If you’re an MMA fighter looking to improve your endurance and stamina in the ring, you’ll want to check out the most popular endurance workouts for MMA fighters. These workouts have gained popularity in the MMA community for their ability to push fighters to their limits and enhance their overall performance. From high-intensity interval training to circuit training and long-distance running, these workouts will help you build the physical and mental toughness required to go the distance in any fight. Get ready to take your endurance to new heights and dominate in the octagon!
Running
Distance running
Distance running is a key component of endurance training for MMA fighters. It helps improve cardiovascular endurance, muscular endurance, and mental toughness. When you engage in distance running, you challenge your body to sustain a steady pace for an extended period of time. This can be done on a treadmill, outdoor track, or even on the roads in your neighborhood. Make sure to gradually increase your distance and pace to avoid overexertion or injury.
Interval running
Interval running is a highly effective training method for MMA fighters looking to improve their endurance and explosive power. This involves alternating between short bursts of high-intensity running and periods of active recovery. For example, you could sprint for 30 seconds and then jog or walk for 1 minute before repeating the cycle. Interval running not only improves cardiovascular fitness but also enhances your ability to recover quickly during a fight or training session.
Hill sprints
Hill sprints are a challenging yet rewarding form of endurance training that can greatly benefit MMA fighters. By running up steep inclines, you engage multiple muscle groups, increase leg strength, and develop explosive power. Find a hill with a challenging incline and sprint to the top as fast as you can. Walk or jog back down for recovery before repeating the sprint. Hill sprints not only build endurance but also mimic the demands of explosive movements in MMA, such as takedowns and striking combinations.
Cycling
Road cycling
Road cycling is a low-impact endurance workout option that provides numerous benefits for MMA fighters. Whether you choose to ride on the open road or use a stationary bike, cycling helps improve cardiovascular fitness, leg strength, and endurance. Cycling is also a great way to cross-train and give your joints a break from the high-impact nature of MMA training. Consider incorporating long rides or interval training sessions into your training regimen to enhance your endurance and overall performance.
Stationary biking
Stationary biking is a convenient and effective option for endurance training, especially during unfavorable weather conditions or when access to outdoor cycling routes is limited. With a stationary bike, you can control the resistance and intensity of your workout. This allows you to simulate different terrains and adjust the challenge level according to your fitness goals. Whether you prefer steady-state biking or interval training, stationary biking can be a valuable addition to your MMA training routine.
Cycling intervals
Similar to interval running, cycling intervals involve alternating between high-intensity bursts and periods of active recovery. This type of training helps increase your lactate threshold, which is crucial for MMA fighters who need to perform at high intensity for extended periods. To perform cycling intervals, set a challenging resistance level on the bike and pedal at maximum effort for a short duration, such as 30 seconds to 1 minute. Follow this with a few minutes of easy pedaling for recovery, and repeat the cycle several times.
Swimming
Lap swimming
Swimming is a full-body workout that can greatly enhance your endurance and overall fitness. Lap swimming involves continuously swimming laps in a pool, which helps improve cardiovascular health, muscular strength, and flexibility. The resistance provided by the water also adds an extra challenge, making swimming an excellent low-impact alternative for MMA fighters. By incorporating different strokes and intervals into your swimming routine, you can target different muscle groups and improve your aerobic capacity.
Treading water
Treading water is not only a useful survival skill but also a great endurance workout for MMA fighters. It requires you to stay afloat in a vertical position by making continuous leg and arm movements. Treading water engages various muscle groups and helps improve overall muscular endurance, while also mimicking the constant movement and balance required in MMA. Try to challenge yourself by incorporating different movements, such as scissor kicks or arm circles, to make your treading water sessions more intense.
Underwater training
Underwater training is a unique and challenging way to build endurance as an MMA fighter. It involves performing exercises and drills while submerged in water, which increases resistance and forces your muscles to work harder. Underwater training can include underwater running, swimming intervals, or even specific MMA movements like shadowboxing or kicking underwater. Not only does this type of training improve your endurance, but it also enhances your breath control and overall cardiovascular fitness.
Jump Rope
Basic jump rope exercises
Jumping rope is a simple yet highly effective endurance exercise that can be done anywhere with minimal equipment. Basic jump rope exercises involve jumping over the rope with both feet and maintaining a steady rhythm. This helps improve cardiovascular fitness, coordination, and footwork, all of which are essential for MMA fighters. Start with shorter durations and gradually increase the time as you build your endurance. Incorporating different variations, such as single leg jumps or criss-crosses, can add variety and challenge to your jump rope workouts.
Double unders
Double unders are a more advanced jump rope exercise that involves spinning the rope twice under your feet for every jump. This requires greater coordination, timing, and endurance compared to basic jump rope exercises. Double unders not only improve your cardiovascular fitness but also enhance your agility and explosiveness, which are crucial in MMA. Start by practicing the timing and coordination without the rope, then gradually add the rope and aim for consecutive double unders. It may take time to master, but the benefits are worth the effort.
Circuit training with jump rope
Incorporating jump rope into circuit training is an effective way to improve your endurance and overall conditioning as an MMA fighter. Circuit training involves performing a series of exercises with minimal rest in between, keeping your heart rate elevated throughout the workout. By adding jump rope exercises into the circuit, you can further challenge your cardiovascular system and increase your endurance. For example, you can alternate between jump rope intervals and exercises such as push-ups, squats, or burpees. This combination provides a well-rounded endurance workout that targets various muscle groups.
Circuit Training
High-intensity interval training (HIIT)
High-intensity interval training (HIIT) is a popular endurance workout method that involves short bursts of intense exercise followed by brief periods of rest. HIIT is known for its time efficiency and ability to boost cardiovascular fitness and endurance. MMA fighters can benefit greatly from incorporating HIIT into their training regimen, as it simulates the intense bursts of activity experienced during fights. Include exercises such as sprints, burpees, kettlebell swings, or box jumps in your HIIT workouts to challenge your aerobic and anaerobic capacity.
Tabata workouts
Tabata workouts are a specific form of HIIT training that follows a unique format: 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of 8 rounds. These short yet intense bursts of exercise push your body to its limits and improve both aerobic and anaerobic fitness. Incorporating exercises like squats, push-ups, lunges, or kettlebell swings into your Tabata workouts can provide an effective endurance training stimulus for MMA fighters. Remember to give your maximum effort during the 20-second work intervals for optimal results.
Bodyweight circuits
Bodyweight circuits are a versatile and accessible form of endurance training that can be performed anywhere, even with limited equipment. By using your own body weight as resistance, you can challenge multiple muscle groups and improve muscular endurance. Building a circuit with exercises like push-ups, squats, lunges, mountain climbers, and plank variations can provide a well-rounded endurance workout for MMA fighters. Aim to perform each exercise for a set duration or number of repetitions before moving to the next, with minimal rest in between.
Plyometrics
Box jumps
Plyometric exercises, such as box jumps, are important for developing explosive power and enhancing muscular endurance. Box jumps involve jumping onto a raised platform, such as a plyometric box, and then immediately jumping back down in a controlled manner. This exercise engages the lower body muscles and helps improve explosive strength, coordination, and balance. Start with a lower box height and gradually increase the challenge as your endurance and power improve.
Jump squats
Jump squats are a plyometric exercise that targets the lower body muscles while also challenging your cardiovascular system. To perform jump squats, start in a squat position and explosively jump up, extending your arms overhead. As you land, go straight back into the squat position and repeat the movement in a fluid motion. Jump squats not only improve lower body strength and power but also enhance your endurance and explosiveness, which are essential for MMA fighters.
Depth jumps
Depth jumps are advanced plyometric exercises that require caution and proper technique. This exercise involves stepping off a raised platform, landing briefly on the ground, and immediately jumping explosively upwards. Depth jumps stimulate the stretch-shortening cycle of your muscles, which improves fast-twitch muscle fiber recruitment and coordination. Proper landing mechanics and gradually increasing the height of the platform are crucial for safety and effectiveness. Incorporate depth jumps into your endurance training routine to enhance your explosive power and athletic performance as an MMA fighter.
Battle Ropes
Alternating waves
Battle ropes provide a full-body workout that targets both your upper and lower body muscles while simultaneously challenging your cardiovascular fitness. Alternating waves is a basic battle rope exercise that involves making waves by raising and lowering each arm alternately. This exercise helps improve grip strength, core stability, and muscular endurance. By maintaining a consistent pace and intensity, you can effectively elevate your heart rate and enhance your endurance as an MMA fighter.
Slams
Slams are another effective battle rope exercise that works your entire body and develops explosive power. To perform slams, lift the battle ropes overhead and forcefully slam them down to the ground with all your strength. This movement engages your core, shoulders, and legs, while also providing an intense cardiovascular workout. Slams not only improve your endurance and power but also mimic the explosive movements involved in grappling and striking in MMA.
Battling rope circuits
Battling rope circuits involve combining various battle rope exercises into a circuit format to create a challenging endurance workout. By alternating between different exercises like waves, slams, or circles, you can target different muscle groups and keep your heart rate elevated. This type of circuit training provides a dynamic and engaging way to improve your endurance and overall conditioning as an MMA fighter. Aim for a specific number of repetitions or timed intervals for each exercise before moving on to the next.
Rowing
Indoor rowing machine
Using an indoor rowing machine is an effective way to build endurance and improve overall cardiovascular fitness. Rowing engages multiple muscle groups, including your legs, core, back, and arms, making it a full-body workout. By adjusting the resistance and stroke rate on the machine, you can tailor your workout to meet your specific endurance goals. Whether you choose to row for a set distance or time, incorporating indoor rowing into your training routine can significantly enhance your endurance as an MMA fighter.
Rowing intervals
Rowing intervals involve alternating between short bursts of high-intensity rowing and periods of active recovery. This type of training challenges both your aerobic and anaerobic energy systems, improving your endurance and versatility as an MMA fighter. To perform rowing intervals, set a challenging resistance level on the rowing machine and row at maximum effort for a specific duration, such as 30 seconds to 1 minute. Follow this with a few minutes of easy rowing for recovery, and repeat the cycle several times.
Rowing circuits
Rowing circuits combine rowing intervals with other exercises to create a comprehensive endurance workout. By incorporating movements like push-ups, lunges, or kettlebell swings between rowing intervals, you can target different muscle groups and keep your heart rate elevated. This form of circuit training provides a dynamic and engaging way to improve both muscular endurance and cardiovascular fitness as an MMA fighter. Aim to perform a specific number of repetitions or timed intervals for each exercise before moving on to the next.
Stair Climbing
Stair sprints
Stair sprints are a challenging yet effective endurance workout that targets your lower body muscles and elevates your heart rate. Find a set of stairs with a challenging incline and sprint up as fast as you can, focusing on maintaining proper form. Take a moment to recover at the top before jogging or walking back down for active recovery. Repeat the sprinting and recovery cycle for several repetitions. Stair sprints not only improve your cardiovascular fitness but also enhance lower body strength and power, which are crucial for MMA fighters.
Staircase circuits
Staircase circuits involve performing a variety of exercises on a staircase to create a comprehensive endurance workout. By using the stairs as a platform for exercises like step-ups, tricep dips, or incline push-ups, you engage different muscle groups and maintain an elevated heart rate. This type of circuit training provides a functional and challenging way to improve your muscular endurance and cardiovascular fitness as an MMA fighter. Aim to perform a specific number of repetitions or timed intervals for each exercise before moving on to the next.
Weighted stair climbing
Weighted stair climbing is an advanced form of endurance training that adds an extra challenge to your stair workouts. By wearing a weighted vest or carrying dumbbells, you increase the resistance and intensity of the exercise. This puts greater demand on your muscles and cardiovascular system, helping improve muscular endurance and overall conditioning. Gradually increase the weight as your endurance improves, but always ensure proper form and safety when performing weighted stair climbing exercises.
Hiking
Uphill hiking
Hiking uphill is a fantastic endurance workout that not only challenges your cardiovascular system but also strengthens your lower body muscles. Find a trail with a steep incline and tackle it at a steady pace, focusing on maintaining proper form and breathing rhythm. Uphill hiking engages your quads, glutes, and calves, all of which play a crucial role in MMA movements like takedowns and ground positioning. The varying terrain and natural surroundings also provide a mentally stimulating and enjoyable experience while building your endurance.
Hiking with a weighted pack
Hiking with a weighted pack adds resistance and increases the challenge of your hike, making it an excellent endurance training option for MMA fighters. By loading a backpack with weights or using a weighted vest, you can mimic the physical demands of grappling or strikes while hiking. However, always start with a lighter load and gradually increase the weight as your endurance and strength improve. Be mindful of your form and listen to your body, avoiding excess strain or discomfort.
Trail running
Trail running combines the benefits of distance running with the added challenge of uneven terrain and elevation changes. Whether you choose a rugged trail or a more moderate path, trail running engages multiple muscle groups and improves balance, stability, and endurance. The varying terrain also provides a more dynamic and mentally stimulating workout compared to running on a flat, paved surface. Always be cautious of potential hazards and take measures to ensure safety while trail running, such as wearing appropriate footwear and staying hydrated.
Incorporating these popular endurance workouts into your training regimen as an MMA fighter can greatly enhance your performance inside the ring or octagon. Remember to start gradually and listen to your body, allowing for proper rest and recovery in between sessions. With consistency and dedication, you’ll be able to improve your endurance, stamina, and overall conditioning, taking your MMA skills to the next level. Keep pushing yourself and enjoy the journey of becoming a stronger and fitter MMA fighter!