Training at high altitude is one of the things you should consider if you want to improve your mixed martial arts (MMA) game. Many fighters have gone to high-altitude training camps to build insane cardiovascular endurance, which has allowed them to dominate opponents inside the cage. 

How Training At High Altitude Benefits You As An MMA Fighter

Training at higher altitudes forces your body to adapt to performing physically strenuous activities in low-oxygen environments. The air is thinner at such heights, so there’s less oxygen to power your muscles. 

Your body adapts to high elevation by producing more red blood cells to carry oxygen all over your body. This makes your cardiovascular system more efficient as your body learns to deliver oxygen to your cells with less effort. The process is called “hypoxic training,” and it’s why many elite MMA fighters incorporate high-altitude training into their fight camps to enhance their cardiovascular endurance. 

The Science Behind High Altitude Training

A study published in the Journal of Applied Physiology highlights how high-altitude training increases the body’s oxygen-carrying ability in as little as a few weeks. It also confirmed that athletes who train at high altitudes had an increase in red blood cell production, leading to improved aerobic performance. 

In layperson terms, the study revealed that high-altitude training is like adding a turbocharger to your cardio engine. This extra cardio boost is crucial for mixed martial arts fighters who often rely on their endurance to push through grueling rounds without gassing out. 

The recent title clash between Alex Pereira and Khalil Rountree highlights the importance of cardio in MMA. Rountree gave Pereira the most challenging test he’s had in the light-heavyweight division, but his cardio failed him in the fourth round of their title showdown, and he ended up getting stopped with strikes. He could barely hold his hands up during the fight-ending sequence. 

Getting tired inside the cage has grave consequences. That’s the last place you ever want to be. 

Famous Mixed Martial Arts Fighters Who Have Benefitted From High-Altitude Training

ONE Championship lightweight and welterweight champion Christian Lee is an excellent example of MMA fighters who have taken their cardio to the next level with high-altitude training. Born in Vancouver, Canada, Lee’s parents moved to Hawaii – which is as high as 13,796 feet in some areas – when he was five, and he’s trained there for most of his life. 

His exceptional cardiovascular endurance has been a critical factor in some of his fights, like his fast-paced fight against Shinya Aoki and his rematch with Ok Rae Yoon. 

Lee’s cardio allows him to overwhelm opponents with continuous pressure, opening up opportunities to finish them. 

What Are The Benefits Of Training At High-Altitude For MMA?

Some of the reasons you should consider training at high altitude to take your mixed martial arts game to the next level include: 

1) Improved Cardiovascular Endurance

The cardiovascular endurance of participants impacts the outcomes of MMA fights. Gassing out during a mixed martial arts contest doesn’t just prevent you from implementing your game plan or fighting intelligently; it also hinders your ability to defend yourself, putting you in serious danger as kicks, knees, elbows, and punches come your way. 

Training at a high altitude improves your lung capacity and increases your cardiovascular system’s efficiency. It will make you feel like you have an endless energy supply when you return to lower altitudes for competitions. 

Being able to fight in the fifth round of a fight the same way you fought in the first round will make you more successful inside the cage. You’ll be able to break down opponents simply by outlasting them. 

2) Improved Recovery

Training at high altitude will also improve your ability to recover between rounds. Training at elevation leads to increased red blood cell production, meaning your muscles receive more oxygen during the break between rounds and flush out lactic acid faster. 

3) Increased Mental Toughness

Training at altitude boosts recovery, helping you last longer during rounds.

Training at high altitude can be as mentally challenging as it is physically. The thinner air makes your lungs scream for oxygen while your muscles feel like they’re burning as lactic acid builds up. Pushing through the increased intensity of high-altitude training will serve you well inside the cage when you’re being pushed to your limits. It helps you build the edge that allows you to dig deep when the going gets tough. 

Challenges To Expect When You Start Training At Elevation

While high-altitude training significantly benefits MMA fighters, it isn’t a walk in the park. Some of the challenges you should expect include: 

• Adjustment Period: You might feel sluggish, out of breath, or even a little light-headed when you start training at elevation as your body adjusts to the reduced oxygen levels in the air. It can take weeks to adjust, so be patient. 
• Increased Fatigue: High-altitude training causes your body to tire faster and recover slower when you’re not used to it. This goes away as your body adapts. 
• Overtraining Risk: High altitude training is more tasking on your body, increasing the risk of overtraining. Listening to your body and balancing your training sessions with sufficient rest is crucial, especially when you’re new to it. 

Getting The Most Out Of High-Altitude Training

Here are some tips for training effectively at elevation to improve your MMA game:

• Start Slow: Take things easy when you start training at high altitude and give your body a few weeks to adjust. Keep the intensity of your workouts low to moderate to avoid overwhelming your body. You can slowly ramp up the intensity as your body adapts to its new training environment.
• Stay A Few Months: Short trips won’t cut it when it comes to high-altitude training. Aim to spend at least four to six weeks at elevation for best results.
• Prioritize Recovery: Allocating sufficient time for rest becomes more crucial at high altitudes. Eat appropriate meals, stay hydrated, and get at least eight hours of sleep daily.

High-Altitude Training Will Drastically Improve Your Cardio

Training at high altitude isn’t only beneficial for elite MMA fighters. Anyone can train at elevation to boost their cardiovascular endurance. 

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