Significance

• Most MMA events will be five minute rounds, or occasionally four minute rounds. Poor cardiovascular conditioning will affect performance as the match goes on.
  
  

Types

• While many types of cardiovascular training, such as running or swimming, can be effective, training that incorporates more MMA-specific exercises is best. A format of training that is popular is called the hurricane, a quick and powerful burn of calories.
  
  

Hurricane Training Example

• Begin by performing a high intensity run on a treadmill or exercise bike, warming up before going at maximum intensity for 15 to 30 seconds. Now switch off to a body weight or light weight exercise such as a medicine ball toe touch or burpee. Repeat the high intensity run or bike and follow it up with a different exercise.
  
  

Plyometrics

• Plyometrics are another method of MMA cardiovascular exercise. Taking 4 or 5 different plyometric exercises and performing them one after another at 30 seconds each for five sets is a popular training method.
  
  

Considerations

• Train with your opponent in mind. If he is a wrestler, practice moves that will be better suited for a wrestler such as sprawling or single leg squats.