Endurance is very important for any MMA fighter as it determines their ability to last for 3 rounds during the fight, even after an intense effort of constantly striking and grappling with their opponents. Hence, to attain a high level of endurance, both aerobic and anaerobic conditioning is required and MMA includes various types of conditioning that will help you build your endurance at a faster pace.
1. Road work
Road work or covering a long distance through running is a great cardio workout. This is effective when a person jogs for at least 30 minutes at a steady pace and adding a minute or two consequently will build up endurance.
2. Pad work
Pad work doesn't just aid in developing your offensive skills, but also sharpens your reflexes and also helps you with aerobic conditioning. Perform this workout with a partner of the same level for at least 5 rounds by delivering 50-100 kicks per leg without break and with a maximum intensity of 1-2 minutes.
Shadowboxing is one of the best ways to improve your technique, better to do it in front of a mirror. Along with refining your technique, this will also optimize your strength, power, speed, and stamina. You will find yourself being damped while you throw punches, kicks, or your favorite combinations, it is effective only when you try shadowboxing for at least 3 to 5 rounds.
This is one of the best workouts for people learning MMA. This requires a lot of rapidity which is needed for striking and moving in the sport. MMA fighters need to have brawny legs to deliver ravaged kicks and meliorate their grapples. Sprinting regularly will build a high level of endurance, which works quickly than other workouts.
5. Clinching Drills
In this drill, you and your partner constantly battle for arm position and control. It is better to incorporate this drill in your workout routine for at least 15-20 minutes twice a week. This will optimize your balance, knee technique, and pulling strength.
6. Heavy bag training
Your trainer will ask you to punch and kick the bag at least 100 times each side at the end of your MMA class. This is anaerobic conditioning that will accelerate your fortitude and strength.
In order to be a better MMA fighter, one should undergo an advanced level of training which requires a lot of perseverance as well as endurance. Not only fighters, everybody needs to have good stamina to stay fit, which can definitely be achieved within a shorter duration by learning MMA.