I squat 500 lbs, deadlift about the same and benchpress 385 lbs I joined a Boxing gym about 7 months ago and i INSTANTLY saw 1st hand how terrible by stamina was I couldn't even hit mitts longer than 10 seconds Fast forward to today and im able to spar 4 solid rounds and it takes anywhere from 5-10 seconds to "catch my breath" n keep fighting I still lift weights, but I alternate weeks now between powerlifting and Boxing/cardio training It works for me
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.
@@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
@@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
This was very informative and helpful, especially letting us viewers know that the specific cardio programmed needs to be specifically tailored for the individual. I hate general cardio programs, just running all day every day is very counter-productive for me...
Best most insane conditioning i ever got was when i started doing full form burpees (with the jump at the top). Managed to build up to 10 minutes straight of this in my workouts and my conditioning guinely felt like it was at pro level. Im honestly amazed why more people dont do them. A good simple 1hr boxing workout: 1 × 10 min skipping 10 × 3 min heavy bag 1× 5 to 10 min full form burpees
Can you help me out? I'm newer to Thai and I'm pretty muscular, but my conditioning is poor. I've been adding some 40 min skipping exercises. Do you have any tips?
@maljikk running distance will increase your endurance capacity and make you more mentally aware when you're tired, building endurance muscle will reduce your muscle oxygen demand
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
All combat Sport . Sparring is pretty láctic. A good témplate is Always 1 sesión a week oj aeróbic . 1 sesión alactic . Sparring or rolling is lactic . Keep láctic to peak in training Camps near competitions. From 8 weeks to Fight date to 1 week before tapering .
glad i found this video, i will be running a half marathon in either August or September and I am in my second week of training, and its tough work, i think its good to improve all 3 energy systems, but obviously more the Aerobic System for marathons, but i always leave a day for Strength Training and Boxing
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 ;-)
The tactical barbell approach (all 3 books) seems like the most complete program even for fighting. OMS + conditioning is the way to go imo. P.s. Lol, wrote the comment before hearing about TB in the video
Amazing video bro, thank you! I feel like a scientist when understanding all this stuff. Can you make a video comparing high impact and low impact exercises, and how they tie in with these systems?
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
muscle is important. because fighters compete in weight classes, there is a disadvantage to pursuing mass. But in everyday life being a bigger you is generally a better you.
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.
Great video! My biggest issue is navigating the volume of skills vs S&C training. 3 grappling sessions, 3 striking sessions 3 s&c sessions. Trying to balance the sheer volume is hard enough I’ve no idea where I could add in long duration or zone 2 training
Just one zone 2 session per week would be beneficial. You probably get enough high intensity cardio just from your martial arts classes. And you could cut down to 2 strength sessions per week as a minimum, keeping them pretty short, low volume and high intensity.
Hey man great video, I wanted to know will doing anaerobic lactic excercises such as the lactic capacity intervals on a 2x a week basis as a means to keep in shape outside of fight camps hurt your damage ur cortisol levels in the long run thus affecting future gains in cardio?( sorry if it’s a loaded question haha)
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.
im still fat but i can run for 3-4 hours nonstop, i already ran 3 half marathons with ease, what i do struggle with a bit is running at a faster pace for a longer period of time, so now that im at this point where i can run for so long without taking breaks, i decided im gonna start improving my sprints too and to be able to keep a 5-6 pace at least for the entirity of my run. Meaning i wanna run faster for the entire run, but i run less. Instead of 10-20-30km nonstop i started running 2km but i wanna do it under 10 minutes. I'm 115kg thats around 270lbs i think. I been running for 7-8 months maybe. I also started boxing as well, so thats anotehr reason why i want to improve my Cardio. I get more tired after a 10 minute boxing session( i do 1 hour to 1 hour 10 minutes) than a half marathon. My point is this video is perfect for me and especially right now! Great video.
Man your aerobic base must be amazing! You know if you want to lose weight you could try doing that by growing muscle through resistance training since muscle is metabolically active. I bet you would make amazing gains with resistance training considering your aerobic base. Best of luck to you mate
This information is really valuable thank you for sharing, I have a question.... Can you train two systems in the same workout? For example, go for a 1 hour jog working on the aerobics and then finish off with some anaerobic work such as 1-3 sets of 20-40 second sprints with 4-6 minute rests in between each set.
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
great but problem is holding a max effort sprint for more than 40 seconds is near impossible at that point it becomes a slow run and at the 60 second mark it becomes a jog
Loved the detailed information Ben! My only issue at the moment is I can maintain a higher heart rate 150-160 for 60mins but anything lower then that I feel like I'm not working out hard enough. But I understand to build your aerobic base you need to aim for 110-150 range like you said. I mainly use the assault bike so it's hard for me to trick myself into going any slower out of habit, should I perhaps use another cardio machine? Like incline walking or the stair-master where I can force myself to go at a slower pace?
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.
Ideally it's as close to fighting as you can get. Hitting a bag, sparring, pad work, shadowboxing etc. Those work well for HIIT, but for longer duration low intensity cardio, cycling can work. Most martial artists run, though.
Hello/First, thank you for your wonderful explanation. I understood the systems well for the first time Secondly, I have a K1 championship coming soon It will be, God willing, at the end of May What do you advise me to focus on, which energy system? Can these systems be applied to heavy bags?
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.
Because of the end of the video I realised you have an anime channel. Anyways great video, allthough I think for most people practicing combat sports building an aerobic base for 3 months with 3 LISS sessions (pretty much no hobbyist do that from what I know) should be more than enough. And add 1 -2 HIIT session at amateur competition level.
Could hiking fit anywhere into this? I’ve tried everything, but I can’t seem to shake away the shin splints. I’m getting older too. I feel like my joints and bones give out before my heart does, like I could run a lot more… but my body hurts. Not ache, not soreness, sharp pains. I can hike just fine, though. I’ve been told it’s not as good as running, or that you have to do a whole lot more. I miss running tho, such bang for your buck.
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.
Is there a trick to get around longer distance running while still getting it’s benefits including increased vo2max? Since I’ve gained weight while strength training I’ve been getting shin splints after each session as well as slight tenderness around the knee and lower back.
I think it would be hard if you're training in your sport a lot. I'm already training mma/wrestling 2-4 hours a day/6 days a week. But I can try to implement some of these principles
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
This video is amazing, but quick question. What should the ratio of conditioning to actual training days be? Like if I were to only look at a week and i'm an amateur at home boxer, where I take it seriously but I don't actually fight, how many days should I dedicate to conditioning and how many days should I dedicate to actual boxing without getting burnt out?
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
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
Skill is most important. Then probably power and anaerobic cardio. Street fights don't tend to last longer than a few seconds so longer duration endurance isn't super useful for that
![The Ultimate Endurance Guide For Fighters [Aerobic, Anaerobic, ATP, Lactic Acid,]](/img/n.gif)
I squat 500 lbs, deadlift about the same and benchpress 385 lbs
I joined a Boxing gym about 7 months ago and i INSTANTLY saw 1st hand how terrible by stamina was
I couldn't even hit mitts longer than 10 seconds
Fast forward to today and im able to spar 4 solid rounds and it takes anywhere from 5-10 seconds to "catch my breath" n keep fighting
I still lift weights, but I alternate weeks now between powerlifting and Boxing/cardio training
It works for me
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
This is insanely informational with like zero fat or excess content! Amazing quality video!
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
How does this not have more views. It is the single most informative and action driven video ive seen online about programming.
Thank you that's very kind
probably cuz it doesn't have insane face paced editing that keeps people hooked...i really appreciate this slow calm form of content
This video is absolute gold. This deserves such much more views
I appreciate that
Just shared with while family and relatives ❤ invaluable.
1 mile run for every like
Edit: keep tacking the miles on I love you boys keeps me accountable keeps me pushing 💪
bro finna run his way to canada 😂😂
Are you still alive???
@@1nthend832 aye, sorry folks I lowkey forgot about this comment so I will get running tomorrow morning best believe 🫡
@@1nthend832 alive and kicking brother we’re slowly but surely knocking out the miles 💪
I went from racing road bikes to fighting, I was surprised how poor 99% of peoples aerobic conditioning is in the sport.
I think fighters often neglect low intensity longer duration conditioning
@@BenWinneyas a heavyweight… yes, yes we do
Long distance trail running brought on my grappling leaps and bounds.
1 pushups for every like (with video proof)
That's a whole 6
That's a whole 43
That’s a whole 66
That’s a whole 77
That’s a whole 102
Thank you for this video. I thought I had a grasp on conditioning, but you definitely get in greater detail. Thank you!
Glad you enjoyed
This video is a gem. Saved it too
And downloaded it!
This is a full comprehensive scientific video. Great work on the value you’re giving us here!
Zone 2 training will change your life.
Ok I had to replay about 4 times but I got it. Thank you
This is my new cardio Bible. I have downloaded and saved it, and shared with so many people. Thank you so much for sharing!
Extremely informative. Going to send this to everyone I train with.
Glad you enjoyed
This is gold, instantly subscribed.
Glad you enjoyed
Best way to get better conditioning for fighting, train the fight more often
It would be great to see a video on balance, core and overall functional strength & fitness training at home.
definitely agree!
That would be great
This is one of the better easy to understand explanations out there. stil I feel lactic teshold workouts is the one lacing around the nett.
This was very informative and helpful, especially letting us viewers know that the specific cardio programmed needs to be specifically tailored for the individual. I hate general cardio programs, just running all day every day is very counter-productive for me...
Burpees! Now that’s some serious cardio!
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.
Agreed. They get my heart pumping like nothing else.
Wow this made me totally revisit my workout schedule. Thanks for the info dude!
No problem my friend
Best most insane conditioning i ever got was when i started doing full form burpees (with the jump at the top). Managed to build up to 10 minutes straight of this in my workouts and my conditioning guinely felt like it was at pro level. Im honestly amazed why more people dont do them.
A good simple 1hr boxing workout:
1 × 10 min skipping
10 × 3 min heavy bag
1× 5 to 10 min full form burpees
Burpees are so underrated. Your workout would have me smoked by the end
@@BenWinney im usually more than smoked by the end of that workout 🤣
Add in a video on explosiveness and footwork power. Moving quick latterly or getting in position explosively.
Absolutely amazing info, thank you so much for sharing this
Glad you enjoyed it
nice work man !!
Excellent content ❤ loved that brother
Glad you enjoyed it
What a great video , plenty of informations , simple break down , thank u so much bro , god bless you 🤍🫡🤲
This is very helpful and straight to the point
Glad you found it useful
Thanks man, super helpful Wisdom in here. Much Love.
This is a great video brother thank you
Glad you enjoyed it
This has answered every question or doubt I had on how I should prepare for thai boxing in the long term, thank you
Glad to hear that
Can you help me out? I'm newer to Thai and I'm pretty muscular, but my conditioning is poor. I've been adding some 40 min skipping exercises. Do you have any tips?
@maljikk running distance will increase your endurance capacity and make you more mentally aware when you're tired, building endurance muscle will reduce your muscle oxygen demand
Liked and subscribed bruh
Please give a Home workout to attain your maximum strength athleticism and aesethetics
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?
All combat Sport . Sparring is pretty láctic. A good témplate is Always 1 sesión a week oj aeróbic . 1 sesión alactic . Sparring or rolling is lactic . Keep láctic to peak in training Camps near competitions. From 8 weeks to Fight date to 1 week before tapering .
Láctic specifics sessions im refering to
This is great content. You made a lot of good points in this 👌🏾
Glad you enjoyed
I need to improve it all
Underrated af, thanks bro 😎
glad i found this video, i will be running a half marathon in either August or September and I am in my second week of training, and its tough work, i think its good to improve all 3 energy systems, but obviously more the Aerobic System for marathons, but i always leave a day for Strength Training and Boxing
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
Awesome just the recap I needed
You got a new sub! Very informative and helpful.💯
Glad I could help 👍
Smart Guy. Earned a subscriber.
Welcome
Thank you for your video! I need to condition myself since i stopped training for two and half years I have no conditioning.
I hope this video gives you an idea of where to start
This is extremely useful information, thank you
Glad it was helpful
The tactical barbell approach (all 3 books) seems like the most complete program even for fighting. OMS + conditioning is the way to go imo.
P.s. Lol, wrote the comment before hearing about TB in the video
Lol I agree it's a great set of books
Thanks for this comment, just ordered all 4 books.
Which books??
Hey,
Thanks for mentioning TB. Just make a whole workout schedule off the books!
Never knew I'd see a "how to look like toji" program.
extremely helpful video. thanks a lot man, keep it up!
Glad it helped
Amazing video bro, thank you! I feel like a scientist when understanding all this stuff. Can you make a video comparing high impact and low impact exercises, and how they tie in with these systems?
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
Rucking is a good cardio option. You can implement it for aerobic training. I find it easier on knees, which means you can train sprints more often.
Absolutely that's a great point. Easy to get into a productive heart rate zone while moving at a slower pace
Great vid bro🔥
Thank you
Great Video, thank you! Timestamps would be a great addition
He added them after your recommendation.
Very nice video!
This is the best video.
great video! thank you🙏🏿
Love this
W youtuber u just earnt a new subscriber mate
Welcome mate
Awesome Video
Please make a more lengthy video on this topic! I would love to watch it and learn more about it!
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.
Very straight fwd. I really liked it. Joel is a G btw
Great information!
Thanks for watching
bros dropping knowledge
This is some GOAT shit thx man
Glad you enjoyed
Good video,
I combine everything at once, first I treadmill slow jog for a long time,
then sudden sprints, back to jog, then sprints again.
Excellent explanation, highly informative.
Thank you
another video with good info. Also can you make a video on getting a Yami Sukehiro physique
You cant get them anymore
Damn that's all I need ❤
muscle is important. because fighters compete in weight classes, there is a disadvantage to pursuing mass. But in everyday life being a bigger you is generally a better you.
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?
@@Chuddie14 op was talking about every day life not sport matches mate. Completely different story.
Good job on this video!
Great video! My biggest issue is navigating the volume of skills vs S&C training. 3 grappling sessions, 3 striking sessions 3 s&c sessions. Trying to balance the sheer volume is hard enough I’ve no idea where I could add in long duration or zone 2 training
Just one zone 2 session per week would be beneficial. You probably get enough high intensity cardio just from your martial arts classes. And you could cut down to 2 strength sessions per week as a minimum, keeping them pretty short, low volume and high intensity.
@@BenWinney Cheers bro, yeah I do assault bike intervals at the end of my S&C sessions but I try to keep them focussed on getting stronger
🤔 So i only can do sprint twice, after that, walk and lite jog, is at ok? Oh 3- 4 miles
Hey man great video, I wanted to know will doing anaerobic lactic excercises such as the lactic capacity intervals on a 2x a week basis as a means to keep in shape outside of fight camps hurt your damage ur cortisol levels in the long run thus affecting future gains in cardio?( sorry if it’s a loaded question haha)
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
Thank you so much ❤
Glad you enjoyed
@@BenWinney big ups, you're in the right field.
im still fat but i can run for 3-4 hours nonstop, i already ran 3 half marathons with ease, what i do struggle with a bit is running at a faster pace for a longer period of time, so now that im at this point where i can run for so long without taking breaks, i decided im gonna start improving my sprints too and to be able to keep a 5-6 pace at least for the entirity of my run. Meaning i wanna run faster for the entire run, but i run less. Instead of 10-20-30km nonstop i started running 2km but i wanna do it under 10 minutes. I'm 115kg thats around 270lbs i think. I been running for 7-8 months maybe. I also started boxing as well, so thats anotehr reason why i want to improve my Cardio. I get more tired after a 10 minute boxing session( i do 1 hour to 1 hour 10 minutes) than a half marathon. My point is this video is perfect for me and especially right now! Great video.
Man your aerobic base must be amazing! You know if you want to lose weight you could try doing that by growing muscle through resistance training since muscle is metabolically active. I bet you would make amazing gains with resistance training considering your aerobic base. Best of luck to you mate
@Sauna_Mikko thank you! Ill take up your advice. I appreciate it.
This Channel is Awesome 😎 I just Started Hitting the Punching Bag .
re-watching this vid just to take notes.
Check out the book "Ultimate MMA Conditioning" by Joel Jamieson for a masterclass on this topic
10:41 Goal resting heart rate of 50-55
This information is really valuable thank you for sharing, I have a question....
Can you train two systems in the same workout? For example, go for a 1 hour jog working on the aerobics and then finish off with some anaerobic work such as 1-3 sets of 20-40 second sprints with 4-6 minute rests in between each set.
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
great but problem is holding a max effort sprint for more than 40 seconds is near impossible at that point it becomes a slow run and at the 60 second mark it becomes a jog
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
Loved the detailed information Ben!
My only issue at the moment is I can maintain a higher heart rate 150-160 for 60mins but anything lower then that I feel like I'm not working out hard enough. But I understand to build your aerobic base you need to aim for 110-150 range like you said.
I mainly use the assault bike so it's hard for me to trick myself into going any slower out of habit, should I perhaps use another cardio machine? Like incline walking or the stair-master where I can force myself to go at a slower pace?
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.
For boxing:
- Sprints
- long distance 2 miles or more
- run 1.5 fast as you can
- Spar
Would cycling do well for martial arts cardio?
Ideally it's as close to fighting as you can get. Hitting a bag, sparring, pad work, shadowboxing etc. Those work well for HIIT, but for longer duration low intensity cardio, cycling can work. Most martial artists run, though.
Hello/First, thank you for your wonderful explanation. I understood the systems well for the first time Secondly, I have a K1 championship coming soon It will be, God willing, at the end of May
What do you advise me to focus on, which energy system?
Can these systems be applied to heavy bags?
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.
Can you make a powerlifting/strenght training workout video
Because of the end of the video I realised you have an anime channel.
Anyways great video, allthough I think for most people practicing combat sports building an aerobic base for 3 months with 3 LISS sessions (pretty much no hobbyist do that from what I know) should be more than enough. And add 1 -2 HIIT session at amateur competition level.
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
Bro can you do the sendo ,hajime no ippo pysic
For each step u take, u need to la down on the stomach, and do a pushup if u can, keep doing this for 1 mile. Good luck champ
Sounds brutal
Could hiking fit anywhere into this? I’ve tried everything, but I can’t seem to shake away the shin splints. I’m getting older too. I feel like my joints and bones give out before my heart does, like I could run a lot more… but my body hurts. Not ache, not soreness, sharp pains. I can hike just fine, though. I’ve been told it’s not as good as running, or that you have to do a whole lot more. I miss running tho, such bang for your buck.
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.
Is there a trick to get around longer distance running while still getting it’s benefits including increased vo2max? Since I’ve gained weight while strength training I’ve been getting shin splints after each session as well as slight tenderness around the knee and lower back.
Do cycling instead or any exercise where your heart rate is about 120-150 bpm. It doesn't have to be running
I think it would be hard if you're training in your sport a lot. I'm already training mma/wrestling 2-4 hours a day/6 days a week. But I can try to implement some of these principles
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
This video is amazing, but quick question. What should the ratio of conditioning to actual training days be? Like if I were to only look at a week and i'm an amateur at home boxer, where I take it seriously but I don't actually fight, how many days should I dedicate to conditioning and how many days should I dedicate to actual boxing without getting burnt out?
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🙏🙏
Khabib’s technique had a huge focus on exhausting the other person constantly
9:30 nanana no its normal.
Its that way for everyone
1rm is something that is counterintuitive
It takes a lot for me to start breathing heavy but I noticed my muscles tire quickly. What should I be working on?
Muscular endurance. Things like high rep push-ups, high rep squats. If you're a fighter then fast punches for several minutes straight
No matter what ever work out we do it will still give 40%result but 60% result is only about what you eat as there is a quote Abs are made in kitchens
Would a 12-second sprint with a 48-second rest repeated for 20-25 minutes be considered anaerobic alactic?
How did you come across this information? This is the only video I could find on it, or maybe I didn't search hard enough
Check the book at the top of the description
@@BenWinney alright, thanks
So I know the goal resting heart rate is 50-55 but what if one's resting rate is higher? What should the goal rate be?
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
Make that more in depth video!
What about street fight how much muscle is needed i think in that we should focus more on power and strength not as much on cardio
Skill is most important. Then probably power and anaerobic cardio. Street fights don't tend to last longer than a few seconds so longer duration endurance isn't super useful for that
Isn't this from that Joel Jamieson book
Yes
Roadwork ftw