Building a gas tank for three five-minute rounds
MMA conditioning is repeated bursts with incomplete recovery. Train that, not just long runs.
The demand
A round mixes explosive scrambles with periods of grinding. Your training should alternate high-intensity efforts with active recovery.
A simple weekly structure
- One longer aerobic session (40–60 minutes, conversational pace).
- Two interval sessions: 30 seconds hard, 30 seconds easy, building to 5-minute blocks.
- Two strength sessions focused on legs, hips and pulling strength.
Taper
Reduce volume in the final 7–10 days while keeping some intensity, so you arrive sharp rather than tired.
Keep learning
- Training
Making weight without wrecking your performance
Fight in the class your body walks around in. Most performance problems on fight night start with a bad cut.
23 Sept 2026
- Training
Recovery basics: sleep, load and knowing when to rest
Adaptation happens between sessions. Sleep and sensible load management beat any supplement.
27 Aug 2026
- Training
Shadowboxing with purpose
Shadowboxing is technical practice, not a warm-up. Give each round a single focus.
6 Aug 2026
Weekly newsletter
The FightCircle Weekly
Results, rankings movement and one technique breakdown every week. No spam; unsubscribe anytime.