One of the most fundamental aspects of any fighter’s performance is his (or her) endurance. Whilst many beginners are able to display power in their fighting execution such as punching power or sometimes even speed, very few possess the workload capacity to go rounds on rounds. It’s not even an overlooked aspect of any sport such as boxing or wrestling, it’s just that many fighters (usually the ones starting out) don’t appreciate enough. They think to themselves – as long as I have the power, speed or technique, I will have the tools to end a fight quickly. All of these functions are crucial in anyone’s game but it’s important to recognize what role endurance plays in all of this.

Let’s assume that like many fighters, you recognize you have a really strong point in your fighting arsenal. For arguments sake, we’ll pick power. You have higher than average power and it can be punching, kicking or power in your arms during wrestling, whatever. In order for you to effectively use this advantage and leverage it in your spars or fights, you must be able to use it continuously over time. This is where endurance comes into picture because it’s one thing when you can demonstrate this power in one few minute sparring session. It’s something else when you have to display that over 5 or 10 rounds or the power is gone.

This is where you will frequently hear from sports commentators or fighters alike, “you have to take them to the deep waters”. When someone has mediocre technique/power/speed and is facing a fighter with great one shot KO power or technique that is superior – you must ask yourself, what can you do to wear this person down? For MMA fights when someone has great striking skills but has similar wrestling, your best bet is either to wrestle them or to wear them down. Once you wear someone down, it’s a completely different fight. Same goes with wrestlers in MAM with great endurance. If you wear a wrestler down with strikes and continuous stand up movement, they will stand a lot smaller chance of taking you down. And this all is due to the continuous high pace output required in a fight.

​To train for hit, as we’ve already mentioned, it’s about switching to high amount of energy exertion to low amount of energy exertion. You go on and off. It’s as simple as that. If you’re a beginner that is just trying out going on and off – you can start even as simple doing any exercise at maximum power for 15 seconds and resting for 45. If you’re more intermediate, you can up the on part to 30 seconds on and 30 seconds off. If you’re more advanced, you can attempt 15 seconds on and 15 off.  The actual seconds don’t really matter that much. What matters is that maximum energy is exerted in a short period of time followed by relatively short (less than 45 seconds preferably) rest or slow paced movement. The exercise itself can vary and is not as important as long as it’s not heavy weight training. It should be the type of exercise that you can do for a longer time and not just a few reps as otherwise it’s not cardio training.