Top 5 Conditioning Exercises

[MongoMudd]

I was wondering if anyone had their top 5 (or 10) conditioning exercises for MMA identified? I'm not talking strength training or technique, just pure conditioning. I know most exercises will overlap so that is ok. I see a lot of people favor burpees, HIIT running, bear crawls, etc. Just curious what other exercises the experts consider a necessity......

[vonanaka]

1: Density work with snatches
2: Burpees
3: Complexes
4: Sprints
5: Sparring

[Ian Coe]

400 m sprints have got to be up there

[SnowMongoose]

I'm with Ian on this one, any conditioning that hurts that much has got to be up there.
Toss hill/stair intervals to the list as well.
(especially interested in this thread thanks to a possibly broken hand that means no 'real' lifting for now... crap.)

[Quest4Glory]

Originally Posted by vonanaka

1: Density work with snatches
2: Burpees
3: Complexes
4: Sprints
5: Sparring

Density work being?

[WAREAGLE]

1. 440 yd. sprints
2. Tabata (anything)
3. Burpees
4. DB Complexes

[MongoMudd]

Can someone define "complexes" please?

[WAREAGLE]

Doing exercise after exercise for a prescribed number of reps without putting the weight

down.http://www.elitefts.com/documents/mma2.htm

-Here is a good barbell complex routine for fighters. I prefer DB' but It doesn't really matter.

Word of advice: err on the side of very light with these at first (like maybe just the bar for the first workout).

[vonanaka]

Originally Posted by Quest4Glory

Density work being?

it is in Ross's Infinite Intensity if you have it. Basically it is work over time, like snatches for 10min. Or sledgehammer swings for 10min.

[spirez]

Another form of complexes is where you pair a max strength exercise with a power exercise immediately after it.

IE a squat followed by a jump squat, bench press followed by explosive med ball chest pass etc

Obviously this is not conditioning work though but sometimes people get confused between the two types.