Muay Thai Kicks - Science has proven how powerful a Muay Thai Kick is

Can Muay Thai Kick  brake a baseball bat?

There is a rule in Muay Thai that a kick of a Muay Thai fighter is equal to swing of a baseball bat. No doubt, Muay Thai kicks is one of the most powerful kicks in Martial Arts. This is the reason why Muay Thai is one of the most lethal martial arts in world and it is highly used by MMA fighters. Muay Thai fighters are well known for their strong and powerful shins that can drop  small coconut tree. 

Muay Thai was originaly practiced in Thailand as the version of boxing. It is boxing of Thailand. It became popular when MMA gains its popularity because MMA fighters usually used Muay Thai as their main striking arsenal. There are many great MMA fighters who practice Muay Thai which includes Mauricio "Shogun" Rua, Brandon Vera, Anderson Silva, and a lot more MMA fighers.

Now, science has proven how deadly Muay Thai kicks are. Science has curiously explored how powerful is the kick of Muay Thai fighter and how strong their shins are. Mystery now unfolds proving that Muay Thai kicks are equally or even more powerful than a baseball bat.

Muay Thai will forever be one of the most deadliest and lethal martial arts in the planet.

How to choose the right MMA gym in your area

MMA:  How to choose the right MMA gym in your area
A clean MMA gym is good place for MMA training

Nowadays, MMA is gaining its popularity not only as a sport and entertainment but as a tool to get fit and healthy. MMA gyms have mushroomed since MMA has been put into mainstream by the UFC. Because of this, people now are getting more interested to do MMA for fitness or an alternative for going to regular gyms.

But how would you know or how would you choose the right MMA gym for you? MMA gym is a growing business and obvious there are some those just sprouted to make money. If you are about to join or get enrolled to MMA classes better choose the best so that the money you will be spending could be all worth it.

To guide you and for you to make the right choice here are some of the guidelines that you need to consider.

Search and Canvass

As what I have mentioned, MMA gyms are everywhere. Make an effort to look for it in your area and browse as many as you can. Try to investigate and ask for some questions like how much are the fees, what their operation hours are and so forth and so on. Know them like you are getting to know someone.

See how friendly people are and see yourself of you are fitted to their environment. In addition, scan the area and observe how well their equipments are and make sure that they have separate lockers for girls and for boys. See how clean their shower areas and comfort rooms. Cleanliness is everything as a standard for an ideal MMA gym.

Choose the one with reasonable price

We need to be practical nowadays. There are gyms that are very affordable yet have better things to offer. You don’t to member yourself on classy and costly MMA gyms because what important is what they teach and that you need to sweat out.

Average looking gyms will do. However, make sure that they have complete sports equipments such as punching bags, heavy bags, speed ball and other basic sports equipment used in MMA. There are many affordable gym memberships yet have better instructors, equipments and staffs.

Don’t go for gyms who are asking for high down payments and long term agreements

Sometimes it is good not to be a member at all because you will not be always at the gym. If you see that you will not have the chance to  train every day let us say you could only spare 2-3 days a week better not to be a member at all and just pay per session.

On the other hand, there are gyms who ask for high down payments and long term agreements. This is not practical especially if you don’t frequently train. Go for monthly membership if you think if this is your case.

However, if you can commit yourself to train on the daily basis, go for one year membership but still choose the affordable ones. You will save more if you can attend daily mma training. Make most out of your time if you are a member for a long term, consume all the amenities offered and maximize all your privileges.

These are just ideas that could guide you to choose you mma gym or membership. You need to be practical nowadays and there good MMA gym around the offers the best amenities and programs that are cheap. It just needs a little effort from you for you to be able to find the right MMA gym to fit your needs.

MMA in the Philippines

MMA in the Philippine settings

MMA in the Philippines: Pinoy MMA fighter Brandon Vera

MMA or Mixed Martial Arts is sweeping the world with its popularity. No one ever taught that MMA will reach the farthest corner of the world specifically in the south East Asian region like in the small island of the Philippines. MMA in this small region is becoming a household name like basketball and boxing and it is quite surprising.

It all started when a local channel here started showing live UFC fights and the rest is history. Even though MMA is dominated by westerners it is not a hindrance for this brutal sport to capture Pinoy fight fans. However, with the name of Mark Munoz and Brandon Vera, MMA is beginning to become more popular ever since.

With the unstoppable fame of MMA, MMA gyms are sprouting like mushrooms anywhere in this country. With this, MMA practitioners and fighters are growing in numbers. Philippines are well known for its world class boxers but soon one great MMA warrior will soon arise from this meek place because Pinoy are naturally talented fighters.

MMA in the Philippines: MMA fighter Mark Munoz

With the help of MMA organizations here in the Philippines like URRC (Universal Reality Combat Championship) and PXC (Pacific X-treme Combat), Filipino fighters are given the chance to showcase their fighting skills in the ring or in the cage. However, it is still a dream of many Pinoy MMA fans to see and to watch the foremost MMA organization live which is the UFC here in the Philippines.

However, locals here had the chance to see MMA heroes such as Chuck Liddell, Brandon Vera, BJ Pennn, Mark Munoz, and George St. Pierre who visited the country. I myself had the chance to see GSP in the Mall of Asia wherein I got to chance to see him do some muay thai and bjj drills. That was exhilarating to have a close encounter with a MMA superstar.

It is amazing to see how MMA has grown through the years. It spreads beyond the expectation of many. Even how brutal this sport can be, nothing or no one could stop its growing reputation. Filipino’s are naturally fight fans, as boxing to begin with. However, as fight sports evolve and so are the fans.

I could see someday that MMA will reach the farthest region not only in the Philippines but all across the globe. It will someday overtake boxing as a dominating and most admired fight sport. No wonder it captured the hearts of hardcore Pinoy fight fanatics.

In MMA your dream fights are all possible. Unlike in boxing where money and greed are rampant. MMA is not about Money, it is about seeing top athletes beating up top athletes and MMA fighter’s goal is to the best of the best. This is why this is sport is taking the world by storm.

No one would ever imagine that MMA will reach the farthest region such as the Philippines. Maybe because it is the best fight sport around today, it went further boundaries. MMA is undoubtedly an excellent fight sport to follow; this is why it captured the hearts of many Filipino MMA aficionados. MMA in the Philippines will continue to grow that is for sure.

Before MMA training - Ways to increase cardio before your MMA training

MMA Training: How to increase cardio before your MMA training

MMA is gaining its popularity by storm. Because of this many people are getting interested to do MMA as for their fitness and staying in shape. Yes! MMA training is surely beneficial to anyone’s health. However, maybe because of excitement people tend to forget one important thing before they jump to MMA training and that is to prepare their cardio for an intense MMA training.

Why do you need to prepare for cardio and why is it important? MMA training is extremely exhausting. Doing warm-ups alone could gas out a person if he or she is not well conditioned. Furthermore, if a person lacks cardio to push through, it would slow down the learning process. Time and money will surely be wasted.

How would you increase you cardio? This is very simple yet it will need a lot effort from you. However, the benefits of this preparation will save you time and your money spent on your MMA Gym membership. If you have great lung capacity it only means that you could do all the drills of your MMA training program.

So let’s get this started. Here are the basic and practical tips on how to increase your cardio before to jump into you MMA training. Do all of these and you will reap the health benefits doing these preparations alone.


Jogging is the preparation for running and sprinting if you are not used to do these things. It is easier compared to run and to sprint. Long minutes of jogging will develop your endurance. However, jogging will not be able to help you to increase your lung capacity to explosive move in your MMA training such as shooting for a takedown, powerful punches and kicks and other moves that needs sudden burst of energy.

Here is what you need to do. Do this only if you never did this before or if haven’t done this for a while. Jog for at least 15-20 minutes straight. If you need to rest, have a minute walk then jog again. Do this for at least one week each day. Doing this will improve your endurance to last gruelling routines in your MMA training.


Do running if you are ready enough. Jogging will prepare you to do run. So, if you have diligently jog for one week this is enough to put in a higher level for you cardio preparation before your MMA training.

 Running will greatly improve your cardio in doing repetitions that are frequent but doesn’t require great power and explosiveness such as punches and kicks combos. These drills are easy as you think but they are not. Doing one combo alone will make you sweat and will drain your oxygen out of your lungs.

This is where the role of running comes. This will help you perform MMA training drills that require repletion with little or no power. Here is what you need to do.

Run for 15- 20 minutes and when you tire down jog for 1 minute and don’t walk. This is not only effective in building great lung capacity but it will burn your fats quickly. Do this for one week and you will be able to do some MMA training drills effectively.


As what I have mentioned earlier, sprinting will help you do explosive and sudden burst of action in your drills that is included in your MMA training. This will also expand you gas tank to do power punches and kicks especially in your boxing and muay thai training.

Sprinting is best combined with running. Here is what you need to do. Run for at least 15-30 minutes and within that period, sprint for atleast 1- 2 minutes then run again. Your rest is running not jogging or walking. This is an amazing drill to maximize your lung capacity and you will feel great after doing this.

Running and sprinting is an amazing fat burner as well. If you regularly do these two powerful cardio exercises, it can give great benefits not only in your performance during your MMA training but for your health too.

Preparing before your MMA training is very important. One aspect that you need to prepare is your cardio. Jogging, running and sprinting are just the basics of cardio exercises that will improve your lung capacity. Doing them diligently will not only help you to perform well in your MMA training but will also give you tons of health benefits that you can ever imagine.

The Importance of MMA training

 MMA training for a MMA fighter

MMA is a very physically demanding sport. MMA amateur and pro fighters dedicate themselves physically, mentally and emotionally before the fight. If a fighter just lack a one session of mma training, this could be a factor in a fighter’s performance in the octagon or in the ring.

This is the reason why mma training is very important for a fighter to win fights. MMA fighters are well known for their dedication in the gym. They almost spend their gruesome hours in mma training to develop their skill in all the aspect of mma. As we all know, to be a great mma fighter you need to be good at every aspect of martial arts such as in muay thai, boxing, jiu-jitsu and wrestling.

These four martial arts are the basic martial arts discipline in mma. MMA training generally focuses in these techniques. However, mma training doesn’t stop in just developing and improving the fighter’s skills but in improving endurance, cardio, strength, power, explosiveness, and speed.

Weight training is also important in mma training. This as aspect of mma training will develop or improve the fighter’s muscles endurance and strength. Punching, kicking, shooting and grappling will greatly require muscle strength. To maximize the muscle performance, mma fighter will need to divide or allocate time for weight training as part of their mma training.

The great importance of mma training is much needed months before the fight. This could be gruelling days of a mma fighter. A fighter needs to focus and think less about the pressure of the upcoming fight. Fighters should stay on their mind on their mma training and maximize the minutes and the hours on the gym.

MMA training will also play a role in the mental aspect of a mma fighter. The harder the fighter trains the greater the confidence that they gain. MMA fighting doesn’t only require a fighter to be physically conditioned but their mind as well. MMA fighting is also like a chess match. In order for a fighter to win he or she must have a game plan that will be incorporated in their MMA training.

Like any sports, MMA is physically demanding. A fighter who lacks MMA training before his or her match will put themselves in doom. Without a proper MMA training, a MMA fighter will not perform to his or her potential and will be taken advantage of their opponents.

Hard work is the key to every MMA fighter that is needed to be translated in their MMA training. MMA training will continuously improve a fighter mentally and physically. This is where they improve their skills and put it in a higher level. Like in basketball, whoever dedicates themsevles in practice and training will greatly improve and will reach their full potential.

MMA training is very important to any MMA fighter. Even without a booking for a fight, a MMA fighter will usually devote his or time to the gym. They spar and train hard to push them to their limit. MMA training will put advantage to any MMA fighter and will put them ahead of the competition.

Even how talented a MMA fighter is without diligent and dedicated MMA training will be beaten by those who are less superior to them and who has better and more intense MMA training. MMA training is very important no matter how skilful you are as a fighter.

Boxing training workout program for you to lose weight

MMA: Boxing Training workout program to lose weight 

Being overweight and not having any kind of exercise could be a factor for a person to have health problems. Studies have shown how important physical activity is and how it contributes positively to one’s health. One great way to get fit is through boxing training workout program. It is not only fun sports to watch but amazing tool for you burn fats and other health benefits.

If you are having problems with your weight, try to do boxing training workout program at your spare time. There are many sources that you can look for in the internet. However, I will give you some basic boxing program that worked for me. You can do this on your spare time and the best part is that you don’t have to spend some cash.

1) Cardio exercise

This is the most basic and the most effective way to burn some fats. This has always been a part of a boxing training workout program or any sports. If this is your first time to jog or run, do it minimally according to your capacity. Don’t push yourself too much.

If your capacity is running for 10 minutes, so be it. As you progress, increase it incrementally. I have a technique that is so effective for me and that is if you are ready to do this. I jog for 5 minutes and then sprint for 1 – 2 minutes and jog again. I don’t walk but jog instead as my rest. I do this for 20 minutes. Do this every other day. Jog and sprint is so effective in burning those extra calories but you need to be disciplined in your food intake and I’m going to explain it on the next subject.

2) Diet

This is also important in a boxing workout training program. Without this, losing weight will take same time or will not take effect. I don’t eat special kind of foods but I don’t eat lot of calories like bread or rice instead. In addition to the diet, I don’t eat dinner after 6pm. Studies have shown that eating 6pm onwards will give you a hard time burning what you eat. This works for me.

3) Shadow boxing

If you don’t know how the basics of boxing, there are many good videos in YouTube that will teach how to box from footwork to basic punches. When you get to learn all of that, shadow box for 3 minutes and take a one minute break then continue this for 3 times. As you go further and when you are accustomed to it, increase the number of repetition.

4) Skip rope

If you don’t have time to go out and jog, try skipping rope instead. Do this for 3 minutes and have 1 minute rest. Repeat this three times. If you don’t know how to do this, just practice until you get the right way or you can search for videos that will instruct you how to do it properly in the internet specifically in YouTube.

It your choice if you want to do all of these in just one activity but you can do one exercise per day. It really depends on you. The important thing is you have an activity that would sweat you out.

These are the basic boxing training workouts that you can do in your spare time if you are really willing to lose some weights and to be healthy. You don’t actually need to go to the gym because there available options that you can do on your extra time and at the comfort of your home.

Boxing training for fitness

Fitness and health through boxing training

Boxing is not only a popular fight sport but a great self-defense and an excellent to tool to lose weight as well. When it comes to MMA or Mixed Martial Arts it is one of the most effective striking arsenals in this sport. We have witnessed a lot of MMA fighters who are natural boxers and went their way to the top of the heap.

On the other hand, boxing training is also an amazing activity for you to lose weight. It is a tried and tested formula. Just see what kind of physique boxers have.

If you are having a problem losing weight or you just want to be healthy, try boxing training. Make an effort to find a MMA or boxing gym near your area. Some of them may come cheap and enrolling for boxing classes is not a problem, money wise. Buy your own boxing gloves and make sure to wear comfortable and stretchable shorts or jogging pants.

But first, before you join your a boxing training class, you need to prepare some things. First, you need to condition yourself. Boxing training or any MMA training requires cardio, endurance and strength. To prepare yourself physically, jog or run at least 15 minutes a day or every other day. Do this for 1 week and while doing this, you are already burning a lot of calories.

The reason why you need to prepare physically before your boxing training or MMA training is to maximize your lung capacity. You will not be able perform well if you will end gassing out. Time and your money will be wasted if that happens. It is an advantage if you perform well on your first training session for you to absorb the technique fast.

Your instructor will do the rest. Follow their instructions very carefully and perform all the drills that they require you to do. At first, you would have a hard time catching up with balance and timing especially when you are doing the mitts but later on as you progress, you will be much comfortable and you would be more relax.

During your boxing training or MMA training, don’t drink too much water but have a little sip once in a while. If you drink lots of water during your training you will slow down, feel lazy and would feel bloated. Drink lots of water after the session instead.

As you go along, you would feel that there is an improvement on how you feel about yourself and you would observe how fast you are cutting weight. When you are doing a boxing training or MMA training, you are naturally burning your fats and building your muscles gradually.

There is a lot of bonus of doing boxing training or MMA training. Unlike going to the gym and pulling and lifting some weights, you will learn the art of self-defense. Boxing is a very effective striking technique. If you master this fight sport, you could be dangerous and lethal. But use boxing if you only need it. Boxing is about respect and humility.

You would be more addicted to do boxing once you have started it. It is like a drug but a good kind of it. It is one of the best stress busters. Making boxing or MMA as your way of life would make you feel positively different about yourself and about life. Choose boxing training as your means to burn those unwanted fats.

Boxing training for free at the comfort of your home

Boxing training at Home

Boxing is a great and fun sport to watch and it is a great physical activity to lose weight and to get fit. However for some people they don’t have time to enroll for a boxing class or gym. For those who want to learn boxing at the comfort of your home, here are some of the useful tips. Boxing training will give you lots of health benefits that you ever imagined.
Free Instructional lessons
For information about the basic movements and punches in boxing, internet is a good source of it. There are also informative instructional YouTube videos that will teach you step by step about boxing fundamentals. Try this video; I believe this is a great instructional video for boxing It is easier to learn from videos than reading because you can visualize how to properly execute the instructions given.
What to prepare for your boxing training?
You don’t need to buy expensive material if you want to do boxing at home. You only need to buy a pair of good quality gloves, a skipping rope and hand wraps. A 14 oz gloves will do. If you don’t wish to buy punching bags, you can make in on your own using empty flour sacks in filing it with used clothes or sand.
What are the things that you should do before your boxing training?
Before any activity, you need to first do some stretching. This is also a good warmer before any strenuous activity especially in boxing. It also prevents you from painful cramps. Doing this, will start to make you sweat and will pump you up to do the next activities.
Exercises that you can do
There are a lot of boxing drills that you can do in boxing and they are physically challenging especially if you are not used to do some exercises but it could be beneficial to you and your health. For the boxing exercises just click the link for some suggested activities that you can do.
To add more on that, practice the combinations with you punching bags. I assume that you already know the basic punches and movement. This is the best part of boxing especially if you are stressed out and you are angry on someone. Punching the bag with force and power will burn those fats, build muscles and kill the stress.
Try these combinations using the punching bag:
Double Jab
Jab, Straight
Double Jab, Straight
Upper cut, Hook, Straight
Try to do your own combinations but start with these mentioned above and do punching bag drills for about 15- 30 minutes. This will surely help increase your cardio and upper body strength. Do this every day or every other day and you will achieve fast results.
Who says you need to spend a lot of money to be fit? There are lot of options for you to be healthy and one cheaper way is boxing training at home. Boxing is one of the best exercises to lose weight, to get sculpted and to be fit. It is also cheap.

How to get fit - Practical ways to get fit and healthy

How to get fit practically

I wonder why do people spend a lot of money on weight programs or make overs while there are many available practical ways how to get fit and healthy for free. They are blinded by the convincing sales pitch on TV commercials in a home shopping programs forgetting that they don’t need products to achieve the dream body that they wish to.

There are actually tons of ways to to get fit without you spending money for the unnecessary equipments or costly operations. Your dream of a healthy and great body could be done right at the comfort of your home. If you are resourceful enough you could use anything that you see in your house.

For example you could use the empty plastic bottles as you dumbbells. Just put water in it and there you go, an instant sports equipment. Other things that you could use in your home are chairs, your beds, or anything, just be creative. You could use that for high level push-ups by placing your feet over the bed, or for sit-ups and triceps exercises. How to get fit without spending anything is easy right?

It is such a waste to see treadmills that are dusting and not being used. It is one of the most expensive sports equipment that is usually wasted when they can jog or run instead. Jogging, running and sprinting are the very effective and efficient activities that are often forgotten. Try these activities and you will lose weight and you will get fit for sure without losing any money in your pocket.

I am also surprise why people spend on expensive weight loss supplements just to get fit when there are many alternatives cheaper and better than those available in the market. If you are eating healthy, there is no need for you to make food supplements maker richer. Eating fruits, vegetables and having a less carb diet would be more effective and inexpensive than those steep and health risky food supplements in the market.


The media is blinding people for ways to be healthy and to get fit. Because of that health and weight loss programs have become a multi-billion industry that took advantage of people who are desperate and brain washed that this and that is the best product around to get fit wherein there are tons of alternative not needing to shell out a single penny.

We need to be practical nowadays. Let us not be easily be influenced by the media that you need to spend money to look physically great and fit while there are great and cheap ways to lose some extra pounds. Look around and be resourceful, these may be even more effective than those commercialized health items available today, without any cost. Come to think of it. How to get fit is very easy and cheap..

How to do shadow boxing

Shadow boxing tips

shadow boxing in front of the mirror is advisable to see proper form.
How to shadow box?
Shadow boxing is one of the boxing drills to develop proper form, speed, proper hand coordination and technique. Many don’t know that this simple exercise is a great way to sweat all your calories and to increase cardio as well.

When I need to sweat and do some exercising, I do shadow boxing. Because of what I feel shadow boxing has done to my health,I want you to try it as well and benefit from it too. I’m going to share to you the basics and do this during your  spare time. You will surely feel great. The best part here is that you don’t have to go out and gear up accordingly because you could do this in your room or anywhere in your home. Shadow boxing is a practical way to get fit and healthy.

How to do shadow boxing is very easy.First thing I do is  to do some stretching and warm up before  I shadow box. I believe everyone knows how to do it. Make 20 repetitions in every exercise. You should start from head to foot or vice versa. Doing this alone could have a positive effect on your health.

Once you are all ready. Make a boxing stance and start making combinations. For you to understand more on what you should do check out this video.

Once you have learned how to do shadow boxing basics. Do this every morning or during your spare time. If you want to lose weight do this at least 15 a day. Shadow boxing is one of the cheapest and the practical ways to get fit.

Don’t forget to drink lots of water after doing shadow boxing and don’t drink too much before or when you are doing it. Just have a sip while doing the shadow boxing drills. Do shadow boxing for 3 minutes and have a 1 minute rest. Don’t rest longer because you would feel lazy. Keep the momentum coming by being spontaneous.

Who says you need to spend money to get fit? There are tons of ways to be fit and healthy and one of it is  shadow boxing. Shadow boxing would let you sweat and burn those extra calories away.

Boxing Effectiveness in MMA

MMA and Boxing


Boxing is undoubtedly widely used in MMA as a stand-up discipline. Why is being utilized by many mixed martial arts fighters out there? The answer is effectiveness.

Boxing is one of the lethal mixed martial arts techniques. Where do you think the fight starts? It is obviously in standing up and not in the ground. As fight a start standing this is where boxing is so dangerous with just one strike a MMA fighter could be put into sleep.

Boxing is very effective as a striking discipline in MMA because a punch lands faster than a kick. I have seen great muay thai and kick boxing fighters that have been knock out before they could make a powerful kick. I think it also depends on how skill boxers are.

I’m not saying boxing is the only one effective striking martial arts out there, what I’m saying is the effectiveness of boxing in MMA. If this not an effective and practical technique in striking, why do MMA fighters train for boxing? All mixed martial arts discipline are very important in this sport but surely boxing is one of them.

What also great about boxing is the footwork. Boxing is said to be a dance. In MMA, footwork is very important. Footwork will help mixed martial arts fighter to evade punches, kicks and take downs. Footwork is a great defensive skill.

I have seen MMA fighter even they are jiu jitsu black belts choose to stand up and box. Take a look at Junior Dos Santos. He is a jiu jitsu black right? Who is the UFC heavy weight champ? Boxing lead many MMA fighters to greatness.

Some people say if you have a good take down defense, you would be successful in boxing. I believe that because there are great MMA fighters that I rarely seen on the ground like Chuck Liddell and succeeded in MMA.

Boxing will never be taken out as a lethal striking arsenal in MMA. Many MMA fighters have succeeded in this sport by using boxing as their stand up game. Every MMA fighter should have boxing in their striking ammunition's because thus is one of the most effective striking discipline in MMA or any martial arts.

How to Improve Your Cardio for MMA

MMA tips to increase your cardio

Cardio is very important in all sports most especially in MMA. Even you do mixed martial arts for fitness, without cardio you would not perform all of its drills. Mixed martial arts is one the most physically exhaustive sports and very physically challenging as well.

For you to perform all the drill and exercises of MMA you need to be very well physically conditioned and one aspect of it is your cardio. This is the reason why you need to be ready with your oxygen tank before you try to do mixed martial arts. Without a good cardio there is a big possibility that you could vomit because you are gassing out.

Before you begin with your training it is advisable for you to be well conditioned first. You need to be willing enough to train because it will require you a lot of effort and determination. If you are too lazy to stretch some muscle this sport is not for you.

How to increase your cardio before you jump for your MMA training is simple but it will need more of your willingness and drive without it you will not progress. If you are willing enough here are the simple tips from my experience how to prepare your lung to train for mixed martial arts. As what I have said it is very easy. The key here is your desire to train. My suggestion is that you need to prepare at least for one month before you wear your MMA gear for gym.


If you never ran before, you should try to jog first. Jog at least 15 – 20 minutes a day. Do this at least once a week until you are accustomed to it. If you can run straight 15 minutes have a break but don’t take it too long. Rest for 1-2 minutes then jog again. After doing this for a week, it doesn’t mean that you are ready for mixed MMA yet because this is not enough.


After a week of jogging, you lungs now are beginning to adjust. You lungs now should have improved its lungs capacity but it is not enough for MMA training yet this is the reason why you need to try to run now instead of jogging.

Running will require great lung capacity but because you have jogged for a week, I assume that you are now ready to do this. Cardio capacity differs from one person to another but 1 week of jog is the ideal time for you to be prepared to run. In MMA there are activities and drill that will need a lot of air from you and even endurance.


Sprinting is for sudden blast and explosive move for MMA. This is why sprinting is very important. There a difference from these three cardio exercises. Jog is just for preparation, running is for you to have a gas reserve and sprinting is for sudden burst of action such as shooting for a takedown.

After doing jog for one week and running for one week. Sprinting should be incorporate with running. This is how I do it. I run for 5 minutes first. After I have warmed up enough that is by running, I sprint for 1- 2 minutes, and then run again. The only rest for you here is run. Then after you are ready again after a five minutes run, sprint again for 3 minutes.

This just an idea for what you can do with running and sprinting. This is my program. If you wish to do your own it is ok for as long you combine the two.

Jogging, running and sprinting are simple and most effective way to increase your cardio in preparation for you MMA training. It is easy buy will require you a sheer of determination. Follow this format and you will be prepared the hardest mixed martial arts drills.


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