How to Condition One's Body for UFC Fighting

It takes a world-class athlete to condition his body for UFC fighting. The Ultimate Fighting Championship features the top mixed martial artists in the world competing at the highest level. These are not thugs who brawl. They are professionals and finely tuned physical specimens who train constantly to prepare for UFC fighting.

Difficulty:

Challenging

Instructions

1. Build your cardiovascular strength. This is the most important element of conditioning one's body for UFC fighting. Competitors are required to exert themselves "all out" against an opponent trying to knock them out or submit them. Most UFC matches are 15 minutes long. Championship bouts are 25 minutes long. You won't last long in the UFC if your cardio is weak. Build it with a regular regimen of wind sprints, sparring, speed drills and road work.

2. Build strength. You must have a very high strength-to-weight ratio to compete in the UFC. Even small fighters are extremely strong. Perform regular weight training. However, since strength training exhausts a body, it must be done in intervals. When you have many months until a UFC fight, weight training can be heavy and performed up to four days per week. As the fight date approaches, this should be reduced and replaced with technique and speed training.

3. Build speed. You can have endurance and be strong, but it will mean nothing if you can't catch your opponent. Train by chasing a speed bag, hitting mitts with a partner, running wind sprints and practicing take downs, shooting for speed. Perform these workouts on days you are not doing strength training.

4. Develop technique. Many finely tuned athletes are quickly defeated in the UFC by fighters with superior skill. Being strong and fast is irrelevant if you get caught in an arm bar or rear naked choke. There are no shortcuts to good technique. It requires constant practice with skilled coaches and training partners. Technique work is continual and should be performed every day. Perform your moves so often that you do them without thinking about it.

5. Eat well. Since you are doing a lot of strength work, you require plenty of protein. Since you are doing a lot of endurance work, you require plenty of high-quality carbohydrates. Forget the alcohol and junk food while training. Eat lean meats, low-fat dairy products and whole grains at least eight times a day.

6. Rest your body. Conditioning for UFC fighting is a process of breaking down and building up your body. Without proper rest you will never get stronger, faster, or better. Sleep at least eight hours per night and have lighter workouts the day after strength training. It is a good idea to take one day per week off to allow your body to recover.