Cardio for Standup Fighting

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neosamurai1979

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What kind of cardio should I be doing for standup fighting only - Muay Thai. I read a lot of threads suggesting that HIIT is ideal for MMA, but does the same hold true for Muay Thai? Or should I go with a long run?
 
just use your own logic here. train for the conditions that will be presented to you. nothing is more important then this.

so take that and chew on it for a moment. does running long distance really translate to what you see going on in the ring? hell no.

so yes most people are right when suggesting high inesity interval training for fight conditioning.
 
Anyone have a good routine for achieving this??
 
plyometrics, sparring, weight circuits - all at a pace to get you gasping for air, for a good period of time (1 to 2 hours with short breaks). Hill sprints, 50m sprints, 100m sprints, more sparring - the list goes on.

...and dont forget the stickies.
 
Don't ignore long distance running. It doesn't have to be a marathon but regular 3 mile jogs are good. In between rounds you get 1 or 2 mins rest. Within that time you need to catch your breath as the saying goes. This will be easier if you have done some long slow runs, basically you'll feel like you are resting when you heart and lungs are operating at the pace they work when doing the long run instead of trying to get to walking around pace.

After a decent base of slow runs work in the program found here. http://www.t-nation.com/readTopic.do?id=459414 IBUR as the website calls it will kick you into awesome condition for the ups and downs that happen during the round. If you are really doing it all out you will be wrote off at the end.

Then if you can run the bleachers once a week or so to shake things up. After a slow jog to warmup we do bleachers in 3 min rounds. The place we run has 40 cement steps to the top, we run for 3 mins and rest for one, up to 10 rounds.

Even after all that you can get tired in a round, because of getting hit and the full on fury of another person trying to take your block off.
 
Don't the fighters in Thailand start the day with a 5 mile run before they start training for the day? I think it would be helpful intergrated with sprints.
 
Ok, i personally love variety in mine. mix up the excercises and times. For example, run one day, sprint another, jumprope another , do sport specific stuff another, stairs,burpees another...

Mix up the times, ill do 30s max intensity with 30 seconds or a minute rest, or 1 minute on, 30s-1min off, or 2minutes on, 1 minute off.... or ill run for like 20 minutes with intermittant sprints thrown in

I usually do it like this, condition 3 days a week

day 1 ill go on the stair master for 20-25 minutes with alternating sprints on it

day 2 ill do 1-2 minute intervals of burpees

day 3 ill do punchout drills for 30s rds and kickout drills for 30s-1min rounds and then some jumprope sprints or burpees

then in class i do lots of sport specific burst training like 30sec fast kick drills or bag drills.
 
Burpees.. Ouch or should I say "Puking sound"

Great thread I'd love to see more routines I have 10-2 minute rounds coming up in June for a belt test so its all about conditioning and heart so I need a bit of help....
 
Good advice here. Our sport is about 70-80% anaerobic (sprints, interval running, burpees, etc) and 20-30% aerobic (distance runs). You should pattern your roadwork around that. Also, don't forget punch-out drills, they're VERY effective
 
Do lots of jump rope, it has helped me immeasurably in my cardio training, elliptical trainers are great also depending if you have access to them, try to change up your cardio routines so you body doesn't get used to the same thing, if you ahve a bike those are great as well.
 
Nope never ever run distance it wont do shit for you. I mean just because the old time fighters used to go 15 hard rounds using lond distance running doesnt mean it works. I mean come on the UFC guys have much better stamina than Marciano, Arguello, Pryor, Louis, ALi.
 
Running, plyometrics, and skipping rope is - IMO - all you really need... the sparring / bag sessions will take care of the rest.
 
Vilo Magee said:
Nope never ever run distance it wont do shit for you. I mean just because the old time fighters used to go 15 hard rounds using lond distance running doesnt mean it works. I mean come on the UFC guys have much better stamina than Marciano, Arguello, Pryor, Louis, ALi.
Click to expand...


What about for GPP? I know that long distance stuff doesn't really do much for fighters, however, doesn't it come into play just to get someone in good enough shape to train? I know you're a pro fighter and all, but I think fighters at least be able to do some long runs as a form of general fitness.
 
i dont know man marciano had some crazy cardio...


go to trainforstength.com, and check out taku's intervals
 
Vilo Magee said:
Nope never ever run distance it wont do shit for you. I mean just because the old time fighters used to go 15 hard rounds using lond distance running doesnt mean it works. I mean come on the UFC guys have much better stamina than Marciano, Arguello, Pryor, Louis, ALi.
Click to expand...




"Also for your cardio do not buy into the bullshit about distance running not working if you are a fighter who fighs you need to run plain and simple it is a time proven method."

http://www.sherdog.net/forums/showthread.php?t=280507&highlight=running+long+distance





u said that in an old post, not to try to contradict u but i happened to be searching thru old posts about sprinting and jogging
 
deadpool said:
What about for GPP? I know that long distance stuff doesn't really do much for fighters, however, doesn't it come into play just to get someone in good enough shape to train? I know you're a pro fighter and all, but I think fighters at least be able to do some long runs as a form of general fitness.
Click to expand...

i agree you could do some long runs for GPP but if I am already doing HIIT runs for GPP I would prefer farm boy stuff and BW excersices.
 
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