TRAINING – MMA

Conditioning – The Backbone of MMA Training

Learn a number of simple yet effective methods you can use to increase your conditioning in preparation for your next fight.

Tire Flips are great for conditioning

By Ian Collins, Team MuscleTech®

Remember to consult your doctor before starting any diet and exercise plan.

There's little doubt that to be successful in the world of mixed martial arts today you must master a variety of disciplines including boxing, wrestling and jiu jitsu. But behind all of these disciplines there is one factor that must be trained constantly if you stand any chance of survival in the ring – conditioning. In order to ensure you're equipped to fight at a relentless pace whether it's a three or five round fight, you must have superior cardiovascular endurance. Perfecting your conditioning is a bullet-proof way to make sure you outlast your opponent throughout the fight whether it stays standing or goes to the ground.

Below are a number of simple yet effective methods you can use to increase your conditioning in preparation for your next fight.

Interval training on a treadmill

Jog at 60% of your maximum speed for 45 seconds followed by a 30 second sprint at 100% maximum speed. Complete 10 sets of sprints.

Tire Flips

In an open area, flip a tire weighing roughly 100-200 lbs for 10-15 rotations, rest for 1 minute and repeat. Complete this cycle for 4-6 sets.

Dot drills

Mark out 5 dots or points on the ground in a vertical line with 15 feet between each dot. Start on the middle dot and sprint to the two inner dots, followed by the two outer dots at 100% maximum speed. Rest for 45 seconds and perform 8-10 sets.

Ladder drills

With a conditioning ladder, lay it out flat on the ground and at maximum controlled speed, work your way in and out of each rung all the way to the end. Ex) Put your left foot then right foot inside the rung, then your left foot and right foot outside the rung, then move to the next rung all the way through the ladder.

Hill sprints

Start at the base of a hill and sprint all the way to the top (should take about 30 seconds), once you reach the top walk down to the bottom and perform 10-12 sets.

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