MMA is a very high demanding sport in which fighters must train for total conditioning if they want to have chances to perform well. This has lead to a training method that can provide them strength, power, endurance, stamina, and speed among other qualities. If the sport is high demanding, so must be the training. This is where high intensity interval training comes into play...
High Intensity Interval Training (HIIT) has become the cornerstone of every MMA fighter training system.
High Intensity Interval Training (HIIT) has become the cornerstone of every MMA fighter training system.
HIIT seeks to make the difference by causing a specific metabolic response on your body by challenging it doing different types of exercises. Does it sound a little bit technical? OK let's go back, what does "metabolic response" mean? In plain english, it is just how your body reacts to an specific stimulus, in this case exercise. Different stimulus cause different responses in your body, forcing it to adapt to the new demand (exercise) you put on it. The higher the demand, the higher the metabolic response, and the higher you progress.
There are three major types of metabolic responses to exercise:
Watch the youtube video which explains quite well the idea behind HIIT used in MMA by welterweight UFC champion GSP at our MMA fighters video blog. Enjoy it!
If you want to know more, check out our MMA training revolution store and subscribe to our weekly bulletin!
There are three major types of metabolic responses to exercise:
- Phosphocreatine pathway: deals with efforts that last less than 10-20 seconds. 100m run, olympic weightlifting or gymnastic movements are good examples. The energy source in this stage is taken from the phosphocreatine, the fastest and more powerful but also the most limited source of energy in our body.
- Lactic acid and anaerobic glycolysis: for efforts lasting less than 2 minutes, this includes several reps of a major weightlifting exercises, running 400m or boxing for 1 round. In this range we can perform still movements with a great intensity level.
- Oxidative pathway: for efforts lasting more than 2 minutes, energy begins to be taken from carbs and fat with the aid of oxygen. The most efficient but less powerful source. Marathon runners are the best example.
Watch the youtube video which explains quite well the idea behind HIIT used in MMA by welterweight UFC champion GSP at our MMA fighters video blog. Enjoy it!
If you want to know more, check out our MMA training revolution store and subscribe to our weekly bulletin!
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