The last time I trained Mach (together with
Matt Hume of
AMC Pankration) was for the Pride Lightweight Grand Prix a couple years back and believe me he was in shape (resting HR at 44 with great power output) and he will be again. Had he not had to fight 2 weeks after a torn ACL, his fight with Gomi would have been much different.
The best way I can answer all of your questions is to give you an example of a program so I will create a post when I evaluate Mach and discuss the scientific theory and foundation of creating his program. This should give everyone an idea of how it can be done.
As far as a test you can all do there isn't just one single test that will tell you everything, but there are several that are important.
If I had to choose just three things to evaluate conditioning that you can do without expensive equipment here is what they would be:
Resting Heart Rate: this gives a rough idea of cardiac output and for most fighters the ideal number is in the low 50s to upper 40s from my experience over the years. If it's significantly higher than that, start by improving cardiac output.
Power output at Anaerobic Threshold: how much power you can display at your anaerobic threshold is a key indicator of your endurance and power capabilities. The longer the total duration of the fight, the more important this number becomes. If you don't have access to any accurate ways to measure your anaerobic threshold then simply use one of the many formulas you can find online and estimate it (or even better take a look at
Lactate, Lactate Pro, Blood Lactate Test, Lactate Analyzer, Lactate Threshold, Anaerobic Threshold Test) Use a piece of cardio equipment that gives power output (ideally in watts) and look at your power output (or you can just look at your speed) when your heart rate hits your anaerobic threshold. As your conditioning and power improve, you will be able to display significantly more power at the same heart rate.
Fight specific heart rate variability: Perform a conditioning test that mimics the rounds/rest intervals of whatever your fight may be. If you're going to be fighting 3x5 minute rounds with 1 minute of rest then do a conditioning test (such as a treadmill run) that allows you to measure power output or distance traveled and record how far you're able to travel each round, how high your heart rate gets during each round, and how low your heart rate drops between rounds.
The best pieces of equipment for this are the woodway force treadmill and the versaclimber. Any non-motorized cardio equipment that lists power in watts or just distance can be used but those are the best. This test gives you an exact idea of how much power you're able to put out over the course of a fight, how your heart responds during each round, and how quickly it comes back down during the rest intervals. These are three of the most important aspects of conditioning and this test gives you an objective and fight specific way to measure your improvement over the course of your conditioning program.
Taken together these three tests will tell you a great deal about your conditioning level and an objective measureable way to guage your improvements. I also like to use heart rates at the end of rounds and between rounds of live sparring as well because all your conditioning the last 3 weeks of training should be fight specific.
Spreaking broadly, the lower you're able to keep your heart rate, the more power you're able to produce, and the quicker your heart rate recovers, the better conditioned and more explosive athlete you will be.
I'm sure someone could easily come up with a monthly challenge based on heart rates and power output using the information I just provided.
Hope this helps. I'll post more later.