Training Bag Set Endurance/Cardio Training for MMA?
This is my first Question so take it easy, I am curious as to how to build my endurance for fighting and training alike. Currently I do the following but it doesn't seem to be translating over for me.
Plyo work examples;
Box Jumps (For 30 Seconds 4 sets)
Lateral Jumps (30 Seconds 4 Sets)
Medicine Ball Walk (20 yds sets of 4)
Ski Jumps (30 Secs sets of 4)
Very little rest inbetween and I train both sides equally
Cardio:
Spar
Jump Rope (Speed Rope 3 minutes 1 minute rest 4 times)
Speed Bag
Jog
Nothing seems to be converting over, it seems that when ever I start rolling or working my Jits or even Sparring I am sucking wind in the first 7 to 10 minutes.
As a side note body wise I am 6'3 220lb
I had the same kinds of issues when I started intensifying my training a few years ago - I was in good shape endurance-wise, but after 3 or 4 3 minute rounds I just got exhausted.
The #1 thing I found to help me was doing intervals. Instead of just jogging, try a jog/sprint/walk routine. I usually spar 3 minute rounds, so I train accordingly - after a 1 mile warmup jog do a 2 minute quick jog (say 7 - 8 mph), 1 minute sprint all out and a 1 minute walk to recover - repeat the jog/sprint/walk 7-10 times. That should be just about 40 minutes, and a lot of time with the high heart rate you need for cardio. You can change if you fight 5 minute rounds - jog 3.5 min sprint 1.5 min walk 1 min.
Also I do a 28 minute cardio workout which is fantastic for fighter's cardio. It's actually a Bas Rutten workout, but you can make your own. The entire 28 minutes gives you about 2 minutes of moving rest, so it's pushing you hard, and you do a little of everything - shadow box with kicks, pushups, sprawl, mountainclimbers, abs, neck bridges, jump/split lunges, and bicep curls. It's just a CD of Bas calling out combos, defense (sprawl) and other exercises, each exercise lasting 30 seconds to 2 minutes, nonstop. The rest you get is slow shadow boxing, and not slow enough for a full recovery. You could modify the same workout by doing your plyo exercises plus some pushups and abs and shadow boxing for longer, or make your own CS. The Bas CD helps me because when I use it I don't take a rest or throw easier combos like I tend to on my own.
No matter what you do, chart it accurately. You may be making progress and not know it. So if you do the intervals on Monday write down how far you jogged for warmup, how fast it was (or how long) how many repetitions you did of the intervals, and what intensity level. If you have a heart rate monitor you can use it to chart even more specifics (time in zone, recovery rate, etc.) Check your progress a week later and see if you are improving...I bet you will.
You have to go beyond what you think you can - shake up your cardio system like you would your muscles when lifting weights. You get maximum benefit by weightlifting at max weight "to failure". Your muscles feel blown out and unsteady...the same principal works for cardiovascular training. At the end of some of my cardio days I feel shaky and have nausea for a few minutes - it goes away as I cool off and re-hydrate, but it lets me know I've really pushed myself. Know your limits, but exceed them and you'll get stronger.
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Your advice on my Fitness training routine?
Hey, I'am 16 years old. My height is 6ft (182cm) and my bodyweight is 11 stones (70kg). This is my training routine as followed.
Monday -
Boxing training (5 sets of 3 minutes skipping, 30 minutes bag work and 10 minutes circuit training)
Tuesday -
10 sets of 2 minutes rounds of shadow boxing with a 1kg dumbell in each hand.
15 minutes of interval training on treadmill
Wednesday -
5 sets of 3 minutes skipping
20 minutes of punch bag work.
Thursday -
10 sets of 2 minutes rounds of shadow boxing with a 1kg dumbell in each hand.
1 hour of weight training
Friday -
Boxing training (5 sets of 3 minutes skipping, 30 minutes bag work and 10 minutes circuit training)
Saturday -
Rest
Sunday -
1 hour of Football (Non-serious as just a friendly game with mates)
Whats your thoughts? Do you think it's good for general fitness?
Your advice would be much appreciated.
For general fitness standards I think you are on the right track. If you want to seriously take the sport of boxing on as a full time thing, you need to speak with a trainer in order to modify what you do.
As for the football, depending upon which position you play with your mates makes all the difference.
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