MMA and Boxing are types of sports that require all aspects of fitness. The ability to last a 5 minute round stresses your aerobic (cardio) system, while having the strength to punch, grapple and wrestle stress your anaerobic (strength and muscular endurance).
To be the best fighter possible you must train both of these systems within your body to become the best possible fighter you can be.
One method of training which is effective in stressing both of these systems is called Circuit Training. This type of training involves using 3-8 different exercises being completed back to back, or in a “circuit”.
When choosing exercises it is important to look at putting more at compound muscle exercises (Squats) at the beginning of the circuit and more isolated exercises (Bicep Curls) at the end of the circuit.
Here is an example of an effective Full Body Circuit:
1.Deadlifts (12 reps)
2. Pull Ups (12 reps)
3. Push Up (15 reps)
4. Squat Jumps (15 reps)
5. Plank (1 minute)
Complete these back to back with no rest. Once you have completed the plank, take a 2 minute rest then start right back into the start of the circuit. Complete 5-10 full rounds of this circuit as your workout. This will help your muscular endurance and also your cardiovascular capacity.
Here are some more examples of exercises that can be used at the start, middle and end of the circuits you can create.
When choosing exercises/weight for the exercise, aim for something you can do 10-15 times yet still feel tired toward the end. Remember: 3-8 exercises, 10-15 reps, 60-120 seconds rest, and complete 5-10 full rounds of your circuit.
Have fun with this, mix it up and see which combo’s you like, and what you find effective.
Any questions feel free to inbox me through Twitter or my email.
Paulharding@vendettafighter.com
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