Without cardio you fade in the second round and can't use what you know. HIIT is one of the most popular choices for MMA because it builds explosive power and endurance. Running and cycling build overall cardiovascular endurance. Swimming is low-impact, so it builds endurance without straining your joints.
Cardiovascular endurance
Cardiovascular endurance is the ability of your heart, lungs and muscles to work together over an extended period. MMA needs both aerobic and anaerobic endurance.
Aerobic training
Aerobic training improves your body's ability to use oxygen efficiently. It includes jogging, swimming, cycling and rowing, and it keeps your energy up for longer.
Anaerobic training
Anaerobic training is short bursts of high-intensity activity, such as sprinting, jumping and weightlifting. It builds strength and power.
Specific cardio for MMA
MMA-specific cardio combines aerobic and anaerobic work. Fighters use sprint interval training (SIT) and high-intensity interval training (HIIT).
SIT is short bursts of high-intensity activity followed by rest. It builds anaerobic endurance and conditioning. HIIT is short periods of high-intensity activity followed by rest. It builds aerobic endurance and conditioning.
Strength training
Strength training builds explosive power and improves endurance. A good program covers the upper body, core and lower body.
Upper body
Bench press, overhead press and pull-ups build strength and power across the chest, shoulders, back and arms. Dumbbell flyes and lateral raises isolate specific muscle groups.
Core
A strong core generates power and keeps your balance. Planks, sit-ups and Russian twists work the abs, obliques and lower back. Medicine ball throws and cable rotations add explosive power and rotational strength.
Lower body
Your legs generate power and explosive movement. Squats, deadlifts and lunges build lower body strength. Box jumps and jump squats improve explosiveness and agility.
Start with lighter weights and increase gradually as your strength and endurance improve. Use proper form to avoid injury.
Technique training
Strength and endurance only count if you have the technique. That means striking, grappling and takedowns.
Striking
- Footwork: Practice moving around the ring, using angles to avoid your opponent's strikes and set up your own.
- Timing: Repeat your strikes until you can execute them instinctively.
- Power: Develop your core strength, which helps you generate more power in your strikes.
Grappling
Grappling uses techniques such as Brazilian Jiu-Jitsu (BJJ) and wrestling to control your opponent on the ground.
- Positioning: Maintain a dominant position on the ground, which gives you an advantage over your opponent.
- Submissions: Learn chokes and joint locks, which help you control your opponent.
- Escapes: Learn how to escape your opponent's submissions and control positions.
Takedowns
Takedowns use techniques such as wrestling and judo to put your opponent on the ground.
- Timing: Set up your takedowns, using feints and fakes to catch your opponent off guard.
- Technique: Learn takedowns such as the double-leg and single-leg.
- Balance: Keep your balance while executing, which helps you avoid being countered.
Training methods
You need to last through rounds of intense fighting. These methods build your cardio.
Bag and pad work
Hitting a heavy bag or pads takes a lot of energy and simulates the intensity of a fight. The constant movement and striking build cardio, and you can use different combinations to work on technique at the same time.
Shadowboxing
Shadowboxing improves footwork, technique and cardio. It's low-impact and lets you work on movement without the weight of gloves or pads. Use different combinations and movements to simulate a real fight.
Sparring
Sparring is the closest thing to a real fight. It works your technique, timing and endurance under fight intensity. Spar with someone at your skill level to avoid injury.
Jump rope
Jumping rope improves footwork, coordination and rhythm. It's low-impact, needs no equipment and can be done anywhere.
Jogging
Jogging builds your aerobic base and can be done anywhere. Add sprints and intervals to simulate the intensity of a fight.
Rowing
Rowing is a low-impact, full-body workout on a machine or in the water. It also improves posture and core strength.
Circuit training
Combine exercises like burpees, jumping jacks and mountain climbers into a high-intensity workout. It needs minimal equipment and can be done anywhere.
Listen to your body and take breaks when needed to avoid injury.
Mental and physical conditioning
Mental toughness matters as much as physical toughness. You have to push through discomfort and keep going.
Mental toughness
Mental toughness is the ability to push through physical and mental discomfort. It separates the best from the rest.
- Visualize success: Before a match, visualize yourself winning. This helps build confidence and reduce anxiety.
- Embrace discomfort: In training, push yourself to your limits and then a little further.
- Stay focused: During a match, don't let distractions or negative thoughts get in your way. Stay in the moment and stay on your opponent.
Warm-up
A proper warm-up helps prevent injuries and prepares your body for training or competition.
- Increase blood flow: Start with light cardio to get blood to your muscles.
- Mobilize your joints: Do joint mobility exercises for the movements ahead.
- Dynamic stretching: Prepare your muscles and improve your range of motion.
Cool-down
Cooling down properly helps prevent injuries and speeds up recovery.
- Decrease blood flow: Slowly bring your heart rate down with light cardio. This helps prevent blood from pooling in your legs.
- Stretch: Static stretching helps flexibility and recovery.
- Hydrate: Drink plenty of fluids to replace what you lost during your workout or competition.