Stamina is one of the most important factors when it comes to mixed martial arts. The ability throw punches and kicks in combinations is one aspect to mixed martial arts, and so is avoiding your opponent's punches and kicks. However, your ability in all of these areas will be seriously impacted if you don't have the stamina to sustain your strength and power. Exercises to build stamina are an essential part of any mixed martial arts fighter's training.
Step 1
Run three to five miles per day early in the morning three or four times a week. Many mixed martial artists like to start off at a quick pace, level off to an even pace and run hard the final quarter-mile to do maximum stamina training.
Step 2
Hit the speed bag to build accurate punching skills and stamina. The key to building stamina with this exercise is to hit the speed bag for three minutes at a time. It can be difficult and somewhat draining to hit the speed bag, but it will build stamina at the same time. The key is to hit the bag regularly with your left jab and work in your right cross from time to time. Hitting the speed back requires concentration and endurance. Throwing punches at the bag can help your timing for throwing kicks in combination with punches.
Step 3
Run hills to build endurance. Sprint up the hill for 70 to 100 yards before taking a break. The exercise is associated with the buildup of lactic acid in your legs and significant fatigue, but the benefits that come in the ring after doing this exercise three or four times a week for six weeks are dramatic. In the late rounds of a fight, you can find yourself fresh while your opponent might be lacking sufficient energy.
Step 4
Hit the heavy bag to build power. Throwing punches requires significant energy and to have enough energy to throw the punches for three minutes at a time will be difficult at first. However, doing this exercise while working on your left jab, left hook, right cross and right uppercut will make you a stronger and more explosive fighter. Hit the bag with roundhouse kicks as well. You might only be able to throw punches and kicks for less than a minute at the start, but you will gradually be able to build your stamina and it will pay dividends in the ring.
Things You'll Need
- Running shoes
- Boxing gloves
- Heavy bag
- Speed bag
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