapped with kimura.
While self-reflection on the past and present are good tools for evaluating one’s game, there are several other tools available.
A complete list includes the following:
- Past Reflection – self reflection
- Present Reflection – self reflection
- Film Analysis – self analysis
- Past Reflection – outside expert’s perspective
- Present Reflection – outside expert’s perspective
- Film Analysis – outside expert’s perspective
In a perfect world, a self-evaluation would include as many of these methods as possible. An objective analysis of your game from someone else, especially an expert or instructor who’s familiar with you, is a huge key to improvement. An expert opinion, as well as film analysis, both offer insights that one just doesn’t get from self-reflection alone.
2) Strengths Mapping
With your game evaluated via as many of the above options as possible, the best way to build from all that analysis is to create a summary map of your overall skill sets and where they each fit. The method I use is to map your strengths, neutral areas and areas that need improvement in each of your technical, physical and mental games. Just make sure to use your own skills as your reference point. I’ve spoken at length on this topic in the art of Jiu Jitsu, but it’s a process you can follow along with in literally any sport.
Phase II Evaluating Where You Want To Be
This one’s easy since, in this pocket guide version of Science of Skill, we’re going to assume that everyone’s primary goal is to improve as fast as possible. And here’s how to do that:
3) Critical Improvement Area (CIA) Determination
With your strengths map ready, ask other high-level instructors and training partners this one simple question: “What areas of my game, if improved upon, would have the greatest overall impact on my quick development in this sport?”
Remember that, occasionally, this involves working on both strengths and weaknesses.
Further, don’t confuse “critical improvement areas” for “things I’m bad at and need to improve upon.” Quite often, you or your instructor may find a strength area is one that you should actually work on developing further.
Once you’ve determined where you need to improve, circle or highlight those areas on your strength map.
Phase III Getting From Here To There
4) Now that you know your critical improvement areas, the next goal is to work on the “highest yielding” areas of your game. And the best way to do that is to integrate measurable, weekly goals into your regular weekly schedule.
In the name of simplicity, break your goals into drilling goals and sparring goals (which are usually the most effective). A drilling goal is one where you “rep out” a technique or sequence a given number of times or minutes. Sparring goals are, obviously, situational sparring matches focused on the areas where you’re trying to improve.
This is a system that’s simple, easy to stick to, and it can turn weaknesses into strengths in as little as three months. Just remember to start small with two or three specific goals. As an example, with a goal of improving your passing game, incorporate these goals into your routine:
- 10 minutes of foot lock reps from within your opponents guard per week
- 40 stack press repetitions per week
- Two full length IBJJF matches per week
With a full, objective evaluation of your game and an educated, outside opinion of the areas where you need to place the most emphasis, this approach will be twice as effective in furthering your improvement.
5) Re-Calibrate and Move Forward
My recommendation is that you allot three months to each improvement project followed by another evaluation, another look at your CIAs, and then another three month emphasis on your new goals. And remember that you may even want to focus on the same goal for six or even nine months.
Now you’ve got it... my quick guide for super fast improvement in your combat sport. And that improvement is easy as long as you keep training hard and training smart!
- - -
Dan Faggella is a No-Gi Gold Medal Pan Am Champion at 130 pounds - renowned for his unique “Inverted” techniques in the Brazilian Jiu Jitsu world. He has produced over a dozen Brazilian Jiu Jitsu DVD Instructional Videos & Books - and his FREE “Be The Octopus - Top Inverted Players” PDF Training Manual can be found online at: microbjj.com
Weekly Tips for Physical Dominance!
Blog Categories
All Categories #athleticism #athleticmastery #athleticperformance #athletictraining #boxingtraining #dancebenefits #danceinsports #fighterconditioning #gymnasticsdrills #mma #sportstraining #tailoredtraining #warmup accommodating resistance aches and pains action active lifestyle active recovery active recovery techniques adaptability adapting techniques adapting to competition advanced recovery techniques aerobic exercise benefits aesthetics affordable eating for athletes affordable gym essentials age-defying workouts ageless fitness agility agility drills agility training agility workouts aging athletes aging athletes workout aging combat athletes aging gracefully aging grapplers aging in martial arts alcohol alcohol and sports alcohol reduction alcohol's impact on fitness altitude chamber ancient warriors anti-aging fitness anxiety assessment athlete athlete conditioning athlete development athlete guidance athlete lifestyle athlete mental health athlete mental training athlete mindset athlete nutrition athlete performance athlete productivity athlete recovery athlete recovery methods athlete rest athlete training athlete training tips athlete well-being athlete wellness athlete's guide athlete's health athlete's journey athlete's shoulder athlete's well-being athletes athletic coaching athletic conditioning athletic development athletic genetics athletic greatness athletic health athletic improvement athletic meal planning athletic mindset athletic performance athletic performance science athletic potential athletic preparedness athletic progress athletic prowess athletic recovery athletic recovery techniques athletic rotation athletic success athletic testing athletic training athletic training myths athletic upbringing athleticism athletics athltic performance autonomic balance back pain relief balance balance and stability balanced diet balancing act bar speed technology battling ropes behavioral change benefits of sauna after exercise benefits of supplements best fitness presents beta-alanine big fight big toe bilateral exercises biological necessity biomechanics bjj bjj conditioning bjj grip training bjj kettlebell bjj strength and conditioning bjj strength exercises bjj strength training bjj strength training workout bjj training bjj training tips bjj workout bjj workouts blue zone diets blue-collar strength body preparation bodybuilding bodyweight bodyweight exercises bottled water bottom-up exercises boxers boxing boxing conditioning boxing conditioning workouts boxing fitness boxing footwork boxing for beginners boxing history boxing legends boxing mistakes boxing myths boxing power boxing science boxing skills boxing sparring boxing strength training boxing technique boxing techniques boxing tips boxing training boxing workouts bracing techniques brain health brazilian jiu jitsu brazilian jiu-jitsu breath breathing breathing for performance breathing techniques budget-friendly nutrition budget-friendly workout gear building momentum building muscle after 40 burnout prevention business ideas caffeine cage combat calisthenics carbohydrate repletion carbohydrate restriction carbohydrates cardio cardio and conditioning cardio workouts cardiovascular endurance career transitions challenges challenges in jiu jitsu champion's journey champion's mindset charity child development child fitness christmas fitness gifts circuit training for mma clarity clean and jerk climbing rope climbing techniques coach coordination coaching cold plunge benefits cold therapy cold therapy in sports college wrestling collegiate wrestling combat athletes combat sports combat sports athletes combat sports conditioning combat sports mastery combat sports training combat training combined training strategies communication community competition competition preparation competition readiness competitive advantage competitive boxing competitive edge competitive training for seniors concurrent training concurrent training for fighters concussion concussion side effects concussions conditioning conditioning for athletes conditioning for bjj conditioning for mma conditioning workouts conjugate training consistency consistency in sports continuous improvement contrast therapy in sports convenience drawbacks convenient healthy meals cool down exercises coordination coping mechanisms coping strategies coping with defeat core core exercises for boxers core stability core strength core training crawling crawling exercises crawling patterns creatine cross-training cross-training for fighters cryotherapy and athletic performance culture curcumin cutting weight cutting weight for bjj cvac cvac machines daily fitness tips daily improvement daily routines debunked myths dedication dehydration determination detrimental habits diet diet and fitness diet and testosterone diet for bjj dietary supplements digital age digital detox digital distraction discipline distractions diverse play dominance doping drawbacks of supplements drills durability dynamic stretches dynamic stretching dynamic work dynamic workouts eating habits eating well in a busy world effective communication in sports electrolyte replenishment elevate performance elite performance elite wrestlers emotional balance emotional challenges emotional intelligence emotional resilience emotional stress endurance endurance activities endurance building endurance training energy drinks energy systems in sports enhancing athletic performance enhancing grappling performance equipment exercise exercise consistency exercise equipment under $500 exercise for aging athletes exercise for seniors exercise guide exercise intensity exercise optimization exercise order exercise physiologist exercise physiology exercise programming exercise science exercise science for seniors exercise science in martial arts exercise science insights exercise variables exercises exercises for jiu jitsu explosive advantage explosive power explosive strength extraordinary strength eye training fame fame and media farm life fast healthy eating fast-twitch muscle fasting for athletes fatigue fatigue management feamle athletes feet female fighters training female martial artists fight nights to remember fight preparation fight training fight training workout fight week fight week nutrition fight weight fighter assessments fighter conditioning fighter diet fighter diet plan fighter performance fighter preparation fighter safety fighter tips fighter training fighter workout plan fighter's fitness fighter's guide fighter's mind fighters fighting fighting techniques fighting training finances fitness fitness buff fitness comeback fitness community fitness diversity fitness enthusiast fitness equipment for small spaces fitness for fighters fitness for wrestlers fitness goals fitness habits fitness history fitness journey fitness mindset fitness misconceptions fitness motivation fitness myths fitness regimen fitness sabotage fitness strategies fitness tips fitness tips for aging fitness tips for boxers fitness training fitness trends flexibility flexibility exercises flexibility training flow state fluidity of motion flywheel resistance flywheel resistance training flywheel training focus focus in sports focus strategies food and nutrition food industry in the united states foot foot and ankles foot arches foot exercises foot strength footwork drills force-velocity curve foundational movement foundationofstrength french contrast training fueling strategy full-body strength fun workout games functional fitness functional range conditioning functional strength gains genetic predisposition genetics genetics in sports getting back in shape gift ideas for fitness enthusiasts giving back global perspective global wrestling glute activation goal achievement goal setting gpp workouts grappler endurance grappler flexibility grappler training grapplers grappling grappling myths grappling strength grappling strength training grappling techniques gratitude for athletes grip grip exercises grip improvement grip strength grip strength exercises group training benefits growth mindset guard mobility gym diet gym discipline gym efficiency gym habits gym training gym workouts gymnastics progressions habit formation habits hand exercises hand health hand protection hand strength hand strength assessment hand strength exercises head injuries healing health and wellness health benefits health discipline health preservation health technology healthcare professionals healthy aging healthy eating healthy habits healthy holidays healthy lifestyle healthy living healthy movement healthyeating heart rate heart rate monitors heart rate zones heat acclimation with sauna heat therapy for muscle recovery heavy bag workouts help others high altitude chambers high mileage high school sports high-intensity training hip exercises historical feats history history of supplements holiday eating holiday fitness shopping list holiday fitness tips holiday health holiday indulgences holiday nutrition holiday season holiday stress holiday wellness holidays holistic development holistic fitness holistic nutrition home gym equipment home post hormone health how to prepare for a fight human strength hydration hydration benefits hydration strategies hydrogen water ice bath benefits ice bath recovery time ice bath temperature for athletes ice baths ice baths and immune system ice baths for athletes iconic fights impact of supplements improve technique increase strength incredible strength individualized workouts inflammation information overload injury injury management injury prevention injury prevention for grapplers injury risk inmate strength inner critic intensity intentional training intermittent fasting international wrestler interval workouts jiu jitsu jiu jitsu exercises jiu jitsu workout jiu-jitsu jiu-jitsu for kids jiu-jitsu recovery jiu-jitsu strength training jiu-jitsu techniques jiu-jitsu training joint flexibility joint health joint mobility judo fitness tips jump rope training jumping kettlebell kettlebell exercises kettlebell workouts kickboxing kickboxing legends kids exercise kids fitness kinetic chain knee health knee injuries knockout power knockout punch labor-intensive work lat pull-down lean muscle learning styles leg strength leg strength for boxers legendary fighters legends lifelong strength lifelong success lifestyle changes lifestyle for athletes lifestyle habits lift speed lightning-fast kicks loaded carries long-term athletic development long-term benefits longevity exercises losing weight lower body training macronutrient balance magnesium making weight martial arts martial arts conditioning martial arts fitness martial arts strength training martial arts training martial arts wellness master class boxing masters athletes masters bjj masters division fitness masters jiu jitsu masters-aged grapplers meal planning medicine ball men's health mental mental conditioning mental focus mental fortitude mental health mental health in sports mental preparation mental resilience mental resilience in sports mental resilience training mental skills training mental strategies mental strength mental strength in sports mental stress mental toughness mental training mental training for athletes mental well-being mind game in sports mind-body connection mind-body wellness mind-muscle connection mindful exercise mindfulness mindfulness in sports mindset mindset training mineral water mixed martial arts mixed martial arts training tips mma mma cardio mma cardio workout mma champions mma coaching mma conditioning mma conditioning drills mma conditioning routine mma epic battles mma exercises mma meal plan mma nutrition mma performance mma preparation mma recovery mma recovery techniques mma strength and conditioning mma strength training mma training mma weight training mma workout routine mobility mobility and flexibility mobility training modern athletes modern boxers momentum monastic wisdom motivation motivation techniques movement patterns muay thai classics muay thai conditioning multi-plane exercises muscle building muscle building foods muscle development muscle endurance muscle growth muscle imbalance muscle maintenance muscle mass muscle memory muscle recovery muscle retention with age muscle soreness muscle soreness and ice baths muscle strengthening natural athletes natural testosterone boosters nature's healing ncaa neck exercises neck health neck strength neck strength and concussion prevention negative effects of weight cutting nervous system training new goals news nitrate nootropics nutrient-dense foods nutrient-rich foods nutrition nutrition for athletes nutrition for boxers nutrition for fighters nutrition for young athletes nutrition guide nutrition tips old man strength olympic weightlifting omega-3 omega-3 fatty acids optimal boxing performance optimal performance optimal recovery times orthopedic health outdoor outdoor activities outdoor recovery overall health overcoming challenges overcoming excuses overcoming fear overcoming limitations overcoming obstacles overtraining parasympathetic dominance passion peak athletic performance peak performance peak performance in mma peaking peaking strategies peds peer influence in sports peptides performance performance enhancement performance evaluation performance impairment performance improvement performance metrics performance nutrition performance optimization performance psychology performance testing performance-enhancing drugs periodization perseverance personal development ph water philanthropy physical activities physical activity physical challenges physical conditioning physical demands physical development physical education physical fatigue physical fitness physical health physical health over 50 physical matchups physical preparation physical strength physical stress physical therapy physical training plyometric exercises plyometrics positive self-talk positive teammates post-training recuperation post-workout post-workout ice bath post-workout recovery posture power power building power generation power lifting powerlifting pre-competition routine pre-competition strategies pre-supplementation preparation pressure preventing knee pain prison workouts probiotics professional fighting progressive overload proper nutrition protein protein for fighters protein intake psychology pull downs pull ups pull-ups punch power punching accuracy punching power punching technique punching techniques quality sleep quality vs quantity quick nutrition tips range of motion reaction time reaction times recognition recovery recovery habits recovery methods recovery nutrition recovery science recovery strategies recovery techniques recreational athlete recreational athletes recreational boxing rehydration rejuvenation relaxation methods relaxation techniques repetitions resilience resilience training resistance to change resistance training rest rest and recovery rest and rejuvenation rest day rest days rest for athletes rib cage rice method robust grappler program rock climbing rope climbing rotational exercises running rural lifestyle sacrifice safe weight loss safety sauna sauna and cardiovascular health sauna and ice baths sauna and stress reduction sauna benefits for recovery sauna for endurance athletes sauna therapy for athletes sauna use for muscle recovery saunas schedule scientific strategies screen time screen time and fitness sedentary lifestyle sedentary lifestyles self-care habits self-compassion self-control self-defense self-discipline self-sabotaging habits senior athlete training senior fitness senior health shadow boxing shoulder blade movement shoulder exercises shoulder health shoulder strength shoulder workouts shoulders signs of overtraining skill development sleep sleep duration sleep for recovery sleep hygiene sleep optimization sleep quality sleep science snatch social challenges social media sparring tips speed speed and agility speed and power speed and power training speed training speed training techniques speed vs strength sport science sports sports coaching sports conditioning sports discipline sports injuries sports medicine sports nutrition sports odyssey sports performance sports psychology sports science sports supplements sports training sports vision training sprinting sprinting techniques stability stamina stamina improvement staying focused steam room steroids strategic meal planning strategic workouts strengh strength strength & conditioning strength & conditioning for combat athletes strength and conditioning strength and endurance strength and power strength and technique balance strength building strength building diet strength building drills strength coaching strength conditioning strength exercises strength exercises for mma fighters strength feats strength for mma