Jump rope:
Jump rope is one of the aerobic energy exercises that called: cardiac method guidelines and it helps improve oxygen supply by increasing how efficiently the heart can deliver oxygen and develops the peripheral vascular network and the heart-rate should be in the 120-150 range for a reasonable duration . Most of the fighters are jumping rope everyday because of its high intensity and usually just for warm up 5-15 minutes, jump rope is a warm up exercise most of the time and it will help you be a better fighter once you start sparring or do a pad work , the reason why is better than just stretching yourself is because all your body and blood are working and all your muscles fibers at the same time ,and once you start your real training you don't have to worry about getting injured unless you made the wrong move or you over pronate or supernate with your foot . I recommend to do this exercise everyday at least for 5 minutes to develop a high oxygen for sparring and pad work and it will increase your cardiovascular system and aerobic energy system.
2.burpees
The burpees exercise is one of the aerobic energy exercise and cardiovascular system too and it helps to strengthen your heart and lungs, it can help you to survive in a difficult fight or a situation where you can't escape like Mount control to help you to survive and to lose too much energy, why?since it's very similar to Jump rope, all your body work in the same time ,if you'll do burpees for 5 minutes non stop everyday you'll see a great results from it and your muscular endurance will get better , sometimes one exercise can be better than going to the gym and lift weights or something like that , the better your lungs and heart-rate work the better fighter you'll be , if you'll see the Dagestany fighters their life is all about the cardio,besides the wrestling and fighting skills that they got ,but their cardio are higher than anyone, there was a fight where khabib made around 30 takedowns holding his opponent for the whole round without losing energy at all , that's how everyone should be.
3.running
Nothing can be better than running , in Thailand the fighters running 10-15 km everyday to increase their high level of oxygen all the time, it's conditions the shins and strengthen your heart and lungs too, it has so many benefits than any other exercise , since it's a higher level of the aerobic energy system , it's good to run 2-3 times a week and not more than that since we are trying to get conditioning for MMA and that's it ,so make sure to have a schedule, the best is to run in the morning because it will make your day feel better and you'll develop a high level of oxygen in the morning you are fresh and you tired so after that you'll feel different, it's the best habit to develop to wake up early in the morning for running without any excuses .
4. Mountain climbers:
plank it's a good exercise that's correct, but there are many types of plank and mountain climbers is one of them so please make sure not to miss it and do it everyday, your core ,legs, abdominal muscles just literally everything so make sure you keep repeating this exercise since it's it develops your aerobic energy system and all the exercises here are about the aerobic energy system and I'll explain why later... but make sure to repeat this exercise everyday for at least 2-5 minutes a day and you'll be good, when you doing an exercise that all your body and muscle fibers are working then that's what you need for MMA and you'll be good, because in MMA all your body works so that's what you need to increase your oxygen.
5.shadow boxing (MMA style) :
shadow boxing everyday will improve your skill of fighting for sure,all fighters do it at all gyms shadow boxing everyday before they start the training, but shadow boxing should be realistic , you have to strike ,shoot for the double and sprawl always like you in a real fight ,you have to find yourself sweaty after that session and if you didn't then you didn't realize you in a real fight and it's just a waste of time ,so make sure to always make the right stuff and right things to involve everything together.
Thanks so much guys for reading hope you enjoyed ,I would like to hear your opinion in comments below
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