Anaerobic Conditioning for MMA Training

The human body is not used to running on little to no oxygen - especially during physical exertion. Most of the muscles in our bodies require oxygen to work and repair themselves. For an MMA Fighter, anaerobic exercise part of their training regimine, with the aim of building muscle mass, strength and power. The muscles developed under anaerobic conditions behave in a different way and are actually more efficient in short, powerful burst periods (lasting anywhere from a few seconds to a few minutes). This kind of strength is most useful to an MMA Fighter as it is required when going for a takedown, defending a take down, throwing a combination of punches or finishing an opponent with a submission.

The goal of endurance training as part of an MMA trainging program is to help you develop additional strength and energy resources. For the average Joe, most of the daily energy they require they get from food intake and available oxygen.

Lactic acid is known to build up in all individuals who undergo intense activity o exercise. Activity that lasts from 30 seconds to 2 minutes, begin to rely on lactic acid. The anaerobic energy system can be developed in most individuals by using what is called an interval training program. The major philosophy behind this interval training program is that one allows only for partial recovery after each exercise.

The ability to build up on anaerobic endurance is based on including a variety of additional exercises into your training program. There is no other magic bullet. Diets, nutrient supplements, minerals and a whole host of other materials are sold on the internet for this purpose. they simply do not add anything to your endurance with your own ongoing efforts. Note a healthy, high protein diet with plenty of fruit and vegetables is necessary to help the body recover and rebuild.

There are various exercises one can use to boost your anaerobic tolerance it is not possible to list them all in this article, but the most used ones are running sprints, swimming, or any fast paced repetitive activity. In most cases, performing rapid bursts of intense activity ranging from 30 - 60 seconds with partial recovery can help boost the muscle capacity for anaerobic endurance.

The training method is as follows; after each exercise, one should rest but the rest shouldn't be as long as your usual workout. This forces the muscle to work and recover under low oxygen level conditions. Repeat this kind of work out a number of times per week. However, over time the muscles learn and adapt so it important that every 3 to 6 months you change your training up to once again shock the muscles.

Anaerobic threshold training is not overly complex, especially when compared to MMA fight training in Brazilian Jiu Jistsui, wrestling or striking, but one should try and maintain their targeted heart rate. The intensity of training sessions should be adjusted so that one is constantly just below the anaerobic threshold. Anaerobic endurance building requires patience, time and a variety of training methods. Like any other fitness program, the intensity and duration of these exercises must be gradually increased.

MMA is a tough and demanding sport, heart and dedication are a must. If one wants to obtain the level of the elite fighters, then one will also have to make a major sacrifice in order to get their fitness to that level. A prior medical check up by a physician before beginning any strenuous training program is highly recommended. Have fun, train hard, and stick with it - doing these things will put you ahead of 90% of your competition.