Here is a quick look at each interval program:
Workout 1: 5 Rounds of Fury
Workout 2: 180 Degrees of Separation
Workout 3: 120 Seconds of Pain
Workout 4: The Dirty Dozen
Workout 5: Pyramid Intervals

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Getting Started with MMA-Style Training

When the match begins it's too late to wonder if you're conditioning is going to carry you
through to the end or not.
High-intensity sports call for high-intensity training which includes the ability to sustain
maximal output for up 5 straight minutes. Cardiovascular conditioning is one of the most
important aspects of a combat athleteâs training but many times they find themselves
tired after the first minute of a match. The answer is quite simple- they are training the
wrong energy system(s).
Let's take a quick look at how exercise affects the body...
When we exercise, our muscles use ATP (adenosine triphosphate) for energy. ATP is
the only form of energy that muscles can use. If there was no ATP already synthesized
and stored in the tissue cells, you could not perform immediate strenuous work, such as
picking up a heavy object, or walking up a flight of stairs.
The following events occur in the cell to produce ATP energy:
- First, there are about 4 seconds worth of ATP already stored in the cells.
- After this 4-second period of sustained muscle contractions then ATP in the
working muscle is exhausted and the cells resort to the use of Creatine
Phosphate and ADP to create more ATP which can provide energy for about
another 25-30 seconds.
- Therefore, the cell only has an available total combined storage of energy that
will last for about 30-35 seconds of sustained muscle contractions before the cell
must resort to the conversion and use of stored muscle glycogen (sugar).
- When energy is needed for longer than 30-35 seconds, stored muscle glycogen
is broken down to produce ATP. The end product of this process is then
converted into Pyruvate which can also be used for ATP production in the
presence of oxygen.
So what does that mean to our bodies? Well since the heart and lungs are somewhat
slow in delivering oxygen during the onset of aerobic activity, the pyruvate is used for
energy until the heart and lungs catch up and can keep up with the oxygen demand.
The rate of breathing is extremely labored at the onset of aerobic exercise because the
heart is not yet beating fast enough to provide an adequate volume of oxygenated blood
to the working muscles, and the lungs are trying to compensate until the heart does
catch up. Once the heart catches up and can provide sufficient oxygenated blood, the
respiration decreases- when this happens its called getting your second wind. With that
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in mind, as your heart becomes stronger, more oxygen will be transferred through the
blood system into the muscles. This will help prevent early fatigue. As your mind adapts
to an increased workload, you will be able to ignore the discomforts that precede
fatigue.
The Energy Delivery Systems
During the course of a match both the aerobic and anaerobic energy systems are called
upon to supply the energy demand. When an athlete trains by running 2 miles a day
they are training their aerobic energy system. This system is considered to be the basis
for all athletic conditioning. For combat athletes a good solid aerobic training program
during the off-season will prepare them for the more intense demands of the season. Its
good to remember that recovery from anaerobic exercise occurs through the aerobic
system, so that throughout a match, at those times when the intensity may be
decreased, the aerobic system will provide the energy to renew the anaerobic system.
What is the objective of endurance training for Combat Athletes?
In a sport that many spectators characterize as sudden, explosive attacks and
counterattacks that are executed on a repeated basis for duration up to 5 minutes or
until an opponent has been defeated, training for muscular endurance is essential in
order to develop the energy production system(s) to meet the demands of a match. It
has been documented that the average match has an explosive attack executed
approximately every 6-10 seconds. For top-level combat athletes, endurance training is
just as important as training for technique.
To ensure that athletes have the anaerobic capacity to compete, let's look at what
anaerobic endurance is and how it affects the body. Anaerobic endurance (capacity)
refers to the maximal amount of energy that can be produced during the first 15-90
seconds of all out effort. The major limitation on anaerobic capacity is the build up of
lactic acid in the working muscles, a by-product of metabolism when the demand for
oxygen in the working muscles is not met.
Lactic acid causes the muscles to fatigue by disrupting biochemical reactions that
produce energy for muscle contraction- you know, that burning sensation in your
muscles during an intense practice or a hard match. The purpose of training for
anaerobic endurance is to increase lactic acid tolerance within your muscles so that
there is a corresponding resistance to fatigue.
The great Vince Lombardi said âFatigue makes cowards of us all.â This statement
couldnât more suitable to combat athletes because the fighter who gets tired first gets
beat- bottom line!
And this is where MMA ROCKOUT takes over...
We are going to provide you with 5 different high-intensity interval training (HIIT)
protocols, each of which is designed to help you burn crazy amounts of unneeded body
fat while getting you into the best shape of your life...
Here is a quick look at each interval program:
Workout 1: 5 Rounds of Fury
Workout 2: 180 Degrees of Separation
Workout 3: 120 Seconds of Pain
Workout 4: The Dirty Dozen
Workout 5: Pyramid Intervals
With all of the MMA Rockout workouts your focus should be on pushing yourself as hard
as possible during each work set while recovering your breathing and monitoring your
heart rate during your rest periods.
One of the fastest ways to see how your body is reacting to any training stimulus is by
taking your pulse both right after and right before each set. Here is how it works:
You just finished your very first work set and your heart rate (HR) is 170 bpm (beats per
minute). 2 minutes later following your active rest you retake your heart rate to find it
has dropped to 140 bpm. Not bad, but not great...
Lets fast-forward 2 months from now...
You have been training hard, eating right, and are now repeating the same workout.
Your post work set HR is still 170 bpm but after your active rest your HR is now 110
bpm. This is a great sign that your body is adapting to the training stimulus and will help
you to ensure that youâre peaking at the right time for competition as well.
Now Letâs ROCKOUT!