UFC-Style Cardio Training

Cardiovascular strength and endurance is such an important aspect for a UFC fighter. A normal fight in the UFC lasts only three rounds, each lasting for five minutes. But because fighting is such an intense sport that requires so much exertion, a heavyweight fighter can burn 250 to 300 calories over the course of one fight. That's like running two miles straight at a 10 mph to 11 mph pace. For this reason, UFC fighters need to have the cardio of any top performance athlete, if not better.

Stamina

The first thing you need to work on if you want to train like a UFC fighter is your stamina - your ability to perform at an elevated heart rate for a long period of time. It's not uncommon for a UFC fighter to warm up with a three to five mile run before they begin their workouts. For an average person, a three to five mile run is their workout. After running, a fighter will then spend anywhere from 30 minutes to an hour or two training on a heavy bag. Lastly, they will end their workout with 30 to 45 minutes of jumping rope and/or sparing with a partner.

The importance of these exercises is that they keep your heart rate elevated for a long period of time. It's not about going as hard as you can until you eventually have to stop and rest; it's about keeping up whatever activity you're doing for the full length of time without stopping once no matter how tired you get.

Aerobic Capacity

The next thing you need to work on if you want to train like a UFC fighter is your aerobic capacity - your ability to pump oxygen into your lungs and deliver it to your muscles as quickly as possible. It's essentially the opposite of training for stamina. You see, it doesn't take a lot of aerobic capacity to jump rope for 45 minutes if you're in halfway decent shape. It's more mental toughness than anything else, really. However, trying to throw a guy who is every bit as strong as you are on to a mat and keep him there will get you feeling winded pretty quickly.

To build up your aerobic capacity, one of the best things you can do is interval sprinting. Interval sprinting is all about going all out at your max and then doing it again before you get a chance to fully recover - similar to the conditions of a UFC fight. You run as fast as you absolutely can for 50 to 100 meters, then you jog back to your starting point and do it again. It's also a great way to build stronger legs that have lots of explosive power.