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Conditioning for MMA here are some of the things I do for conditioning
MMA Sparring
Grappling sessions
Striking sessions
10 minute drill flipping a 660 lbs tyre for as many reps as possible
10 minute drill flipping a 430 lbs tyre for as many reps as possible
Mountain runs
Mountain runs dragging a small tyre (28kgs) and wearing a 20kg weight vest
Hill Sprints
Tabata Intervals - Rower, Sprints/Hill Sprints, bike.
400m Sprints
400m Runs carrying my bodyweight on a Chain Yoke
500m sprints on a rowing machine
Litvinov Sprints
Bear Crawling for 5 minute rounds with a training partner on my back
Swimming.
Those are some of the things I do for conditioning for mma, I obviously don't do them all in the same month, I cycle different things in and out as is suits me and depending on how far out from a fight I am. But my base is always the mma sparring, for between 2 to 5 rounds of 5 to 7 minutes in duration.
Use your imagination and then apply a good training principle to it. For instance I combined the tabata intervals with hill sprints (you need a hill of at least 700m to do this) and it hammers me. Another form of training I am doing at the moment is running the first 500m of a mountain (up a dirt road) dragging a 28kg tyre and wearing a 20kg vest. I dump them at the 500m mark and run as fast as I can for the remaining 800m. That takes me about 16 minutes, I then have a minutes rest and do two 5 minute rounds on the thai pads with a training partner with a minute break between rounds. So that it simulates 5 x 5 minute (25 minute total) rounds of an mma fight.
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