What's a good way to increase endurance in martial arts?

Question

Because I am a decent fighter, but have a low endurance. Any advice?

Answer 1

I run alot lol. In the mournings I sprint for a min. and than jog so on and so on remember you must reach your target heart rate to get faster and get more endurance.. also you can try jumping on a mat ( like a whale mat) or hit a bag fo a while as hard and fast as you can

Answer 2

What type of endurance do you want? If you're a fighter all the above are good for cardio but they don't deal with actual combat moves. What do you use in combat? You use the moves of your system. How can you achieve endurance with your moves? Drill them repeatedly. Do it constantly, consistently and wisely. For example: we use a palm in our system and the way that we train it allows us to hit solid objects (padded walls), with little give, hundreds and hundreds of times and not get breathless. That's for the guys that just start. For the ones that have been training for awhile, it is possible to do several thousand (literally) repetitions of combative sets and Not be breathless and still have power in each strike. When you walk you don't usually get breathless because it is a natural movement that your body is used to and you know how to breath while doing it. The same with your martial arts moves. When they became natural there is little exertion and so you are able to continue for longer.

Answer 3

Perform Sprints....where you jog/bike for 2-3 minutes then sprint as fast as you can for 1 minute

Perform Complexes
Complex would work as follows
Load a barbell with the weight of the weight class you are in. For example, a UFC Light Heavyweight or PRIDE Middleweight would use 205lb. Now using that weight, design a few complexes that might represent a burst of power you might use in the fight.

Complex 1 - deadlift, power clean, hang clean and push press.

Complex 2 - power clean, front squat, push press

setup for sets
1 set of 8 reps-7 reps-6 reps-5 reps-4 reps-3 reps-2 reps-1 rep
taking 60 second breaks in between each set

A complex that would be more endurance related might be
using lower weights
Close grip deadlift
sumo deadlift
bent over row
power clean
front squat
military press
back squat
good morning
lunges

good luck

Answer 4

Rope skipping (jumping rope). You can do it indoors without a treadmill, it's actually LESS hard on the knees than running (I know that sounds untrue, but it's true) and about 10 minutes of jumping is equal to running a mile or so.

Buddy Lee has a good book about jumping rope, including specific workouts for various sports, including martial arts. No affiliation, yadda yadda.

Answer 5

i think the above martial arts regularly talk kicks and punches so there's a much less threat to positioned on weight and muscle mass. the 1st factor all martial arts prepare is staying power and self self-discipline so the respond is a ordinary sure to your question.

Answer 6

dont waste your time running on the flat. do hill sprints. evil pain, burning lungs, but the outcome is increased endurance and recovery. adding gravity to the run places more stress on you, and as you adapt anything you do on the flat gets easier.

it wont make you run further, but it will increase your recovery time. short burst power, and an increase in lung O2 absorption.

get a hill (preferably 45 degrees or steeper)
run20 mtrs up then back down.
rest for the time it took you to run up ( or with a partner, relay with him/her).
run 50 mtrs up then back down.
rest for the time it took you to run up.
run 30 mtrs up then back down.

soon enough you can start doing pushups while you wait for your next run, and start extending the distance.

running up steps is awesome too. horrible, but awesome.

reading this doesnt make it seem right, but hill sprints really do work, and though the pain is worse than flat running, the exercise is over in under 10 minutes, and the lungs really have to suck it in. its easy to pace your breath comfortably on the flat, but the hills force you to get a really good suck in going.

plenty times our guys stopped for a spew. but that passes once you get more natural with the process.

I went back to muay thai after a 3 month break and was fitter while sparring than previous to the hill sprints (done while having the 3 month break). I wasnt coughing my lungs up anymore. 3 months of hill sprints was more beneficial than the previous year of flat running.

Answer 7

When I used to fight as a young kid my trainer/teacher had me tread water till I was about to drown. I know that sounds harsh but if you have a training partner and access to a pool that'd be number 1. After the first session take a day off cause you will be sore. But if you go solo the best thing is to just run... preferably giving your body less oxygen than normal. But again... I don't know if you have access to that kind of equipment.

Answer 8

Do a thousand skippings and jog for 4km for alternate days.In this way,you would build up your stamina.Trust me,skipping is a very good way to train your endurance and your leg muscles. My master makes sure that we skip or do jumping jacks every lessons and he has trained out plenty of champions.One of them even won an international champs award..so keep it up..i am sure you can do it someday

Answer 9

I used a treadmill when possible. I will run as fast as I can for three minutes, then jog for one. And repeat. Eventually, I cut the jogging down to 30 seconds, sort of like the break time between rounds. It worked for me. If nothing else works, give it a try.

Best of luck!

Answer 10

i live on acreage and set up my own obstacle course.with climbs.rope swings and a dam.the course is 400 metres.other than the stuff i mentioned i also used to split it up into 4x 100 metres.at the start point 50 push ups next point 50 crunches next 50 star jumps last 50 squats the object is to sprint the 100 metres between points on your second round 49 third 48 etc until you get to 0.once you get to zero you reverse it and go from 1 to 50.think your fit?try this and see how fit you are.its a lot harder than it sounds.