Running has historically been a considerable portion of many martial arts fighters’ training regimens, but it’s not the only way to get your heart pumping and build up your cardiovascular endurance. Many non-traditional workouts challenge your body in ways running doesn’t, making them excellent for fighters looking to break free from running endless miles on the road.
This article will discuss effective alternatives fighters can use to push their cardiovascular endurance to its limits. Exercises like rowing, climbing, HIIT, and obstacle courses can complement your Muay Thai, Boxing, BJJ, or Wrestling training.
Four Non-Traditional Cardio Exercises For Fighters
Let’s jump into our list of unconventional cardiovascular exercises that will significantly improve your endurance:
1) Rowing
Rowing isn’t just for preppy Ivy League teams. It’s a full-body exercise that burns as much as 600 calories per hour while strengthening your legs, core, arms, and back. It’s also a low-impact exercise that’s gentler on your joints than running several miles weekly.
Studies show that rowing improves VO2 max (aerobic capacity) as effectively as running, so feel free to swap in a few of your running sessions.
Some of the key benefits rowing offers fighters include the following:
- Full-Body Engagement: Every stroke on a rowing machine or a canoe engages multiple muscle groups simultaneously, improving your coordination.
- Low Joint Impact: Rowing doesn’t put as much stress on your knees, ankles, and feet as running does.
- Excellent For Circuits: Adding rows to high-intensity interval training (HIIT) sessions is easy.
The rhythmic pace of rowing almost feels meditative as you push yourself to your limits during long workouts.
2) Climbing
Climbing might be what you need if you’re looking for a more challenging workout than running a few miles. It doesn’t matter if you’re scaling an indoor climbing wall or scaling boulders outdoors; climbing strengthens your grip, balance, and core stability.
Climbing engages muscles that stay relaxed while running and pushes your cardiovascular endurance.
Some of the reasons why climbing and fighters go together like bread and butter include the following:
- Upper-Body Strength: Climbing forces you to pull yourself up the obstacle, engaging your grip, back, core, and biceps.
- Improves Mental Focus: Climbing requires strategic planning and problem-solving skills as you map out your way to the top. These skills translate to fighting, where you must overcome your opponent’s strengths and find paths to victory.
- Core Stability: Your core muscles are constantly engaged while climbing, improving your balance and ability to control your body.
- Lower-Leg Strength: Climbing also works many muscles in your lower body as you push with your legs while pulling with your arms.
3) High-Intensity Interval Training (HIIT)
HIIT has been a significant part of many fight camps in the past few decades, as research shows it’s a more effective way to improve your cardiovascular endurance than steady-state exercises like running.
It gets even better: HIIT circuits are customizable, so fighters can work on their muscle endurance while building their cardio. Any exercise that can be performed at a high intensity can be part of a HIIT circuit, allowing fighters to build circuits with fight-specific exercises like heavy bag drills, pad work, jump rope, Turkish getups, and weight training.
Other reasons why HIIT is excellent for fighters include the following:
- Increased Fat Burn: Alternating between intense activities and brief rest periods burns more calories than running. An hour spent performing a HIIT workout burns as much as 1,000 calories, while an hour running only burns around 400. This difference is enormous for fighters looking to cut weight.
- Increased Coordination: High-intensity interval training requires quickly switching between exercises. Teaching different muscle groups to work together.
HIIT can be anything you want it to be. You can be bobbing and weaving one minute and firing off rapid punches at a heavy bag the next. You can turn your training sessions into mini-fights against yourself.
4) Obstacle Courses
Obstacle courses give you a multifaceted cardiovascular workout that pushes you to adapt and overcome. These courses mix running with climbing, crawling, and jumping, engaging different muscle groups.
The unpredictable nature of obstacle courses mimics the uncertainty of a fight, so you should constantly search for new courses to conquer.
Some of the reasons to consider making obstacle courses a part of your training include the following:
- Provides Agility Boost: Rapid transitions between different obstacles as quickly as possible improve your coordination.
- Improves Muscle And Cardiovascular Endurance: The varied movements required to get through an obstacle course engage your aerobic and anaerobic systems.
- Builds Resilience: Getting through an obstacle course helps to build mental toughness. Many courses, particularly military-style ones, are designed to break you mentally.
Mixing It Up: Tailor Your Cardio Routine
Sticking to one type of cardiovascular exercise often leads to boredom, plateaus, and some muscles getting neglected. Variety is key to continuous improvement as a fighter. Add unconventional exercises to your routine instead of lacing up your running shoes whenever it’s cardio day.
Variety protects against training overuse injuries and keeps your body constantly adapting to what you’re doing.
Tips for integrating non-traditional cardio:
Some of the creative ways to add more unconventional exercises to your workouts include:
- Rotate Workouts: Schedule activities like rowing, climbing, HIIT boxing, and obstacle courses throughout the week. Try to avoid performing any exercise on consecutive training days.
- Add Non-Traditional Exercises To Conventional Workouts: Add a 20-minute rowing session to your weight training workout. You can even use it as a warm-up before heavy lifting.
- Listen To Your Body: Vary your intensity when performing unconventional exercises to avoid burnout. Intense training sessions should be balanced with active recovery days.
Variety Is Key For Developing Top-Level Cardio
Shaking up your cardiovascular routine with some non-traditional exercises doesn’t mean you have to stop running completely—unless you want to. Instead, look at them as a powerful way to complement what you’re already doing.
Experiment with different workouts, adjust your intensity levels regularly and always use proper form. Unconventional exercises push your body in many different ways running doesn’t, taking your cardio farther than running alone ever could.
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