Treadmills Used for UFC

Mixed martial arts (MMA) is one of the fastest growing sports in the world, due primarily to the popularity of the sport's premier organization, the Ultimate Fighting Championship (UFC). MMA requires endurance, and many fighters turn to running to help prepare their cardiovascular systems for the rigors of a 15- or 25-minute bout.

  1. Effectiveness

    • Fighters don't do a great deal of running in the course of a UFC bout, however that does not mean that running is not an effective way to prepare for a fight. When integrated into a larger workout plan --- which includes weight training, practical cardiovascular work and drills in the fundamental skills of the sport such as Muay Thai and grappling --- running on a treadmill can help boost a fighter's endurance.

    Sprinting

    • Many fighters in the UFC prefer to incorporate intense runs over short distances as opposed to longer runs at slower paces. While bouts in the founding days of the sport featured no time limit, under the modern unified rules rounds only last five minutes, making the ability to go hard for a short period of time more important than the ability to last a long time at a moderate pace. Setting the treadmill to a high pace and running full speed for several minutes --- with a short rest period to replicate the time between rounds --- will simulate the pace of a bout.

    Intervals

    • During interval training an athlete runs at a set rate for a period of time, usually five minutes. After the first period ends a brief rest period in which the treadmill is reduced to walking speed is taken, followed by a new interval. The progression of speeds for each interval varies by workout, but frequently features a system where the speed increases to a maximum, then declines into a cool down period.

    Modifications

    • Tweaks to the specifications of a treadmill workout allow a UFC fighter to increase the difficulty of the workout in order to maximize his results. The treadmill is frequently used as an individual station in a series of circuit training drills, and is incorporated along with exercises such as tire flipping and kettlebell work. Adding a snorkel and diving mask while working out can make breathing more difficult, making the treadmill run more intense. This variation, however, should only be conducted under the supervision of a professional trainer.