Interval Treadmill Training

These days, most MMA students are well aware of the benefits derived from high intensity interval training (HIIT). Interval training and MMA go hand and hand as the rounds in modern MMA competition typically last 5 minutes each with a 1 minute intermission between rounds.

Based on the principle of specificity, you should perform training sessions that mimic these demands. High intensity bursts, short rests in between rounds – the following treadmill training workouts will certainly help you get prepared.

Beginner Interval Treadmill Training

• 5 minute walk @ 4mph
• 5 minute jog @ 5mph
• 5 minute run @ 6mph
• 5 minute run @ 7mph
• 5 minute walk @ 4mph

Intermediate Interval Treadmill Training

• 5 minute walk @ 4mph
• 5 minute jog @ 5.5mph
• 5 minute run @ 6.5mph
• 5 minute run @ 7.5 mph
• 5 minute run @ 8.5 mph
• 5 minute walk @ 4mph

Advanced Interval Treadmill Training

• 5 minute walk @ 4mph
• 5 minute jog @ 6mph
• 5 minute run @ 7mph
• 5 minute run @ 8mph
• 5 minute run @ 9mph
• 5 minute run @ 10mph
• 5 minute walk @ 4mph

Between intervals, drop the speed to 3.5mph and walk for 1 minute before increasing the speed again. As you may have assumed, the 5 minute walk at the start is your warm up and the 5 minute walk at the end is your cool down.

Give this program a try and keep checking back for other interval training programs as we will be posting all kinds of different workouts to try.