I'm not sure if you're joking or not, but I really think there's truth to that statement. I think that one of the reasons coaches have fighters put in miles is to develop grit, and weed out the people who aren't willing to work hard.
@@porters.5811 he means it actually makes your heart bigger. Muscular hypertrophy occurs in the heart when it contracts a lot. Running causes the heart to contract a lot because it is aerobic so it uses oxygen, and therefore the heart has to pump more blood more often to supply more oxygen (because oxygen is transported through the blood in red blood cells). Therefore, the heart contracts more, so muscular hypertrophy (increase in mass or size) occurs.
Running through fortifications dodging arrows, running in formation to charge/flank the enemy, and yes, even running away when it's clear you can't win the day
@@ezcanor8262 yup, and? Does that make them a better fighter, nope because running doesn't automatically translate to anything in combat. Does it make you better at anything besides running, nope. Well at least when you turn tail, you can make sure you can get away from safely lol.
I can train MMA, Muay Thai and Wrestling for 4 hours straight, including sparring and drilling and pad work. But if I just run for 30 minutes i'm almost dying.
Maybe its mentally. I know the Feeling. When you do a type of cardio which you like (fighting, boxing ...) it feels less exhausting, because you are very concentrated on your partner and it makes a lot of fun.
I do 30 minutes running and cover 5km plus 400 push ups and 120 inverted pull ups and 400 free squat is my workout push ups 50 into 8 same with free squat and inverted row 15 into 8 these r my workout routine no gym since 4 month
With the running guys if you have a heart rate monitor you should be doing those slow miles at about 180-age. So for example if you are 25 years old you want to be keeping your heart rate at around 180-25 = 155. This is the optimal range to build your aerobic capacity. Running at this heart rate may feel very very slow at first, but over time your aerobic capacity will increase and you will find yourself running faster whilst maintaining this heart rate. You can build up to 5 or 10 bpm faster than this for those slow runs over time but 180-age is the place to start. These slow miles are what builds your aerobic base, and over time increasing your aerobic capacity will increase the amount of work your body is able to do before it needs to switch to the anaerobic system. The sprints are what that is working on, i.e. increasing your vo2 max. If you just train like an animal all the time you are only training your anaerobic system, running slow miles is vital for increasing your aerobic capacity and building that strong base!
Training for fighters. Running: 6-13 Miles per day Skip Rope: 20 Minutes per day Tire Skips: 20 Minutes per day Ab work: 1000 reps per day Shaddow Box: 20-30 minutes per day Bag work: 25 Minutes per day Pad work: 25 minutes per day Clinch: 45-60 Minutes per day Sparing: 15 Minites per day Sleep: at least 10 hours
I like that running has persisted into modern times in all the combat sports. Not just for fitness, but because running is a primal and useful skill. Muay Thai runs used to kill me when I knew I had 3 hours of other stuff lying ahead of me. Now I don’t fight, but still train and spar, with the addition of running 100 mile ultras.
Hey Shane. I started watching you videos last September to get ready to go in the boxing gym. Now I've been going for a while and everything I've learned hits spot on with ur lessons but... this isn't enough road work. 8 mile runs once a week6 mile run once a week4 mile run once a week 2 days of sprinting to get ready. 2-3 miles is a warm up jog . But better for me.
Thank you for the videos, i see a lot of great physical tips that help alot but I've never seen you make a video more about attitude and spirit. I think it would be great to see you talk about how to open peoples eyes and teach them how to get the determination to do the exercises. What makes everything possible is your attitude and your power of will to just keep pushing forward and teaching yourself to love the pain it takes to be a champion. I don't know if you made any videos that are more about training the spirit and mindpower but it would be cool to see you make something like that.
ATP is the energy molecule your body uses. You're talking about the ATP-PC or creatine phosphate system. That's like less than 4-5 seconds or 1-3 reps. Your body uses a phosphate from the creatine molecule and attaches it to adenosine Di-Phosphate making it into an available energy source (ATP molecule). Great vid!
Thank you so much bro you wouldn't believe that I've been looking for a complete running regimen with guidance for years now and today I said you know what I'm just gonna go to the track and run and right before I get ready to go this notification pops up so thanks bro I'll be sure to shout you out once I become heavyweight champion of the world
Monday : Roadwork 3 miles Wednesday : 6x3 Min Rounds Bodyweight Circuit 30 seconds Burpees 30 seconds Shadow Boxing total of 3 times. 1 minute rest in between each round Friday : Same workout as Wednesday Great routine here give it a try
As someone who’s obese (not morbidly, I just have a big gut that makes me look pregnant 😂😂) and have been lazy for the past couple years, I started running a bit and I’ve been showing up to my home workouts and finishing them without holding back. My back and hips don’t even hurt anymore and my mind is at ease. I want to keep this up because although I can’t wait to lose weight and it will be a slow process, these small victories really make fitness worth it. I also want go get back into MMA training soon since that’s something I really want to do. All I’ve been doing are 10 minute jogging sessions and I feel great.
In and out of your nose, keep your mouth closed, this prevents you from getting stitches. If you are struggling to intake enough air with this method I switch to “breathe in through your nose and out of your mouth”. I hope this helps
One of the best channels on You Tube.. quick , easy to understand and well put together. My ankles hurt when I run unfortunately (regardless of stretches and correct footwear) I can only get my cardio for fighting from sparring which is only twice per week so I'm looking for other methods ?
I used to love sprinting, now since I have recurring issues with one of my legs from a past injury, I swim laps, good alternative once you learn proper technique
ATP is adenosine triphosphate it's what all your cells use for energy. This is created in all the energy systems. What I think you meant with the ATP system is Creatine Phosphate. It is the short term ATP replenishment system that happens when you do burst of energy like weight lifting. That is also why some weight lifters eat creatine to have a bigger storage capacity for phosphate. ATP becomes ADP as a phosphate group + a lot of energy is released. Through creatine phosphate ADP gets another phosphate and can become ATP again and release energy again. I'm a biotechnology student at DTU in Denmark. Hope you found this post useful.
Hey Shayne; could you do a video on a complete training guide for fighters? So I'm talking about cardio as well as sport specific exercises like heavy bag, double end bag, sparring etc as well as maybe strength training as well? It's hard to fit it all in but would be sick if you could help out!
Best Chanel on TH-cam keep going thanks for putting all this together for us I’m sure you spending a lot of time I appreciate it If you would make a video about how to start training and get ready for fight after long lay back 4 years smoking and hardly training I’m not fat I don’t want to lose weight. I joined a gym and in the first class after 20 min grappling I gas out my lungs couldn’t keep going and I stoped I’m really upset with my self if you can explain what I should do to clean my lungs from all this smoking and get able to fights. For 6 rounds please I will appreciate your help thanks Cheers boudi
Hey Shane! Love your videos! A couple of questions here: what do you do when your central nervous system is fried? I can't sleep properly and cannot relax for years now. And regarding the runs, what is a moderate pace? Should you feel pushed the entire time you run, or should you feel moderately exercised and have no problems keeping the pace with confort?
don't be afraid to step outside your comfort zone, in boxing i think it's best to be prepared to become as uncomfortable as possible at times (considering in fights you'll always push your limit or feel pressured to increase intensity by your opponent). I'd say balance the two area's of comfort and discomfort when doing roadwork - incorporate sprinting and changing of pace consistently. regarding your nervous system you just gotta see a good doctor my man. take it easy.
do sprints on the grass or sand. no asphalt or concrete will wear out joints.add plyometrics and jump rope will help explosive power in legs, jump hight, spring for movement and endurance. jogging is old school good for endurance but thats it.
This reminds me that I need to run more been training too much with folks who abide by the philosophy of "cardio? is that Spanish?" during the past month.
You missed a key point about heart rate. Running is a way, but not necessarily the best way to accomplish cardiovascular training. Properly formatted jump rope routines and rowing are also excellent cardio training exercises.
anaerobic includes atp-pc aswell, all of them do actually, at the start of using the lactic acid and aerobic our body uses ATP-PC to give us a quick jump. think of it like turning on the car. ATP-PC is the spark from your ignition
I do 5 miles everyday after quitting cross country and track to pursue mma and I think I may be suffering from a heel stress fracture so I think I’m gonna start listening to shane
I personally think running IS the best way to build up cardio. I've been working heavily on boxing lately and we hit the kits A LOT. Even as the weeks went on I was still getting gassed easily from doing mits. Then I started running (like my coach had been telling me to) and I could tell my cardio was getting better from how long it took me to get tired.
I disagree with one point Shane made there: he said the 'aerobic' energy system is the one which is 'being able to fight for five rounds', when in fact studies have shown that it is predominantly the Anaerobic ('medium intensity', as he calls it), that is activated during rounds of a fight, as they involve repeated bursts of high intensity activity, in which glycogen as opposed to oxygen is predominantly utilised to quickly and repeatedly contract muscle fibres to produce explosive power throughout medium term intervals (3/5 minute rounds). Conversely the aerobic system only really comes into play during rests between rounds (maximising recovery), and short periods of lower intensity activity within a round, during which no punches/kicks are being thrown, or both participants are clinching etc. For this reason, fight-specific ratio of cardiovascular training employed should be roughly 2:1 anaerobic to aerobic, or more specifically, roughly 50-60% anaerobic, 20% ATP, 20% aerobic.
Matt Mc awesome post man very informative! Just a question, if running and doing cardio is aerobic, what would constitute anaerobic and ATE? Like lifting weights, sprinting, heavy bag, calisthenics, ect? And whats the difference between the two? Thanks alot
You still want a very strong cardio vascular system to replenish more when you're not attacking. Every some seconds can replenish more than enough energy to last longer than you would have originally.
As much as I don't like running I still do that but I tend to more skip rope than running because that's what I think gives me more endurance but I run like probably about once or twice a week but I normally do the skip rope for like 3 to 5 times a week
Hey man great video I was wondering..I’m an aspiring amateur boxer I’ve been boxing for roughly 2 years and did mma for 3..the last year I’ve gotten pretty big into running and am around the 8/9 mile mark and usually run 5 everyday..for a 3 round fight how will this benefit or not benefit me?
i ran too much i was diagnosed with bradycardia. i never jogged or ran before, and i stopped in boxing and muay thai for a long time, but i jogged and ran instead, and when i came back some few sessions just for fun, i didn't get the explosiveness i used to, but i did recover cardio faster and had a more calm heart than before and so i lasted longer rounds in the pads and bags.
When you were talking about sprinting, would one set consist of two sprints? Or just one sprint? How long should I rest? Should I do these exercises if I don't have a fight and am simply training? Thanks.
Hi Shane, do you have any tips for landing teeps in sparring? I can land them alright during pad work, but when I try in sparring I just end up with no power or I feel way I'm to close and have no extension. Any other commenters with tips would also be much appreciated! Thanks so much!
Connor Gibala Maybe too late but here's my tip check the distance if you are really close try to land knees or hooks and when you are backing up throw your teep maybe not to much power but that's enough to stop your opponent to counter your shots
Hi Shane. How do i warm up prior performing sprint sessions.. Can i walk for half mile doing leg & foot stretches for instance, should i run slowly for 10-15 mins etc. what u suggest tnx.
At the moment I am doing 2 5 mile runs a week just to keep fit over lockdown, about 3 weeks ago I was doing 4 5 mile runs a week. However I have decreased it to 2 a week. Any advice?
Like Shane said at the end, whatever you do you gotta keep your heart rate up for the amount of time that you're required. Things get pretty technical from there on out with whether you're training to increase your VO2max or your endurance, or whatever the goal of your cardio exercise may be. You could run a mile & skip rope on one day and hit the heavy bag & skip rope the next, it's all good homie.
I think shadowboxing is better reserved for technique practice and it isn't that effective as a cardio exercise, but it could serve the same purpose if you get your heart rate up and keep it at the same level as you would with a run.
bottom line is if you're looking for excuses to not do roadwork you're lazy and probably not gonna be a very good fighter... The only reason you shouldn't be doing roadwork is if you have an injury that prevents you from running
I wouldn't go calling people lazy if they do put in the equivalent amount of effort with another cardio exercise. Roadwork is a classic as it is one of the best ways to build up your endurance and to train your VO2max. :)
Shane, I train from Monday to Friday 1 hr of boxing, then 40 min of jogging for 4 km on Monday, Wednesday and Friday. Also, most of the weeks I also train on Saturday (boxing sparring). Is it too much? You suggest to double the length of the match for running, I don't know, 18 min seems too short to me... isn't it?
Running builds heart
I'm not sure if you're joking or not, but I really think there's truth to that statement. I think that one of the reasons coaches have fighters put in miles is to develop grit, and weed out the people who aren't willing to work hard.
@@porters.5811 he means it actually makes your heart bigger. Muscular hypertrophy occurs in the heart when it contracts a lot. Running causes the heart to contract a lot because it is aerobic so it uses oxygen, and therefore the heart has to pump more blood more often to supply more oxygen (because oxygen is transported through the blood in red blood cells). Therefore, the heart contracts more, so muscular hypertrophy (increase in mass or size) occurs.
@@roku6194 that's not what he meant if he uses proper English but ok. True also
@@roku6194 is it good or not
@@porters.5811
my only question is, should you run 4 days *_in a row_* ,as in back to back, or every other day?
Warriors have needed to be able to run since dawn of time.
Number 50 lol
Running through fortifications dodging arrows, running in formation to charge/flank the enemy, and yes, even running away when it's clear you can't win the day
@@ilyaakadishtungha7337 yup that's why we own cars now. Lol
@@robertbreland1338 and that’s why any kindergarten can outrun you.
@@ezcanor8262 yup, and? Does that make them a better fighter, nope because running doesn't automatically translate to anything in combat. Does it make you better at anything besides running, nope. Well at least when you turn tail, you can make sure you can get away from safely lol.
My current 5k record is 21:56. Half a year ago it was 28:06. Great improvement in my opinion
My 5K Record is 19:58.
@@lefthook95 mines 18:47
@@haiderali-sj9zz is it on a flat road or one with hills...mine is 25:07 but 50% of the road is uphill
Congrats bro thats fire
@@JW-zl5ju Hill
my boys biceps looking swole today
I can train MMA, Muay Thai and Wrestling for 4 hours straight, including sparring and drilling and pad work. But if I just run for 30 minutes i'm almost dying.
LOL SAME
Maybe its mentally. I know the Feeling. When you do a type of cardio which you like (fighting, boxing ...) it feels less exhausting, because you are very concentrated on your partner and it makes a lot of fun.
I do 30 minutes running and cover 5km plus 400 push ups and 120 inverted pull ups and 400 free squat is my workout push ups 50 into 8 same with free squat and inverted row 15 into 8 these r my workout routine no gym since 4 month
You’re probably super efficient due to your skills. I hate running but skills eventually create efficiency, so I have to start running.
I like running.
With the running guys if you have a heart rate monitor you should be doing those slow miles at about 180-age. So for example if you are 25 years old you want to be keeping your heart rate at around 180-25 = 155. This is the optimal range to build your aerobic capacity. Running at this heart rate may feel very very slow at first, but over time your aerobic capacity will increase and you will find yourself running faster whilst maintaining this heart rate. You can build up to 5 or 10 bpm faster than this for those slow runs over time but 180-age is the place to start. These slow miles are what builds your aerobic base, and over time increasing your aerobic capacity will increase the amount of work your body is able to do before it needs to switch to the anaerobic system. The sprints are what that is working on, i.e. increasing your vo2 max. If you just train like an animal all the time you are only training your anaerobic system, running slow miles is vital for increasing your aerobic capacity and building that strong base!
Thanks so much for sharing this info, Stu!
No worries man love your work!
Stu 32 wait so when running should I still do short bursts of sprinting to simulate a fight or just keep a steady pace throughout?
After a point you might just want to see what works for you. This is very pertinent information though.
Thanks bro
i can still remember when he ''only'' had 100 k. I'm glad to be an early supporter
thank you zzz zzz queer
almost 3 mil now
All these years I’ve been following you brother! You’re still coming in clutch
Thanks, Shane! Really helped, I was really wanting help on how to organise my roadwork. Keep up the videos, man!
Training for fighters.
Running: 6-13 Miles per day
Skip Rope: 20 Minutes per day
Tire Skips: 20 Minutes per day
Ab work: 1000 reps per day
Shaddow Box: 20-30 minutes per day
Bag work: 25 Minutes per day
Pad work: 25 minutes per day
Clinch: 45-60 Minutes per day
Sparing: 15 Minites per day
Sleep: at least 10 hours
Booooy 😂
oh boy
You're a machine :D
...
Thats way too much running bro gotta rest the legs
I like that running has persisted into modern times in all the combat sports. Not just for fitness, but because running is a primal and useful skill. Muay Thai runs used to kill me when I knew I had 3 hours of other stuff lying ahead of me. Now I don’t fight, but still train and spar, with the addition of running 100 mile ultras.
Hey Shane. I started watching you videos last September to get ready to go in the boxing gym. Now I've been going for a while and everything I've learned hits spot on with ur lessons but... this isn't enough road work.
8 mile runs once a week6 mile run once a week4 mile run once a week
2 days of sprinting to get ready. 2-3 miles is a warm up jog . But better for me.
Great vid! Thanks for the tips, and as always keep it up!
Great content as always. Thanks Shane!
Road work builds mental endurance, learning how to create reserves and how to dig those up when the battle gets long and tough.
Thank you for the videos, i see a lot of great physical tips that help alot but I've never seen you make a video more about attitude and spirit. I think it would be great to see you talk about how to open peoples eyes and teach them how to get the determination to do the exercises. What makes everything possible is your attitude and your power of will to just keep pushing forward and teaching yourself to love the pain it takes to be a champion. I don't know if you made any videos that are more about training the spirit and mindpower but it would be cool to see you make something like that.
Thanks for the advice Shane. We appreciate you as always man. You're very helpful bro👍🥊👑.
ATP is the energy molecule your body uses. You're talking about the ATP-PC or creatine phosphate system. That's like less than 4-5 seconds or 1-3 reps. Your body uses a phosphate from the creatine molecule and attaches it to adenosine Di-Phosphate making it into an available energy source (ATP molecule). Great vid!
Thank you so much bro you wouldn't believe that I've been looking for a complete running regimen with guidance for years now and today I said you know what I'm just gonna go to the track and run and right before I get ready to go this notification pops up so thanks bro I'll be sure to shout you out once I become heavyweight champion of the world
THANX for this video shane. It really helped me out.
Make list for music training Shane , what are you listening to while you are training
Tako je!
+1
Henri johnson Very sad and emotianl music. Cri everitime.
I recommend Army Of The Pharoahs or Wu Tang, the hardcore keeps u going
Yes please!
Thank you! I've got a fight coming up and this is gonna help me a lot, keep up the good work!
How'd it go bro
Monday : Roadwork 3 miles
Wednesday : 6x3 Min Rounds Bodyweight Circuit 30 seconds Burpees 30 seconds Shadow Boxing total of 3 times. 1 minute rest in between each round
Friday : Same workout as Wednesday
Great routine here give it a try
What about Tuesday and Thursday?
@@mushykush4673 you have resistance training and skill training
But you didnt include sprints
Great breakdown. thank you!
Glad to help!
As someone who’s obese (not morbidly, I just have a big gut that makes me look pregnant 😂😂) and have been lazy for the past couple years, I started running a bit and I’ve been showing up to my home workouts and finishing them without holding back. My back and hips don’t even hurt anymore and my mind is at ease. I want to keep this up because although I can’t wait to lose weight and it will be a slow process, these small victories really make fitness worth it. I also want go get back into MMA training soon since that’s something I really want to do. All I’ve been doing are 10 minute jogging sessions and I feel great.
W
That's right 💪💯
thanks Shane been looking for a breakdown like this for years
Ah great, glad I could help!
This is right around my alley since my walking/jogging circuit runs a bit over 3 miles :D
Thanks a lot for the tips :D
Learning how to breathe when running is a struggle
In and out of your nose, keep your mouth closed, this prevents you from getting stitches. If you are struggling to intake enough air with this method I switch to “breathe in through your nose and out of your mouth”. I hope this helps
One of the best channels on You Tube.. quick , easy to understand and well put together. My ankles hurt when I run unfortunately (regardless of stretches and correct footwear) I can only get my cardio for fighting from sparring which is only twice per week so I'm looking for other methods ?
I love his tips! Really has helped me
Straight to the point, love it
Thank You Shane And Nice Video!
Running is the best endurance excercise to date. Good video, Shane!
Nice. I'm training for the army (through a boxing gym) Your fitness tips are always gold. Chur.
How did you do
Should’ve joined the marines pussy
Awesome 👏🏻 video Shane!
Great video Shane!
It's about time. Thank you
Combining both walking, running, and sprints is key.
Helped me a lot.... thanks!
I used to love sprinting, now since I have recurring issues with one of my legs from a past injury, I swim laps, good alternative once you learn proper technique
I always do both running and sparring/hitting a heavy back for my cardio training
ATP is adenosine triphosphate it's what all your cells use for energy. This is created in all the energy systems. What I think you meant with the ATP system is Creatine Phosphate. It is the short term ATP replenishment system that happens when you do burst of energy like weight lifting. That is also why some weight lifters eat creatine to have a bigger storage capacity for phosphate. ATP becomes ADP as a phosphate group + a lot of energy is released. Through creatine phosphate ADP gets another phosphate and can become ATP again and release energy again. I'm a biotechnology student at DTU in Denmark. Hope you found this post useful.
Thanks man
Thanks buddy, much love, Mari
Hey Shayne; could you do a video on a complete training guide for fighters? So I'm talking about cardio as well as sport specific exercises like heavy bag, double end bag, sparring etc as well as maybe strength training as well? It's hard to fit it all in but would be sick if you could help out!
What's the benefit of running vs cardio/aerobic work on the bags, shadow boxing, footwork?
Definitely look up videos on proper running form to avoid injury!
Great tips as always ✊
Best Chanel on TH-cam keep going thanks for putting all this together for us I’m sure you spending a lot of time I appreciate it
If you would make a video about how to start training and get ready for fight after long lay back 4 years smoking and hardly training I’m not fat I don’t want to lose weight. I joined a gym and in the first class after 20 min grappling I gas out my lungs couldn’t keep going and I stoped I’m really upset with my self if you can explain what I should do to clean my lungs from all this smoking and get able to fights. For 6 rounds please I will appreciate your help thanks
Cheers boudi
If I had a fight coming up, I'd be doing hard sprint work 3x week for a 3x3 fight
Random that this popped up on my feed despite being 2 years old. I need this info.
@Siddhartha RC 😂
Hey Shane! Love your videos! A couple of questions here: what do you do when your central nervous system is fried? I can't sleep properly and cannot relax for years now. And regarding the runs, what is a moderate pace? Should you feel pushed the entire time you run, or should you feel moderately exercised and have no problems keeping the pace with confort?
don't be afraid to step outside your comfort zone, in boxing i think it's best to be prepared to become as uncomfortable as possible at times (considering in fights you'll always push your limit or feel pressured to increase intensity by your opponent). I'd say balance the two area's of comfort and discomfort when doing roadwork - incorporate sprinting and changing of pace consistently. regarding your nervous system you just gotta see a good doctor my man. take it easy.
Short & precise just how ig should be. Thanks
do sprints on the grass or sand. no asphalt or concrete will wear out joints.add plyometrics and jump rope will help explosive power in legs, jump hight, spring for movement and endurance. jogging is old school good for endurance but thats it.
@El Floundero good form how?
I didn't know there was any form to it
El Floundero Oh that’s it? Sounds easy enough
This reminds me that I need to run more been training too much with folks who abide by the philosophy of "cardio? is that Spanish?" during the past month.
I'd run 3 days easy roadwork and 3 days on the treadmill doing intervals
Hey shane! Please teach stretching after training
This is so useful, thanks for making this video. Would you do sprints and jogging on the same day or keep these to separate days?
I think seperate is better.
Hi Shane..
Good to know..I'll do these
You missed a key point about heart rate. Running is a way, but not necessarily the best way to accomplish cardiovascular training. Properly formatted jump rope routines and rowing are also excellent cardio training exercises.
anaerobic includes atp-pc aswell, all of them do actually, at the start of using the lactic acid and aerobic our body uses ATP-PC to give us a quick jump. think of it like turning on the car. ATP-PC is the spark from your ignition
GREAT VIDEO!!
I do 5 miles everyday after quitting cross country and track to pursue mma and I think I may be suffering from a heel stress fracture so I think I’m gonna start listening to shane
Great video a fan of your show can you please make a video about the treadmill and the elliptical
Shane please don't quit doing this videos brother... thank you and God bless you.
Thanks Luis -- no plans of stopping!
I personally think running IS the best way to build up cardio. I've been working heavily on boxing lately and we hit the kits A LOT. Even as the weeks went on I was still getting gassed easily from doing mits. Then I started running (like my coach had been telling me to) and I could tell my cardio was getting better from how long it took me to get tired.
QuickTitan Entertainment run fast or slow paced rythm and long time
@@eduard3011 Sometimes run a fast pace for 1-3 miles , 4-8 mile endurance runs slower pace
@@rigovalentine when you say fast pace, at what speed is that?
6 min miles is considered a fast pace. @@ellydenis6821
I disagree with one point Shane made there: he said the 'aerobic' energy system is the one which is 'being able to fight for five rounds', when in fact studies have shown that it is predominantly the Anaerobic ('medium intensity', as he calls it), that is activated during rounds of a fight, as they involve repeated bursts of high intensity activity, in which glycogen as opposed to oxygen is predominantly utilised to quickly and repeatedly contract muscle fibres to produce explosive power throughout medium term intervals (3/5 minute rounds). Conversely the aerobic system only really comes into play during rests between rounds (maximising recovery), and short periods of lower intensity activity within a round, during which no punches/kicks are being thrown, or both participants are clinching etc.
For this reason, fight-specific ratio of cardiovascular training employed should be roughly 2:1 anaerobic to aerobic, or more specifically, roughly 50-60% anaerobic, 20% ATP, 20% aerobic.
Matt Mc awesome post man very informative! Just a question, if running and doing cardio is aerobic, what would constitute anaerobic and ATE? Like lifting weights, sprinting, heavy bag, calisthenics, ect? And whats the difference between the two? Thanks alot
Im sorry i meant ATP
Lol can you dumb this down for me
You still want a very strong cardio vascular system to replenish more when you're not attacking. Every some seconds can replenish more than enough energy to last longer than you would have originally.
What would this look like in a simple roadwork program?
As much as I don't like running I still do that but I tend to more skip rope than running because that's what I think gives me more endurance but I run like probably about once or twice a week but I normally do the skip rope for like 3 to 5 times a week
hey Shane! Could u do More BJJ Moves?
Hey man great video I was wondering..I’m an aspiring amateur boxer I’ve been boxing for roughly 2 years and did mma for 3..the last year I’ve gotten pretty big into running and am around the 8/9 mile mark and usually run 5 everyday..for a 3 round fight how will this benefit or not benefit me?
Thankyou I was running more than what I should have ran I did 5miles jog and 800m Sprint and got a hell of tired and shin splints
looking big Shane 💪
@Bradley Foster he’s a fighter not a bodybuilder
i ran too much i was diagnosed with bradycardia. i never jogged or ran before, and i stopped in boxing and muay thai for a long time, but i jogged and ran instead, and when i came back some few sessions just for fun, i didn't get the explosiveness i used to, but i did recover cardio faster and had a more calm heart than before and so i lasted longer rounds in the pads and bags.
very helpful shane 👌
Shane, when is the best time to do the 10 sprints? Right after the 3 mile jog? I guess it could also be done right after a training session too.
fitness cardio and fight/combat cardio are a he'll of a lot different. Fitness is a good start !
thanks for the info
Excellent video
Awesome info.
awesome shane
Swimming is far superior for VO2 maxing, and far less taxing on your joints. Pure gain, no inflammatory process shortening your career.
great video 👍
Thank you
Any specific advice regarding 10km runs? I constantly switch it up between 2 and 10 km )2 obviously being faster paced).
Great Shane thank you plz reply
can you make a video for stretches or exercises after a Run or workout please
When you were talking about sprinting, would one set consist of two sprints? Or just one sprint? How long should I rest? Should I do these exercises if I don't have a fight and am simply training? Thanks.
thanks Shane
great video
Hey Shane can you please make a video for iron body training for fighters
Everytime i go running after a couple of months i look like a starving Ethiopian
Eddie Murphy sorry for your loss
Jack you mean a regular ethiopian ? i'm a terrible person
eat more protein and healthy stuff, at least three regular meals a day. Duh...
Jack lmaoo
more protein and more calories, eat more spaghetti and meat balls lol
Hey Shane, should I do my sprints during my roadwork or should I do them on separate days?
Hi Shane, do you have any tips for landing teeps in sparring? I can land them alright during pad work, but when I try in sparring I just end up with no power or I feel way I'm to close and have no extension. Any other commenters with tips would also be much appreciated! Thanks so much!
Connor Gibala Maybe too late but here's my tip check the distance if you are really close try to land knees or hooks and when you are backing up throw your teep maybe not to much power but that's enough to stop your opponent to counter your shots
Whats a teep
Hi Shane. How do i warm up prior performing sprint sessions.. Can i walk for half mile doing leg & foot stretches for instance, should i run slowly for 10-15 mins etc. what u suggest tnx.
Nice video!!!!!
At the moment I am doing 2 5 mile runs a week just to keep fit over lockdown, about 3 weeks ago I was doing 4 5 mile runs a week. However I have decreased it to 2 a week. Any advice?
what about skipping rope ?
Like Shane said at the end, whatever you do you gotta keep your heart rate up for the amount of time that you're required. Things get pretty technical from there on out with whether you're training to increase your VO2max or your endurance, or whatever the goal of your cardio exercise may be. You could run a mile & skip rope on one day and hit the heavy bag & skip rope the next, it's all good homie.
what about shadowboxing only?
I think shadowboxing is better reserved for technique practice and it isn't that effective as a cardio exercise, but it could serve the same purpose if you get your heart rate up and keep it at the same level as you would with a run.
bottom line is if you're looking for excuses to not do roadwork you're lazy and probably not gonna be a very good fighter... The only reason you shouldn't be doing roadwork is if you have an injury that prevents you from running
I wouldn't go calling people lazy if they do put in the equivalent amount of effort with another cardio exercise. Roadwork is a classic as it is one of the best ways to build up your endurance and to train your VO2max. :)
what days do you think would be good to do these on? And what days should we try to spar on after doing our roadwork if we spar 2 - 3 times a week?
Hey Shane
Is it good to do this running every week n also will it result in loss of muscle mass?
subtítulos en español por favor
This man has a real high iQ in fighting/body fitness well worth a watch
Much appreciated, Joe -- thank you!
Shane, I train from Monday to Friday 1 hr of boxing, then 40 min of jogging for 4 km on Monday, Wednesday and Friday. Also, most of the weeks I also train on Saturday (boxing sparring). Is it too much? You suggest to double the length of the match for running, I don't know, 18 min seems too short to me... isn't it?