Welcome to the Cardio section of The Alex Pereira Workout. These sessions combine steady-state endurance and high-intensity intervals to build fight-specific stamina and explosive power.
Table of Contents
Cardio Training
Alex Pereira’s cardio training is built for explosive power and relentless endurance, ensuring he can dominate every round. His routine combines steady-state runs, HIIT sprints, and fight-specific drills like sprinting knees and assault bike intervals to mimic the intensity of a real fight. By mixing long-distance efforts with short bursts of maximum output, he develops both aerobic and anaerobic capacity. This balanced approach guarantees that Pereira can outlast and outpower opponents without gassing out.
Flexibility
These sessions are designed to build endurance and fight-ready power, with a mix of steady-state cardio, sprint intervals, and explosive conditioning. Choose from long runs, hill sprints, or high-intensity intervals on the bike or rower to suit your goals. Each session should last between 30 to 45 minutes, with a focus on minimal rest to replicate fight conditions. This flexible setup allows you to adapt the intensity and duration, ensuring your cardio can handle the demands of every round.
Endurance-Based Cardio (Steady-State)
📌 Goal: Improve long-term stamina and recovery between rounds.
– 45 mins steady-state run (outdoor or treadmill).
– 45 mins rowing machine or stationary bike (moderate pace).
– 5-mile roadwork run (low-intensity for active recovery).
Sprint & HIIT Cardio (Explosive Power)
📌 Goal: Build fight-specific explosiveness and anaerobic endurance.
– Assault Bike Sprints: 30s max effort, 30s rest x 10 rounds.
– 200m hill sprints: 10–12 rounds, 30s rest.
– 30s battle ropes x 10 rounds: Rest as needed.
– Rowing Intervals: 500m sprints x 5, 60s rest.
Mixed Cardio Routine 1 (Balanced Endurance & Power)
Goal: Combine steady-state and HIIT for fight versatility.
– 20 mins running: 1 min sprint, 1 min jog intervals.
– 10 mins cycling: Moderate intensity.
– 15 mins rowing: Alternate 45s fast, 90s recovery.
What is Chama?
Every fan of Alex Pereira recognises “Chama” as his battle cry, a term he uses to describe the intensity and focus he brings to each fight. In Portuguese, “Chama” translates to “flame” or “fire,” reflecting Pereira’s ability to maintain constant pressure and unrelenting offence in the octagon. The origins of the term can be traced back to Pereira’s early MMA career in Brazil, where his aggressive style and highlight-reel knockouts led teammates and fans to chant it in support. Over time, “Chama” has come to symbolise not only Pereira’s striking power but also his ability to keep the pace high and control the fight. For Pereira, the word serves as a reminder to stay focused and aggressive—to bring the heat until the fight is finished.
Mixed Cardio Routine 2 (Balanced Endurance & Power)
📌 Goal: Combine steady-state and HIIT for fight versatility.
– 2-mile treadmill run: Moderate pace.
– 200m sprints x 10: 30–45s rest.
– 10 mins jump rope: Continuous or intervals.
Fight-Specific Cardio (High-Intensity & Realistic)
📌 Goal: Combine steady-state and HIIT for fight versatility.
– Sprinting knees to heavy bag: 30s x 8 rounds.
– Shadow boxing with resistance bands: 2–3 min rounds x 5.
– Jump rope: 3–5 min rounds, speed or endurance focus.
The flexibility is to allow you to customise the cardio to match your own goals and preferences.
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Warning!
Please be aware that I am not a professional fighter or instructor. This MMA workout is intended for fun and general fitness, not expert training. Prioritize safety by using proper techniques and gear. Practice moves cautiously and avoid excessive force, especially with throws and striking. If you’re looking for more intense training, consider seeking guidance from a professional MMA gym. Remember, this workout carries inherent risks, and you assume responsibility for any potential injuries.
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