BUILD MIND BLOWING CARDIO AND CONDITIONING WITH INTERVAL SPRINT TRAINING

I receive a lot of questions about how to effectively burn fat and increase cardio. Well High Intensity Interval Training (HIIT) was a staple when I was training for my Muay Thai fight.  As much as I hated it, I had to do it.  Interval Sprints on a stationary bike is awesome if you can’t get outside to do regular sprints.

[youtube]http://www.youtube.com/watch?v=00nNpZmEjXI[/youtube]

Doing Interval Sprint training mimics what you will face in a real MMA fight.  Fast burst of intense striking, or ground work or constant movement, followed by recovery time in the ring, or after a round. You MUST do interval training and if you want to have the best cardio and be in top condition to go 3-5 rounds. 

Imagine, never having to worry about getting tired for 5 rounds, which will allow you to concentrate on your game plan and knocking out or submitting your opponent.

Interval sprint training consists of repeated intervals of relatively high intensity cycling followed by a longer interval of low intensity cycling. You can use interval training with any of the cardio equipment found at gyms; treadmill, elliptical machine, stair climber or the stationary bike.

I used the bike or did sprints on the treadmill as well.

FUNK INTERVAL CARDIO WORKOUT

During our training, Angela and I would do the following workout on our cardio and conditioning days which was twice per week.  We still had to do the regular runs 5-6 times per week, but these were the interval training days. 

Warm Up

3-5 km runs on the treadmill

10 rounds of interval training on the Stationary Bike:

5 Minutes: Level 1-4: Warm Up
30 seconds: Level 8 at above100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 9 at above100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above 100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 11 at above100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 12 at above 100 rpm
1:00 minutes: Level 1 at above 80 rpm

Repeat 5 more times for 10 total

Stretch

Add this workout two times per week when you are training for a fight or three times a week if you want to burn fat and lose weight

Funk Roberts