MMA Specific Running Program To Provide The Necessary Conditioning in The Cage

UFC 123 contained potential career-defining moments, including BJ Penn’s knockout of long-time adversary Matt Hughes as well as Quinton Jackson outpointing striking sensation Lyoto Machida to claim a decision victory. 

The Auburn Hills, Michigan pay-per-view event, also included some major setbacks for the careers of a few fighters, including Karo Parisyan’s TKO loss to Dennis Hallman and subsequent exit from the UFC, and Joe Lauzon’s definitive decline in his conditioning, providing George Sotiropolous the window of opportunity he needed to execute his game plan. 

Talent and skill aside, a fighter’s conditioning level is paramount in achieving success within the octagon.  Cardiovascular conditioning freaks including Sean Sherk, Diego Sanchez and Clay Guida possess the ability to fight full throttle for the entire duration, providing every opportunity for success within the cage. 

On the contrary, conditioning lapses have cost fighters potential victories—Penn’s loss to Matt Hughes at UFC 63 in 2006, Shane Carwin’s conditioning meltdown versus Brock Lesnar at UFC 116 in 2010 and most recently, Joe Lauzon’s obvious slowing down against George Sotiropolous at UFC 123 this past weekend are prime examples of how a fighter’s conditioning level can alter the outcome of a fight.

A high level of conditioning allows a fighter to impose their will offensively as well as stay aggressive on the ground.  Additionally, if conditioning is suspect, a fighter’s defense will suffer, exposing openings to an opponent.

There are numerous ways to prepare the body for the rigors of a fight within the octagon.  Outside of the necessary sports-specific training, including the endless hours of boxing, kick boxing, jiu-jitsu and wrestling training, all fighters enhance their cardiovascular conditioning by running, or by what is referred to as road work.

As an Exercise Physiologist, a strength and conditioning coach and former professional fighter, I have designed hundreds of various conditioning programs based on individuality and sports-specific goals. 

To simplify the physiology, the human body contains three energy systems that are utilized during various level of intensity.

The first system, the Phosphagen System, also known as the ATP-Pc or Phospho Creatine System, is engaged during short term, high intensity exercise up to 10 seconds in duration, such as sprinting and weight training.  Fatigue of this system causes muscular failure.

Glycolysis, the body’s anaerobic system, is broken down into two components.  First, fast glycolysis is an effective means of energy production during short, intense exercise, providing energy for a period ranging from 10 seconds to 2 minutes; the energy needed to sprint a 400m distance.

Slow glycolysis, on the other hand, provides energy for a longer period of time.  Utilization of this system is evident during durations of two to three minutes, such as during an 800m event. 

Lastly, the aerobic system dominates long durations of exercise.  Light to moderate exercise intensity lasting longer than three minutes will stress the body’s aerobic system.

Ultimate fighting is an extremely dynamic sport requiring various physical tools including strength, power, flexibility and a very well developed cardiovascular base.   With a better understanding of the body’s energy systems, designing a cardiovascular conditioning program to fully develop each system is necessary to compete in the octagon.

With my years of experience in the sport, both as a fighter and a trainer, I have developed a cardiovascular conditioning program that will prepare fighters for competition stressing all the body’s energy systems. 

Please keep in mind that enhancing your aerobic conditioning does not occur overnight.  Increasing your intensity to maximize your gains must be performed in a progressive, systematic manner.  Additionally, this program is a complement, not a replacement, to the necessary sports specific training. 

Below is the necessary road work.  Please consult a physician prior to beginning any exercise program.  Additionally, this generic plan is not individualized.  Since everyone is different and genetics and development can alter a person’s individual needs, please adjust this road work to accommodate your specific goals within the octagon.

* Warmup: Perform prior to each workout.

∙ 15 minute jog at 75 percent HR Max

∙ HR Max = (220 – Age) X 75 percent

∙ Example = 20-year-old athlete: 220 – 20 = 200 X .75 = 150 bpm

∙ Full body stretch

Monday: 8 X 800m with a 1:30 minute rest in between sets

Tuesday: 10 X 400m with a one-minute rest in between sets

Wednesday: 3.1 mile jog

Thursday: (1 X 1 mile : 1 X 800m : 1 X 400m with a one minute rest in between sets) X 3

Friday: Off

Saturday: 5 to 10 mile jog

Sunday: Off

A solid cardiovascular conditioning program can be an invaluable asset and can serve as an offensive weapon.  The ability to continually push throughout a fight can wear down your opponent both physically and mentally. 

Being confident in your cardiovascular base allows a fighter to maintain strength and explosiveness and deliver quick, crisp strikes. 

Additionally, a strong aerobic foundation is necessary for defensive head movement and protection. 

Lastly, relying on an enhanced conditioning program allows a fighter to be aggressive from all positions; providing confidence to exact an effective game plan for victory.    

Success in ultimate fighting combines sports-specific strength, power and endurance.  To enhance the required energy systems, a fighter must perform road work as a complement to their fighting training.  A high level of cardiovascular conditioning is a tremendous asset within the octagon.  

Having a well adapted aerobic base allows a fighter to compete at the very highest of levels within the cage.  As BJ Penn stated prior to his fight with Matt Hughes at UFC 123, “I’ve been changing my training, doing roadwork, trying to push my different energy systems.” [i]   Just as a legend of MMA supports the need for proper conditioning, so should every fighter who steps foot inside the octagon.

[i]http://www.fighters.com/11/17/bj-penn-my-goal-is-to-be-the-welterweight-champion-again, November 22, 2010.