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conditioning training for MMA fighters?

anyone have any ideas for good conditioning exercises for a MMA fighter? something that will go with being able to last all three rounds?
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JonNorth: like llulko said, tabata protocol is great because of the high intensity and sparse rest. any form of HIIT should be a staple in any fighter’s training regimen cause it helps to simulate the stop n go nature of fighting.

it would also be a good idea to add a lot of plyometric (explosive) movements and olympic lifting. i’ve heard that GSP is a huge proponent of both HIIT and plyometric stuff and you’d be hard pressed to find anyone, fighter or not, in better shape than he is.
  • 03/15/2010
 
barbelldog: the two fighters that train eith me I will hook up to a APT pulling harness and a chevrolet Z71 pick up and have them do as follows in 115 yd increments great cardio and whole body workout.
this is continuouse no break we go 1/8 down and 1/8 mile back.
every fifteen yard switch form
begin with walking truck out go directly into long stride walk then quick heel toe finally  sprint then cycle over.
  • 03/13/2010
 
llulko:

Have your ever tried Tabata or metabolic circuit work
This is one example of tabata
Tabata:
 
Take one exercise and perform it in the following manner:
 
 
1) for twenty seconds, do as many repetitions as possible.
2) Rest for ten seconds
3) Repeat seven more times!
 
Options:
 
You can do anywhere from 1-8 exercises, as along as you go all out for 20 seconds and rest for 10 seconds.  You go through this circuit anywhere from 4-7 sets WITHOUT resting
 
I like to get creative with this training method.  Sometimes I sprint, jump rope or make up creative circuits
 
Circuit 1
• Straight leg dead lift 20 sec
• Rest 10
• Dead lift 20 seconds
• Rest 10
• Upright row 20 seconds
• Rest 10
• Front squat 20 seconds
• Rest 10
 
 
Circuit 2
• Snatch dead lift 20 seconds
• Rest 10
• Bent over row 20 seconds
• Rest 10
• Back squat20 seconds
• Rest 10
• Good mornings 20 seconds
 
 
 
Circuit 3
• Jump squat 20 seconds
• Rest 10
• Shoulder press 20 seconds
• Rest 10
• Jumping lunges 20 seconds
• Rest 10
• Close grip push ups 20 seconds
• Rest 10
 
Circuit 4
• Squat thrust 20 seconds
• Rest 10
• Hammer curls
  • 03/12/2010
 
 
 
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