Please forgive me in advance for venting my frustrations to you. Providing martial artists with MMA information that will improve their conditioning is an extremely rewarding career. However, it does come with its own set of frustrations.
Here is a conversation that I’ve had with a potential client in the gym:
Potential Client (PC): Hey Billy. I’d really like your help with preparing for my next fight.
Me: OK. How’s your current level of conditioning?
PC: It’s really good (potential client lifts up shirt to show a ripped 6 pack).
Although being lean and having a 6 pack can certainly impress a few ladies at the beach, it will do very little to help you win a fight. Unfortunately for all that time spent on wasted crunches, the fighter could be spending time researching effective MMA information and developing proper conditioning techniques that result in superior fighting ability. These strategies include interval and proper core development.
Work/rest ratio with interval training
Performing 30 minutes of straight cardio will yield significant differences than an interval training program. While straight cardio can be very effective at burning fat, improving overall cardiovascular endurance, and increasing circulation, it’s not the ideal method to improve your fight conditioning.
Interval training, on the other hand, with the proper work/rest ratio is crucial in helping you prepare for a fight or tournament. Rather than sifting through complex MMA information on interval training, simply perform a workout with a work/rest ratio similar to the event you are training for.
For example, if your fight has 3 three minute rounds with one minute rest periods between rounds, perform a workout with a 3-1 work/rest ratio. Be sure to include both conditioning exercises (sled pushing, rope skipping, etc.) and skill training (grappling, pads, etc.).
MMA information on real core conditioning
Contrary to popular belief, your core consists of more than just your rectus abdominus (aka beach muscle abs). The core includes the low back, glutes, hams, transverses, and obliques more than the rectus abdominus (what is known as the 6 pack).
Focus on attaining a functional core rather than abs that are just for show. Trade in the crunches for exercises like planks, medicine ball throws, and supermans (for the low back).
Training to fight
Do you want to be a fighter supplementing your combat training with some conditioning or an individual doing bicep curls in the squat rack w/ MMA gloves on? If you are training to fight, the majority of your time has to be spent doing combat training. You have to get used to fighting and/or getting hit. The best MMA information I can give you is that no “secret” workout will prepare you for that.
The reason I’ve given you this MMA information is because I want you to know how to train properly. Remember that “ripped abs” will only take you so far in a combat situation.
The famous saying of “Don’t judge a book by its cover” applies to MMA. Spending all day developing muscles in the gym can look good for appearance sake but it doesn’t determine success in the ring.
Don’t get caught up in all the hype that’s out there. Working out with the proper work/rest ratio, developing a powerful and functional core, and training to fight are just some key strategies for you to be combat ready.
