MMA Sprint Training

mma sprint training

MMA Sprint Training.


Mixed Martial Arts is one of the toughest sports in the world.

An MMA fight can last for 2,3 or even 5 rounds of 5 minutes each round!

MMA involves lots of bursts of anaerobic activity (where your muscles are working without oxygen) so you need to get your body used to working in this explosive state.

One of the best ways to re-create this anaerobic (or near 100%) effort in training is to sprint.


Here’s the MMA sprint training workout:

Mark out a 40 yard track.

Warm up with 5 minutes of mobility work, active stretching and jogging.

Walk 40 yards.

Jog 40 yards.

Sprint 40 yards.

Walk 40 yards.

Jog 40 yards.

Sprint 40 yards.

Continue for 5 minutes.

Rest for 1 minute.

Repeat for another 5 minutes.


Each 40 yard sprint should take you around 5-6 seconds.

This re-creates the physical intensity of an explosive anaerobic exchange within a fight.

By explosive exchange we mean a short, vicious burst of striking, clinching or grappling.

Each 40 yard jog should take you around 10 seconds.

This re-creates the aerobic intensity of the pre and post anaerobic exchange.

This is the intensity of two fighters bouncing about, throwing jabs and feinting for openings.

Each 40 yard walk should take you around 15 seconds.

This re-creates the bare minimum intensity you’ll be working at in a fight – if you’re lucky!

This is the intensity where both opponents are standing off each other, circling and catching their breath a bit.


This sort of MMA sprint training contains both aerobic and anaerobic work, which mimics the chaotic nature of the fight.

The 5 minute rounds of these interval sprints will teach you a lot about pacing your efforts through 5 minute rounds of MMA.

They will also condition your body to recover more quickly from the 5-6 second bursts of anaerobic work.

Perform this sprint workout 1-2 times a week for 2-3 weeks.

Start with 2 rounds of 5 minutes, and add a round per workout, until you get up to 5 rounds of 5 minutes.


Good luck and happy training!







mma sprint training – personal training sw london – yoga at home sw london.

Written by 

Sam is a Premier Diploma qualified personal trainer in SW London and is the founder of

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