for mma, long distance running or sprints?

[dwennimenn]

so i've heard of a lot of great boxers and mma fighters that run 5-8 miles every morning, but now that times have changed it seems like sprinting/HIIT is a better idea. I need to figure out which i'm gonna do starting tomorrow morning, so any thoughts/suggestions?

[jmar4eva]

my MMA friend who is about to go pro never runs long distance,. i never trained for it but it would make sense to me to have sprints or other HIIT exercises instead because it teaches the muscles to explode instead of endurance, i would say boxing maybe but MMA use sprints and explosive movements, Just my opinion

[sochacki92]

Yes sprints and HITT would be more efficient. Though it is common for muay thai and boxers to run long distance. Though times are changing and a more scientific approach is being used in regards to contact sport and the traditional exercises for the sports/arts are not used as much.

[mjlindne]

Both.

[Bignik92]

you need to get the roadwork in (long distance running) its all too common nowadays too see fighters who just train sprints and "hiit" and lift weights and they gas out easy as ****.


You'd never seen the old school Boxers like Duran, Ali, Frazier, Dempsey etc none of them gassed and they fought 15 rounds!!! not 12 measly rounds!


All in all make sure you get your roadwork in few times a week and do your sprinting and explosive training at training.

[hellsbellstr]

you have to do both of them because you stand for rounds or you may want to kick your opponents ass with a blitz or make a defense against a blitz. i think both of them are parts of mma stuff and you have to do both to pump up your both slow twitch and fast twitch fibers. i recommend you to run your long distances up to the hills and in addition to sprints you may consider crossfit training for explosive power. oxygen is vital for you. take care, work hard.

[dwennimenn]

alright i just tried a sprinting crossfit exercise this morning and wednesday i'll go long distance. thanks guys!
ps: do two long distance days and two hiit days a week sound good?

[hellsbellstr]

if you can do it, sounds perfect!

[Whino]

MMA DOES NOT use long distance running forms of cardio. MMA an an anerobic activity. Granted, you should still run, as it's good for your body, but it's effects on your MMA game will be minimal.

There are two diffrent kinds of cardio. Aerobic and Anaerobic. Aerobic is more like long distance running whilst Anaerobic is what you'd use for wrestling and stuff that uses your muscles.

http://www.myfooddiary.com/resources..._anaerobic.asp - good link on the subject.

The best way by far to get your MMA cardio up is to do MMA.

[hellsbellstr]

MMA DOES NOT use long distance running forms of cardio. MMA an an anerobic activity. Granted, you should still run, as it's good for your body, but it's effects on your MMA game will be minimal.

There are two diffrent kinds of cardio. Aerobic and Anaerobic. Aerobic is more like long distance running whilst Anaerobic is what you'd use for wrestling and stuff that uses your muscles.

The best way by far to get your MMA cardio up is to do MMA.

so, why both boxers and wrestlers do long distance uphill runs? can you explain it?

[Whino]

so, why both boxers and wrestlers do long distance uphill runs? can you explain it?

Because it's good for their overall health. If you've noticed most fighters are also pretty big into fitness and nutrition. It's good for you. why wouldn't you do it?

I've heard this from many fighters and many trainers. Also, I train. I have seen guys with great running cardio gas out very, very quickly when doing anaerobic cardio activities.

Also, many of them do it first thing in the morning to get their body kick started, it also helps them recover better in between rounds, but doesn't help make them less tired during the activity.

I think T-nation.com has quite a few articles on this as well. CBA to go look them up though.

[hellsbellstr]

sure. they get crazy about uphill runs for their overall health. sure. thx.

[Bignik92]

sure. they get crazy about uphill runs for their overall health. sure. thx.

lol this...


I hate all the retards who think oull be fit enough for sport without long distance running. You need the fitness. This is why fighters gas all time nowadays the ones who jus do sprints and lift weights.

[Merra]

lol this...


I hate all the retards who think oull be fit enough for sport without long distance running. You need the fitness. This is why fighters gas all time nowadays the ones who jus do sprints and lift weights.

Agreed, you're not going to build endurance by running only sprints, to build endurance you need to do endurance work 45+ minute runs to build yoru VO2max, or your body's ability to process more oxygen per breath. although a good technique is to throw in some intervals within a long run. maybe some 60 second hard intervals.

[O Din]

MMA DOES NOT use long distance running forms of cardio. MMA an an anerobic activity. Granted, you should still run, as it's good for your body, but it's effects on your MMA game will be minimal.

There are two diffrent kinds of cardio. Aerobic and Anaerobic. Aerobic is more like long distance running whilst Anaerobic is what you'd use for wrestling and stuff that uses your muscles.

http://www.myfooddiary.com/resources..._anaerobic.asp - good link on the subject.

The best way by far to get your MMA cardio up is to do MMA.

Wrong. MMA and all fighters benefit from long slow running.

If I understand your reply as implying that long distance running is not beneficial to MMA endurance then your wrong. The physiological changes your body undergoes when trying to adjust to distance running are very beneficial to fighting. Lower standing heart-rate, decreasing lactic acid build up, stronger heart muscles, etc etc . . . Nick Diaz has amazing cardio and he runs triathlons. Same with GSP.

The OP needs to do both.

[O Din]

HIIT is great for power and explosiveness but in order to be explosive at the end of round 4 you cannot exclude LSD running.

Furthermore, varying your type of run training will prevent you from plateauing. HIIT running is also very stressful on the body and LSD running can give your body chance to recoup. The reasons for long distance running while training for a fight are endless.

People denounce it because its hard and boring and they cant do it. The mental edge and discipline required/attained that comes from running long distances is beneficial on its own, not even related to the physical benefits

[O Din]

Agreed, you're not going to build endurance by running only sprints, to build endurance you need to do endurance work 45+ minute runs to build yoru VO2max, or your body's ability to process more oxygen per breath. although a good technique is to throw in some intervals within a long run. maybe some 60 second hard intervals.

correct. increasing your VO2max is INDESCRIBABLY IMPORTANT when trying to become a better fighter/athlete

[TheBlackster]

Most i run is 3 miles. i do more sprint and HIIT

[Kinesiologist]

Well all opinions are good points but let me give you one from a professional boxer and Kinesiology education and back ground.Sprint work will definitely help your ring conditioning but what's important is how you do sprints distance sprinted rest period ect..? Distance running is also important for one reason I havent heard mentioned and that's recovery between rounds as your body becomes more efficient during the ATP/CP and Anarobic pathways you will definatetly be Aerobic between rounds so having a good Aerobic base with make you more efficient recovering between rounds !!

[skoal1]

3 rounds of 5 minutes your going to gas quick if you dont do any road work. I would definately focus of long distance running along with explosive training. no question you need road work though to be able to go hard for 5 minute rounds unless you plan on knocking out everyone in the first minute.

[nightrain36]

when i did BJJ i ran 5 minute runs with 1-2 minutes walks. 5 minutes was the average time of the round with 1 minute breaks so it would get me conditioned to time allotted. i did these runs for an hour 3x a week.

[dwennimenn]

k sounds like im gonna be doin long distance2x a week and HIIT 2x a week. Thanks for all the info guys, it helped a LOT. I'll try doing the sprints during my long run too.

[InkyMinx]

Hey there,

I train in MMA and most of us at the gym do sprints instead of long distance. We do the sprints for the explosive power that you need in the fight as opposed to miles of jogging for stamina.

Mix weekly sprints with Hurricane style training if you want to boost your explosive power and cardio fitness for MMA specific purposes.

Have fun :-)

[Whino]

I know some ******* in here negged me. But I'd also like people to listen to this interview with GSP

http://www.shortform.com/BradyB/my/u...-joe-rogan-2-1

GSP says that he believes NO strength and condition training is needed or useful to MMA. But you probably know more. obviously.

[bullydully]

Both

[Lilwug]

You need both because long distance running builds up endurance for a fight, and sprints builds up speed and power.

[fannoo]

both

[AndreiLegoun]

omfg both sprints=explosiveness, distance=muscular endurance you cant only have one and not the other if you wanna be a decent fighter

[brentbonifasold]

both brah!