Have you heard the saying, cardio is the hardest thing to get and the easiest to go? Well I have and it’s no joke to experience both sides of gaining it and losing it. I’ve had great levels of cardio with the ability to play consecutive basketball games with no issues. I’ve been able to roll on the mats during jiu-jitsu here in Orlando and feel like I could go all day. Then I started working more hours at my job and not being as active as I once was. My cardio training went out the door and I felt like getting winded was all too common now. In an effort to up my training and achieve the level of cardio and conditioning I desire, I am constructing a view on mixed martial arts cardio for the amateur and pro fighter. This view will also adhere to any athlete regardless of sport.
First off I would like to point out I am not a medical professional, so by adopting or incorporating any materials listed throughout this context you do so at your own risk. Make sure to properly stretch before, during, and after each exercise to lessen the chances of injury.
Now everyone is different when it comes to cardio. One may have their own ways to build up their endurance. One might cycle for a portion of the afternoon, while the other may jump rope for an hour. It comes down to what works best for you, however, in the world of mixed martial arts you must condition your whole body.
First off I would like to point out I am not a medical professional, so by adopting or incorporating any materials listed throughout this context you do so at your own risk. Make sure to properly stretch before, during, and after each exercise to lessen the chances of injury.
Now everyone is different when it comes to cardio. One may have their own ways to build up their endurance. One might cycle for a portion of the afternoon, while the other may jump rope for an hour. It comes down to what works best for you, however, in the world of mixed martial arts you must condition your whole body.
Shadow boxing
I am going to start by talking about warm up training. I feel that shadow boxing is very useful for warm up training. It allows your body to become loose and gets your blood flowing. Here you will throw punch combinations, knees, elbows and kicks. Shadow boxing is ideal if you go 2-3 minutes as a warm up.
Heavy Bag Training
Up next is heavy bag training which encompasses many aspects of mma. The heavy bag is a wonderful tool to use for kicking, punching, kneeing, and elbowing. Consistent training on the heavy bag will benefit cardio, coordination, technique and overall power. After a proper warm up with shadow boxing and a short rest, begin striking the heavy bag in 5 minute intervals. For fights that consist of 3 rounds and 5 minutes each you would want to train 15 minutes overall with 30-60 seconds rest in between.
Up next is heavy bag training which encompasses many aspects of mma. The heavy bag is a wonderful tool to use for kicking, punching, kneeing, and elbowing. Consistent training on the heavy bag will benefit cardio, coordination, technique and overall power. After a proper warm up with shadow boxing and a short rest, begin striking the heavy bag in 5 minute intervals. For fights that consist of 3 rounds and 5 minutes each you would want to train 15 minutes overall with 30-60 seconds rest in between.
Jumping rope
Jumping rope! Unless you were born with fancy footwork then the jump rope is your best friend. Jumping rope will also improve your cardio and coordination. I believe the key to jumping rope is changing up your routine from time to time. Instead of the typical jumping rope in place, change it up to one footed jumping rope with the right foot and then switching it to your left foot. Jump higher with both feet raising the knees more and also doing double unders which is doing a double pass of the jump rope under one jump. Try jumping rope for 10-20 minutes and switch up your routine. For instance count to 100 jumps, then switch to 50 jumps on the left foot, then 50 jumps on the right foot. Now switch to 50 double unders. Vary your routine based on your individual needs and stretch out your time if needed.
Jumping rope! Unless you were born with fancy footwork then the jump rope is your best friend. Jumping rope will also improve your cardio and coordination. I believe the key to jumping rope is changing up your routine from time to time. Instead of the typical jumping rope in place, change it up to one footed jumping rope with the right foot and then switching it to your left foot. Jump higher with both feet raising the knees more and also doing double unders which is doing a double pass of the jump rope under one jump. Try jumping rope for 10-20 minutes and switch up your routine. For instance count to 100 jumps, then switch to 50 jumps on the left foot, then 50 jumps on the right foot. Now switch to 50 double unders. Vary your routine based on your individual needs and stretch out your time if needed.
Speed bag and kicking pads
The speed bag and kicking pads are next on the list. The speed bag will vastly improve coordination and hand speed. This also goes for Muy Thai styled kicking pads which will work great for your legs. The training on the speed bag and kicking pads can be split up into 2-3 rounds 1-2 minutes each.
The speed bag and kicking pads are next on the list. The speed bag will vastly improve coordination and hand speed. This also goes for Muy Thai styled kicking pads which will work great for your legs. The training on the speed bag and kicking pads can be split up into 2-3 rounds 1-2 minutes each.
Sparring
Lastly I’d like to discuss everyone’s favorite: Sparring. Sparring is great because it lets you know where you are at as a mixed martial artist in the stand up game. It tests speed, conditioning, coordination and power. Sparring ideally should be divided into 3 rounds, 5 minutes each.
You will notice the exercises listed above are very similar to those used in boxing and that’s why the following exercises are encouraged to be used in your MMA training regiment also: Wrestling, grappling, running, swimming, and circuit training. All will benefit coordination, cardio, strength and mental toughness.
Lastly I’d like to discuss everyone’s favorite: Sparring. Sparring is great because it lets you know where you are at as a mixed martial artist in the stand up game. It tests speed, conditioning, coordination and power. Sparring ideally should be divided into 3 rounds, 5 minutes each.
You will notice the exercises listed above are very similar to those used in boxing and that’s why the following exercises are encouraged to be used in your MMA training regiment also: Wrestling, grappling, running, swimming, and circuit training. All will benefit coordination, cardio, strength and mental toughness.
Fight time
Remember that with the examples listed above you want to progress in your training around the areas you desire to develop. Maintain your strong points but spend a good amount of time working on your problem areas. The examples above do not have to be performed in any particular order or for specific intervals. It is always advised to get a good rest of 7-8 hours a day and have a healthy diet to obtain optimum conditioning.
Remember that with the examples listed above you want to progress in your training around the areas you desire to develop. Maintain your strong points but spend a good amount of time working on your problem areas. The examples above do not have to be performed in any particular order or for specific intervals. It is always advised to get a good rest of 7-8 hours a day and have a healthy diet to obtain optimum conditioning.
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1 comments:
i have jus read a page previous to this where strength seemed to be the main goal.you`ve hit the nail on the head cardio is key for any athlete without it your pishing in the wind.
hit my blog for some conditioning videos
http://musclenowfatlater.blogspot.com
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