Anaerobic and Aerobic Conditioning Protocols
What this domain tests
Designing and progressing interval work: choosing intensity, work and relief durations, repetitions and sets that match MMA demands.
Core rules
- Conditioning variables are intensity, work duration, relief duration, repetitions, sets and work:rest ratio. Change one at a time.
- Common frameworks: zone-2 steady work (30-60 min, conversational); 4 x 4 min at 90-95% HRmax with 3 min recovery; 30:30 and 15:15 intervals; repeated-sprint sets of 6-10 x 30 m with 20-30 s recovery.
- Progress by adding repetitions or rounds first, then intensity, then reducing relief.
- Cap hard conditioning at roughly two sessions per week in camp, dropping to one in the final three weeks.
- Round simulations should mirror the actual round length and rest period of the athlete's rule set.
Worked example
Build a session matching three 5-minute rounds with 60 s rest. Start with 3 sets of 5 min alternating 20 s hard (bag combos, sprawls) and 40 s moderate, with 60 s between sets. Progress by shifting to 30 s hard / 30 s moderate, then 40/20, keeping total round time and rest constant so the only variable is density.
Traps that cost marks
- Doing every conditioning session at maximum - recovery collapses and quality falls.
- Mismatched work:rest: intervals far shorter or longer than actual round demands.
- Adding conditioning volume while the athlete is in a weight cut.
- Forgetting that sparring is itself a high-intensity conditioning stimulus.