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Shadow boxing is great for technique and cardio. Begin with two minute rounds with one minute rests, progress to three minute rounds with one minute rests working your way up to five minute rounds with one minute rests.

For MMA, be sure to incorporate kicks, knees, and level changes into your shadow boxing. Be it w/ sprawls or shots.

Ride a bicycle or stationary bike. For time or miles.

Jump rope. For time 10 minutes to begin, working to 15, 20, or 25 minutes.

Jog for distance occasionally. Begin with a mile, work to two, three, four, or more if you enjoy it.

Do some interval training with wind sprints, hill runs, or stadium stairs. Sprint a distance, maybe 50 yards to begin with, and walk back to your starting point. Add distance as you come along, repeat for time or until fatigued. Sprint up the hill, walk back down, repeat for time or until fatigued. Sprint up the stairs for time, begin with 30 seconds, walk to the starting point, repeat for time or until winded.

Sprints probably translate the best for MMA.

And of course, you can’t neglect sparring as a great tool for cardio.

Bag work and focus mitts/Thai pads can be done in the home and are great for cardio. Follow the same rules for rounds and rests as you would with shadow boxing.

Mix and match as you like.

find a big ass stair case and run up and down it and do 10 push ups then sit ups then squats if no stairs a large hill it works dude

If you wana be good trust me…. Im a MMA fighter i train in a gym!!!

First for cardio too be in good shape man an Cardio do this run 1-3 miles or less if you can’t!!!!

2.You do jump rope for max amatuer boxer 600times atleast if you do 800 or higher you got perfect cardio make sure you do them carrextly tho.

3.Workout until you sweat but DON’T LIFT HEAVY! Makes you lose speed and also try shdow boxing everynight i garantee you will become good.

Sprints, Swimming, Circuit Training, there are a ton of great mma specific work outs out there just have to do some research.

hello,

yes there are. there are some dvd’s you would find most useful. they are intended for individual, daily practice. you will find them at rmaxinternational.com

intuflow (joint mobility)
flowfit 1 (bodyweight conditioning)
flowfit 2 (ground engagement conditioning)
clubbell encyclopedia (clubbell strength training)

go and check out the forum. a lot of martial artists there that would be very happy to assist you. tell ‘em lorenzo says "hey".

there is a lot more info at rmax, but the stuff listed here should give you a good start.

go for it!

thanks

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