Top 5 Conditioning Exercises

Discussion in 'Strength & Conditioning Discussion' started by MongoMudd, Apr 29, 2008.

  1. MongoMudd Banned Banned

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    I was wondering if anyone had their top 5 (or 10) conditioning exercises for MMA identified? I'm not talking strength training or technique, just pure conditioning. I know most exercises will overlap so that is ok. I see a lot of people favor burpees, HIIT running, bear crawls, etc. Just curious what other exercises the experts consider a necessity......
     
  2. vonanaka Orange Belt

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    1: Density work with snatches
    2: Burpees
    3: Complexes
    4: Sprints
    5: Sparring
     
  3. Ian Coe Silver Belt Professional Fighter

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    400 m sprints have got to be up there
     
  4. SnowMongoose Blue Belt

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    I'm with Ian on this one, any conditioning that hurts that much has got to be up there.
    Toss hill/stair intervals to the list as well.
    (especially interested in this thread thanks to a possibly broken hand that means no 'real' lifting for now... crap.)
     
  5. WildCard Blue Belt

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    Density work being?
     
  6. WAREAGLE Blue Belt

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    1. 440 yd. sprints
    2. Tabata (anything)
    3. Burpees
    4. DB Complexes
     
  7. MongoMudd Banned Banned

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    Can someone define "complexes" please?
     
  8. WAREAGLE Blue Belt

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    Doing exercise after exercise for a prescribed number of reps without putting the weight

    down.http://www.elitefts.com/documents/mma2.htm

    -Here is a good barbell complex routine for fighters. I prefer DB' but It doesn't really matter.

    Word of advice: err on the side of very light with these at first (like maybe just the bar for the first workout).
     
  9. vonanaka Orange Belt

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    it is in Ross's Infinite Intensity if you have it. Basically it is work over time, like snatches for 10min. Or sledgehammer swings for 10min.
     
  10. spirez Purple Belt

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    Another form of complexes is where you pair a max strength exercise with a power exercise immediately after it.

    IE a squat followed by a jump squat, bench press followed by explosive med ball chest pass etc

    Obviously this is not conditioning work though but sometimes people get confused between the two types.
     
  11. liquid! mens rea

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    *remembers last lung dump*
    *verps a little*

    why'd you have to use the 4 letter word. jeez.
     
  12. WAREAGLE Blue Belt

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    Not trying to be a douche or anything but I believe what you described is called complex training, not complexes.

    It's still very tough though, especially if you do higher reps.
     
  13. Graver Blue Belt

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    my top 5 (in no particular order)

    jump rope
    burpees
    hard sparring (probably most important over all)
    HIIT bagwork
    sprints

    honorable mention: any and all plyos
     
  14. JinKazama Silver Belt

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    ive just been stickin with burpees and sprints

    i was messin around with db snatches a while abck, wasnt usin too much weight and it was really messin with my back
     
  15. DeadMeat White Belt

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    Toss a sandbag or tire up a hill is one I think is effective for MMA.
    (throw, run to it then throw again, run to it and so on until you cry)
     
  16. Ian Coe Silver Belt Professional Fighter

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    I would replace jump rope with middle distance work (sub 20 min), be it running or jump rope, as long as it is continuous and at a decent pace
     
  17. Ian Coe Silver Belt Professional Fighter

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    Its fun isn't it :icon_chee
     
  18. Graver Blue Belt

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    Ya that's bascially what I meant...I love the varying intensity of the jump rope
     
  19. The_Bear Purple Belt

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    1. Whole Body Muscle Endurance Weight Lifting
    2. Interval Sprints (25 minutes.... jog 2-3 minutes at regular pace... then sprint for 30-60 seconds as hard as you can go. Then jog for 1-2 minutes...repeat)
    3. Squat Thrusts (Burpees)
    4. Heavy Sparring or Grappling
    5. Heavy bag rounds as intense you can go (speed and tempo emphasized)
     
  20. FuriousFist Yellow Belt

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    Noob here. What is this supposed to help accomplish?
     

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