Altitude Training for Combat Athletes: What the Evidence Actually Shows

•By Dr. Michael Chen, Exercise Physiologist

Altitude training has been an endurance athlete staple for decades.

Combat athletes are finally catching on—but most don't understand the actual mechanisms, optimal protocols, or who benefits most.

Here's what the research shows and what's mostly marketing.

The Physiological Mechanisms

At altitude (typically defined as 5,000+ feet above sea level), barometric pressure decreases. This reduces the partial pressure of oxygen, meaning each breath delivers less oxygen to your lungs.

Your body adapts:

Red blood cell production increases (more hemoglobin to carry oxygen)

Capillary density improves (better oxygen delivery to muscles)

Mitochondrial efficiency enhances (better oxygen utilization at cellular level)

EPO (erythropoietin) production rises (stimulates red blood cell production)

These adaptations take 2-4 weeks of consistent altitude exposure to develop. When you return to sea level, they persist for roughly 2-4 weeks before degrading back to baseline.

Confidence level: High. This is well-established altitude physiology, replicated across decades of research.

The Performance Impact: What We Actually Know

In endurance athletes (runners, cyclists):

Meta-analyses show 1-5% improvement in VO2 max and time-to-exhaustion performance after 3-4 week altitude camps. Effects are most pronounced in athletes with already-high baseline fitness.

In combat athletes:

Limited research. A 2017 study with 18 MMA fighters showed 3.2% improvement in VO2 max and 12% improvement in time-to-exhaustion after a 3-week camp at 7,200 feet.

Observational data from wrestling and judo athletes suggests similar benefits, but study quality is inconsistent.

Confidence level: High for endurance athletes. Medium for combat athletes (plausible mechanism, limited but supportive data, need larger trials).

Who Benefits Most?

Not every athlete responds identically to altitude.

High responders (20-30% of athletes):

  • Dramatic improvements (5-8% VO2 max increase)
  • Often have genetic markers related to EPO production
  • Tend to have good iron status at baseline

Moderate responders (50-60% of athletes):

  • Measurable but moderate improvements (2-4% VO2 max)
  • Typical response pattern

Low/non-responders (10-20% of athletes):

  • Minimal or no measurable benefit
  • May have poor iron status or genetic factors limiting adaptation

You won't know your response category until you try altitude training and test objectively.

Confidence level: High. Individual variability in altitude response is well-documented.

Training Protocols

Live High, Train Low (LHTL) - The Gold Standard

Sleep at altitude (ideally 8,000-10,000 feet) to maximize red blood cell adaptation.

Train at lower altitude (4,000-6,000 feet) to maintain training intensity and quality.

Pros: Best of both worlds—adaptation stimulus without training quality compromise.

Cons: Expensive and logistically complex (requires two locations or altitude simulation equipment).

Evidence: Strongest research support for performance benefits.

Live High, Train High (LHTH) - More Practical

Both living and training at moderate altitude (5,000-8,000 feet).

Pros: Simpler logistics, single location, cost-effective for training camps.

Cons: Training intensity must be reduced for first 1-2 weeks. Risk of detraining if intensity drop is too severe.

Evidence: Effective if programmed correctly with gradual intensity progression.

Intermittent Hypoxic Training (IHT) - Most Accessible

Altitude simulation tents for sleeping (8-12 hours/night at simulated 7,000-10,000 feet).

Train at sea level during the day.

Pros: Affordable ($200-800 one-time cost), usable at home, no travel required.

Cons: Less dramatic results than true altitude camps. Some athletes struggle with sleep quality in tents.

Evidence: Mixed. Some studies show modest benefits, others show minimal effect. Appears less effective than true altitude but still potentially useful.

Confidence level: High for LHTL and LHTH. Medium for IHT (weaker evidence, but mechanism is plausible).

The First Week Reality Check

Week 1 at altitude is miserable. Don't let anyone tell you otherwise.

Expect:

  • Persistent breathlessness during normal activities
  • Significantly worse training performance than sea level
  • Sleep disruption (waking frequently)
  • Headaches and general fatigue
  • Irritability and mood changes

This is normal hypoxic stress. Your body is adapting. Don't panic and bail on day 3.

By week 2, most symptoms resolve. By week 3, you start feeling "normal" at altitude (though performance is still below sea level capacity).

Training Progression at Altitude

Week 1-2: Reduce volume and intensity significantly

  • Drop training volume by 30-40%
  • Reduce intensity to 70-80% of sea level effort
  • Focus on technique, not conditioning
  • Prioritize sleep and recovery (you need 8-9 hours minimum)

Week 3-4: Gradual return to normal volume

  • Increase volume back toward baseline
  • Intensity can approach 85-90% of sea level efforts
  • Reintroduce higher-intensity intervals

Week 5-6: Peak altitude adaptation

  • Full training volume and intensity (relative to altitude)
  • You're as adapted as you'll get at this elevation
  • Ready to return to sea level for competition

Don't try to "tough it out" week 1 and maintain sea-level training intensity. You'll overtrain, get sick, or injured.

Maximizing Altitude Adaptations

Iron status: Get tested before altitude camp. Low iron blunts red blood cell response. Supplement if deficient (under medical supervision—excessive iron is harmful).

Hydration: Increase water intake by 50% at altitude. Dehydration is common and impairs adaptation.

Calories: Metabolic rate increases at altitude. Eat more. Chronic energy deficit sabotages adaptations.

Sleep: Extra sleep is non-negotiable. Adaptations occur during recovery.

Nasal strips: Breathing is harder at altitude (less oxygen per breath). Maximize airflow with CombatStrips to reduce respiratory work.

Confidence level: High for iron, hydration, calories, sleep. Medium for nasal strips (logical mechanism, limited specific research at altitude).

Competition Timing After Descent

This is critical—altitude benefits depend on timing your return to sea level correctly.

Days 1-7 after descent: Peak performance window

Red blood cell count is maximized. Oxygen delivery capacity is highest. Performance potential is greatest.

Ideal for major competitions.

Days 8-12: The "Dead Zone"

Red blood cell benefits are declining but you're not fully re-acclimated to sea level training. Performance often dips slightly.

Avoid competing during this window if possible.

Days 13-21: Moderate benefit window

Still some residual red blood cell elevation. Good for secondary competitions.

Day 22+: Back to baseline

Altitude adaptations have largely dissipated. No significant advantage remains.

Confidence level: High. Timing of altitude benefits post-descent is well-characterized in research.

Cost-Benefit Analysis

Who should invest in altitude training:

  • Athletes competing at national/international levels where 1-3% performance gains matter
  • Those with baseline excellent conditioning (you need fitness to benefit from altitude)
  • Athletes whose primary limitation is endurance, not technique or strength
  • Those who can commit to 3+ weeks at altitude (shorter camps show minimal benefit)

Who probably shouldn't:

  • Recreational competitors (cost doesn't justify benefit)
  • Athletes with poor baseline conditioning (fix that at sea level first)
  • Those with primarily technical deficiencies (altitude won't fix bad technique)
  • Anyone who can't dedicate 3+ weeks

Budget-Friendly Alternatives

Can't afford a month in Colorado? Options:

Weekend altitude training blocks:

Drive to altitude Friday night, train Saturday-Sunday, return Monday. Provides some hypoxic stimulus without full adaptation. Minimal cost, modest benefit.

Altitude sleeping tents:

$200-800 one-time purchase. Sleep at simulated altitude nightly, train at sea level. Less effective than true altitude but potentially useful.

Hypoxic breathing training:

Breath-hold training and CO2 tolerance work at sea level. Free. Doesn't replicate altitude adaptations but builds breathing efficiency.

Confidence level: Low-Medium. These are compromise solutions—better than nothing, but don't expect dramatic results.

Real-World Example (With Caveats)

UFC fighter Jake Morrison (hypothetical composite based on typical athlete reports):

  • 4 weeks training camp in Flagstaff, AZ (7,000 feet)
  • Returned to sea level 5 days before fight
  • Reported subjective improvement in late-round cardio
  • Opponent visibly fatigued in round 2, Morrison maintained pace through round 3

We can't isolate variables. Morrison also had:

  • Full training camp (technique and conditioning improvements)
  • Weight cut and nutrition dialed in
  • Specific opponent preparation

Did altitude training contribute? Probably. Was it the only factor? Definitely not.

This is the challenge with real-world altitude training—you can't control for confounding variables.

What We Don't Know (Yet)

Research gaps:

  • Optimal altitude exposure for combat athletes specifically (most studies use endurance athletes)
  • Whether adaptations differ between striking and grappling athletes
  • Long-term effects of repeated altitude camps
  • Whether certain grappling styles benefit more than others

Science is iterative. We're building the evidence base.

The Honest Bottom Line

Altitude training produces measurable physiological adaptations (red blood cell increase, improved oxygen delivery) in most athletes.

These adaptations translate to 1-5% performance improvements in endurance metrics when timed correctly around competition.

For combat athletes, this can mean better late-round performance, faster recovery between matches at tournaments, and sustained pace when opponents fade.

But: It's expensive, time-intensive, and only one variable among many. Technique, strength, tactics, mental game, and nutrition all matter as much or more.

If you're a serious competitor with elite-level conditioning looking for marginal gains, altitude training is evidence-based and likely worth trying.

If you're still fixing fundamental gaps in your game or conditioning, invest in sea-level training quality first.

What to look up:

Search terms: "Live high train low performance," "Altitude training combat sports," "Erythropoiesis hypoxia," "VO2 max altitude adaptation"

Prioritize: Meta-analyses and systematic reviews over single studies. Look for research in athletes (not sedentary populations). Crossover designs are ideal.

Next read: "Cardio Training for Grapplers" for sea-level conditioning protocols that don't require a plane ticket to Colorado.