Endurance Training for MMA, Track and Field, and Football

In the world of sports, endurance reigns supreme. Whether you're an MMA fighter, a track and field athlete, or a football player, your ability to go the distance can be the key to victory.


Eddie Francisco

man tying his shoes
man tying his shoes

The Endurance Equation

In the world of sports, endurance reigns supreme. Whether you're an MMA fighter, a track and field athlete, or a football player, your ability to go the distance can be the key to victory. But how do you build and harness that stamina? In this comprehensive guide, we will explore three distinct endurance training methods tailored to the unique demands of MMA, Track and Field, and Football.

These methods are more than just workouts; they are pathways to excellence in your chosen sport. We'll delve into the benefits, best practices, and meal plans to help you get the most out of your training while minimizing the risk of injury. Plus, we'll provide you with structured workout plans, complete with rep counts, days of the week, and milestones that will propel you from beginner to advanced levels.

Endurance Training for MMA: Unleash the Warrior Within

MMA Benefits:

Improved cardiovascular fitness for sustained performance.

Enhanced muscular endurance to withstand grappling and striking.

Mental toughness and the ability to push through fatigue.

Best Practices:

Mix aerobic and anaerobic training to mimic the stop-and-start nature of MMA bouts.

Focus on compound movements like kettlebell swings and circuit training.

Incorporate sport-specific drills like shadowboxing and grappling sessions.

Sample MMA Workout Plan:

Phase 1: Building Endurance

Weeks 1-4 (4 Days/Week)

Jump Rope: 5 minutes

Kettlebell Swings: 3 sets of 10 reps

Bodyweight Squats: 3 sets of 15 reps

Shadowboxing: 3 rounds (3 minutes/round)

Burpees: 3 sets of 10 reps

Rest: 1-2 minutes between sets


Complete 3 rounds of shadowboxing with minimal fatigue.

Perform 3 sets of burpees without a significant drop in intensity.

Phase 2: Enhancing Sport-Specific Skills

Weeks 5-8 (5 Days/Week)

Jump Rope: 10 minutes

Kettlebell Swings: 4 sets of 15 reps

Wrestling Drills: 20 minutes

Sparring: 3 rounds (3 minutes/round)

Circuit Training (Combining Bodyweight and Free Weight Exercises): 3 sets

Rest: 1-2 minutes between sets


Spar at high intensity for 3 rounds.

Complete the circuit training without compromising form or speed.

Meal Plan:

Protein-rich diet to support muscle recovery.

Complex carbs for sustained energy.

Healthy fats for overall health and stamina.

Hydration is key; sip on water throughout the day.

Endurance Training for Track and Field: Racing Toward Excellence

Track and Field Benefits:

Enhanced aerobic capacity for long-distance events.

Improved speed endurance for sprinters.

Injury prevention through balanced training.

Best Practices:

Tailor training to your event (e.g., long-distance running, sprints, jumps, or throws).

Incorporate interval training, hill sprints, and plyometrics.

Gradually increase mileage and intensity.

Sample Track and Field Workout Plan:

Phase 1: Building Aerobic Base

Weeks 1-4 (5 Days/Week)

Warm-Up: Dynamic stretches and light jogging (10 minutes)

Long-Distance Run: Start with 2 miles, increase by 0.5 miles/week

Hill Sprints: 3 sets of 30-second sprints

Core Strengthening Exercises: Planks and Russian twists

Cool Down: Static stretching (10 minutes)


Achieve a consistent pace for your long-distance runs.

Perform hill sprints with increasing speed and less fatigue.

Phase 2: Speed and Power Development

Weeks 5-8 (6 Days/Week)

Warm-Up: Dynamic stretches and sprint drills (15 minutes)

Speed Workouts: 200m and 400m sprints, varying distances each day

Plyometrics: Box jumps and hurdle drills

Weight Training: Focus on lower body strength

Cool Down: Static stretching (15 minutes)


Complete 400m sprints with increased speed and form.

Perform plyometric exercises with explosive power.

Meal Plan:

Carbohydrate-rich diet for energy replenishment.

Lean proteins for muscle repair and growth.

Fiber-rich foods to aid digestion.

Adequate hydration with electrolyte-rich beverages.

Endurance Training for Football: Gridiron Grit

Football Benefits:

Enhanced agility and endurance for a demanding game.

Reduced risk of injury through functional training.

Mental resilience to push through tough plays.

Best Practices:

Emphasize agility drills, speed training, and game-specific drills.

Develop both aerobic and anaerobic endurance.

Include strength training for tackling and blocking.

Sample Football Workout Plan:

Phase 1: Building Stamina

Weeks 1-4 (5 Days/Week)

Agility Drills: Ladder drills, cone drills, and shuttle runs (20 minutes)

Aerobic Conditioning: Steady-state jogging or cycling (20-30 minutes)

Strength Training: Full-body workouts with an emphasis on legs (3 sets, 10-12 reps)

Sport-Specific Dr

Drills: Ball-handling, passing, and tackling drills (20 minutes)


Execute agility drills with speed and precision.

Complete aerobic conditioning without significant fatigue.

Phase 2: Game-Ready Endurance

Weeks 5-8 (6 Days/Week)

Speed Training: 40-yard dashes, hill sprints, and ladder sprints (20 minutes)

Anaerobic Conditioning: High-intensity interval training (HIIT) or circuit training (20-30 minutes)

Strength and Power Training: Olympic lifts, plyometrics, and medicine ball exercises (3 sets, 8-10 reps)

Position-Specific Drills: Work on position-specific skills (20 minutes)


Achieve faster sprint times and improved agility.

Complete HIIT or circuit training with increased intensity.

Meal Plan:

Balanced macronutrients with an emphasis on carbs and protein.

Pre-game meals that provide sustained energy.

Post-game recovery shakes for muscle repair and glycogen replenishment.

Proper hydration before, during, and after practices and games.

The Endurance Edge

Endurance training is the linchpin of success in MMA, Track and Field, and Football. By adopting sport-specific workout plans, understanding the best practices, and fueling your body with a well-balanced meal plan, you can transform into a formidable athlete in your chosen discipline. From the octagon to the track and the gridiron, the endurance edge will carry you to victory, no matter the field of play.