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

Glad you enjoyed

Glad you enjoyed it

Glad to hear that

Thank you that's very kind

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 ;-)

No problem my friend

Glad you enjoyed

Glad you enjoyed it

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

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Thank you

Glad it helped

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?

I appreciate that

Just shared with while family and relatives ❤ invaluable.

Glad you found it useful

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He added them after your recommendation.

Welcome

Thanks for watching

You cant get them anymore

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

Glad it was helpful

definitely agree!

That would be great

Thank you

Glad you enjoyed

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

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

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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.

Lol I agree it's a great set of books

Thanks for this comment, just ordered all 4 books.

Which books??

For sure

Láctic specifics sessions im refering to

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

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.

Yes

WWWWWW LETS GET ITTT@@BenWinney

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

Check the book at the top of the description

@@BenWinney alright, thanks

I think fighters often neglect low intensity longer duration conditioning

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

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 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

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'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

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

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

No your body continues to produce creatine. Creatine is natural

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🙏🏽

In that case you get pretty good cardio from training your sport. Try to identify which energy systems are getting less attention currently and squeeze in 1-2 sessions per week for them

@@BenWinney my main issue is when someone manages to get up after I have them down, or even after I sub someone in sparring and we have to get up and keep going until the round is over. What would you recommend for someone who gets tired when theres a sudden change in the type of fighting? Like from grappling to striking

@@Matt-jc2ml Practice that transition between grappling and striking without rest as much as possible. It's uncomfortable but if that's your weak point, you need to hammer away at it until you get comfortable with it

Fit at least one of each type of conditioning workout per week alongside your strength/fight training

One system per session is ideal for maximising development of that system. If you train 3 times per week, 2 aerobic and 1 of either lactic or alactic is best. If you train 4 times per week, 2 aerobic and one of each of the others

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

Yes

You'll have to train twice a day sometimes

What I mean is 50-55 is a good resting heart rate to work towards. If yours is higher currently, doing cardio training will bring it down gradually over time

The effort in each interval is the same. The difference is the duration of the interval and the rest period

It's maximum effort not maximum speed

​@@BenWinneybut would maximum effort not = maximum speed?

Genetics is definitely important but we can all train and get to a great level of fitness

Work on what you're weak at. Simulate boxing rounds by hitting the bag or sparring for 2-3 minute rounds at high intensity

Maybe like 2 aerobic, and 1 of each of the other two for a total of 4

doing this could make your adthma better imo. Just take it slow and steady.

Hey man I’m asthmatic myself I got some tips: Always keep your inhaler on or close to you when your running. You don’t want to get an asthma attack while your running. Don’t run in bad quality air. If the neighbors have a fire going or if it’s pollen season it’s probably not a good time to run. Always listen to your body. Don’t force running on your body. I could have saved a few trips to the hospital trying to toughen through it. If your like me Asthma will always hold you back a little bit. Don’t let that keep you from having fun and following your dreams.

Yep

How did you find me bro 😂

@@BenWinney I’ve got another fight coming up and was looking to do some better conditioning than last time… super random you were like the second video I watched, thought I recognised the voice lol

@@archiebrown9869 Good luck bro. This video is based on a book called Ultimate MMA conditioning by Joel Jamieson, highly recommend. Goes into much more depth

It will work if you dedicate yourself and work hard. Otherwise just use the free Toji program on my youtube channel

Nah I want the real one, I will get it and use it. Thank you.@@BenWinney

You can smoke and have good cardio. Obviously it will be harder though and I don't recommend it

You don't need a massive gas tank for sprinting. But improving your aerobic conditioning might help to some extent because all three energy systems are involved in every type of training, just in different proportions. As long as your aerobic training doesn't take away from your sprint performance

Yes

Lol 1-3 times a week is good

@@BenWinney oh then it's ok

​@@BenWinney But the 120-seconds sprints has to the wrong, no one is able to sprint for that long, not even olympic sprinters. Or maybe our definition of sprints is not the same? Because as a 100m sprinter myself I wouldn't even call a 60s run a sprint, it's impossible to sprint for that long let alone 120s lol

​@@BenWinneybut how manu sprints not days

@@user-ki4xw2rb8q I mean max effort running for 120 seconds. That won't be very fast by the end

Gotta start somewhere bro. Try and get to 10 minutes non stop slow steady jogging

@@BenWinney Yeah i do 10 mins cardio after workout 2x a week will slowly add more time and more frequently

imo your 2-4 mile run should be done daily, no matter what events you got on that day (be it rest or training day). And what has probably happened that I would guess is that your body got accustomed to those 2-4 miles on Fri, Sat and Sun, meaning you might be not pushing yourself on those days, leading to no more stamina improvements. Try implementing what the video talks about. On your 'running' days, mix distance running with sprinting intervals. You don't necessarily have to increase the long run distance.

@@yourmomdog3783thank you so much, but my body do be sore