What's the best cardio to do for MMA?

[ljf9mm]

I've been training MMA & lifting weights for about 5 monthes. I'm greatly improving in strength & technique, but my conditioning is still terrible. I hate running & hate the treadmill, so i usually do the elyptical machine as a 15 min. warmup, but it's not enough. Anyone got advice on the quickest way to get my cardio up?

[brutus]

<div class='quotetop'>QUOTE(Decapitator &#064; Jul 6 2006, 05&#58;32 PM) Quoted post</div><div class='quotemain'>
I&#39;ve been training MMA & lifting weights for about 5 monthes. I&#39;m greatly improving in strength & technique, but my conditioning is still terrible. I hate running & hate the treadmill, so i usually do the elyptical machine as a 15 min. warmup, but it&#39;s not enough. Anyone got advice on the quickest way to get my cardio up?
[/b][/quote]


swim&#33;

[mjs21]

Well running worked for me...but if you don&#39;t like long distance running you could always just do sprints. Also swimming, biking, jump rope, running stairs all work well theres alot of things you could do be creative.

[Fantouz]

Try burpies. If too easy add a pushup, if still too easy use dumbells.

[Sweeper]

Jump rope, good for footwork&#33;&#33;

[FungChi]

<div class='quotetop'>QUOTE(Sweeper &#064; Jul 7 2006, 11&#58;00 AM) Quoted post</div><div class='quotemain'>
Jump rope, good for footwork&#33;&#33;
[/b][/quote]
2nd that

[cdr1002]

climbing moutains hahah..and swimming too. You need to work on explosive conditioning . I know you hate running but sprints do good. Or just grapple a shit load of times and get ur body used to hard training

[Branden]

generally, the best cardio for a given sport is doing that sport for long periods of time.

[alpha82425]

u have to run...it&#39;s the best thing...long distance and sprints...I use to hate running too but I got over it and run 5 miles 4X a week and sprints right after...I dont even feel tired after running the 5 miles but the sprints kill me LOL

[Fantouz]

You could also try Bas Rutten&#39;s all round MMA workout.

[bellemore]

<div class='quotetop'>QUOTE(Decapitator &#064; Jul 6 2006, 09&#58;32 PM) Quoted post</div><div class='quotemain'>
I&#39;ve been training MMA & lifting weights for about 5 monthes. I&#39;m greatly improving in strength & technique, but my conditioning is still terrible. I hate running & hate the treadmill, so i usually do the elyptical machine as a 15 min. warmup, but it&#39;s not enough. Anyone got advice on the quickest way to get my cardio up?
[/b][/quote]


It looks obvious you wernt training in grammar.

[Branden]

<div class='quotetop'>QUOTE(bellemore &#064; Jul 10 2006, 12&#58;20 PM) Quoted post</div><div class='quotemain'>
It looks obvious you wernt training in grammar.
[/b][/quote]

It looks obvious you have nothing useful to contribute, why don&#39;t you go troll somewhere else?

[Branden]

<div class='quotetop'>QUOTE(bellemore &#064; Jul 10 2006, 12&#58;20 PM) Quoted post</div><div class='quotemain'>
It looks obvious you wernt training in grammar.
[/b][/quote]

And for the record, it&#39;s "weren&#39;t" not wernt.

[Wiking]

Well cardio is just getting your heartrate to your target range and then keeping it there for an extended amount of time. I don&#39;t see why you dont enjoy running, you just gotta find a nice scenic path, youll come to enjoy the lil daily jog.

[Resin]

You should check out Bas Rutten&#39;s big book of combat it&#39;s dope.

[beingstupid]

Jump rope jump rope jump rope

[Juno]

Sprints and circuit training.

[BEX]

I find that I hate the first 5 minutes of every jog and eventually settle into semi-trance and just go. It's better if you got something interesting at 5 minute point like a hill. Flat-course jogging is boring and hills give you a chance to race up thus increasing explosiveness.

[oddtopsy]

to get good fight cardio you have to fight
just roll, do hardcore wrestling with sub attempts at full pace
thats the only way
you have to break your breathing pattern
you wont do this by jogging or running alone

[The Natural]

Sprint up hills.

And like someone already said, roll. There is nothing more tiring for me then wrestling. Especially a bigger oppent.

[Shoei]

punch a punching bag.

[Trax416]

No better way to up cardio then run, jump rope and shadow box all day long.

[ninjashoes]

watch a wrestling practice and do what they do but with punch and kickout drills mixed in

[Branden]

bas rutten's conditiong CD's are supposed to be superb, might want to check those out.

[UbetterTAPout]

You could also try Bas Rutten's all round MMA workout.






+1

[UbetterTAPout]

bas rutten will hurt you

[UbetterTAPout]

try 3 min thai rounds

[techstandup]

try to do stuff that you would do in a fight. if youre a standup fighter hit and kick on a heavy bag until you cant swing anymore. just try to do stuff thats going to build your cardio in a way that youll be using it in a fight. running hills (they dont have to be long) try doing some kind of course where you run from one station to the next doing certain things at each station like punching kicking jumping, whatever really pushes you.

[Rudy-D.F.F!!!!]

Jump rope
4sure.

[hotnikkels]

does doing cario stuff like running, biking or rope jumping mean that you dont have to weight train your legs? Cos I just started lifting weights but dont like doing my legs cos then I feel like I drag them all day after that.

[Beatdown]

gasser sprints would be great...

[E-MAN]

Running, swimming, and jump rope.

[BrownMan]

come on guy.

grab yo grrl and git that freeky sheet oun.:bukkake

yeah, bukkake bitch :bukkake

yeah, me and my bro:bukkake

you like that slut!

just kidding.

road work by armbar or gnp and then tko and ko.

[Biggest Elbows]

I would agree with two ideas already stated. Jumping Rope is good, fun and helps with footwork. Also rolling at full speed is the best all around advice. Train for what you're gonna do by doing it. That usually works best. Now go find a partner!!!

[ninjashoes]

yeah best way to get conditioning for mma is to do it for endless rounds until you pass out and then a little more the next day

[maverick]

live sparring, running, swimming, circuit training, and plyos work well.

[stephenlocklear1]

Try burpies. If too easy add a pushup, if still too easy use dumbells.
burpies?

[Shoei]

come on guy.

grab yo grrl and git that freeky sheet oun.:bukkake

yeah, bukkake bitch :bukkake

yeah, me and my bro:bukkake

you like that slut!

just kidding.

road work by armbar or gnp and then tko and ko.


go back to sherdog homo:ok:

[Clark Vent]

Sprinting is great for fighting..

That's how fighters do it..

you sprint for 50 yards, and then stop, take 30 second break, and then do it again...and keep doing it for 15 minutes, or whenever..

[Axeman]

When i do my cardio I bike 20 to 30 miles each time i go out ....usually 3 times a week and i try to ride hard...18 to 20 miles an hour...if you can do that you will have a good cardio workout.

[weeb]

sprints

[weeb]

or stairs... anything explosive

[LabRat]

Try applying the Tabata method (http://www.t-nation.com/findArticle.do?article=04-046-training) to your cardio activity. That's 20 seconds absolute full tilt, 10 seconds stop, repeat eight times (so you're going for four minutes). Try it with sprints, bagwork, burpees etc, I've found it to be very effective (which is nice since I hate going for long runs)

[bugsmeanie44]

tabata intervals

[L.A.]

bas ruttens mma cd's!

[Outnumbered]

Jumprope, Swim, Play Basketball, Football, Bike Riding. I usual shoot around basketball for 25 minutes with a friend. Then play three of four 18 point games, were pretty evenly matched in b-ball. So it make's it harder, but there isn't anything like doing mma-related drill, and sparring if you have access to that much.

[Jugo]

Jump rope and burpees work well for me especially since i dont like to run long distances, try to spar as much as you can aswell, especially if your tired, its the best way i think

[Smokey145]

running is great for MMA cardio

[finjust]

personally i like to jog for 5 mins to warm up then ill go 2 mins jogging and 30 secs sprints all out then jogging for 2 mins and sprints again etc.. you can maybe go about 25-30 mins and your dead

[ViolentOne]

Alot of good answers here, although the best answer depends on what you like to do the most. When I am on a treadmill I am bored out of my mind but when I spar or roll I am in constant competition so I am motivated which makes for a far better cardio vascular workout.

[Shogunownes]

generally, the best cardio for a given sport is doing that sport for long periods of time.

I'd have to agree, although running and other cardio training can greatly help there is no substitue for actually training for the sport. Try hitting a heavy bag as fast and hard as you can for a minute. See how that differs from running or grapling. I can run for 45 min with little difficulty but can hardley go 10 min when I spar bjj.

[nakedrear]

to get good fight cardio you have to fight
just roll, do hardcore wrestling with sub attempts at full pace
thats the only way
you have to break your breathing pattern
you wont do this by jogging or running alone

That's true enough, but I think it's hard for those outside of professional fighters to find people to roll/fight with them for hours: day in/day out to maintain that kind of conditioning. Most clubs only give you maybe 3 days a week of good workouts, not to mention conflicts with your schedule, you need the other conditioning to maintain your self. The best would just be to roll/spar all day long everyday, but unless you are lucky enough to find other extremely motivated/time free training partners you can forget that.

[UbetterTAPout]

Tae BO





































End of thread.

Thanks.

[ninjashoes]

I had insane cardio when I was doing fence construction. I know it sounds weird but when I started running every other day while working it was like impossible for me to get tired. Right now I am a slob though.

[UbetterTAPout]

Tae bo damnit, it pwn bas' mma workout

[omegatron]

I heard swimming is good cuz not only does it help general cardio it also helps with breathing techniques. I also do eliptical machine and it doesn't do enough, treadmill though kills me....

[TomStall]

tabatha.

[Rob]

Yeah tabatha looks good, I'll try that soon.
Bas Rutten's MMA workouts are killer I can vouch for that.

[The Wolf]

circiut training is the way to go. also lots of pwer cleans. go medium w8 and do like 30 reps and a couple sets.

[Killa Catfish]

basically you cant get around running for good cardio.

[Squirrel]

I've been training MMA & lifting weights for about 5 monthes. I'm greatly improving in strength & technique, but my conditioning is still terrible. I hate running & hate the treadmill, so i usually do the elyptical machine as a 15 min. warmup, but it's not enough. Anyone got advice on the quickest way to get my cardio up?

I do not train MMA but honestly, I would try to find out what Tito Ortiz' routine is. He simply does not gas. I cannot imagine being like that.

[bigfatphingers]

So, first thing is that there are different types of cardio training. What we generally want as fighters is anaerobic training. That means that long slow distances are basically a waste of your time. Stop biking 30 miles or running 10. What you want to do is mimic the kind of exertion you make while you are fighting. Generally, that means 5 minute rounds, focusing on repetative explosive movement.

your best bet right now, since you are only 5 months into your training, is to train cardio by training technique- just roll and spar as much as you can. focus on keeping your technique solid while you are tired. If you want to focus purely on cardio try some high intensity interval training (google that, or HIIT to learn more about it)- here is my suggestion:

First thing is to see where your cardio is at right now. figure out a way to calculate your max heart rate. There are lots of formulas, just google one. Next, buy a heart rate monitor, or if you cant afford one, learn to measure your heart rate. Next, start doing interval training- running, skipping, even elliptical (last choice IMO). On the treadmill or on a track do a five minute warmup, so that your HR is at about 50-60% of your max. Now sprint for 30 seconds, all out. Return to jogging- what is your heart rate at now? You want to try and get it to about 90% of your max- it is going to take some time to figure out what it takes for you to achieve this, but do it by tweaking your sprint times. What you are looking for is a 1-3 sprint/jog ratio. So if you sprint for 30 seconds, jog for 90 seconds before you sprint again. Do this 2-3 times/week and gradually increase the sprint time, keep the ratio the same.

[EL JEFE]

http://www.maxercise.com/maxarticles/max-articles3.html

[phantasmagoria]

rope, swim, few rounds of shadowboxing
also, you could just do a really light warmup and power circuits... thats what i like to do
non stop so you get alot of strength exercises in but also alot of endurance

[hado3]

generally, the best cardio for a given sport is doing that sport for long periods of time.

finally someone who knows what their talking about


if u train mma u should not need to do to much cardio on the side unless u r getting ready for a fight


if u have been training for 5 months and your cardio is still bad that just means that u are not training hard otherwise u would not be gassing out

[blackass]

CROSS FIT CROSS FIT.COM (ITS WHAT SWICK< LIDDEL AND BJ DO) RUN SPRINT INTERVALS, and TRAIN TRAIN TRAIN

[TheRich]

variety and mixing up diff things too is good ie sprinting + calisthenics, cycling + circuits w/e gets u tired with good technique and consistency

[blackass]

Run intervals on the beach. Start with 3 minutes run 1 minute jog, work up the intensity. Try to work intervals that have a 3:1 work:rest ratio....like a fight

[gavutlity11]

DONT DIE.

[the_rhythm]

What is a good time interval for a beginner to use when jumping rope?

[blackass]

What is a good time interval for a beginner to use when jumping rope?

Work to rest ratio of 3:1 Try jumping rope for 30 seconds (this includes time fucking up and restarting---but be quick about it) then stop for 10-12 seconds. Do this for a total of 5 minutes a day. Add a minute (two sets) every other day. Do this until you are comfortable at 10 minutes. Then you are ready for more advanced jump rope routines.

Remeber- use small jumps, do both feet together at first and then start to work in single foot, back and forth, skipping and eventually moving fluidly (sorta like dancing) around the room while jump roping.

[Clark Vent]

get teh GSP instructional!

[ninjashoes]

So, first thing is that there are different types of cardio training. What we generally want as fighters is anaerobic training. That means that long slow distances are basically a waste of your time. Stop biking 30 miles or running 10. What you want to do is mimic the kind of exertion you make while you are fighting. Generally, that means 5 minute rounds, focusing on repetative explosive movement.

your best bet right now, since you are only 5 months into your training, is to train cardio by training technique- just roll and spar as much as you can. focus on keeping your technique solid while you are tired. If you want to focus purely on cardio try some high intensity interval training (google that, or HIIT to learn more about it)- here is my suggestion:

First thing is to see where your cardio is at right now. figure out a way to calculate your max heart rate. There are lots of formulas, just google one. Next, buy a heart rate monitor, or if you cant afford one, learn to measure your heart rate. Next, start doing interval training- running, skipping, even elliptical (last choice IMO). On the treadmill or on a track do a five minute warmup, so that your HR is at about 50-60% of your max. Now sprint for 30 seconds, all out. Return to jogging- what is your heart rate at now? You want to try and get it to about 90% of your max- it is going to take some time to figure out what it takes for you to achieve this, but do it by tweaking your sprint times. What you are looking for is a 1-3 sprint/jog ratio. So if you sprint for 30 seconds, jog for 90 seconds before you sprint again. Do this 2-3 times/week and gradually increase the sprint time, keep the ratio the same.


Why does every sucessful fighter run miles then? No offense but your gonna have shitty cardio if all you do is roll.

[Bruce Lee]

There is nothing fun about cardio. Just run and be done with it.

[weasel5060]

Running four to five miles is solid for cardio, plus you should add in explosive training such as sprints at least a couple days of the week.

[ninjashoes]

Yeah you need long distance plus short explosive imo.

[the_rhythm]

Work to rest ratio of 3:1 Try jumping rope for 30 seconds (this includes time fucking up and restarting---but be quick about it) then stop for 10-12 seconds. Do this for a total of 5 minutes a day. Add a minute (two sets) every other day. Do this until you are comfortable at 10 minutes. Then you are ready for more advanced jump rope routines.

Remeber- use small jumps, do both feet together at first and then start to work in single foot, back and forth, skipping and eventually moving fluidly (sorta like dancing) around the room while jump roping.

Thanks for the advice. I suck at jumping rope, but I see it is going to take some time. I can already feel my footwork getting faster.

[Carl Emelianenko]

Yeah you need long distance plus short explosive imo.

Exactly. +1

[Clark Vent]

jog for five minutes to get warmed up.

and do the series of sprints teh GSP way.

[Clark Vent]

yea

someone delete this guys posts.

[grnd&pnd]

you gotta train yourself to run... start off at 6miles per hour for 10mins.. increase your speed and length of run as you feel more comfortable

[blackass]

I don't know why everyone says to do LSD training (long slow distance) aka jog. Just because Fedor jogs, doesn't mean he should. A lot of fighters suceed INSPITE of their training... not because of it.

The only distance running you should EVER do is 3-4 miles......IF you can run a 6 minute mile. This 4x6 will replicate the length of your championship 5x 5min rounds. Anyone with any knowledge of energy systems will tell you jogging is ok for a recovery day (a step down day in periodization terms) but it DOES NOTHING TO ACTUALLY HELP YOU FIGHT

[mbkickboxer]

I've been training MMA & lifting weights for about 5 monthes. I'm greatly improving in strength & technique, but my conditioning is still terrible. I hate running & hate the treadmill, so i usually do the elyptical machine as a 15 min. warmup, but it's not enough. Anyone got advice on the quickest way to get my cardio up?

I train MMA and the best training to develop cardio is anything involving interval training where you get use to the change in tempo. Sprints, jumping rope, things like that mixed in with conditioning. Start jogging at a normal pace then kick it into high gear and sprint as fast as you can for 30 second then drop down and do 30 pushups and situps, jump squats, then get back up and start a jog again, same thing sprint this time a little longer. you get the idea.

running hills man, running sucks but the sprinting and things like that are key. Don't go for long jobs at the same pace all the time without breaking up the rythm.

[Titanium]

In my opinion, the best way to condition yourself for MMA is to train sport specific. Drilling and sparring (stand-up and ground) are the best ways to increase your cardio for fighting. You should supplement your training with other cardio as well, such as jogging to build up a good cardio base and then wind sprints to train the lactic and alactic energy systems for the best overall cardio for MMA.

[huge]

Taken from The Ultimate Fighter 1:

Treadmill
5mins 5mph
5mins 6mph
5mins 7mph
5mins 8mph
5mins 9mph
5mins 10mph

Only Chris Leben finished it! I've tried it and believe me guys if you complete this you're one tough cookie - both physically and mentally!!

[doped]

bas' tapes are pretty awesome

[hotnewton]

generally, the best cardio for a given sport is doing that sport for long periods of time.

2nd this

just make sure you push yourself every session

[x_death]

Things like grappling for long periods of time usually gives you lots of endurance.

[ninjashoes]

I don't know why everyone says to do LSD training (long slow distance) aka jog. Just because Fedor jogs, doesn't mean he should. A lot of fighters suceed INSPITE of their training... not because of it.

The only distance running you should EVER do is 3-4 miles......IF you can run a 6 minute mile. This 4x6 will replicate the length of your championship 5x 5min rounds. Anyone with any knowledge of energy systems will tell you jogging is ok for a recovery day (a step down day in periodization terms) but it DOES NOTHING TO ACTUALLY HELP YOU FIGHT

Its not just Fedor, its every top fighter or at least 90% of them. Everyone from Tito to BJ Penn jogs.

You are right that jogging is not enough but I think your reading too much into the latest sports science trends and not into what has been proven effective. Just my opinion though I am not a scientist.

[dd79]

Burpees workout 30sec Brupees/30sec shadow boxing--5min rounds

[Perko]

anything that keeps your heart rate in the top 80% (over 130-150bpm) means u burn fat and increase cardiovascular strength

[thetravi]

finally someone who knows what their talking about


if u train mma u should not need to do to much cardio on the side unless u r getting ready for a fight


if u have been training for 5 months and your cardio is still bad that just means that u are not training hard otherwise u would not be gassing out

is this some kind of joke?

anyone use rowing for cardio? theres a rowing machine at my gym but its off in the corner so i tend to forget its there...should i work this into my routine?

[usho]

Heavy bag work, sprints, HIIT, Tabatas, Guerilla Cardio, burpees, complexes... just mix it up...

Bas Rutten tapes are great!

[mmaboi]

Roll, bike, long distance run, swim, stairs, sprints, circut training....mix it up to keep yourself motivated

[HarshReality]

I hated running too, but u know what?? I sucked it up and dealt with it..
If you push yourself, you'll notice results as you did with training..

think about it... Now when i'm out there i dont wanna come home, i know the shorter my run, the sooner i'll be back running, so i go as long as i can so i can give myself a couple days off before i have to run again...

It's called maximizing your workout..

[BrownMan]

sprints

[SmokinGunz]

Anyone got advice on the quickest way to get my cardio up?

THERE REALLY ARE NO QUICK WAYS TO GET YOUR CARDIO LIKE YOU'D WANT IT FOR MMA...THERE ARE HARD WAYS THAT CAN GET YOU FAST RESULTS. I LIKE TO DO SPRINTS IN THE RIVER WASH. DOING SPRINTS ARE ONE OF THE BEST WAYS TO GET GOOD RESULTS, AND IF YOU HAVE ACCESS TO THEM, DO OBSTACLE COURSES OR MAKE UP YOUR OWN OBSTACLES.

[awiteguy]

look at what our armed forces are doing. The kind of cardio they do prepares themselves to take on stress for a prolonged period of time. Thus, the exact same thing with MMA. It's not going to be easy and it takes time. Look up crossfit.com. They train MMA, armed forces and police officers. They have a good, albeit intense way of getting cardio up

[jetjaguar]

rolling
hill sprints
mountain biking (also good for grip and balance)
shadow boxing
dancing (Bruce Lee was the Cha cha champ of Hong Kong before he started martial arts)

[Hater_Huntin]

I seriously advide doing the Bas Rutten MMA workout