Increasing anaerobic endurance is best accomplished by interval training using either general or sport-specific activities. During interval training, athletes execute repeated bouts of maximal or near-maximal exercise with brief rest periods between them. The effects are both physiological and psychological. Physiologically interval training improves the body's capacity to buffer lactic acid in the muscles and blood. However, the psychological benefits are arguably more important.
Interval work acclimates the fighter to the pain of high blood-lactate levels.
Finally, a firm aerobic base is required. Aerobic metabolism becomes increasingly important as a 10 - 20 minute fight progresses. The shootfighter who aerobically well-conditioned uses more fats for fuel and can work at higher intensities before lactic acid begins to accumulate. Moreover, aerobic metabolism is highly involved in recovery between bouts of intense exercise. Safety Considerations Three areas especially important for safety are the abdominals, neck, and rotator cuffs and must not be neglected.