Proper cardio conditioning for MMA

[Matthaibox]

Should I incease the distance I run or keep the distance the same and decrease the time? Right now I run 1 mile per day in about 10 minutes. What is the proper way to condition so I can hold up in a match? Just increase the speed little by little?

 

[adam02]

High quantities of sprints with minimal rest between.

 

[ouboxer]

my personal philosophy on conditioning for combat sports is to make the running or whatever your doing specific to what your going to be doing. if your going to be fighting 3, 3 minute rounds for example run 3 800 meter runs with one one minute rests. do weight lifting circuits, or pad work that simulates rounds. I also think distance running and spirts are very benificial. distance running helps your ability to train longer and really helps when your digging deep for energy at the end of rounds. sprints helps speed and expolsiveness as well as condidtioning in an intense fight. there are tons of running programs you can do. I think a mix of distance, sport specific, and sprinting will give you the overall best results. i really think crosstraining works well. remember conditioning is a process and does not happen over night, make a plan, set goals, and progressions, and stick to it.

 

[Matthaibox]

That makes sense.. is there any difference between running the tredmill and running on a track

 

[ketamine]

That makes sense.. is there any difference between running the tredmill and running on a track

Always heard people say treadmill is easier than running on the track. I personally think treadmill is harder b/c it forces you to maintain your speed while running on track/street/etc. you can slow down when you are tired and not realize it. Still, just increase treadmill angle to 2-3% grade and most would consider them equivalent.

With that said, I don't think running is the best way to train for MMA. Sure, include it in your training, but you need to be doing things that simulate competition. MMA includes your entire body while running is mostly legs. You could run 5 miles a day but not be in shape to do one 5 minute round of MMA b/c they are different. The #1 thing you should be doing is rolling and fighting rounds just like you will in a real match. In fact, if you are doing 3 three minute rounds in a fight, then I say you should be going 3 ten to fifteen minute simulated rounds so that when you get in a real competition, the 3 minute rounds will seem like nothing.

 

[alfromsleep]

Pedro Rizzo was the man who said 'Runners run, Fighters Fight'. Train in what you are training for

 

[hippiass]

I do sprints for 5 minutes to simulate a round (or until i cant do it anymore). My plan is to do that until i reach a full 5 rounds.
I also alternate between treadmills & track running.

 

[Soid]

That makes sense.. is there any difference between running the tredmill and running on a track

I personally find running on a treadmill much more difficult. It could be a mental thing as well. Running on a treadmill puts a lot of stress on my mind since you're in 1 position and it forces me to run the same speed continuously.

 

[Brendon Katz]

www.rosstraining.com

i know i sound like a walking advertisement, but iv never done a better conditioning program in my life than the one in infinite intensity, and iv been around the block a lil bit.

 

[JRT6]

Some guys swear by distance running and for some guys like me it's just an exercise in futility and one injury after another. I don't think running specifically is at all nessessary. However running some 400m intervals kicks serious butt and dosen't give me all the problems of distance running

 

[Safari_Punch]

Some guys swear by distance running and for some guys like me it's just an exercise in futility and one injury after another. I don't think running specifically is at all nessessary. However running some 400m intervals kicks serious butt and dosen't give me all the problems of distance running

12 burpees
24 pushups
36 squats
400 M sprint

Rest and repeat for a total of 4 sets.

Great workout.

 

[Brad Morris]

Both long distance running and shorter sprints are important to a fighter. I am a big believer in H.I.I.T. I feel that this is a far more sports specific form of training for mma and should have priority over long distance running!

I use tabata intervals normally in the form of sprints or on the rower, and I like doing 400m intervals as well! One brutal form of interval training interval training are Litvinov Sprints.

To do a Litvinov Sprint you need to perform 8 reps of a heavy movement like squats or deadlifts (I use a 660 lbs tyre as it is easier to set up than a power rack and plate weights and does not have to be sheltered from the weather). Then you immediately sprint 400m rest and then repeat twice more for a total of three sets.

So to put it simply
8 reps (squats, deadlifts, tyre flips) then immediately sprint 400m, Rest for 3 to 5mins x 3

 

[Chris H]

www.rosstraining.com

i know i sound like a walking advertisement, but iv never done a better conditioning program in my life than the one in infinite intensity, and iv been around the block a lil bit.

I second this. Infinite Intensity is the way to go if you're training for a fight.

 

[Joe Funaro]

I use this for my track workout

1/4 mile jog
8x100 meter sprints
1/4 mile jog
8x100 meter sprints

I rest 30 seconds in between sprints and rest before and after the jog. Jog is a warmup and I rest for awhile after the first set of 8 sprints so my next set can still be intense.

 

[Ian Coe]

I've been finding 5-6 mile runs, 2-3 mile fast runs and hill sprints (alogn with the obvious sparring and pad work for the correct amount of times for your fight) are doing me well

 

[Chris Guillen]

running sprints on a track is better than the treadmill any day , plus get a partner to hold pads ,punch and kick hard for a minute run a lap full speed, repeat this time run half speed, repeat but just punch this time the run one more full speed and punch and kick until you cant stand it, i usually make it about 2 minutes but the harder you push yourself the easier your fights will become.

 

[pescimove]

Since it's summer I thought I'd add the following. Got it from Chris Brennan's site and it's a good change of pace to add to the arsenal.


5 minutes treading water with only arms. Cross your legs Indian style, don

 

[UA34]

12 burpees
24 pushups
36 squats
400 M sprint

Rest and repeat for a total of 4 sets.

Great workout.

I'm gonna try that today in the middle of the texas heat. hopfully i wont passout!!

 

[surf2live2surf]

I would think when training you should do roughly the same length of round that your fight will be. Training 10-15 minute rounds teach you how to pace yourself for the entire 10-15 minutes not go hard for 3 minutes like in a real fight

 

[Prodigal Son]

Not a big believer in distance running or loads of road work for MMA training or any combat sport. Sprints work well, anything with quick bursts/explosive energy, anaerobic conditioning, and taxing exercises that induce quick oxygen debt.