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The Best MMA Cardio Training Exercises for Fighters
- Austin Jones
- Aug 24, 2024
- 7 min read
Updated: Mar 29
The Best Cardio Exercises for MMA Fighters: Fueling the Engine for Success
In the world of Mixed Martial Arts (MMA), where explosive power, agility, and endurance are crucial, cardio plays an indispensable role.
Fighters with superior cardiovascular conditioning can maintain relentless pressure, recover faster between rounds, and often outlast opponents who lack similar endurance.
But what are the best cardio exercises for MMA fighters? Let’s break down some of the most effective methods of cardio training specifically tailored for MMA fights.
1. Understanding the Importance of Cardio in MMA
In the high-stakes world of Mixed Martial Arts (MMA), cardiovascular endurance is not just an advantage—it’s a necessity.
MMA fighters need a high level of cardiovascular fitness to perform at their peak during MMA fights, where every second counts.
Cardio exercises are the backbone of this fitness, helping to build a solid aerobic base, enhance anaerobic capacity, and boost overall endurance.
This allows fighters to maintain relentless pressure, recover faster between rounds, and ultimately outlast their opponents.
A well-structured cardio workout is essential for MMA fighters aiming for success in the cage.
Incorporating a variety of cardio exercises such as running, swimming, high-intensity interval training (HIIT), cycling, rowing, shadowboxing with resistance, and jumping rope can significantly improve cardiovascular endurance.
These exercises are designed to build a strong aerobic base, increase anaerobic capacity, and enhance overall stamina.
Beyond just endurance, cardio exercises also contribute to the development of strength, speed, and agility—key components for executing complex movements and techniques in MMA.
A comprehensive cardio workout should blend aerobic and anaerobic exercises, along with strength training and resistance exercises, to ensure a well-rounded fitness regimen.
Whether it’s the explosive power from HIIT or the rhythmic coordination from jumping rope, each exercise plays a vital role in preparing fighters for the demands of the cage.
2. Building a Strong Cardio Foundation
Building a strong cardio foundation is essential for MMA fighters to improve their overall performance and endurance. A well-structured cardio training program should include a combination of aerobic and anaerobic exercises to enhance cardiovascular endurance, increase stamina, and boost muscular endurance.
To start, MMA fighters can incorporate low-to-moderate intensity cardio exercises such as jogging, cycling, or swimming for 20-30 minutes, 2-3 times a week. These activities help build a solid aerobic base, which is crucial for sustained energy during fights. As fighters progress, they can introduce high-intensity interval training (HIIT) to simulate the intense bursts of energy required in an MMA fight.
HIIT involves short bursts of maximum effort followed by brief rest periods. This type of training can be applied to various cardio exercises such as sprinting, burpees, jump squats, or mountain climbers. For example, a HIIT workout might consist of 5 rounds of 30 seconds of burpees followed by 15 seconds of rest. This approach not only improves cardiovascular endurance but also enhances the ability to recover quickly between intense efforts.
In addition to HIIT, circuit training is another effective method to improve cardiovascular and muscular endurance. Circuit training involves performing a series of exercises in rapid succession with minimal rest in between. This can include a mix of cardio exercises and strength training movements, providing a comprehensive workout that mimics the demands of an MMA fight.
By combining these different types of cardio training, MMA fighters can build a strong foundation that supports their overall performance in the cage.
3. Running (Roadwork)
Running has been a staple in fighters' training regimens for decades. It's simple, accessible, and incredibly effective.
Long-distance running helps build a solid aerobic base, which is essential for overall endurance. Incorporating interval sprints into your routine can mimic the bursts of energy required in a fight, improving your anaerobic capacity.
Uphill running, in particular, helps MMA wrestlers circulate more oxygen to their muscles, enhancing their performance.
Fighters often combine steady-state runs with sprint intervals to maximize their cardio conditioning. For those looking for alternatives, jogging can be replaced with skipping for cardio training in MMA.
Recommended Routine:
Long Runs: 3-5 miles at a steady pace, 2-3 times per week.
Interval Sprints: 10 x 100 meters with 1-2 minutes rest between sprints, 1-2 times per week.
4. Swimming
Swimming offers a full-body workout that enhances cardiovascular endurance without the impact stress associated with running.
It's particularly beneficial for fighters recovering from injuries or looking to diversify their training. The resistance provided by water works muscles in ways that traditional land-based exercises can't, while also improving lung capacity and overall stamina.
Recommended Routine:
Endurance Laps: Swim continuously for 20-30 minutes at a moderate pace, 2-3 times per week.
Sprint Laps: 10 x 50 meters with 30 seconds rest between laps, 1-2 times per week.
5. High-Intensity Interval Training (HIIT)
HIIT is one of the most effective cardio exercises for MMA fighters. It involves short bursts of maximum effort followed by brief rest periods.
This mimics the high-intensity nature of MMA fights, where fighters must deliver powerful strikes, takedowns, and submissions, followed by moments of lower activity.
HIIT can be done using various exercises, including sprinting, cycling, or bodyweight movements. Metabolic conditioning (MetCon) builds core strength and stamina for MMA athletes, making it a valuable addition to HIIT routines.
Recommended Routine:
Circuit Training: 5 rounds of 30 seconds work/15 seconds rest for exercises like burpees, mountain climbers, and jump squats.
Tabata: 8 rounds of 20 seconds work/10 seconds rest for exercises like sprints or kettlebell swings.
6. Cycling
Cycling is another low-impact exercise that builds cardiovascular endurance while strengthening the legs, which is crucial for striking and grappling.
Whether you're cycling outdoors or using a stationary bike, this exercise can improve both aerobic and anaerobic capacity.
Interval training on a bike can be particularly beneficial, helping fighters develop the ability to explode with power after moments of sustained effort.
Additionally, cycling is an excellent way to build leg strength, which is vital for maintaining balance and executing powerful kicks or takedowns.
Recommended Routine:
Long Rides: 30-45 minutes at a steady pace, 2-3 times per week.
Hill Climbs/Intervals: 10 x 1-minute sprints with 1-minute rest or climb hills at a moderate pace for 15-20 minutes.
7. Rowing
Rowing engages nearly every muscle in the body, making it an excellent cardio workout for MMA fighters. It combines strength and endurance, improving both aerobic and anaerobic systems. Rowing can also help build the explosive power needed for takedowns and grappling exchanges.
Recommended Routine:
Steady-State Rowing: 20-30 minutes at a moderate pace, focusing on form and endurance.
Sprint Intervals: 10 x 250 meters with 1-minute rest, pushing for maximum power on each sprint.
8. Martial Arts-Specific Cardio Workouts
Martial arts-specific cardio workouts are designed to simulate the demands of an MMA fight and improve a fighter’s cardiovascular endurance, muscular endurance, and technique. These workouts typically involve a combination of cardio exercises and martial arts techniques such as punching, kicking, and grappling.
One example of a martial arts-specific cardio workout is a Muay Thai-style session. This involves performing a series of punches, kicks, and knee strikes in rapid succession. Whether done with a partner or on a heavy bag, this type of workout is highly effective for improving cardiovascular endurance and refining striking techniques. The constant movement and explosive power required in Muay Thai drills closely mimic the intensity of an actual fight.
Another example is a Brazilian Jiu-Jitsu (BJJ)-style workout, which focuses on grappling drills and techniques such as rolling, escaping, and submitting. These workouts can be performed with a partner or on a mat, providing an excellent way to enhance cardiovascular endurance while practicing essential grappling skills. The continuous flow of movement in BJJ drills helps build stamina and the ability to maintain control during ground exchanges.
Incorporating these martial arts-specific cardio workouts into a training regimen ensures that fighters are not only improving their cardiovascular endurance but also honing their techniques and preparing for the specific demands of MMA competition.
9. Shadowboxing with Resistance
Shadowboxing is a fundamental aspect of fight training, but adding resistance—such as light dumbbells, resistance bands, or wearing a weighted vest—can elevate it to a powerful cardio exercise.
This combination enhances endurance while simultaneously improving technique, speed, and power. Fight-specific conditioning should include techniques like punching a bag and sparring sessions to further develop endurance and skills in a realistic context.
Additionally, incorporating Muay Thai techniques can significantly improve overall physical conditioning necessary for high-level competition.
Recommended Routine:
Resistance Shadowboxing: 5 rounds of 3 minutes with 1-minute rest, focusing on movement, combinations, and intensity.
Shadowboxing Intervals: 10 x 1-minute sprints of non-stop punches and kicks with 30 seconds rest.
10. Jump Rope
Jumping rope is a classic exercise for fighters, offering benefits that go beyond just cardio. It improves footwork, timing, and coordination while providing an intense cardiovascular workout.
For MMA fighters, jumping rope is particularly effective in enhancing timing and rhythm, which are crucial during striking exchanges.
Additionally, skipping ropes improve coordination and keep metabolism in check for MMA fighters. Jump rope is also a popular conditioning exercise for fighters due to its rhythm training component. It's a great way to warm up before a workout or to add a high-intensity burst to your training session.
Recommended Routine:
Basic Jumping: 5-10 minutes at a steady pace as a warm-up or cool-down.
Interval Training: 10 x 1-minute high-speed jumping with 30 seconds rest.
11. Mental Preparation for MMA Cardio
Mental preparation is a crucial aspect of MMA cardio training, as it helps fighters push through the physical demands of a workout and stay focused during a fight. One effective strategy is to set clear goals and visualize success. By envisioning themselves achieving their objectives, fighters can build confidence and motivation, which are essential for enduring grueling training sessions.
Developing a pre-workout routine can also enhance mental readiness. Activities such as meditation, deep breathing, or listening to motivational music can help fighters get into the right mindset before training. This routine acts as a mental trigger, signaling the body and mind that it’s time to focus and perform.
During workouts, positive self-talk and affirmations can be powerful tools. Repeating phrases like “I am strong and capable” or “I can push through this” can help fighters maintain a positive attitude and push through challenging moments. This mental resilience is just as important as physical endurance in MMA.
Visualization techniques are another valuable tool for mental preparation. Fighters can visualize themselves executing techniques flawlessly, overcoming obstacles, and ultimately winning their fights. This mental rehearsal helps build mental toughness and prepares them for the physical and psychological demands of competition.
By incorporating these mental preparation strategies into their cardio training, MMA fighters can enhance their overall performance and stay focused and motivated throughout their training and fights.
Fight.TV MMA Cardio Workout
MMA fighters require cardiovascular conditioning that mirrors the intensity, duration, and unpredictability of a fight.
By incorporating a variety of cardio exercises—each targeting different aspects of endurance and power—fighters can build the stamina needed to dominate in the cage. Steady-state aerobic work, done 1-3 times a week for 30 minutes after specific fight conditioning, can further enhance endurance. Whether it’s the tried-and-true roadwork or the dynamic demands of swimming, these exercises form the foundation of a fighter’s engine, powering them through the rounds to victory.
However, fighting itself remains the best way to condition for MMA fights, as it directly improves fight-specific endurance.
