The endurance phase of a training program for MMA is that period where the athlete works on lengthening the time he is able to last in training sessions and in competitions. Both aerobic and anaerobic functioning should improve in this phase so that the Mixed Martial Arts trainee will be able to improve his ability to not only finish a tournament, but to finish it in top form.

Aerobic Endurance

The cardiovascular system is taxed during a long fight, and especially during the series of fights in a tournament. Therefore, it is a good idea to pay attention to cardio endurance exercises. These might include jogging or cycling for long distances or jumping rope for long periods. These exercises help to keep the MMA participant from running out of breath during a match.

Endurance training should be practiced for Mixed Martial Arts activities like sparring and grappling to prepare for the actual length of the rounds and matches you will be doing in fights. It is a good idea, then, to know all the exact information you can find out about any competition where you are preparing to participate.

The interesting thing about aerobic endurance is that it can be improved indirectly, through the carryover from anaerobic exercises. When you can do a series of several sets of bench presses or kettlebell swings, you improve your cardio fitness at the same time as you are working in an anaerobic state. The reason is that the lung capacity will increase as you breathe correctly for the lifts during your workout.

Muscular Endurance

Because Mixed Martial Arts is so dependent on the strength and power of the athlete, it is imperative that those attributes last throughout the entire tournament. It is no good just being able to move around during the match if you cannot also keep up the ability to use force and speed to accomplish your goals. This is where the different types of muscular endurance come into play for the MMA trainee.

For muscular endurance, the martial arts trainee should be able to contract their muscles strongly over a long period of time. Pushups are a good example, and if you can do 100 in a row without stopping, you will have a good amount of muscular endurance. If you cannot, the endurance phase is the time to build up to a higher level of staying power.

As an MMA fighter, you also need to be able to use the power of fast movements coupled with that strength. For that reason, it is important to do exercises that add explosive movements. Practice doing them over a long time.

As for weightlifting, the general rule for the endurance phase is higher repetitions and lower resistance. It is important in training for endurance that you work for long periods, and to do this you must use lighter loads. As you progress in your training, you will become more strong and powerful in situations where you must go the distance. That is what the endurance phase for Mixed Martial Arts is all about.