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Home » fighting » MMA Interval Training Programs

MMA Interval Training Programs

September 29, 2011 By Gregor Winter

Over at 8 Weeks Out Joel Jamieson writes about how to program interval training for MMA.

Here are some sample interval training programs.

Amateur Interval Training Program

Method
Monday
Tuesday
Thursday
Saturday
Tempo Intervals
12-15 x 12s – 60s rest
10-12 x 12s – 60s rest
Reactive Power
5-10 x 8s –
90s rest
VO2 Max
3-5 x 3min –
2-3 min rest
High Resistance
15-20 x 5s – 60s rest
8-10 x 5s –
60s rest

Pro Interval Training Program

Method
Monday
Tuesday
Thursday
Saturday
Tempo Intervals
15-20 x 15s – 60s rest
12-15 x 12s – 60s rest
Reactive Power
5-10 x 8s –
90s rest
VO2 Max
8-10 x 4min –
2-3 min rest
6-8 x 4min –
2-3 min rest
High Resistance
10-12 x 5s – 60s rest
8-10 x 5s –
60s rest

Filed Under: fighting, interval training, mma, program, training program

About Gregor Winter

Hi, I run ATG.

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