We had a reader ask a question about trying to get his Cardio and MMA training up to the most optimal level.  We receive this type of questions about twice a week so we thought we would cover it in the blog via a post.  Let us know if you like this level of detail or would like for us to stick to the high level topics of MMA training.

Question:
What Percent Intensity and How can I Figure it Out?

The current explosion of MMA has motivated many people to consider their newly found curiosity and take it one stage further. Increasing numbers of people are signing themselves up to learn the fighting techniques of MMA and the MMA gyms can’t pop up fast enough for the demand that is there.

Nearly all these MMA gyms offer classes in Boxing, Kick Boxing, Taekwondo, Brazilian Jiu Jitsu and Submission Wrestling (among other martial art disciplines). A lot (not every) of those gyms neglect the sport-specific strength and conditioning classes – so afterwards you need to make sure you cover this area on your own.

MMA fighters can have strong arms,  strong legs, and strong cardiovascular training however if they have weak core muscles they will quickly get this weakness exploited in the ring or octagon and ultimately wind up beaten.  The abdominal region of the body is an essential area that allows the powerful forces that are transmitted through the feet and up the legs of the fighter to then pass on through to the upper body for devastating throws, slams, and punches. The abdominal section is such a massive factor in the speed and power of your kicks, body punches, and ground game that if you don’t have a strong core you are missing out on some huge advantages in these areas.

On the ground, the abs are important for keeping posture when the fighter is either in the guard position or on top searching for submissions. Without proper abdominal development your leaving your midsection wide open and increasing your chances for a defeat.

As an athlete we need to learn how to run on little or no oxygen especially when we are training or in a competition. When our muscles work they need oxygen to rejuvenate. For MMA training anaerobic training is a must when training. Most of the movements in an MMA fight require anaerobic muscle movements like a sprawl, take-downs, or throwing punches and kicks.

The only way to progress your anaerobic conditioning is regular training aimed at improving it. Regular MMA practice three times a week is usually sufficient for anyone in the first year or two of training, but after that it is usually necessary to dedicate more time and energy if you want to be more competitive.