I will always stand by this comment “the most important physical attribute you must have to be the best MMA or Combat Fighter is conditioning”. Without it, you are a sitting duck in the ring. If you watch fights, a lot of losses are due to lack of conditioning.
You’ve seen this scenario before: Round 2 begins, the non-conditioned Fighter starts to get tired, hands start to lower, begins taking deeper breathes, starts making dumb mistakes, get taken down easily and then submitted with a basic “Triangle Choke” all due to lack of conditioning.
Your MMA training must have a heavy emphasis on conditioning because once your gas tank is empty, the rest of your attributes won’t not mean anything.
Adding interval Sprint training is a perfect way to help with increase your conditioning, while enabling you to continue to work on your strength and technique.
Sprints are very important because they train your heart, your lungs, and your muscular system at a very high level of intensity. By sprinting and then walking back, you’ll teach your body to recover very quickly after super intense bouts of explosiveness.
Check out these two effective sprint workouts below. But before you do, the key to getting the best out of any exercise or workout is making sure you do it correctly. So I grabbed a video from UFC Trainer Eric Wong that helps with you r technique.
Make sure you watch Eric’s video first to get the right sprinting techniques and then try the workouts I put together.
If you’re going to do it…DO IT RIGHT!
Sprint Training Technique Tips for MAX Speed & Power and Sprint Workouts for MMA
SPRINT INTERVAL TRAINING FOR MMA
SPRINT AND KETTLEBELL TRAINING FOR MUAY THAI AND MMA
SPRINT TRAINING TECHNIQUE SUMMARY
There are 4 keys to effective and powerful sprint training technique. Let’s start at the top and work our way down.
Sprint Training Technique Point #1 – Posture
•Forward lean during acceleration
•Stay tall in good posture, chin tucked at max speed
•DON’T: slouch, lean back
Sprint Training Technique Point #2 – Arms/Shoulders
•Movement at the shoulders
•Elbow can extend/flex slightly
•DON’T: hunch shoulders, clench fists, straighten elbows, run like a fairy
Sprint Training Technique Point #3 – Leg swing (recovery leg)
•Butt to heel when pulling leg through, and…
•Pull the knee up with the hip flexors
•DON’T: pull the leg straight through
Sprint Training Technique Point #4 – Foot strike
•Whole foot can land or land more on the forefoot
•Eliminate/minimize braking action – foot lands as it is already traveling backwards (negative foot speed)
•DON’T: land too far ahead, heel strike
Those are the 4 keys to effective and powerful sprint training technique. Implement them into your workouts and you’ll develop a more powerful and integrated body that’s able to better transmit forces from the ground up through your core.
Leave any questions and/or comments you have about sprint training below.
If you like it, do me a favour and email it to your athletic friends, trainers, or anyone who enjoys improving their physical fitness.