AN MMA ATHLETES AEROBIC BASED CARDIO/CONDITIONING WORKOUT
This post is about what we’re currently doing with one of our MMA athletes. Jaspaul trains here on average twice a week. Since we don’t see him as often as we’d like we have him do some method of what I’d call traditional cardio after he trains with weights. Ideally splitting up his weight training and his cardio on separate days may be a better option than doing them back to back on the same day, but like I stated, we don’t see him enough to really find that out.
It’s worth mentioning that Jaspaul gets conditioning within his sport as well. Whether he’s wrestling, striking, doing Brazilian jiu-jitsu , there’s cardio involved (you can also make a weight lifting workout more cardio intensive as well, and we do that as needed). I bring this up just so it’s known that within his sport itself cardio/conditioning is being trained. There’s no better carry over to your sport than actually training to improve conditioning within the sport itself. The challenge though is that a lot of the coaches for the sport (jiu-jitsu, wrestling, striking, etc) don’t always have a progressive program set up for improving conditioning. More often than not I just see them training the sport.
Like anything there needs to be progressions to evoke an adaptation. If you always do the same thing your body will get used to it and you won’t see continuous improvement. You need to give your body a reason to change.
Here is one of the workouts we’ve been doing with Jaspaul.
You can click on the image to enlarge it.
After the weight training workout showed above we got down to the “traditional” cardio/conditioning (the video at the top of the post). I use parentheses there because this is the type of training most people think of when they say “cardio”. Most people don’t realize that you can make a weight training workout feel like “cardio” by manipulating the work to rest ratios.
We’ve worked through some progressions where we were doing aerobic work, to anaerobic lactic power work, to anaerobic lactic capacity work, but the kicker is we’ve been doing the anaerobic work with shorter rest intervals so that there’s still a significant contribution coming from the aerobic system.
We just got in the S-Drive Performance Treadmill a few weeks ago. A unique aspect of this treadmill is that there is no motor powering it; you are. The problem with conventional treadmills is that the motor moves the treadmill under you so you don’t have to use the muscles involved in hip extension, all you have to do is pick your feet up. You’re not actively pushing into the tread to move you forward, which is what you’re doing when you run outside. With this treadmill since there’s no motor, you’re really working your hip extensors (glutes and hamstrings). Another thing is this treadmill is on a slight incline. This makes it a bit harder than a flat surfaced treadmill and also helps to not pull muscles such as hamstrings as easily.
And one last cool feature is you can simulate pushing a sled and increase the resistance as well.
And one thing that wasn’t said in the video above is that Jaspaul did 3 rounds of the three exercises shown and the 3rd round was the one filmed, so he was probably getting a little fatigued. We shoulda filmed the first round. The quality of work was better and would’ve been a better display of video.