Myths of a Fighter's Cardio Training

[UMFan]

I thought this was a good article so I wanted to share. Most of you guys probably understand the science behind this, but it was informative for me so I thought I'd share:

Myth's of a Fighter's Cardio Training

[yannick35]

Thanks for the info soon to start training again in MMA and need some direction, so far weight training program is in gear but cardio.... OUCH

[ocnorb40]

Nice article. I think most combat athletes combine a heavy dose of intense high impact circut training and a smaller does of low impact cardio over a duration of say 30-45 minutes sprinkled in to continue to work both systems (they mention 3 systems but I had always worked off the glycogen/aerobic sytems for training). Their web site is pretty interesting as well http://www.ihpcombat.com/

Good stuff.

MC

[UMFan]

Thanks for the link, MC. I wish I could train at that facility (it helps that it's in Boca Raton) For my cardio I've been doing a combination of sprints and running. Here was my routine yesterday:

1 mile run
400m sprint x 3
100m sprint x 3
1 mile run

I've never really done circuit training; I tend to lift for power and focus on cardio separately.

[ocnorb40]

Here is a guy that I have learned a lot from in terms of mixing up my training. Some fantastic routines that will challenge even the most fit individual: http://rosstraining.com/blog/

Nice work on your cardio as well.

MC

[UMFan]

Nice link ocnorb, did u watch the tyson video on the homepage? man, he was a beast

[clipper252]

that's a good read

[billy_ba]

A typical week for most guys is as follows.
-Mon and Wed
1030am Grappling/Ground N pound practice which consists of
30 min drilling technique then
5 5min rounds of ground fighting with 45 sec rest between rounds.
1 5 min shadow boxing to cool down
stretching
pm workout is usually core exercises like trx band stuff or tabata cardio intervals
Typical cardio sessions are usually 3to5 rounds of tabata intervals where you go 100%balls out on an exercise like burpees, jumping lunges, sprints etc for 20seconds then rest for 10 seconds. you do this for 3:30. The interval training usualy is 3 times a week in addition to running up hills once a week. Some fighters who are in really great shape also run 5 miles a day.
guys who have fights usually also have a 15 min session of hitting mits with the striking coach

-Tues and thurs
1030 am striking class
30 min of striking technique
5 5min rounds of kickboxing
1 shadow boxing round
stretching
no pm workout except for guys who have fights coming up they hit mits with a coach for 15 min

-Friday
1030am wrestling
30min technique
30min hard wrestling off the cage/from clinch/standing
pm workout is usually core exercises like trx band stuff or tabata cardio intervals
guys who have fights usually also have a 15 min session of hitting mits with the striking coach
Typical cardio sessions are usually 3to5 rounds of tabata intervals where you go 100%balls out on an exercise like burpees, jumping lunges, sprints etc for 20seconds then rest for 10 seconds. you do this for 3:30. The interval training usualy is 3 times a week in addition to running up hills once a week. Some fighters who are in really great shape also run 5 miles a day.

Saturday
run the hills, usually 2-5miles @ high altitude in sand

sunday
rest

none of the fighters to typical body building exercises like bench, bicep curls. Usually the only lifting is for explosiveness like cleans, squats and dead lift. The guys prefer to have muscle endurance rather than just being able to lift a heavy weight a couple times.

Cardio to these guys is a weapon in battle, mentally you can litterally break your opponent down by getting them tired and beat a more skilled guy just cause they get fatigued.