You'll need endurance and strength to undergo
the rigours of mixed martial arts. Develop them
outside the ring with these running circuits.
Good stamina and strength are two key attributes any Mixed Martial Arts fighter will need in the ring.
After all, what's the point of being able to clinch and kick if you're not able to last past half a round?
Tempo runs and circuit runs are some of the ways you can mix up your training plan; these routines will
help build up your stamina and help you dominate in the ring. Incorporate these in your training plan.
1. Endurance Runs With Fast Tempo Sprints
Start by running 6km to 8km. During each run, go at an easy pace for 15 minutes, and then break into 5
sprints of 30 seconds each. That's 1 set. You should do this run at least once a week. And as you get
fitter, build from 4 sets up to 10 sets of sprints. Vary the distance of the running up to 15km
2. Circuit Training Runs
This routine will help you gain endurance, speed and total-body strength. Find a fitness park with a
short running loop of about 300m to 400m. Warm up by running easy for 15 minutes, and then do some
stretching. Run the loop at a progressively faster pace. If you have a heart rate monitor, use it to
ensure that you're running at 85 to 90 per cent of your maximum heart rate when you reach the end of
the loop (or if you're panting heavily).
At the end of each loop, do one of the following exercises: step-ups, burpees, box jumps, forward
lunges, high knees, dips, push-ups, side-steps and jack knives. Completing one loop and one of the
above exercises is considered one circuit; each circuit should be done continuously for 30 seconds, or
until you feel fatigued.
After each circuit, run the loop at an easy pace to recover, then proceed to do the next circuit.
3. Tempo 3-2-1- Runs
These workouts will help build stamina. Warm up with an easy run for 10 minutes, and then run for 3
minutes at 70 to 80 per cent of your maximum heart rate. Run the next 2 minutes at a slightly higher
intensity of 80 to 90 per cent, and then finish with an all-out sprint for 1 minute. Repeat the 3-2-1
series for 5 to 10 sets or until fatigued, depending on your fitness. Cool down with a 10- minute easy