Unleashing the Cardio Beast: Advanced Combat Arts Training Methods
As we have previously talked about in the Aerobic vs Anaerobic breakdown in the Energy Systems article, having a strong aerobic base is paramount to being the best martial artist you can be.
Little can save a martial artist that has emptied their gas tank prematurely. No amount of skill or talent can make up for exhaustion. When that point arrives, everything becomes a struggle.
The ability to execute techniques, to breathe, to think under pressure, to survive are all affected. These skills are fundamentally reliant upon the ability to keep pace.
As previously discussed, aerobic means with oxygen. The aerobic system requires oxygen to function. Oxygen is never simply used up: all the energy systems work at the same time, and as intensity rises, the demand for ATP (energy) outpaces how fast the aerobic system can supply it, so the anaerobic systems pick up a bigger share of the work.
In this article we are going to look at several ways to train the aerobic system, their applications, how to implement them into your routine and the pros and cons of each.
Understanding the Importance of Cardiovascular Conditioning in MMA
Mixed Martial Arts (MMA), Boxing, Wrestling, and Brazilian Jiu-Jitsu (BJJ) demand a high level of Combat Arts Strength and Conditioning to achieve peak performance. Thus, excellent cardiovascular conditioning is an essential element in the process. Fighters need it to sustain high-intensity efforts during matches and to recover faster between exchanges and between rounds. Our detailed post on Energy Systems provides an in-depth look at these crucial physiological mechanisms.
Aerobic Conditioning Methods
Aerobic conditioning is often referred to as long, slow distance conditioning. Aerobic exercise is conducted at a heart rate that’s well within aerobic zones, for long periods of time. Typically aerobic exercise is done for at least 20 minutes.
How do you define your aerobic threshold? The truth is, it’s extremely hard to pin down your aerobic threshold precisely without laboratory testing. A common rule of thumb places aerobic threshold heart rate somewhat below lactate threshold heart rate, but the gap varies from person to person, and defining your lactate threshold also requires testing and access to special equipment.
Thankfully, Dr. Phil Maffetone, founder of the MAF method (Maximum Aerobic Function), created a simple formula that lets you estimate a heart rate for aerobic training without expensive testing and equipment. The 180 Formula is a practical coaching rule of thumb, not a precise or well-validated measure of your aerobic threshold, and age-based heart-rate formulas can be off by 10 beats per minute or more for an individual. Treat the number as a starting point and check it against how easy the effort feels.
The Maximum Aerobic Function (MAF) Methodology
Subtract your age from 180: that is your estimated Maximum Aerobic Function (MAF) heart rate
Modify this number by selecting from one of the appropriate categories below:
- Subtract 10 bpm if you are recovering from a major illness, any recent surgery or hospitalization, or are taking regular prescription medication. If you take a beta-blocker or any other medication that changes your heart rate, heart-rate formulas like this one don’t apply to you; ask your doctor for a safe training target instead.
- Subtract 5 bpm If you are frequently injured, get more than two colds or flu per year, have allergies or asthma, are inconsistent with exercise, or your athletic performance has plateaued
- If you have been exercising at least 3-4 times a week for at least a year without any of the problems in the two categories above, keep the number (180 – age) the same.
- Add 5 bpm if you are a competitive athlete who has trained for 1+ years without any of the problems above, and have made progress in competition without injury
Use a heart rate monitor and keep your aerobic sessions at or below your MAF number
Why Train at Your MAF Heart Rate?
Training at or below your Maximum Aerobic Function (MAF) heart rate keeps easy sessions genuinely easy. Used consistently, this kind of low-intensity aerobic work builds endurance, supports recovery between hard sessions, and helps limit the risk of overtraining. Research on MAF training specifically in fighters is limited, so judge it by your own progress. For a look at long-term fighter development, see Creating the Next Manny Pacquiao.
Applying MAF To Your Situation
For example a 45 year old male, who does 3 to 4 MMA sessions per week would be calculated as follows: 180 bpm - 45 years old = 135 bpm
Once you've established your MAF, conduct any exercise which would allow you to stay within that threshold. These activities could include, yet are not limited to, drilling techniques, jogging, cycling, swimming, circuit training, hiking, yoga, tai-chi, flow sparring, rowing machine, elliptical etc.
Work on your MAF aerobic conditioning for at least 20 minutes per session, for a minimum of one hour (60 mins) per week, and build up gradually from there. The suggestions below are sessions per week, not per day, and your easy aerobic work at practice counts toward them. Beginners, anyone with a heart condition, high blood pressure or another medical condition, anyone on heart-rate-altering medication, and anyone returning from injury or illness should get medical clearance first and progress slowly.
Suggestions For Implementing MAF
Day / Level | Beginner | Intermediate | Elite |
|---|---|---|---|
Monday | 20 min session | 30 min session | 45 to 60 min session |
Tuesday | 20 min session | 30 min session | 45 to 60 min session |
Wednesday | 20 min session | 30 min session | 45 to 60 min session |
Thursday | 20 min session | 30 min session | 45 to 60 min session |
Friday | - | 30 min session | 45 to 60 min session |
Saturday | - | - | 45 to 60 min session |
Status | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|
Beginner | 20 min session | 20 min session | 20 min session | 20 min session | - | - |
Intermediate | 30 min session | 30 min session | 30 min session | 30 min session | 30 min session | - |
Elite | 45 to 60 min session | 45 to 60 min session | 45 to 60 min session | 45 to 60 min session | 45 to 60 min session | 45 to 60 min session |
Polarized Training - The 80/20 Rule Of Conditioning
If you were to examine the training of elite endurance athletes, you’d likely find a predictable pattern emerging. Elite endurance athletes do roughly 75-80% of their sessions at low intensity, below their first (aerobic) threshold, with most of the rest well above their second (lactate) threshold and relatively little time in between. Essentially, the vast majority of their training consists of easy, aerobic, endurance-style work.
This pattern has evolved so much in scientific literature that it has adopted the name ‘polarized training.’
This pattern is best documented in endurance sports such as running, rowing, cycling, and cross-country skiing, and not every endurance athlete trains in a strictly polarized way. There is little comparable research on MMA fighters or boxers, so treat it as a useful guide rather than a proven fight-sport formula.
They spend the vast majority of their training at relatively easy aerobic intensity and occasionally will conduct extremely intense bouts of anaerobic/glycolytic workload.
You’ll be able to liken this to the typical structure of your martial arts classes.
Let’s use a typical BJJ class, for example. In a 90-minute class, you may spend 15-20 minutes on a warm-up, limbering the body and joints and getting ready for the technique portion of the class. Techniques and drilling will typically take up most of the class, often 40-50 minutes.
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Finally, in the last 20-30 minutes, you may live-spar and raise the intensity. It’s only a loose analogy, since drilling isn’t always easy and sparring isn’t all-out the whole time, but the shape is similar to polarized training: most of the session at a manageable pace, with a smaller block of hard work at the end.
Why Do Elite Level Athletes Spend Most of Their Time At Low-Level Workloads?
Elite athletes have figured out that training too hard, too often, and missing the key development of aerobic base, can lead to burnout, over-training, diminished performance, and increased risk of injury/illness. It makes no sense to spend so much time training if that time isn’t spent efficiently.
This is why polarized training has become a staple amongst the best athletes in the world. It allows them to train and practice diligently, for prolonged periods, yet minimize the risk of over-training and sub-optimal performance come competition time.
And the Survey Says...
A study of well-trained runners highlights this very well. Researchers followed two groups over 5 months of training. Group one spent the bulk of their training (about 80%) at an easy aerobic pace, with about 12% at moderate and 8% at high intensity, whereas group two spent noticeably more time in the moderate, threshold zone and only about 65% at an easy pace. Overall training load was kept similar between the groups.
Common sense might suggest that the group doing more moderate, “comfortably hard” training would come out ahead. In fact, that was not the case. Group one, with more easy aerobic volume, improved significantly more than group two over the same period.
Studies like this, and an ever-growing appreciation for exercise science is doing much to dispel the myth that good training always has to be hard training. It simply isn’t the case.
While going hard is at times necessary, the bulk of your time should be spent working aerobically, at lower intensities, and developing your aerobic gas tank.
Polarized Training for Combat Athletes
Polarized training combines a large volume of low-intensity work with smaller, carefully placed blocks of high-intensity training, which can build performance while limiting the risk of overtraining. For more ideas, see our guide to advanced combat arts training techniques.
What Could Polarized Training Look Like For You?
With so much variance between individual training plans and time commitments, it can be hard to outline a specific polarized protocol. Essentially, you have to be mindful of the 80/20 rule and build yourself a training regimen that consists largely of aerobic development, using tools like MAF training, followed by bouts of high-intensity training (HIIT, sprints, sparring, olympic lifting) that really push you to develop.
This is conducive to the regimen of a dedicated martial artist. Ample time can be spent drilling, practicing, working on technique and fluidity, leaving lots of gas in the tank to turn it up to 10 when it’s time to ‘go live’ and spar.
Be wary of carrying the ‘no pain, no gain’ mentality into your training, or you may run the risk of burnout. Remember, your goal should be to train smarter, not harder. Applying these principles will keep you on the mats for longer without destroying your body in the process.
High Intensity Interval Training (H.I.I.T.)
Both of the aforementioned methods can be incredibly effective for development of the aerobic system. However, they’re very time consuming, because the adaptations from traditional aerobic training build slowly, just like the training itself (long and slow).
Some people, quite frankly, don’t have the time to complete long, complementary aerobic conditioning sessions.
This is where H.I.I.T. comes in.
Don’t worry, high-intensity intervals aren’t as scary as they may sound. At this point, you may be wondering why high-intensity work is suitable for the aerobic system, as we have talked at length about aerobic work being lower intensity, conducted in the presence of oxygen. You’d be correct if your intuitive alarm bells were ringing. However, don’t fret, the beautiful thing about the energy systems is their ability to interplay with one another.
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This is particularly true for using H.I.I.T. as a means to bolster the aerobic system. Interestingly, however, long, slow, MAF-style aerobic work won’t have much crossover to high-end anaerobic work. In the classic Tabata study, six weeks of very hard intervals improved both aerobic capacity (VO2max) and anaerobic capacity, while moderate-intensity endurance training improved VO2max but not anaerobic capacity.
This is something to keep in mind if your primary goal is to increase power yet most of your conditioning is endurance work. Having this knowledge means that you can take advantage of this kind of training. H.I.I.T. has a whole host of health and performance benefits, and it’s quick: an effective session can be done in about 10 minutes of work plus a warm-up, which suits martial artists who are strapped for time. It is also very demanding, so build up gradually. If you are new to hard training, have a heart condition or high blood pressure, take heart-rate-altering medication, or are returning from injury or illness, get medical clearance first.
Will you gain as much dedicated aerobic development from H.I.I.T. as from MAF-style conditioning? Probably not, at least for some of the central, heart-level adaptations. For example, short all-out sprint intervals may do little to increase your maximal cardiac output (Qmax), even while they improve aerobic performance, although longer hard intervals lasting several minutes can train the heart more directly. The type of H.I.I.T. matters.
However, do not be deterred! You’ll still reap many rewards for your time “HIIT’ing” (plus train some crossover systems and physical attributes). If you’re an athlete short on time, HIIT could be your new best friend.
How Does H.I.I.T. Increase Aerobic Function?
It all starts with your mitochondria - the power plants that are found in every nucleated cell in the human body. Having more mitochondria and increasing their size and efficiency is a sure-fire way to boost metabolic function. For a long time, it was thought that aerobic training was the best way to develop mitochondria, as they thrive in the presence of oxygen.
However, research over the past two decades has shown that the stress of H.I.I.T. and hard anaerobic work also leads the body to undergo mitochondrial biogenesis (the making of more mitochondria), helping it cope with the demands of exercise and prepare for future efforts.
Mitochondria contain the oxidative enzymes that drive aerobic metabolism, particularly in skeletal muscle. More and better mitochondria from training let you use both fat and carbohydrate for fuel more effectively and resynthesize ATP aerobically at a faster rate. Your muscles only ever store a tiny amount of ATP, so the gain is in how quickly you can replace it, and that is more gas in the tank. H.I.I.T. carries benefits beyond mitochondrial adaptations too, such as improving VO2 max and athletic performance, and it can support weight management as part of an overall plan.
However, keep in mind that H.I.I.T., although very challenging and short in duration, can be a great addition to your aerobic conditioning.
High-Intensity Interval Training (HIIT) for Fighters
Boxers and other fighters commonly use HIIT, on the bag, the pads, the bike or the track, to build the ability to repeat hard efforts and recover quickly between them.
How To H.I.I.T. It?
There are many variations and applications of H.I.I.T. training, so to maximize efficiency, it’s always a good idea to see how it has been programmed in research. A classic sprint-interval protocol that lab studies have shown can improve aerobic performance, power output and VO2 max looks like this. It is all-out work, meant for people who already have a conditioning base:
Start with 4 x 30-second all-out sprints, with 2.5 to 4 minutes of easy recovery after each sprint, just three times per week
Over several weeks, gradually build to as many as 10 x 30-second sprints with 2.5 minutes of recovery. Again, just three times per week
Do this for 7 weeks, for a total of roughly 6-15 minutes of all-out sprinting per week
Another H.I.I.T. session may use max-effort repeats with a work:rest ratio of 1:1 or 1:2. For example, rowing machine sprint repeats: max effort for 30 seconds, rest for 30 or 60 seconds, and repeat using the same principles mentioned above, starting with only a few repeats and building up gradually.
Other options could include making your H.I.I.T. more martial arts-specific. You could mimic the above protocol while hitting the heavy bag, for example.
It’s also key to note that the sprints don’t always have to be running sprints (although this is desired due to bone density and connective tissue strengthening adaptations).
If you have problems with impact (knee/back issues) then you can adapt further and perform these sprints in a pool, on an elliptical, or on a rowing machine. If running is a little too tough on your knees, hit the hills. Running uphill decreases the impact forces on the knees.
Fartlek Training
Fartlek is Swedish for “speed play” and that is just what Fartlek training is. You vary your tempo, intensity and output randomly and for varying times and intensities, as your mood, energy levels, and climate dictates.
This training method is unpredictable and mixes bursts of moderate to hard effort with easy efforts throughout.
Fartlek Training for MMA
This flexible approach combines continuous and interval training, which makes it a good fit for replicating the unpredictable intensity of an MMA fight. Fartlek training can improve both aerobic and anaerobic conditioning, a valuable asset for any MMA fighter.
How You Could Fartlek
You might pick out a tree in the distance and run there hard, taking the next two minutes to slowly jog and recover, after which you tackle a hill at 75% perceived effort, and go down the hill at a brisk walking pace.
The goal of Fartlek training is to break the monotony associated with cardio and aerobic training.
However, this does come with some drawbacks. It’s a less scientifically validated approach and relies upon your perceived levels of exertion and exhaustion. This can be tricky to navigate, as we have a tendency to go a little bit too easy during our easy phase, and not quite hard enough when we’re supposed to go hard.
This lands us in the dreaded ‘black hole’ cardio zone - a place where well-intentioned trainees often find themselves.
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The pace that they set is not ideal to cause sufficient adaptation to the required energy systems and therefore their efforts aren’t rewarded as thoroughly as they ought to be. They’re either working a little too easy for insufficient time (causing no adaptation), or a little too hard for too long (causing burnout and physiological stress).
You can always avoid such pitfalls by wearing a heart rate monitor and paying attention to training zones to ensure you’re matching them with your desired training outcomes. There’s no ‘how-to’ guide as far as Fartlek conditioning goes.
You have to enjoy the workload and be mindful of your efforts. In many ways, Fartlek does a good job mimicking the unpredictable nature of martial arts competition and training. Much of a match can be spent in a very slow, tactical battle, in between super high-paced scrambles and bouts of explosion. For this reason, you can adopt a Fartlek style approach in your practice, or implement it into your conditioning outside of the gym.
Essential Cardio Tips for MMA Athletes
Here are a few practical cardio conditioning tips for MMA, Boxing, Wrestling, and BJJ athletes:
Regular Monitoring of Cardiovascular Conditioning
Tracking simple measures such as resting heart rate, heart rate during sessions, and heart-rate recovery after hard efforts helps you tailor your training and spot fatigue before it turns into overtraining. Heart-rate recovery is the drop in heart rate in the first minute or two after a hard effort, and a bigger drop generally means better recovery. Lab measures such as VO2 max and lactate threshold need proper testing equipment.
Variety in Training
Mixing HIIT sessions, Fartlek training, and mostly easy, polarized aerobic work challenges your body in different ways, supports overall improvement in cardiovascular fitness, and keeps training from becoming monotonous.
Adequate Recovery: The Importance of Rest
Hard training only pays off if you recover from it. Rest days, sleep, and easy sessions are critical for reducing the risk of injuries and overtraining and for improving overall performance, so build sufficient rest into any training plan.
The Future of MMA Cardiovascular Conditioning: An Emerging Revolution
The world of cardiovascular conditioning in MMA and other combat sports is constantly evolving, spurred by technology and sports science. Wearable heart-rate tracking is already common, while ideas such as training plans based on genetic profiles and virtual reality training are still early, with limited evidence so far that they improve performance.
As we continue exploring these advancements, the future of combat sports conditioning remains an exciting frontier for athletes and trainers alike.
Innovative coaches in Boxing, Wrestling, BJJ, and MMA are constantly experimenting with new training methods, integrating cutting-edge technology and scientific insights into their conditioning programs.
Genetic Profiling for Personalized Training Plans
Genetic tests can report variants linked to traits such as muscle fiber type or how well someone responds to aerobic training, but they explain only a small part of how an individual adapts. For now, how you actually respond to a program, tracked over weeks and months, is a far better guide than a genetic report for building a personalized conditioning plan.
Real-time Performance Tracking
Wearable technology lets coaches monitor heart rate in real time during workouts. Watches and chest straps can also estimate VO2 max and lactate threshold from heart rate and pace, but those are model-based estimates: measuring them directly still takes lab gas analysis or blood lactate testing.
Real-time heart-rate data lets a coach make on-the-fly adjustments to training intensity and duration, helping keep each athlete in the intended training zone.
Immersive Virtual Reality (VR) Training
Virtual reality is being explored as a way to visualize techniques and strategies in an immersive environment. It is an interesting tool for study, but there is little evidence so far that it can replace live sparring or hard conditioning work for building aerobic and anaerobic fitness.
Integrating Cutting-Edge Research
Good coaches keep an eye on the latest sports science and apply what holds up, from the effects of training at altitude on cardiovascular performance to newer recovery techniques. Treat new methods with healthy skepticism until the evidence behind them is solid.
These forward-thinking methods and technologies offer promising prospects for the future of cardiovascular conditioning in MMA and other combat sports. As technology and science continue to advance, these new conditioning methods will become increasingly accessible, allowing athletes at all levels to train smarter and reach their peak performance.
Elevating Your Cardiovascular Conditioning
The role of cardiovascular conditioning in MMA, Boxing, Wrestling, and BJJ is paramount. A strategic and varied approach to cardiovascular training can raise performance and endurance to a new level.
Methods such as HIIT, Fartlek Training, Polarized Training, and Maximum Aerobic Function (MAF) training all have their unique benefits and applications. Combining these techniques, alongside regular monitoring of cardiovascular metrics and sufficient recovery, can help build a formidable cardiovascular foundation for any combat athlete.
Looking ahead, the future of MMA cardiovascular conditioning is promising, as coaches increasingly bring technology and sports science research into their conditioning programs.
As we embrace this exciting future, the potential for performance enhancement in MMA and other combat sports is immense. In the quest for peak cardiovascular performance, one thing is clear: the journey has just begun.
In our next section, Getting Started, we will provide a few ideas to help identify your baseline and establish Strength and Conditioning goals.
Frequently Asked Questions
How Do MMA Fighters Improve Cardio?
MMA fighters typically improve cardio through a mix of high-intensity interval training (HIIT), long-distance running, and sport-specific cardio exercises such as shadow boxing or grappling drills. This blend of exercises enhances both aerobic and anaerobic systems.
How Can I Improve My Cardio Endurance for MMA?
You can improve cardio endurance for MMA by building a base of easy aerobic work such as running, cycling or rowing, adding high-intensity interval training (HIIT) sessions, and including MMA-specific conditioning drills. Together these build both your aerobic and anaerobic capacities, crucial for MMA performance. Increase volume and intensity gradually, and get medical clearance first if you have a heart condition, high blood pressure, or other health concerns.
How Much Cardio Do MMA Fighters Do?
MMA fighters often devote significant training time to cardio, which can range from 2-3 times a week to daily sessions, depending on their training phase. They combine different techniques, like distance running, HIIT, and sport-specific drills, to maximize their cardiovascular fitness.
What Is the Best Cardio Training for Fighting?
The best cardio training for fighting involves a combination of HIIT, distance running, and sport-specific drills. HIIT replicates the fight's intensity, distance running develops the aerobic base, and sport-specific drills help to maintain high cardio levels during specific fight scenarios.
What Heart Rate Should I Use for Easy Aerobic Training?
A simple starting point is the 180 Formula: subtract your age from 180 and keep easy aerobic sessions at or below that heart rate. It is a rough coaching estimate, not a lab-measured threshold, so check it against feel: you should be able to breathe steadily and hold a conversation. Build up gradually. If you take a beta-blocker or other heart-rate-altering medication, or have a heart condition or high blood pressure, get medical clearance and a target from your doctor.
