I find swimming extremely good for stamina. It is part cardio and part resistance, so you build muscular endurance and cardio endurance simultaneously. It also forces you to learn to control your breathing which is a massively understanted thing. Strong muscles and heart don't meant shit if you're not properly oxygenating your blood.

Connor Mcgregor's coach asked the 1st question

You young fellas I’m so envious. In my 50’s now. First BJJ class the warm up did it. Threw up after class and weak for days. Yep, it certainly was a trial class. Then started stair sprints in my house to improve cardio. Meniscus busted. Went back to BJJ after a year and after improvements in diet and weight loss. Got takedown concussion. 6 months later going back again. 30 years married, teenagers, old parents and a mortgage, yes indeed I got shit cardio but I still got endurance. That was therapeutic. Thanks guys🙏

1:15 - how do i build cardio for all sports? 6:15 can brown belt promote someone to purple? 8:17 - what would todays ufc look like with original ufc format? 13:06 - learning leglocks effectively and safely 18:43 - what bjj books would you recommend?

tears in my eyes

Firas: What part of boxing made you tired? Me: Warm-up :(

I'm glad in Dutch kickboxing and Muay Thai their isn't a belt system. You rise through the ranks by experience and championships

Hey coach, my wife says GSP is not hot. Should I be worried she has bad taste?

Firas, your videos on fitness have really motivated me to change my life. Your whole philosophy around turning something into a habit and the domino effect really clicked with me. Thank you for sharing your wisdom. God bless!

Been wrestling for 50 years. Coaching for 33. Love Coach Zahabi's attitude. It's positive. He sounds like he really wants people to get better. No arrogance. Not cocky. Very confident. Really a breath of fresh air. Would love to meet him some day.

Tike Myson, nice name.

I took some tips from training you gave on the Joe Rogan Podcast (Consistency/Intensity) , helped out my recovery and strength. Thanks a lot!

Cardio is everything, I'm a very technical striker and I didn't spar for like a year, when I got back to sparing with a former mma guy I didn't feel the same he would walk through me, but when I hit the bag I felt good, a couple of months later I went for a run and then decided to hit the bag. That's when I realized that my problem was stamina, because I was hitting the bag and my arms were heavy and I wasn't light on my feet

Sprints worked to improve my cardio. I would do up hill sprints (roughly 50 yards). On top of that I would take a 75 lb heavy bag and toss it around (standing and on the ground) for 2-3 minutes doing multiple rounds.

Thank you for your thoughts! The cardio issues in relation to poor technique was an epiphany for me. I plan on focusing on where I am getting fatigued now to improve my technique.

Very good point you made coach about starting rounds where the last one finished. In a sense it gives a sense of respect to the disciplines.

Saw your interview on Rogan and really found inspiration from your training philosophy. Very intelligent and thoughtful approach. Wish all the success for you and yours.

I think anything that adds to your MMA training and not taking away from it is good cardio. I used to run at a fast pace all last year, HITT style (60 seconds hard/ 60 seconds light), it was great but it wore out my joints (already worn out from work and rolling). It added way too much fatigue and it wore me out. I eventually settled on a much slower pace and it’s been working much better than running more intensely.

Immediate like

I 100% agree with starting the next round in the same position. The guy in the bad position didn't solve the problem, why should he be given a free pass?

I think Nick Diaz would be perfect for a fight with no rounds. His mixture of cardio, BJJ, boxing and iron chin is perfect for it. I'd love to see him talking shit and slapping his opponent for 20 mins lol.

#1 - find more leverage. so true. running and sprinting is good, but being efficient with the cardio you have is better. excellent video.

Who disliked the video? It was out 2 minutes ago and 21 minutes long.

Timtam is so helpful. I was so tense and tight and it loosened me right up.

Jog-Sprint intervals, then stretch will make you strong in the guard

Thank Coach, I've been searching to full-fill my daily need for athletic knowledge

Hill runs, I find the biggest longest hill in my town, I run up and down it 3 times, more or less depending on your hills gradient, don't add laps just see if you can reduce the time it takes you to complete your laps.

3:15 makes perfect sense, my theory about McGregor gassing has always been that after he quit soccer his cardio slowly started going down hill. I think don't think he compensated for this in his training regimen

For me Cardio is a make or break factor since my asthma gets in the way of me going further into training.

Going on a run now. Thanks coach

The problem with no rounds approach is, not many people want to see fighters just rolling on the ground for a long time. I'm sure the more expert/hardcore fans think it's awesome but for the casual fans, which is the majority of fans, that is not nearly as exciting as people punching each other. The entertainment aspect need to be considered as well.

I think my cigarettes is what’s getting me tired.

Firas is a real philosopher in martial arts, he tests things in real circumstances and formulates in general : how it working in a real using in a modern fight situation. Working or not, why and etc. I could knew exactly the last truth about weight lifting in fighting from the ultimate front of fighting laboratory, from Firas and all lies that last years about this topic from the net forums became useless against the truth. Thank you, coach. May be I will never meet opportunity to train in your club, but I know that truth from you and I have opportunity to be more successful and not lost in wrong ways, that somebody already discovered and put on light on it

roadwork , don't b scared homie.

Thank you so much for all the ideas and information, you help so many people to stay mentally and physically healthy. You are truly helping the world via the net.

the no gloves would also help the grapplers a lot, thanks for another great video mr.Zahabi

Striking is more entertaining to casuals, so therefor they won’t remove the time limit. To be perfectly honest, I enjoy technical striking more than grappling though the best is to have a bit of both. I did not enjoy the early UFCs as much cuz it was 90 pct grappling. I think the current formula is a good mix of realism and entertainment, it’s a lot more relistic than World Combat League (Chuck Norris’ format) back in the day, or even Muay Thai

Leverage, efficiency, skill. You sound exactly like one of my teachers from LA. :D But yeah I would tend to agree that the development of skill to attain leverage is of massive importance.

Re strength training: you absolutely should supplement your grappling with it. 3x 1.5 hours of compound lifts a week will help with your strength, posture, etc. If you in parallel train Jitsu intelligently then you won't feel overwhelmed.

Holy cow, this guys awesome. Conor can use this guy. (Not a knock- I'm a Conor fan) But boy did he make sense right at the beginning. I used to have no problems with 5, 6, 7 (5 minute rounds) of Muay Thai or boxing but was crap after 2 minutes on the ground in BJJ and could not understand what the hell happened. I had no problem running 10 miles, jumping rope, striking, etc.. but was done from doing nothing just trying to escape mount or side control and basic white belt beginner positions.

I just found this channel a couple days ago. Been watching K-1 and UFC among other kick boxing and MMA organizations since 1993. Zahabi has been my favourite martial arts coach since Tri-Star gym got introduced to the UFC. Zahabi's opinions on the sport are in line with my own philosophies and opinions. I'm going to keep watching here and there. Love martial arts, keep up the good work sir.

You have to look at endurance as one. Meaning all of the accumulated endurance stimuli from all of your various forms of training throughout the day, throughout the week, month, equal one. IF you train muay thai (interval training) and go for a long distance run (low intensity steady state) after wards, they combine to become your overall endurance. They are not separate. Therefore, it is important to balance your style of "extra cardio training" with your main training; being mma/BJJ/MT/etc. IT would be incredibly unwise, if you were a MT fighter who trained tabata rounds after or before Muay Thai because you've already done intense endurance rounds and would likely overtrain and digress in fitness over time. This is why you balance with the opposite to equal ying and yang or "one". Another example: if you're a jiu jitsu guy (predominantly moderate intensity cardio with random bursts of high intensity during attacks and scrambles) then mixing that with short and intense sprints would be most beneficial in improving endurance vs the low intensity higher volume endurance in the case with MT. You balance your extra curricular endurance training with the actual training you are doing for your sport, by contrasting it with the opposite, which will actually contribute to better endurance because you are more well-balanced. Remember, there are 4 pillars of endurance: aerobic capacity (ability to manage and manipulate heart rate), Vo2max (the ability to utilize oxygen), lactate threshold (ability to mitigate and buffer lactic acid accumulation), and strength endurance (ability to perform strength/explosive movements under short bursts of aerobic fatigue ie. 100m sprints with parachute). You must train all of them to become well-rounded and prevent over-training. Specializing in one of these areas and neglecting the others will lead to digression in endurance over time.

Does smoking weed hurt your cardio?

Thank you so much for answering my question, you are a genius in the game and an inspiration

Five minutes into the video, you understand why he is a legend.

Valid points but I also think the rounds are necessary in MMA. it's mixed so rounds don't serve anybody a particular advantage even though you can see disadvantages. Pure JJ matches should not have rounds but that is not showcasing the mixed aspect it's a singular style.

Wow. Restarting the round in the same position that the previous round ended is one of the most brilliant ideas I've ever heard. Firas, you gotta talk to the commissions and make that happen!

I think for fights that aren't main events, the regular system is fine. But for main events, especially title fights, no rounds. Just start the clock at zero and go to 25 min. That way fighters can build their bodies to survive a gruelling 1 round fight. Like boxers train their entire career to fight for 36 min

The 1st question from Ticen Mice’n

this man has some serious wisdom

Step # 1: Be mexican

thank you coach for this, im going to use this information to gain and improve cardio

They should do that.. Before a mma fight do a few 2 out of 3 coin tosses where if its on the ground the next round starts back in thay position or no time limit rounds or 7 to 10 minute first round followed by 3 min rounds or something

Thank you for this video. I am pretty out of shape and I have a background in boxing where I can go on a few rounds even with stamina being an issue. I just started jiu jitsu and I am completely exhausted just practicing the technique of the day in class. I decided to work on my fitness level and did so for 3 weeks, where I was running more, lifting more and yet still at the jiu jitsu mat I didn't feel any improvement in my physical conditioning. It's all about the technique and to do the techniques in jiu jitsu as a beginner gives my brain a lot of work and body is very tense also.

Wow... thank you Firas. I have been pretty fit throughout my life but efficiency is king, you are correct and your argument represents its own truth very well. Thanks again!

I know this is an old video but this is still one of the best takes on practicing leg locks that I've heard

Some great advice like always!!!

Coach Zahabi, I love you man! But one point I think is important regarding the concept of starting rounds in previous positions... how would it work with the scorecards? The guy on bottom would lose consecutive rounds because things never got a chance to reset

Love this format. Thank you very much Coach Zahabi

Great advice about the technique being number 1 and the connection you made. My dad taught us the same thing learning to swim.

I don't agree with starting in the same position because you get to rest. Say I had you in a triangle you were about to escape because my legs are tiring out. but the bell rings I rest my legs and you go right back in the position you almost made it out of. I think it should just be no rounds and less rules. Definitely some rules but 12/6 elbow really come one.

I’m a painfully slow starter. It takes me like 1 hour more or less to feel super energized to do more intense training. I do 20mins light jogging and walking when I get tired (I tire easily) on the cardio machine, then I have to do some weights (super sets) and then some kickboxing. I gotta do this to activate full beast mode. I can’t just run and jump straight to intense boot camp conditioning type stuff like most people. Whhhyyyy!!???

tike myson made my day with that name ;)

Bro, subbed as soon as I saw it, thank you for these golden videos

Firas Zahabi is a very good mma coach. He is very wise 👍👍👍

Thank you, coach. I think that the format of shorter but more frequent videos is great.

One thing I really agree with Ken Shamrock on is that the rules since the early ufc's seem directly intended to curb the power of grappling in the sport because it's perceived as boring. Explosive wrestlers taking the scene? what if they have to relearn how to take a basic shot to compensate for not having shoes. Wrestlers winning by smothering opponents over long time frames? Bring back rounds. Still managing to do it? How about more aggressive stand ups? STILL? What if we significantly limited the strikes they can throw. It's like dudes, if you want to watch kick-boxing, go watch kick-boxing.

Totally agree with the starting rounds in the same position. What's incredible is how successful world class grapplers are DESPITE the rules.

best coach ever!

Coach Zahabi,im good in the clinch,on top and bottom but i have trouble getting hold of the guy and sometimes i have to take a shot to get inside,now my teamates figured out that if they charge at me or tackle me i fall down,it sucks,i tried to do that to guys but they dont fall down they have better balance than me.

You make a good point about the adding time for the grappling to be more dominant. What I see is that the UFC would rather keep it this way to maximize the chances of a fist fight followed by a knock out . I believe that sells more than people rolling on the mat....what do you think?

Muchas gratitude.... Your gifted work ethic; wisdom.... Pleased found your podcast... Creating a new path, driven; determined!! Take good care my friend!! V.

1st podcast iv ever listened to start to end.. Will definitely be listening to more.. I listened to it while doing the dishes. I. May have to do the dishes more often lol

Good comments but consider the progression of methods. Consistency, Sustainability, Frequency, Duration and then Intensity. Can you go out on the track and do 800s, sprints, 1500s for week upon week, for year upon year. I would say no. It is true that running is the quickest and most strenuous method. But aside from just jogging miles (doing 10k fun runs for example), it's very hard to sustain interest and get a large number of sessions per week. OTOH, I have found roadbike riding to be the ultimate. You can get in 7-14 sessions a week (up to two per days) and still recover. You can train in all the zones and know exactly which one you are in. You can do it for years and years and not lose interest. It is the highest in consistency (# of reliable sessions/time period) and highest in sustainabiilty. So whatever you do get a HRM, a roadbike (ride where it's safe) and track your workouts. In three years you will have unbeatable cardio. Mix in some running and swimming and maybe treadmill and elliptical and sled work. FWIW

I'm a very strong white belt who accidently hurt another guy. I have had under a month but lifting since I was a kid. Round 1 I got his back, first time ever getting a back. Had a choke sunk in and wrapped my legs around him. He did an ankle bar, I was like ow, what happened. Next round I was pushing down on his head to get a front headlock. He fell back I grabbed him by the belt and pulled him up on his neck. He tapped as I started to rise up. He had a bad neck and laid there. I hate injuring people and feel bad if I ever do.

Great answer re: technique but he didn’t actually say what kind of cardio training is best, and there are many different kinds that fit under “track work.” Just sprints? LISS plus sprints/intervals on different days? Etc. Coach we need your wisdom!

I just want to say something...concerning cro cop--I think it' very unfair people always use him when talking about steroids in relations with his time in PRIDE like he's the only fighter in history who has used it. Yet he's never been caught with steroids and all his tests came back clean. ALL! I leave a possibility that he's used it, just like I believe that 99% of the fighters in the UFC still do, but his demise and/or gonzaga fight(because thats where it started) has very little to do with steroids and more with the fact that the competition grew stronger and the sport evolved. That plus the fact that he underestimated the cage and the rluse (elbows) at the time. Same goes with fedor. Had fedor been in the ufc, he would have had the same fate . Had cro cop stayed outside the ufc and had he fought all the cans fedor fought (rogers, ishi, sylvia etc) he would have a pretty amazing status right now. So, it's not always ab out steorids. PLus, the giuy has never had a quality foreign ccamp outside Croatia. Imagine if he had moved to jackson winklejohn

In bjj Doubles and singles are exhausting I’m learning how to do them but I can’t imagine how wrestlers must feel but those dudes are animals super fit

Pretty neat, what I notice is that combat sports types don't seem to know much about their Vo2 or lactate threshold and hot to train those specific systems. It's bread and butter for x-country skiing, rowing and cycling. So you have an idea of your oxygen consumption per kg of weight per minute. You know at what concentration of lactate you begin to fatigue and how to optimize them. How to balance that with the other aspects of the sport? I don't know.

if I move to Montreal Tristar will be the first & only gym I would choose there, Coach Zahabi you sir are an inspiration, I love the way you think about the fight game

When you say increase your cardio vascular system does that mean train to increase your aerobic breathing excercise length ? Im not sure if i worded that correctly but can you elaborate on how you can train the cardiovascular system. Thank you 👍

I use saulos back escape all the time .. worked like a charm

Another thing in UFC rules is I don't like is when a jiu jitsu guy tries to pull guard and it failed and the strikers get up and tell them to stand up they automatically have to listen to the striker and get up. I'm not sure how to solve that problem but it's not fair for jiu jitsu guy.

I'll forward this Conor

At 41. I've trained all my life strength and conditioning mixed with bag work and high intensity cardio.. 3/4 a week but I feel so much mental and physically fatigue the day later it takes me days to recover. Any ideas... Thanks guys

One of the best MMA channels on youtube, hope to see more of you in the future!

Thanks so much Firas! Your videos are pure gold

I'm about 250 lbs. So I'd have to squat 750lbs to prove that I'm strong. No thanks. I'll stick to doing high reps. Works wonders. My joint live me for it and my body isn't crippled.

How would you rate sled work for cardio? Do you incorporate it in your training? And what about nordics?

Awesome advice all around.

coach zahabi .....prolificating questions ...niceeee

Good video and knowledge. Thanks.

My favorite coach and team!!!

Coach love your videos ,,, bt plz fix the sound on your videos , its low for some reason , thx

Taking my hat to you coach Zahabi.. your knowledge is so so way ahead of your age, keep it going brooo.. hopefully once I can have opportunity to train in your gym for a while :))

Great opinions, bro. Keep up the good progress in the gym!

Well said , efficient work is the best work..

Thanks for putting these q&a's out, I'm interested to learn Jujitsu but was wondering about the whole joint lock thing, like what do you do? But the answer is, Tap! Of course it's the smart thing to do, but I feel better hearing it from a professional. If they got you they got you, battle before and battle again after. Cheers from Aus

I love these. Absolutely great!

I like the few question format better