How To Do An MMA Conditioning Workout

Learning how to do an MMA conditioning workout is a must in order to prepare your body for the high intensity fighting necessary during an MMA match. You will need to train your body for short bursts of fighting while still being able to continue fighting until the match is over. This will sometimes require a lot of endurance and in turn a lot of long distance training. Your conditioning will consist of weight training, sprint and interval training, and long distance training so that you are working at your maximum potential in the ring.

1. To do an MMA conditioning workout properly, you will need to focus a lot on sprint and interval training. This workout will allow you to fight at very high intensities for short periods of times and still recover in time to do so again. You should focus on doing 400 meter, 200 meter, and 100 meter sprints. After each sprint, take a short break to catch your breath and lower your heart rate, then sprint again. For interval training, you should sprint 100 meters and then jog 100 meters, repeating this process until you have reached your goal.
2. MMA conditioning workouts consist of long distance training as well. Two or three times a week you should try to run between three and five miles at a moderate speed. This means that you should not be breathing hard, but you should not be able to have a conversation with someone either. You should have a heart rate of between 130 and 160 in order to attain maximum gains. This will allow your body to last the entire fight even if it goes on until the end.
3. The best MMA conditioning workouts also have weight training exercises. You will be working out different muscle groups each day of the week. One day can be devoted to chest, one to back, and so on until you have worked out every muscle group on your body. Be sure to switch up your exercises each week so you keep your body guessing. One week you could do high repetition with low weight workouts, and the next you could do the opposite.
4. MMA conditioning workouts also often have circuit training days as well. On circuit training days, you will work out a muscle group for a specific amount of time, usually about a minute. Then you will take a short break and follow this up with the next muscle group. Repeat this process until you have worked out every muscle on your body three times or you are too tired to do anymore.