Beginner workout help

[RedDawnFREEDOM]

Hey I am need of some assistance. I'm currently taking this beginners, cursory class on mma fighting, and I'm really digging it. Unfortunately, my muscular endurance and cardio suck. I've been weightlifting for the past year and half, and am pretty competent in that, but I have just about no idea how to work on interval stuff. I've been checking out some of the stuff on here, and like what I see but the issue is the class is only on Sunday's, so I dont have the opportunity to spend a lot of time in the mma gym. I do have access to a more traditional gym, so if anything, what is a plan that I could do that incorporates the traditional gym more than the mma gym? Thanks!

[RPL420]

I'm sorry but I won't be able to give a lot of advice on this. But I know that for mma you need to be concentrating on explosive power such as dead lifts, clean press etc.
unfortunately that's all I kno on the weight lifting side of things. For cardio I reccomend trying to simulate a fight. After warming up, do 5 minutes at around 80% followed by 1 minute at a very low pace.
Obviously if your cardio isn't up to scratch then try and work up to this. Maybe 2 minutes at 80% followed by a minute low intensity.

Sorry I can't help you more mate, but I'm not much of an expert.

[Oaks]

Any good boxing workouts anyone???

[PaulK89]

A good lifting routine is just as good boxing routine in my opinion.

[LifeofaFighter]

Hey I am need of some assistance. I'm currently taking this beginners, cursory class on mma fighting, and I'm really digging it. Unfortunately, my muscular endurance and cardio suck. I've been weightlifting for the past year and half, and am pretty competent in that, but I have just about no idea how to work on interval stuff. I've been checking out some of the stuff on here, and like what I see but the issue is the class is only on Sunday's, so I dont have the opportunity to spend a lot of time in the mma gym. I do have access to a more traditional gym, so if anything, what is a plan that I could do that incorporates the traditional gym more than the mma gym? Thanks!

LOF 28 day challenge has a great interval training program and meal plan designed to increase performance, lose body fat and build functional muscle.

Ultimately the goal is to work really hard for 30 secs and give yourself 1 to 2 mins with an active recovery movement and then repeat this process for anywhere from 9 to 18 rounds depending on time and conditioning level. You can use cardio machines, just run on a track or hills, use kettlebells, free weights or really anything so long as you can have good form , push the pace and not injure yourself.

If you want to get fancy you can monitor your heart rate and use that to dictate your resistance level. Basically you can take 220 subtract your age and times it by 80% and thats your target working heart rate. For example I am 28 so 220-28=192*.8= 153.6 Beats per minute

[Spartan]

If you search on the internet you will find a high number of HIIT training routines and some of them are adapted or can be adapted to your mma goals.

For those specialized skill workouts you need to train more in the gym.

http://breakingmuscle.com/strength-c...ioning-for-mma

Here is a good article that could help you a lot.

[LifeofaFighter]

For myself, our team of fighters and even my coaches a common staple has been interval training but more commonly used either sprints or bag work.

Here are a few article that do a great job of covering the topic:
What is peak fitness?http://lifeofafighter.com/what-is-peak-fitness/

Rev up your workout with interval training. http://www.mayoclinic.org/healthy-li...g/art-20044588

Complete guide to supramaximal interval training. https://www.muscleandstrength.com/ex...-guide-to-smit

[toddones67]

Skipping rope is the best workout which i see at beginner level. But if done correctly and with routine, then it really helps in getting stamina boosted, and strong leg muscles.

[Vijayshri]

Heavy bag workout , shadow boxing

[Vijayshri]

Heavy bag workout , shadow boxing and boxer has to have focus, coordination, power, speed, and endurance