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Old 04-08-2008, 07:22 AM   #1 (permalink)
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Running for maximum Benefit in MMA

Hey guys, I have a question in regaurds to what sort of running will give me the most benefit for MMA training. My running routine is simply a 5km jog. Obviously this isn't a bad work out however obviously I want to make my work out as applicable to what I'm training for as possible.

Specifically I tend to find that a longish jog seems to be working my muscel endurance more than anything. I can feel the burn in my legs as I go. But I don't find this a particularly intense cardio workout, the further I go the more workout I get in my legs but I don't find myself breathing particularly heavily or running out of gas.

I guess that bottom line is that my question is, is jogging a good, efficient and beneficial way of training for MMA or would I be better off doing something with higher intesity such as sprinting? Should I simily run my 5kms faster? Etc etc.

Any thoughts of feedback on the matter, examples of your cardio/running routines etc would be much appreciated as well as anything else on that general topic you would like to discuss.
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Old 04-08-2008, 08:16 AM   #2 (permalink)
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Try HIIT (High Intensity Interval Training). Jog for 30 seconds then sprint for 15 seconds then jog for 30 seconds then sprint for 15 seconds, ect, until you can't go any more. Increase or decrease the pace as you feel necessary - it should take you around 15 minutes to finish.
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Old 04-09-2008, 12:22 AM   #3 (permalink)
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Well if you want the best benefit for your running/cardio get Vo2 Tested. Once you get this information you can begin training things like you Vo2 Max, lactic threshold and you will know what what Aerobic, Anaerobic, and red line zones are.
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Old 04-09-2008, 07:09 AM   #4 (permalink)
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Originally Posted by Dempsey Roll View Post
Try HIIT (High Intensity Interval Training). Jog for 30 seconds then sprint for 15 seconds then jog for 30 seconds then sprint for 15 seconds, ect, until you can't go any more. Increase or decrease the pace as you feel necessary - it should take you around 15 minutes to finish.
That sounds like a fairly good idea, thanks for the info.

Quote:
Well if you want the best benefit for your running/cardio get Vo2 Tested. Once you get this information you can begin training things like you Vo2 Max, lactic threshold and you will know what what Aerobic, Anaerobic, and red line zones are.
Thanks I don't know much about Vo2 but I'll google it or something and find out. Lol

Last edited by Heath131 : 04-09-2008 at 07:12 AM.
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Old 04-09-2008, 11:45 AM   #5 (permalink)
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Originally Posted by Dempsey Roll View Post
Try HIIT (High Intensity Interval Training). Jog for 30 seconds then sprint for 15 seconds then jog for 30 seconds then sprint for 15 seconds, ect, until you can't go any more. Increase or decrease the pace as you feel necessary - it should take you around 15 minutes to finish.
^ This.

If you want to progress from this do it uphill. And/Or you can put the fartlek session in the middle of a normal jog.
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Old 04-09-2008, 08:59 PM   #6 (permalink)
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That sounds like a fairly good idea, thanks for the info.



Thanks I don't know much about Vo2 but I'll google it or something and find out. Lol
Vo2 max is the maximum amount of oxygen your body absorbes when you inhale. You can actually raise this making it possible for you to take in more oxygen per breath.
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Old 04-10-2008, 03:25 AM   #7 (permalink)
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Thanks Catheron and Cyclist
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Old 04-13-2008, 10:12 AM   #8 (permalink)
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^ This.

If you want to progress from this do it uphill. And/Or you can put the fartlek session in the middle of a normal jog.
That's exactly what I do. My road is perfect for fartleks. It's one mile long with telephone poles about 1/8 mile apart. I do a warm-up jog for the first mile, then pick up the speed for the second. During the second mile, I run at about 80-90% for about 10 seconds, and jog for 10 seconds. The third mile, I jog at about 50% for 30 seconds, and sprint for 30 seconds. The fourth mile is pretty much a cool-down because I'm usually pretty gassed by then. It would actually be better if I had a hill. Then it would be true fartlek training. The poles are nice because I have something to sprint toward.

I believe this kind of running is so good for MMA because it's good for cardio, muscular endurance, speed, VO2 max, and it helps burn fat. I think the key to good training is mixing it up, and challenging your body in as many ways as possible.

For example, during your jog, once you're warmed up, look for something in the distance (sign, pole, anything) and sprint to it. Sprint all the way through it as if it is a finish line. Do it repetitively and keep moving at all times, but be sure to recover well before sprinting again. If you see a hill or flight of stairs, tackle it. Have fun!
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Old 04-13-2008, 11:20 AM   #9 (permalink)
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If you are trying to get in really good fighting shape I think a mix of distance running and other types of cardio to get in shape. For example, sprints, stairs, jump rope, swimming, hills, and whatever else you can think of to develop some really solid cardio.
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Old 04-16-2008, 08:22 AM   #10 (permalink)
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I believe this kind of running is so good for MMA because it's good for cardio, muscular endurance, speed, VO2 max, and it helps burn fat. I think the key to good training is mixing it up, and challenging your body in as many ways as possible.
What you said about mixing it up is definately true for solid cardio, doing one thing tends to develop fitness specific to that activity.

Anyway back to the general topic, I tried a bit of HIIT, did my run broked up by a few sprints and I was really pleased with it so thanks for the advice guys.

Any other idea's anyone would like to throw around?
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