The ULTIMATE MMA Cardio/Conditioning Guide (Fighter Cardio Workout)

Summary

In this video, Mario, a certified personal trainer, explains how to optimize cardio training for combat sports. He covers the importance of both aerobic and anaerobic conditioning, with a focus on anaerobic training for maximum performance. Mario outlines simple, effective methods like aerobic exercise at a conversational pace and Cardiac Power Intervals (CPI) for anaerobic conditioning to improve endurance. The video emphasizes pushing through limits during training to build resilience and stamina. With consistent effort and strategic training, fighters can enhance their cardio and maintain peak performance in the cage.

Takeaways

• 😀 Cardio is crucial for fighters, regardless of their striking or grappling skills. Without a strong cardio base, fatigue will limit performance in the cage.
• 😀 There are two types of cardio important for combat sports: aerobic (low intensity, long duration) and anaerobic (high intensity, short duration).
• 😀 Aerobic conditioning helps fighters resist fatigue during movements like sidestepping and lateral movement, but it's less critical than anaerobic conditioning in combat sports.
• 😀 Anaerobic conditioning is key for maintaining maximum power throughout a fight, allowing fighters to strike and grapple at full intensity repeatedly.
• 😀 To develop aerobic conditioning, a low-intensity, long-duration approach works best, such as jogging or walking at a conversational pace for 30-60 minutes.
• 😀 Regular MMA practice combined with 5-7 weekly aerobic conditioning sessions will help fighters improve their aerobic endurance.
• 😀 For anaerobic conditioning, pushing beyond comfort during training, such as through max-effort intervals, overloads the body and induces necessary physiological adaptations.
• 😀 Cardiac power intervals, involving 60-120 seconds of maximum effort followed by 2-5 minutes of rest, are ideal for improving anaerobic endurance.
• 😀 As anaerobic conditioning improves, the ability to recover faster during short rest periods, such as in MMA fights, becomes a major advantage.
• 😀 It's important to gradually increase the duration of max-effort intervals and reduce rest time over time to build better anaerobic capacity.
• 😀 Cardiac power interval training should not exceed three times a week to avoid overtraining and to allow sufficient recovery between sessions.

Q & A

What are the two types of cardio mentioned in the video, and how do they differ?

The two types of cardio discussed are aerobic and anaerobic cardio. Aerobic cardio involves low-intensity, long-duration exercise (e.g., jogging or walking), and is focused on building endurance over time. Anaerobic cardio, on the other hand, involves high-intensity, short-duration exercise (e.g., sprinting or high-effort bursts during MMA), aimed at improving power endurance and the ability to sustain intense activity.

Why is anaerobic cardio considered more important for combat sports like MMA?

Anaerobic cardio is more important in combat sports because it focuses on the ability to perform high-intensity movements, such as powerful strikes or grappling, repeatedly. Combat sports require fighters to exert maximum effort for short bursts, making anaerobic conditioning critical for maintaining strength and energy during intense, quick-paced exchanges in the fight.

What is aerobic conditioning and how can it be developed?

Aerobic conditioning refers to low-intensity, long-duration exercise that improves the body's ability to resist fatigue over time. It can be developed through activities like jogging or walking at a conversational pace. Regular practice, ideally 30-60 minutes at a low intensity, 5-7 times a week, is recommended for improving aerobic endurance.

What type of cardio is recommended for MMA athletes to improve their aerobic conditioning?

For MMA athletes, the best way to improve aerobic conditioning is by combining sports practice (like MMA training) with 30-60 minutes of low-intensity running at a conversational pace on days when they're not training MMA. This will enhance endurance without overloading the system.

How does anaerobic conditioning differ from aerobic conditioning in terms of energy demands?

Anaerobic conditioning requires the body to perform high-intensity efforts that rely on short bursts of energy, whereas aerobic conditioning focuses on prolonged, lower-intensity activity that uses oxygen to sustain energy over time. Anaerobic conditioning is crucial for explosive movements like strikes and grappling, while aerobic conditioning helps fighters maintain stamina throughout the fight.

What is the primary method for developing anaerobic cardio, as discussed in the video?

The primary method for developing anaerobic cardio involves pushing yourself to perform at maximum effort, even when you feel exhausted. A practical example given in the video is pushing through an extra 5-10 seconds of maximum effort after reaching the point of fatigue, such as during bag work or sparring. This overloads the body's systems, forcing them to adapt and improve.

What are cardiac power intervals, and why are they effective for anaerobic conditioning?

Cardiac power intervals are a training method involving 60-120 seconds of maximum effort, followed by 2-5 minutes of rest. This type of training mimics the intense exertion and recovery cycles that occur in MMA, where fighters push to their limits and then recover quickly. The intervals help the body improve its ability to recover after intense bursts of energy, making it effective for anaerobic conditioning.

How should one start cardiac power interval training, according to the video?

When starting cardiac power interval training, you should begin with longer rest periods (around 5 minutes) and gradually reduce the rest time over 1-2 weeks until you reach 2 minutes of rest. Likewise, start with 60 seconds of max effort and gradually increase the effort by 20 seconds every 1-2 weeks until you reach 120 seconds of max effort with 2 minutes of rest.

What are some recommended exercises for performing maximum effort during cardiac power intervals?

Recommended exercises include resisted assault bike sprints, inclined sprints, rowing with resistance, sled pushes, or sport-specific exercises like hitting the bag or shadow boxing. These exercises should allow you to reach max effort and maintain that intensity for the full duration of the interval.

What is the recommended volume for cardiac power interval training, and how often should it be done?

The recommended volume for cardiac power interval training is 4-12 sets per session, depending on the athlete's sport. For MMA fighters, around 5 sets is ideal. However, it is important to avoid overtraining by limiting the sessions to no more than three times per week, with at least 48 hours of recovery between sessions.