The Perfect HIIT Protocol for MMA, Wrestling and Boxing! (Science Explained)

Learn about the science of High-Intensity Interval Training (HIIT) for Wrestling, BJJ, MMA & Striking!

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High-Intensity Interval Training performed once or twice a week at 85-95% of your maximum heart rate will build sports-specific conditioning by boosting your VO2max and your anaerobic fitness - or in other words, it will boost your maximal oxygen uptake at high training intensities and your ability to perform and maintain high-intensity movements.

Now, you can include timed high-intensity sparring or shark tanks in your training - keep in mind, though, that this means less controlled variables and an increased risk of injury.

Instead, I'm a big fan of HIIT sessions incorporating weight training and cardio machines. The controlled training setting enables you to push the pace safely.

Here's a HIIT protocol that you can follow!

Incorporate full body exercises to increase the cardiovascular demands of your workouts. Combine multiple exercises in supersets or trisets to mimic the physical and physiological demands of your combat sport.

Aim for a 1-to-2 high-intensity-to-low-intensity ratio within your supersets or trisets. For example, perform a high-intensity movement for 20 seconds followed by 40 seconds of a medium- to low-intensity effort.

Try to stick to a 2-1 to 3-to-1 work-to-rest ratio during your workouts - so going with the previous example: if you exert yourself for 60 seconds, aim for 20-30 seconds of rest.

You can also include sprint intervals or - if you want to go easier on the joints and manage muscle soreness - perform intervals on a cardio machine like the assault bike, ski erg or rower.

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