To succeed in the cage, a mixed martial artist needs to develop the attributes of cardiovascular conditioning for endurance, sprint speed, physical strength and muscle memory of basic fighting skills. A strong MMA program works on all of these attributes, both individually and in combination during some of the most grueling and intense workouts in the field of athletic endeavors.
Distance Cardio
They say fights aren't won in the ring, but in the gym. This adage reflects the fact that being able to keep your energy up through the 15 to 30 minutes of a typical MMA fight often means the difference between victory and defeat. To maintain strong cardio, most MMA fighters resort to "road work": running or cycling for many miles every week. Other fighters might use swimming, or even group aerobics, but all successful fighters get lots of cardio to ensure they can "go the distance."
Sprint Cardio
Sprinting requires a different kind of cardio fitness than simply sticking with effort over the long haul. It creates a higher level of efficiency in your circulatory system, so the body can deliver more oxygen to muscles on demand. Perhaps unsurprisingly, wind sprints are a common workout for developing this kind of conditioning. Interval training, shuttle runs and breathing exercises are other popular options in this category.
Muscle Strength
Kickboxing and karate instructor Will Pleasant of Albuquerque, New Mexico, is fond of saying, "You can't dig a hole with a rubber shovel," to indicate the importance of raw strength and power if you want to succeed in a fight sport. MMA fighters train consistently to build and maintain an impressive level of muscle strength. Weight training and body weight exercises form the majority of these workouts, with different coaches favoring different combinations of barbells, dumbbells, kettlebells, calisthenics and other techniques. Some fighters also use yoga as an adjunct to, or the entirety of, their strength training regimen.
Skills Training
All the cardio and strength in the world won't do you any good in the cage if you don't know how to use it. A typical MMA fighter will spend hours each day practicing the basic skills and moves he uses in the ring. During general training, a fighter will practice his stand-up and ground fighting skills with his coach and fellow athletes. Before a specific fight, his skills practice will focus on a game plan for the particular opponent he will face.
References
- William Pleasant; Martial Arts Instructor; Albuquerque, New Mexico
- Working Class Fitness: MMA Conditioning Workouts
- Troy O'Connor; MMA Coach; Hillsboro, Ore
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