Fighting Fit: How Interval Training Shapes Physical Performance in Martial Arts — A Systematic Review

Abstract

Success in martial arts and combat sports relies heavily on an athlete’s ability to integrate strength, endurance, speed, agility, and coordination in dynamic situations. Interval training is relevant because it stimulates multiple energy systems through moderate to high intensity training with short recovery periods. This study is a systematic review compiled according to PRISMA guidelines, reviewing articles from the PubMed database over the past five years. Six of the 212 articles identified met the inclusion criteria for further analysis. The results indicate that high-intensity interval training (HIIT) combined with specific techniques and HIIT with strength or plyometric training effectively improves aerobic and anaerobic capacity, muscle strength, speed, agility, and technical skills. In contrast, non-specific interventions such as photobiomodulation showed no significant effects. However, interindividual variation in training response exists, necessitating a personalized approach and ongoing performance monitoring. Methodological limitations in previous studies also emphasize the need for further studies with more consistent designs and more diverse populations. Overall, interval training, particularly technique-based HIIT, can be recommended as an effective strategy in improving the physical performance of martial artists.