If you are just starting out in MMA training this article won't do you much good. In the beginning of your training it's essential to focus on the basics and don't get sucked into the more advanced routines and techniques. The beginning MMA fighter has a lot on their plate and should learn the basics and learn them very well.
To me MMA is without a doubt the most demanding sport there is. It not only requires that a fighter knows an endless number of precise movements and techniques on the ground, standing up, and everywhere in between, but they must also be in exquisite cardiovascular shape and endurance.
HIIT Training & Anaerobic Training
Another aspect of conditioning that the HIIT method can be utilized in is the anaerobic conditioning. Since most of an MMA match will actually fall under the Anaerobic phase this is an extremely important phase and relies heavily on the glycogen levels in the muscles as well as the liver supplying fuel to the fighter. Without going to far into detail and becoming and essay these two energy reserves are extremely powerful, but can
become depleted in approximately 2 minutes. When this type of energy is depleted that is when you see a fighter "hit the wall" and have nothing in the tank. So, this is critical to focus on in training.
One of the most optimal ways to train the anaerobic energy system is to perform exercises in a short burst of activity with short rests in between. Within the HIIT method hard sprinting for approximately 30 seconds to 1 minute can be done along with a 20 to 30 second walking or jogging interval. This type of activity should be done for at least 15 to 30 minutes total. It is important to keep your heart rate beat per minute in the range of between 150-171 BPM.
HIIT Training Technique & Aerobic Training
Most MMA matches have 3 to 5 rounds ranging from 3 to 5 minute per round. These rounds are made up of extremely focused, gut wrenching, do or die, bell to bell action. One more advanced training systems known in MMA training systems is the HIIT method. The HIIT method stands for 'high intensity interval training' which combines two intervals where one is higher intensity with the other interval being lower intensity which allow the athlete to recuperate and lower their heart rate.
The HIIT method is an excellent way to increase a fighters endurance which focuses on the aerobic capacity and includes such activities as running, super-set weight training, treadmill work. These are just a small example of the best ways to train the aerboc energy system in which they need to be performed in a range of 120 to 150 BPM (beats per minute) and will build endurance while lasting from 30 to 120 minutes. The aerobic energy system is one that breaks down the fatty tissue in the body and pumps glycogen into the muscles. This type of energy system is known as slow burning and can last up to 1 to 2 hours. One of the best ways to train the aerobic energy system is to go at a pace
In MMA it is clearly not enough to just be in shape when fighting the cage, ring, or octagon. You must have the skills, movements, and techniques in addition to being in top physical shape, but this post should give you a head start in the area of your cardiovascular training.
Tony Hackerott is the President of The MMA Zone.
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