Here are some ideas I’ve come up with for endurance training for MMA. Tell me what you think.
1)Train for the organization you are competing in. If it’s 3 rounds of 5 minutes, then train for that. It serves as your frame. You don’t have to be able to go all out for 45 minutes when a fight is 15 minutes MAX.
2)The best way to get your endurance up is to spar with intensity. This is the closest thing to fighting so it would make sense that it would prepare you the best
3)Obviously, not everybody has a partner available to spar with. Now, the tricky part is finding exercises which mimic movements used in MMA.
A combination of Punching/Kicking combos (2-5sec bursts), sprawls, shoots, moving around the ring are some of the things you face in an MMA bout. These are easy to train for. Work up to 3 rounds x 5 minutes straight of quality strikes and quick movement.
Not so easy to simulate is bearing weight of another fighter while standing up and while grappling. HEAVY sandbags should work for this type of conditioning. Carry for distance, toss them, whatever.
Grip training. Grip should be emphasized shouldn’t it? How do you expect get those submissions with no GI and a weak grip? Farmer’s walks are good for strength and endurance of grip and total body conditioning.
Load a barbell with the weight of the weight class you are in. For example, a UFC Light Heavyweight or PRIDE Middleweight would use 205lb. Now using that weight, design a few complexes that might represent a burst of power you might use in the fight.
For example:
Complex 1 - deadlift, power clean, hang clean and push press.
Complex 2 - power clean, front squat, push press
Now use the complexes in an interval fashion, doing lower intensity activity in between.
For example:
Complex 1
20 seconds shadowboxing
Complex 2
20 seconds of sprawls/up-downs or burpees
Complex 1
20 seconds shadownboxing with sprawls
Complex 2
30 seconds shadowboxing
Complex 1
30 seconds shadownboxing with sprawls
Complex 2
40 seconds shadowboxing
Complex 1
40 seconds shadowboxing with sprawls
Complex 2
40 seconds shadowboxing
That would be approximately equivalent to a very intense 5 minute round requiring both aerobic and anaerobic energy systems. Obviously with heavier weight it will be harder, so use longer rest intervals between complexes. Also you must have developed relatively high levels of strength and power to train this way, because the load used for the complexes should be fairly easy at first. If you cannot use such a heavy barbell, start off lighter and try to progress by adding weight.
Also, have you used Bas Rutten’s MMA Workout CD’s?
If not I highly recommend you buy a set of these. They are excellent for MMA conditioning training, and you will be able to incorporate many ideas you have with the CD’s to increase the intensity.
[quote]BCpowder wrote:
Strength and power endurance complex:
Load a barbell with the weight of the weight class you are in. For example, a UFC Light Heavyweight or PRIDE Middleweight would use 205lb. Now using that weight, design a few complexes that might represent a burst of power you might use in the fight.
For example:
Complex 1 - deadlift, power clean, hang clean and push press.
Complex 2 - power clean, front squat, push press
Now use the complexes in an interval fashion, doing lower intensity activity in between.
For example:
Complex 1
20 seconds shadowboxing
Complex 2
20 seconds of sprawls/up-downs or burpees
Complex 1
20 seconds shadownboxing with sprawls
Complex 2
30 seconds shadowboxing
Complex 1
30 seconds shadownboxing with sprawls
Complex 2
40 seconds shadowboxing
Complex 1
40 seconds shadowboxing with sprawls
Complex 2
40 seconds shadowboxing
That would be approximately equivalent to a very intense 5 minute round requiring both aerobic and anaerobic energy systems. Obviously with heavier weight it will be harder, so use longer rest intervals between complexes. Also you must have developed relatively high levels of strength and power to train this way, because the load used for the complexes should be fairly easy at first. If you cannot use such a heavy barbell, start off lighter and try to progress by adding weight.[/quote]
That’s a great simulation of a round actually. If you use a sandbag instead of barbells for the lifts it’s perfect.
Also, we should include some take downs. Can you prop up a sandbag?
Speaking of sandbags, here’s a link to construct your own:
While the aforementioned training tips are all good, I want to add that you also have to develop a certain coolness.
Nothing eats stamina away so quick as shaking nerves do.
Since we’re not really build to react methodically in a environment of controlled violence(eg, a MMA bout), this is a real problem. A more natural reaction would be to run away or to attack aggressively for a short period of time.
So, in order to compete successfully over a few rounds, learn to cope with the stress of fighting.
The best way to train this, of course is through sparring woth lots of different people and to compete.
One way to directly train this is through this drill:
Have your partner atttack you like mad (edit: for about 30 seconds)in a certain position (standing, clinching, in the guard) while you are keeping your cool.
It’s like he is traing his killer-instinct switch (Paul Vunak) while you are the defender. The key is not to be too defensive but to remain calm and in control. Switch the attacker/defender role on the fly. When the defender realizes the other is getting slower or weaker he simply interrupts with a barrage of his own. Do this about three times in a row per position.
Have fun with your new bruises!
-Schwarzfahrer
[quote]Schwarzfahrer wrote:
While the aforementioned training tips are all good, I want to add that you also have to develop a certain coolness.
Nothing eats stamina away so quick as shaking nerves do.
Since we’re not really build to react methodically in a environment of controlled violence(eg, a MMA bout), this is a real problem. A more natural reaction would be to run away or to attack aggressively for a short period of time.
So, in order to compete successfully over a few rounds, learn to cope with the stress of fighting.
The best way to train this, of course is through sparring woth lots of different people and to compete.
One way to directly train this is through this drill:
Have your partner atttack you like mad (edit: for about 30 seconds)in a certain position (standing, clinching, in the guard) while you are keeping your cool.
It’s like he is traing his killer-instinct switch (Paul Vunak) while you are the defender. The key is not to be too defensive but to remain calm and in control. Switch the attacker/defender role on the fly. When the defender realizes the other is getting slower or weaker he simply interrupts with a barrage of his own. Do this about three times in a row per position.
Have fun with your new bruises!
-Schwarzfahrer
[/quote]
That’s a great point you make and it’s common to all sports. Coolness under pressure is what seperates elite athletes from legendary athletes.
