There are many ways to build endurance for Mixed Martial Arts. Most people tend to just run or do some kind of cardio to get their heart rate up. However, there are other, more effective ways to build endurance that will also help with your MMA training. In this blog post, we’ll discuss five alternate ways to build endurance for MMA: swimming, the assault bike, the jump rope, burpees, and uphill sprints.
Swimming
When you think of endurance training for mixed martial arts, you probably think of things like long-distance running or cycling. However, there is another great way to build endurance that is often overlooked: swimming!
How Swimming Helps Build Endurance
Swimming is a great way to build endurance because it speeds up your heart rate and works all of your muscles. When you swim, your heart has to work harder to pump blood to your muscles, and your muscles have to work harder to move you through the water.
This makes swimming an excellent cardio workout. In addition, because swimming works all of the muscles in your body, it is also a great way to build strength. Strength and endurance go hand-in-hand, so by building strength through swimming, you will also be increasing your endurance.
Swimming vs. Running
One common question people ask is whether swimming or running is better for building endurance. The truth is both activities have their own benefits. Running is a great way to build endurance because it trains your body to use oxygen more efficiently. This is important for MMA fighters because they need to be able to breathe properly while fighting.
However, running can be hard on your joints, which is why swimmers often have an edge when it comes to joint health. Swimming is also a great way to cross-train because it uses different muscles than running. This can help prevent injuries that might occur from overuse.
A Workout Example
If you want to try swimming to build endurance, here is a great workout to start with:
Warm-up:
- 300-meter swim at 50%
- 100-meter swim at 60%
- 100-meter swim at 70%
Main Set:
- 200-meter swim
- 100-meter sprint
- 100-meter swim
- 50-meter sprint
- 100-meter swim
- 25-meter sprint
- 100-meter swim
Rest for 30 seconds
- Eventually, you will be able to do this set without stopping. When you can do the main set without stopping, increase the distance of each swim. You can also add additional sets to this workout if you want to swim for a longer period of time.
Cool-down:
- 200-meter swim at 50%
The Assault Bike
An assault bike is a type of stationary exercise bike that is designed for high-intensity interval training (HIIT). HIIT is a type of exercise that alternates between short bursts of intense activity and brief periods of rest. This type of exercise is extremely effective at burning calories and improving cardiovascular fitness.
It works by air resistance, which means that the harder you pedal, the more resistance you will feel. This makes it a great way to get your heart rate up quickly and build endurance. The assault bike is also a great piece of equipment for MMA fighters because it can help them improve their anaerobic capacity. You will have to use both your arms and your legs to provide maximum effort on the assault bike, which simulates the movements you will need to make while fighting.
A Workout Example
It is crucial to warm up properly before using the assault bike. Start with a few minutes of easy pedaling to get your muscles warm. Then, increase your intensity for 30 seconds and then pedal at a slower pace for one minute. Repeat this cycle for 10-15 minutes.
After you have warmed up, you can start your HIIT workout. Since the assault bike measures calories burned, you can use this as your metric for intensity. You will have a new “set” every minute. Start out by going as hard as you can until the calorie counter reaches ten calories burned, after which you pedal at a moderate intensity until the end of the minute. When the new minute starts, you once again go all-out for ten calories and then recover until the minute is up.
You can do this workout for 10-20 minutes, depending on your fitness level. Remember to cool down after your workout by peddling at a moderate pace for 5-10 minutes.
Jump-Rope
Jumping rope is a great way to build up your cardio endurance because it forces your heart to work harder and pump more blood with each jump. It also helps improve your coordination and timing, which are both important in MMA. And because jumping rope is a weight-bearing exercise, it also helps improve your bone density.
If you’ve never jumped rope before, it’s best to start slowly and gradually increase the intensity of your workouts. Start by jumping for 30 seconds and resting for 30 seconds. As you get more comfortable with the exercise, you can increase the amount of time you jump and decrease the amount of time you rest. Eventually, you should be able to jump continuously for 3-5 minutes at a time.
When you first start jumping rope, it’s normal to feel a little bit awkward. Your arms may feel like they’re flailing around, and your feet may feel like they’re tripping over themselves. But don’t worry—this is perfectly normal! Just keep practicing, and you’ll eventually get the hang of it.
One of the best things about jumping rope is that it’s a great workout for both your upper and lower body. Not only does jumping rope give your legs a good workout, but it also works your arms, shoulders, back, and core muscles. As you get better at jumping rope, you can even add in other exercises, such as high knees, double under, or side hops.
Workout Example
You can either count your jumps or go with a timer for this workout. Start by jumping rope for one minute, then rest for 30 seconds. Repeat this cycle for 10 minutes. If you need to, you can take a one-minute break after the fifth minute.
Once you’ve completed the 10-minute warm-up, you can start your HIIT workout. For this workout, you’ll alternate between 20 seconds of jumping rope at a high intensity and 20 seconds at a moderate intensity. You can either count your jumps or use a timer to keep track of your intervals. Depending on your fitness level, you can do this workout for 10-20 minutes or even more if you feel you are able to.
Jumping ropes can also be great for conditioning your shoulders, as they are constantly working to stabilize your body while you jump. To make this workout more challenging, you can purchase a heavy-weight jump rope which is thicker and heavier than a regular jump rope. This will not only help condition your shoulders but will also help increase your endurance as you’ll be jumping with more resistance.
Burpees
Probably the most hated exercise on the planet, burpees are also one of the most effective exercises for building endurance. That’s because they work for multiple muscle groups at once and get your heart rate up quickly.
Burpees start in a standing position. From there, you lower your body into a squatting position and place your hands on the ground. Next, you kick your feet back so that you are in a push-up position. From there, you do one push-up and then jump your feet back to the squatting position. Finally, you stand up and jump into the air with your hands overhead. That’s one rep!
For this workout, you’ll do as many burpees as you can in one minute. Rest for one minute and then repeat the cycle for a total of 10 minutes. You will most likely be dying by the end, but trust me, it’ll be worth it.
If you want to make this workout even more challenging, you can add a push-up or jump squat to each burpee. Or, you can increase the amount of time you do the workout for. You can even add a weighted vest to make the workout even more challenging.
No matter what, just make sure you push yourself to your limits and really give it your all. That’s the only way you’re going to see results.
Uphill Sprints
While sprints are a type of running, they are very different from your typical long-distance run. Sprints are short bursts of all-out effort that get your heart rate up quickly and help build endurance.
Sprints are a great way to build endurance, especially if you’re doing them uphill. That’s because they force your muscles to work harder than they would if you were sprinting on level ground.
Uphill sprints offer a number of benefits that make them an excellent addition to your endurance training routine.
First, they help to improve your VO2 max, which is a measure of the amount of oxygen that your body can use during exercise. VO2 max is important because it’s a predictor of endurance performance.
Furthermore, studies have shown that uphill sprints can help to improve running economy, which is the amount of energy that you expend while running at a given pace. Improving your running economy means that you’ll be able to run faster and longer without getting tired as quickly.
Finally, uphill sprints also help to build mental toughness and resilience, which can be beneficial not just in athletic performance but in all areas of life.
Workout Example
To do this workout, find a hill that’s about 50-100 yards long. Once you’ve found the perfect hill, start at the bottom and sprint as fast as you can to the top.
Once you reach the top of the hill, walk back down to the bottom and then repeat the process. As simple as that. Do this for a total of 10-12 sprints or for however long you can maintain good form.
Remember to focus on quality over quantity.
Conclusion
All of these exercises are great ways to build endurance for MMA or any other sport without having to do road work. They are all backed by science and have been proven to be effective by athletes who use them regularly.
