Ever have a problem with gassing out while sparring or fighting? That's normal, especially for people that are new to the MMA fight game and have little athletic experience. But don't think that only out of shape people or average Joes gas out when fighting. Even experienced athletes can find the hardships of a fight to be too much to endure, and their bodies shut down from fatigue. After finishing this article, you'll learn how to increase your cardio and stop sucking wind just a few minutes into the fight.
The first thing you need to know about training cardio for MMA is that it will be harder than anything else you've done. You not only need to increase your overall cardiovascular health, but also your strength. The stronger you are, the less you have to exert yourself when fighting. As such, we'll focus on three aspects of training in order to increase your cardio: strength, aerobic endurance, and anaerobic endurance.
In order to train your strength, you'll want to focus on just a few key lifts. These are the deadlift, squat, barbell row, pull-up, and bench press. These exercises specialize in building strength in a variety of muscles and teaching them how to work together. If you are an inexperienced lifter, then you'll need to get someone to show you how to do these exercises, especially the deadlift. It is very easy to hurt your back doing the deadlift or even the squat, so make sure you are careful.
Training your aerobic endurance is pretty easy compared to strength and anaerobic endurance. Most people prefer to run a few miles eveyr couple days, which is usually plenty unless they're actually training for a fight, in which case I recommend doing periodized training. While running is good, swimming is a superior exercise, as is sparring. If you want to improve your cardio more quickly, then you can look into interval running, but it's important that you only do this in moderation less you overtrain and tire your body out.
To increase your anaerobic endurance, you'll need to do exercises with relatively high reps. I recommend maxing out at about 15 reps per exercise, as this will still increase your strength a bit and will also increase your endurance. Doing traditional endurance exercises that put emphasis on strength will also help you improve your anaerobic max. An exercise that fits this description is the burpee, which is one of the best cardio exercises for MMA. You can do a variety of other exercises, including light snatches en masse, tuck jumps, and wrestling.
Using all three training methods is the most effective way to improve your cardio, but I don't recommend doing all of them at once. You should pick the area where you are weakest and focus most on that. If aerobic endurance is your weakest area, then you can train that for six weeks, then spend four weeks on both strength and anaerobic endurance. If you don't see results right away, don't get discouraged as it can take several weeks or even months to see improvements in your gas tank. Early on, you might even become more tired due to the stress you are putting on your body. This is normal and is not something to worry about.
Did this article interest you? Are you looking for more MMA-related information or a slick training program that will put you at the top of your game and allow you to defeat your opponents with ease? Or maybe you just want to be able to hang better while sparring or training, since you don't have an athletic background. Whatever the case is, be sure to check out my site: MMA Conditioning
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