The nature of combat sports rules sets up the 'round' system with set breaks between, typically
5 mins/1min MMA, 3 mins/1 min Pro-Boxing, 2 mins/1 min Kickboxing & Amateur Boxing and 1.5 min/1 min White Collar Boxing. It makes sense therefore, to adopt interval training during cardio work or circuit training on the road or in the gym. However, you can also make use of 'Fartlek' during the rounds to further replicate the stress of combat sports.
Here is an example routine for the treadmill, but it follows that the principle can be used for any cardio style workout or circuit:-
(based on 3 min/1min pro boxing)
1 min walk
1st Round - 1min jog - 1min medium pace - 1 min fast pace
1 min walk (rest interval)
2nd Round - same as round 1
1 min walk
3rd round - 1 min medium pace - 1 min fast pace - 1 min sprint
1 min walk
4th round - same as round 1
1 min walk
5th round - same as round 3
2 min walk cool down
That's a twenty minute run with 2 minute cool down. A very efficient way of getting your cardio done without spending ages jogging round the block!
Until next time, good Training!
Excellent program to follow. After a couple of weeks, you should be able to complete these steps and use this as a start or finish to your extra gym work. As grading approaches, I personally like to do the 'Spartan' or 'the 300' workout which is mainly 10 ground work cardio exercises with some weights for muscle strength and finish with this regime. It certainly makes you feel "alive" and can easily be completed in just over an hour
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