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Having a strong foundation in any part of the fitness is real good if you want to practice combat sports. It's also quite common solution for fighter who hits a wall (i.e. finding improvement lacking) to start training their conditioning, weight training and so on.

I can benchpress more than you

Can you share your programme? I play Judo and do lifting alot. I have the same situation. Can even complete solid round over 2 of randori.

@@terryjapt.9396 yes, the basic breakdown is the following: First week-Only weights, in my case Powerlifting and Strongman Second Week- Only cardio, sparring, mitt training, running, sprints, anything cardio related. Listen to your coach. Then repeat the cycle. Alternate weeks between strength and cardio. I do not do cardio and strength in the same week because it taxes the body too much and I am not able to recover enough to train appropriately the following week, therefore, I do not mix the 2. You will not lose gains in either discipline. So far it has been working for me. I have some videos on my channel of me doing both things

@@terryjapt.9396 it took me about 4 month to experience the benefits and it was a very painful process, you're sore all the time, always out of breath hitting mitts with your coach, but once the body adjusts you'll be happy you went through the pain

Thank you I appreciate that

Zero fat is horrible for testosterone. Watch Andrew huberman’s video on healthy fats.

@@SS-wd5sg I'm personally a big fan of butter, so I see where you're coming from

@@SS-wd5sg whole endocrine system is shot at that point

@@SS-wd5sg obviously. our testosterone works best at around 15 to 20% body fat. Too much and we get hijacked with oestrogen, too little and we dont have enough fats for testosterone

Thank you that's very kind

I think fighters often neglect low intensity longer duration conditioning

@@BenWinneyas a heavyweight… yes, yes we do

bro finna run his way to canada 😂😂

Glad you enjoyed

I appreciate that

Just shared with while family and relatives ❤ invaluable.

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Glad I could help 👍

Similar here. I do the boxing for (fun and) cardio. Home workout for strength with little equipment but vey efficient for core (gym rings & kettlebell give a wide range of exercises), and that’s giving noticeable results in sprinting which I do not train for! All the rest is running most regularly at easy pace, build volume ;-)

Update?

@steveahoy7844 still training, running the half marathon on 22nd of September

Thank you

Low impact is generally better because your joints won't take as much damage. But sport-specific training is best. You can do many of these workouts in the form of hitting a bag, or shadowboxing, or jump rope

Yep, I like following Iron Wolf's burpee conditioning workouts

I'm no fitness master but the prison workouts are crazy too. I recommend looking it up.

He added them after your recommendation.

Welcome

I hope this video gives you an idea of where to start

definitely agree!

That would be great

You cant get them anymore

Glad you enjoyed

@@BenWinney big ups, you're in the right field.

These are all mutually exclusive

1st. do yoga stretching 2nd. morning 1-5 Mile run 3rd hill sprints or hill cycling now do bodyweight exercises and plyometrics add animal movement to your workout add farmer walk you can take water filled buckets in both of your hands and walk try to walk with stabilizing body and water in buckets also needs to be stable now push wall or cars or something heavy cut trees with axe or hammer a truck tier you need a bag and do bag work buy some resistance bands and a pull up bar and daily do streching at night and morning

​@@SPEEDOXwill 1000 jumping Jacks give me Tony Ferguson cardio?

@@itsasher5833 it depends on genetics and i think you have focus on running and skipping and shadow boxing and bag work you will get a good cardio

@@itsasher5833how old are you kid?

Welcome mate

Glad you enjoyed

Thank you

Lol I agree it's a great set of books

Thanks for this comment, just ordered all 4 books.

Which books??

Láctic specifics sessions im refering to

Incline walking or stair-master would work perfectly. Everyone feels like they're not working out hard enough in that 120-150 bpm zone, but that's the most productive intensity for building your aerobic base, and most of your cardio training should be done in that intensity zone. Elite endurance athletes do 80% of their training in this easy zone, and only 20% at higher intensities.

Absolutely that's a great point. Easy to get into a productive heart rate zone while moving at a slower pace

I'll get to work on it soon 👍

@@BenWinney Thank you! Would love it if when mentioning examples, you could focus a bit on boxing as I am an amateur boxer.

You do realize that the video is probably for the competing target audience, idk why even bring up this comment in the first place. Second, muscle is important, which is stated in the video, however having hypertrophy goals will always work against you if you want to become good at fighting. It is very important to do strength conditioning on the side at all times, but this should include almost solely training muscles that will benefit you in movements that you utilize while fighting (differs for wrestlers, boxers, muay thai practitioners, etc). For the everyday life aspect that you brought up, yea, you should definitely strive to be overall bigger, but this does not mean building your body to look like your average shitty anime antagonist. Like the guy said, most of that aesthetic muscle definition will waste your resources. The reason why a lot of boxers and mma fighters look so well-built is because of delicious horse meat, not because of specifically working on chest and shoulder gains.

Muscle is not important at all.

spoken like someone who has never had a real fight in their life. Anyone worth their salt knows its the wiry guys that are dangerous not the big guys.

@@insidiousmaximusU think Ngannou would beat Jon Jones?

@@GodsStrongestKanyeSupporter op was talking about every day life not sport matches mate. Completely different story.

I would say it's generally better to separate them if your goal is to develop those systems maximally. If your goal is to simulate a game or match of some sport, then mixing them together could help to get you prepared for that

You don't need to run. It's good but not essential for training your energy systems. You can cycle, row, box, swim, do burpees etc. I'd recommend cycling for zone 2 aerobic training if you can't run

Yep that will do the trick for most people. Bare minimum but people tend to skip it

What is a Liss session

@@jayglizzyxgaming8812 Low Intensity, Steady State. Jogging essentially

Focus on simulating your fight/tournament as much as possible. If it's something like 3 rounds of 3 minutes, practice hitting the heavy bag or sparring or shadowboxing for those durations with the same amount of rest between as you'd get in the actual fight. Anaerobic lactic is probably the most important system for kickboxing, but you need all 3. Do at least 1 aerobic session every week or 2 weeks. And yes you can apply these workouts to heavy bags.

I don't think so. Many people do much more than 2x per week. Your other training would also contribute to how well/poorly you recover. Make sure you're getting good sleep and eating enough (don't underestimate these points). Truth is that most fighters have chronically high cortisol because they genuinely overtrain (like 3 hour sessions twice per day), yet they still perform at the highest level. Your body adapts to the demands that are placed on it. But if you care about long-term health, you probably shouldn't train like pro fighters for years and years.

@@BenWinney I am looking to become a pro fighter in the future so I don’t mind. thanks ur videos are great ur helping a whole bunch of future athletes

Check out the book "Ultimate MMA Conditioning" by Joel Jamieson for a masterclass on this topic

Yea it's not to train your sprint speed but your anaerobic system. Even when it becomes a jog your heart is still pumping as hard as it can

I'm not Ben but hopefully I can help. Most fighters don't do this kind of thing because first, its very time consuming, and secondly, it tends to favor those with smaller builds. Time consuming means that the fighter is generally better off "skill building" and getting better at the technique and style of various fighting arts instead of simply running. While I know now that its a lie that you lose muscle when you run all the time, it isn't great either for getting a lot stronger. Strength is invaluable in the cage as it allows you to muscle around opponents, stuff like that. They still do a lot of cardio, not just from the training but also with HIIT mixed in as well as steady state cardio. Chito Vera often runs 13 miles in one go when he's in training camp but guys like that are the exception rather than the rule. Hope this helped

You could do leg press, hack squat, or even goblet squats instead. If none of those work, you can do smith machine. Squatting gives you a base of core stability that a smith machine doesn't really give you

I think adding one long-duration low intensity cardio session would be beneficial to build your gas tank. Maybe on Saturday. Most top-level MMA fighters do some kind of longer cardio like 'road work', just slow jogging for 45+ minutes

@@BenWinney cheers. Will give it a try

Do cycling instead or any exercise where your heart rate is about 120-150 bpm. It doesn't have to be running

For sure

Check the book at the top of the description

@@BenWinney alright, thanks

Aerobic conditioning means long duration and low intensity. Time is the main commitment for developing it. It requires at least 30 minutes. If you do continuous moderate-high intensity training for 15 minutes, that's probably the closest you'll be able to get

Also if im doing 2 aerobic sessions a week during this block, can i do one low intensity long duration exercise and one cardiac power interval session, for good results or should i stick to one type of aerobic exercise? Might be 2 very silly questions but i would appreciate any help🙏🏽

If you wanna prioritise aerobic conditioning, I'd say do 3 aerobic sessions and 1 anaerobic session. And you should definitely mix up the type of workout you do. Do one longer session like 60+ minutes, and others can be shorter and include intervals.

@@BenWinneythank you for your help sir🙏🏽

As long as your heart rate is in the right zone (zone 2 or your MAF heart rate zone), hiking is good cardio. I would recommend taking a break from running, and after a few months, coming back to it EXTREMELY slowly and low volume. I had shin splints for months because I was running too fast and too much volume. It's hard for a lot of people to accept just how slowly and how little they need to run at first. Everyone thinks they can just jump into running fast 20 miles a week but your legs are simply not ready for that yet. You have to start from the bottom and very gradually build up. Beginning with purely zone 2 running (60-70% of max heart rate), which is slow enough for you to breathe through your nose the entire time and have a conversation with someone while running without gassing out. For me that was barely faster than walking when I first started, which was very frustrating but it saved my legs. About 20 minutes 3 times per week is a good starting point. You may have to slow down to a walk at some points if your heart rate gets too high. You gradually increase the volume by no more than 10% per week, and eventually after several months you can start increasing the speed too.

Sounds brutal

I would recommend combining them mostly. Within a training session, do your skill work at the beginning while you're fresh. Then move on to boxing-specific conditioning, like shadow boxing or hitting the bag at a high intensity for intervals. Long duration low intensity cardio can be done in a separate session, such as morning jogs. I'd recommend at least 2 long duration cardio sessions, and 3-4 boxing/HIIT sessions

@@BenWinney thanks bro🙏🙏

Muscular endurance. Things like high rep push-ups, high rep squats. If you're a fighter then fast punches for several minutes straight