MMA is a sport that requires peak physical condition in all realms. This sport requires you to push, pull, kick, punch, move around, wrestle, manipulate your opponent, and keep your hands up all while being completely exhausted. You need great aerobic conditioning in order to recover while in between rounds and to ensure you are capable of going the distance. You also need anaerobic conditioning to ensure your muscles are capable of continuing the fight once all aerobic energy systems are depleted. Muscular endurance and strength will help to make sure that you are imposing your will on your opponent and are capable of doing so for a prolonged period of time. All in all you need to be in great physical shape.
So what does this mean for the arm chair athlete? Benefits include, increased performance, better health, less stress (your body copes with it alot better), and looking great with your shirt off. When your body is in top shape, day to day activities are much easier to complete. Not only will you be able to do more and not become tired as quickly, but having this new physical being gives you improved self confidence and helps you better cope with stress.
Training for an MMA fight requires a program designed to benefit all attributes mentioned above. There is a vast difference between training professionally for MMA and training for amateur bouts. For the average person looking to get in shape, following a program similar to that of an MMA gladiator will achieve great results.
A typical training week involves days of strength training, circuit workouts for muscular endurance and anaerobic conditioning, aerobic conditioning, and of course martial arts instruction - which also has an aerobic benefit.
Strength training days are usually very few when preparing for a fight, however in off time when trying to put on mass the number of days increases as well the type of workout changes. Strength training usually occurs once or twice a week and focuses on heavy maximal weight with very low volume and large rest times. When training for hypertrophy, reps usualy stay in the 6 to 8 range and weight near 80% of your one rep maximum.
Aerobic conditioning typically occurs three or more times per week. For aerobic exercises an MMA athlete will find great results in running long distances, jumping rope and spending a lengthy amount of time doing bag work.
Anearobic conditioning is completed by exerting maximul force in short bursts for one to three minutes followed by three to nine minute periods of rest. The effort produced is maximal or near maximal and involve generally explosive movements.
