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How to improve resistance for contact sports?

How to improve resistance for contact sports?

Contact sports, such as boxing, mixed martial arts (MMA) or kickboxing, require great physical endurance. Those who practice them must be able to maintain a high rhythm for long periods of time, while performing explosive movements and high-intensity blows.

All of this is a challenge for the fighter, who must not only have a refined fighting technique, but must also be able to maintain energy during the fight. We show you how you can improve resistance in contact sports.

Cardio workout

The basis for improving endurance in contact sports is cardiovascular training. This type of training increases the capacity of the cardiovascular system to transport oxygen to the muscles, allowing physical effort to be maintained for longer.

Types of cardiovascular training

  • Foot race
  • Swimming
  • Cycling
  • High intensity interval training (HIIT)

strength training

Strength training is also important to improve endurance in contact sports. Strong muscles will help you make explosive movements and withstand the impact of blows.

Types of strength training

  • Exercises with free weights
  • Exercises with weight machines
  • Bodyweight exercises

Specific training for contact sports

In addition to cardiovascular and strength training, it is also important to perform specific training for the contact sport you practice. This type of training will help you improve your technique, your coordination and your specific resistance.

Types of specific training for contact sports

  • boxing training
  • MMA training
  • kickboxing training

Tips to improve resistance in contact sports

Incorporate the following habits into your routine to definitely improve your resistance:

  • Get enough rest: It is important to sleep at least 8 hours a day so that your body can recover from training.
  • Hydrate properly: Drink water before, during and after training to avoid dehydration.
  • Follow a healthy diet: A healthy diet will provide you with the nutrients you need to perform at your best in your training.
  • Listen to your body: Don't overtrain and take breaks when you need to.


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