UFC Data Reveals Secret to Better MMA Cardio!

Описание: The UFC Performance Institute has revealed the key to better MMA cardio. Build a gas tank like GSP, Volkanovski, Covington, Dvalishvili & Co. with this simple formula!

As the sport of MMA evolves, coaches and fighters are starting to understand the importance of data and how it can be used to optimise training. Nowadays, fighters incorporate strength training, sport-specific drills and science-based training and recovery protocols.

During wrestling exchanges and striking combinations MMA fighters rely heavily on their anaerobic fitness. The aerobic energy system is responsible for the energy production and lactate clearance between explosive high-intensity efforts. It also helps lower your heart rate during a fight and in between rounds.

High-Intensity Interval Training has shown to be superior to Low-Intensity Steady-State Cardio in improving both, aerobic and anaerobic fitness.

But let's look at the benefits in a bit more detail.

HIIT improves cardiovascular metrics such as stroke volume and cardiac output. It also increases the number of capillaries surrounding the muscles and the concentration of mitochondria within muscle cells - or in other words, your muscles have more more highways to deliver fuel and more power plants to produce energy. This results in improvements in peak power, VO2max, maximum heart rate and oxygen delivery.

HIIT allows you to mimic the movements and intensity of a fight. It can also be modified to reduce impact, muscle soreness and injury risk for athletes with a demanding training schedule.

In a paper published in 2021, the UFC Performance Institute has revealed a secret formula for better MMA cardio.

According to the data, MMA fights usually consist of 6-36 seconds of a high-intensity effort followed by a low- to moderate-intensity effort that is two to three times longer. This pattern repeats throughout five-minute rounds.

Follow this 1:2 to 1:3 high-intensity-to-low-intensity ratio during your conditioning sessions to prepare your body for the energy system demands of a fight. So what could that look like?

For example, you could perform a 15-second all-out effort followed by 30-45 seconds of a slower-paced or isometric effort. Complete 3-5 five-minute rounds with a minute rest in between once or twice a week.

Striking usually has shorter high-intensity efforts and longer low-intensity periods compared to grappling. Adjust the time intervals and ratio according to your own fighting style and gameplan and how it matches with your opponent.

You can apply these principles to resistance training, sprint intervals or intervals on a cardio machine like the assault bike, ski erg or rower. It can also be used to structure your shark tanks.

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