Combat Athletes' MMA Conditioning Circuit
Wrestling great Karl Gotch once said, "Conditioning is the greatest hold." The meaning being that beyond technique and strategy, your conditioning will play the biggest part in your winning. Whether you're a grappler, striker or MMA fighter - the person that is in the best shape will always have the best chance to win. The universal truth of any great champion is that they are machines and usually have a cadre of conditioning circuits in their training regimen.
Conditioning: The Great Equalizer
All of us have encountered that seemingly "freak of nature": The guy with cat-like quickness or can pick up any new move or combination instantly. We may not be able to change our "fight IQ", but we are certainly in control of our ability to last in the fight and give "the freaks" a good showing.
I've always dreaded wrestlers who came into the gym. Why? Because if they're in shape, but don't really understand submission grappling, they still are going to give you heck. Even if it has been years since they've been on the mat, they typically have the mental toughness derived from years of hard-nosed conditioning to persevere.
The key is that you have the ability to control your strength and endurance. It's the one variable which is ultimately decided by you and your approach to your MMA conditioning training.
A Sample MMA Conditioning Circuit
This routine emulates what you do in a match, with spurts of strength all the while your heart rate is near maximum. Try using poundages which are close to your ten-rep maximum. Go from each exercise to the next without resting for an entire circuit with 1 minute of rest after each circuit. 4 circuits total.
* Squats: 6-8 reps * Deadlifts: 6-8 reps * Chinups or pullups: 6-8 reps * Dips: 6-8 reps * Power Cleans: 6-8 reps
Do it as fast as you can, and record your time after each set, and try to break it. But don't sacrifice form for time! You can intensify the workout by adding more weight or shortening your rest between each circuit.
Conditioning: The Great Equalizer
All of us have encountered that seemingly "freak of nature": The guy with cat-like quickness or can pick up any new move or combination instantly. We may not be able to change our "fight IQ", but we are certainly in control of our ability to last in the fight and give "the freaks" a good showing.
I've always dreaded wrestlers who came into the gym. Why? Because if they're in shape, but don't really understand submission grappling, they still are going to give you heck. Even if it has been years since they've been on the mat, they typically have the mental toughness derived from years of hard-nosed conditioning to persevere.
The key is that you have the ability to control your strength and endurance. It's the one variable which is ultimately decided by you and your approach to your MMA conditioning training.
A Sample MMA Conditioning Circuit
This routine emulates what you do in a match, with spurts of strength all the while your heart rate is near maximum. Try using poundages which are close to your ten-rep maximum. Go from each exercise to the next without resting for an entire circuit with 1 minute of rest after each circuit. 4 circuits total.
* Squats: 6-8 reps * Deadlifts: 6-8 reps * Chinups or pullups: 6-8 reps * Dips: 6-8 reps * Power Cleans: 6-8 reps
Do it as fast as you can, and record your time after each set, and try to break it. But don't sacrifice form for time! You can intensify the workout by adding more weight or shortening your rest between each circuit.
