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How To Improve Cardio and Endurance When Training MMA

Many fighters and athletes have big problems with cardio and stamina.

For example, Kimbo Slice vs Dada 5000 at Bellator 149 was one of the worst MMA fights ever. The first two minutes of the first period was great, but both fighters gassed early on and it looked like they were throwing punches under water during the later rounds.

The two were heavily booed, and it was one of the most boring matches to watch.

Bad endurance is a big problem in many sports. Let’s see how to boost your levels and turn yourself into a cardio machine!

Poor Conditioning – Things To Work On

The first and the basic thing–what is your discipline? Are you a runner, a mixed martial artist, a brazilian jiu-jutsu competitor? Every single discipline has its own list of pros and cons, positive and negative things.

Sports-Specific Training

Now let us make a comparison. An MMA match mostly lasts 3×5 minutes. Running disciplines might last from 10 seconds to 2 hours. The basketball game is 4×10 minutes, while a soccer match is played 2×45 minutes. Why am I writing this?

You can’t boost slow-twitch fibers: for anaerobic sports! If you run a long distance, then your training is based around continuous work and smaller weights but a higher number of repetitions. You’ll never see a good long-distance runner working with huge weights and 4-6 reps.

MMA-Oriented Workout – An Example

Preparing an athlete for the competition also depends on the choice of the opponent. Is he a cardio machine, a superb striker, or a grappler who constantly tries to take the game down to the canvas? That is technical preparation, now we will discuss the physical part.

Key point: simulate realistic conditions at least 2-3 times per week because there is no better way to make your body adjust. Now let us go through the way of a physically unfit MMA warrior to the cardio machine. Three weeks of good preps can boost your skills up!

Note: Let’s assume your mitt training, sparring or BJJ sessions remain the same, and you train at your dojo in the evening. Let’s see what should be done in the morning (three pieces of training per week).

Week One

Monday

Let’s work on aerobic conditioning. This is very important when you enter the later rounds. Run 10 kilometers in a continuous pace, 50% of your maximum abilities.

Wednesday

Make a circuit in the gym. Every exercise is done 5 minutes with low weights (let’s say 30% of your 1 RM – https://en.wikipedia.org/wiki/One-repetition_maximum ), and add bodyweights in your circuit. Make sure you perform 5 different exercises.

This is an example (work at a moderate pace during the first week):

See-saw situps – FORM, 5 minutes
60 seconds rest

Sliding see-saw situps – FORM, 5 minutes
60 seconds rest

Upright rows – FORM, 5 minutes
60 seconds rest

½ squats – FORM, 5 minutes
60 seconds rest

Two leg mountain climbers – FORM, 5 minutes

The end of the session.

Friday

You need a heavy bag for this session. We will combine five different training routines.

Short punches 30 seconds

Kicks 30 seconds

Clinch strikes 30 seconds (elbows, knees, punches)

Pushing techniques (sidekick, front kick, jab, uppercuts, and sprawls are allowed), 30 seconds

Strong strikes (anything is allowed, strike as hard as possible, but not too often), 30 seconds

The end of the round

5 sets

Week Two (Light Progress)

Monday

Let’s work on aerobic conditioning. This is very important when you enter the later rounds. Run 10 kilometers in a continuous pace, but increase the pace to 60-65% of your maximum abilities.

Wednesday

Same like the previous Wednesday, but increase the pace and add one extra drill.

See-saw situps – 5 minutes
60 seconds rest

Sliding see-saw situps – 5 minutes
60 seconds rest

Upright rows – 5 minutes
60 seconds rest

½ squats – 5 minutes
60 seconds rest

Two leg mountain climbers – 5 minutes

60 seconds rest

Kneeling battle rope ducking – FORM, 5 minutes
60 seconds rest

Cobra rotations – FORM, 5 minutes

The end of the session.

Friday

Same like last Friday, but six different exercises, and increase the pace.

Short punches 30 seconds

Kicks 30 seconds

Clinch strikes 30 seconds (elbows, knees, punches)

Pushing techniques (sidekick, front kick, jab, uppercuts, and sprawls are allowed), 30 seconds

Strong strikes (anything is allowed, strike as hard as possible, but not too often), 30 seconds

Combos (at least three strikes per attack), 30 seconds

The end of the round.

5 sets

Week Three (All Or Nothing)

Monday

Run five kilometers, but stick to the interval training, run 30 seconds fast, 30 seconds slowly until you complete the whole distance.

Wednesday

Same like the previous Wednesday, but increase the pace and add one extra drill.

See-saw situps – 5 minutes
60 seconds rest

Sliding see-saw situps – 5 minutes
60 seconds rest

Upright rows – 5 minutes
60 seconds rest

½ squats – 5 minutes
60 seconds rest

Two leg mountain climbers – 5 minutes
60 seconds rest

Kneeling battle rope ducking – 5 minutes
60 seconds rest

Cobra rotations – 5 minutes
60 seconds rest

Frogs – FORM, 5 minutes

The end of the session.

Friday

Same like last Friday, but seven different exercises, and increase the pace.

Short punches 30 seconds

Kicks 30 seconds

Clinch strikes 30 seconds (elbows, knees, punches)

Pushing techniques (sidekick, front kick, jab, uppercuts, and sprawls are allowed), 30 seconds

Strong strikes (anything is allowed, strike as hard as possible, but not too often), 30 seconds

Combos (at least three strikes per attack), 30 seconds

Fire at will, free fight, 30 seconds

The end of the round.

5 sets

Remember how your cardio looked at the beginning of week 1? Test your skills in week 4 and you’ll notice a significant level of improvement!!!

Filed Under: Programs, Training

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