Joel Jameson wrote an amazing article in Fight! magazine on interval training for combat sports. In this article, he gives you four different interval training methods and simple guidelines to putting together an interval training program.
– Tempo Intervals: speed up recovery, improve aerobic fitness and work capacity
– Reactive Power Intervals: increase repetitive explosive power output
– VO2 Max Intervals: increase the strength of the heart
– High Resistance Intervals: increase endurance of the fast-twitch muscle fibers
It is very well explained and at the end of the article, he is giving an Amateur and a Pro Interval Training Program….
Here is the article : http://www.8weeksout.com/2011/09/28/never-gas-out-mma-interval-training/