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This is how you build a high level cardio for MMA
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- เผยแพร่เมื่อ 6 ก.พ. 2024
- Coach answers questions about how to build cardio and what equipment to use to improve for MMA
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"how can I get better cardio"
Start training 10-20 years before now 😂
😂
😂😂😂
Cardio comes fastest of all the attributes. Muscle takes months or years, agility takes months or years. Cardio comes in weeks.
@@MrStaano Absolutley correct sir. Also, is the attribute that we can most mantain throughout the aging process, when compared to speed, power, strength and so on
I’m surprised he didn’t discuss swimming. Intense swim is really good for developing breathing training and cardio as well
Access to a pool isn't always easy plus you need training on technique.... Vs anyone can run or jump on bike
@@Freiheit1232 good point. All comes down to your personal accesses
@@Freiheit1232 running requires more technique than most think unless you like having banged up knees all the time
But if you do have access to a pool, use that as well. I like to do my speed and movement drills, and footwork in the pull before and after a hard 30-45 minute swim.
Biking, rowing, and running as well as walking for recovery are all awesome to do during the week and weekend
Specific cardio requires technique adaptation, and just because you can swim laps do not mean you will not gas in a wrestling match or an MMA match. VO2 max and SAID principle are specific to the sport.
Lol when they asked about Merab and his first response was chemistry I got a good chuckle out of that 😹 When I watched Merab's fight with Yan I was like there is just no way he isn't on EPO
No matter what anybody tells you, drugs make healthy people sick. Drugs to a healthy person is poison. There is no such thing as performance enhancing drugs.
Chemistry? What does that mean
@@bryanb9636cheeky way to say steriods PEDs
@MrSagarcool14some people do just have insane cardio, theres been rare fighters to have that gift since forever
Hill sprints 👌🏼😎
Man I hate those but I love them at the same time😂
Burpees
I got lucky because i hated running and cardio when i was in high school but did it anyway because of the discipline. Now i compete in kickboxing and it helps me tremendously
all of us who played sports besides cross country hated cardio
I dabbled in xc/track, did lacrosse my whole life, and was on my mountain bike a lot (could’ve been more) middle school to early highschool.
I always was starting and did lacrosse year round.
DESPITE this and being a heavy pot smoker for my later highschool years, I still feel like I am MILES behind the amateurs at my gym (2-0 record’s, age ~20)
This ceiling is so insanely high and I feel like I’m barely at the beginning. Best thing for your cardio is to first realize YOU DONT HAVE ANY, and neither do I.
@@tylerdurden9920 bro right
The most important thing is building your aerobic base, people think because fighting is 3 5 minute rounds you should just train short and high intensity.
Aerobic capacity is the most important thing, a better aerobic capacity means you can tolerate more volume. Obviously a mixture of aerobic training with intervals, lactate threshold runs, vo2max training etc is most beneficial.
hiit is still better because it builds both at once
@@jacobjohnson9245 That’s why track athletes do about 80% of their workload in their aerobic zone. Sure if you’re not working out a lot do HIIT, but if you want to be as fit as possible you want to build up your mileage with some lactate and HIIT training now and then, it shouldn’t be the staple of your training.
@@jacobjohnson9245no it doesn't
- 2xWeek MMA Training
- 3xWeek 90sec sprinting up a hill 3reps 2-3minute rest between reps, 4-6min rest between sets, 2 sets
- 1xWeek 10km easy run
- Push Ups, Pull Ups, Handstand/Pike Push Ups, Sit Ups, throughout the day
Do you think this is a good routine or should I do more easy, long milage cardio and less anaerobic training? I recently trained for a marathon but my anaerobic endurance in mma sparring is really weak so I thought I focus on that more
@@anonymerdude4501 I would take one of the sprints out and do a long run about 60% max heart rate.
Your mma training is interval training anyway as it’s high intensity, so you’ll be doing a lot of lactate training/v0wmax anyway and 2 sprints per week is already plenty and very fatiguing.
You can add a long slow run or a steady state run at 70% max heart rate, and just slowly increase the mileage each week. Just make sure you’re stretching a lot and recovering properly 👍
Stair climber is another amazing cardio machine. Without using the hand rail, it works me way harder than running minus the knee and ankle trauma.
Great to know man, thanks.
One machine, to this day, still haven’t used
Just used last week for the first time. Pretty intense even for 5 minutes
@@filhanislamictv8712It's brutal 😅 its not only physical but a also a great mental challenge. Keep with it! You will get better at it; don't use the railing!!!! 👌
Those make my legs get tired long before my cardio starts to run low 😢
Hello sir I'm fan off mma.. I watch ur analysis..but I watch ur vdo also bcz to get knowledge on health..
Ok top of MMA training, my 3 go to forms of cardio are Rogue Echo bike, rower and running. That’s all you really need!
My MMA coach had me doing 30-15 intervals for my first ever boxing fight. After I heard Coach Zahabi say this it made so much sense that I also tried it, let me tell you, I really felt those last 5 seconds of redline lol. POWERFUL workout
Cardio and strength is sport specific, someone might have great cardio for one specific sport but IMO that doesn't necessarily transition to other sports. As an example, a marathon runner might easily get gassed when hitting the heavy bag, and vice versa ie someone used to boxing training might not necessarily have great stamina for long distance running. So if you wanna get fit for any given activity, the best thing to do is to practice that particular activity.
Diazes did thriatlons and had the best cardio even as potheads.
Totally agree...... I had a social game of Rugby with work colleagues and did cardio on Exercise bike to the point of 4 to 5 times a week up to 45 mins within 70-85 Hr for age...... 2 TO 3 mins of playing , YEP - Out of Breath. The Forward and Back running I didn't train specifically for. Getting up off the ground by turning and doing explosive push up I didn't train for. It matters.
For MMA cardio, I would do something like Bas Rutten system. Standing Kick-Boxing at broken pace and Sprawling. Wrestling Pummeling (No partner? Do against Punch Bag) and doing Ground movement of Falling back Judo style to back, Pelvis Lift Up with feet and shoulders on ground, Shrimping ,Rotating off back to all fours and Leg kick straight from all fours between Opposite hand and leg.
@@stillgotyourmom Nate Diaz doesn't throw hard, he doesn't waste much gas, barely presses the pace, it's not a good example but yes he does have good cardio.
Exercise economy basically.
Row machine
Ski erg
Assault bike
Elliptical
Crazy cardio and great on your joints
Another Tipps: Running Stairs, Bag punching intervalls like 30sec-1min full go then technical combos and after a minute again, mountain climber mashine (to purchase already for like 100bux, sprints...
Hey guys, another tip from Lomachenko:
20 sec max sprint
10 sec rest
For 15-20 minutes.
I started this program 3 times a week, abd and do my best to tell the results
Edit:
Lomachenko did this with jump rope, I will do with the stationery bike 🚲
Good luck doing that for more than 3 rounds without throwing up. Just being able to complete that means you're a world class athlete. Olympic cyclists do 40 seconds on 20 seconds off for twenty- thirty minutes.
This still doesn't mean you won't get exhausted in a 20 second grappling exchange, but you'll recover much quicker thanks to efficient oxygen delivery and lactic acid flushing.
That’s literally impossible. Elite athletes couldn’t do max out 20 second sprints with 10 rest for more than a few minutes.
@@sal2988definitely improves lactate system, vo2max also.
More like a 1:5 or 1:6 work to rest ratio, and just add rounds to build up volume/capacity.
@@Disinfo321yup your correct. I think when he says max sprint he really means 80 percent. Imagine basketball game pace and then resting for 10 seconds for 20 minutes.
To sprint for 20 seconds max effort with only 10 seconds breaks can't be done for very long. I'm inclined to believe it really just means to get beyond steady state cardio pace and into a fast mile pace
Jumping Rope give u a ton of cardio! That's main reason why boxer do it like a daily basis
I used to coach wrestling. My colleagues would make their wrestlers do barrel rolls and sprints and various other non-wrestling skill activities to build cardio. I decided quickly that the best way to build cardio for wrestling and to get in the maximum amount of reps for wrestling was to wrestle. I don't have practice time to waste doing barrel rolls. If we ever enter a barrel roll contest I will find time for it.
I did the Forest Gump method. I'd run and run and run. That gave me great fighting endurance and very quick recovery time.
best thing for developing mma cardio is doing a lot of mma sparring
I'm inclined to agree. Had the best cardio of my life when I was doing 10-15 rounds of sparring a day, 5 days a week. Not only does it increase your cardio but it also helps you develop a fuel efficient style. You get so comfortable just being in combat that it helps you relax and stay focused without having to be tensed up the entire time. I think that's a big reason why Sean Strickland has good cardio
Totally agree! Even in cardio training we should work specifically!
True...just "remembering" to breathe is hard when ur getting lit up.
@@declanblaisure1449bro either you light sparring or you got brain damage
*wrestling
Octane Elliptical or Cybex Arc Trainer machines are my cardio go-to.
Happy Birthday Coach!🎉🎂 Thanks for always helping us!
Study how your lungs work and the importance of nose breathing ( it energizes your oxygen cells before it solubilizes into the blood cells) Wim Hoff breathing exercises with expand your lung capacity 💪💪
Don’t forget the sled! My HIIT training is burpees, sled, jump rope, rower, skier, battle ropes. That assault bike wrecks me
I trained many many things in my life. Biking, running, muay thai, grappling, swimming, rowing.
Nothing kicked my ass like judo/jiu jitsu ground sparring. Resisting another human being is simply much harder than resisting air.
I love the chemistry dig 😂😂😂😂
I'm experimenting with burpees these days. Only burpees and grappling sessions.
My resting heart rate is 50 thanks to burpees
@@endofdayzfitnessu.k2126 Amazing! thanks for sharing.
@@endofdayzfitnessu.k2126 Do you do them tabata style for rounds?
Yo Firas, très intéressante la vidéo!
I believe you should supplement cardio with intelligent supportive exercises like rehabilitative types of stress
Joel jameson's book is pretty nice on this subject
Yes sir, zone 2 ftw
I have an Echo Bike and I use it to suppliment training and it's a diabolical piece of equipment...
I do cardio kickboxing and it works wonders for me and I'm 50 years old
Try EECP, Enhanced External Counter Pulsation treatment. It good for heart.
Dang. I wish I had now taken chemistry class. If only I had known back then…
what about swimming for cardio
Coach i started doin burpees and jumping jax but with bodyweight deadlifts and over head press 40 lbs. Usually 150 burpees 700 jumping jax. 3 sets of 10 for the lift. I try do it in 40 minutes.
Jesus dude really? Can i ask ur age?
I think one thing very important that people miss when training for cardio, is breathing exercises in isolation matter. You can train a lot of cardio, but if don't know how to breath properly you won't improve what you need. When training punching, we isolate movements, isolate combos etc,, but the main thing we need (oxygen) we never isolate the train in order to get it better ^^
I think endurance in general is a thing of chest relaxing. If you do a lot of cardio but have a lot of tension it will brun you out. Thats why some pot smokers have a pretty good endurance cuz their upper body is relxed.
You need to know how to breath only if you were after pulmono..... if your goal is cardio, you need to learn how to love
What do you think of project total conditioning?
If u want great cardio just run everyday and run a little better everyday consistency is key
swimming just entered the chat
Muay thai pad training after a decent run kills you. 5, 3 minute rounds.
Bro it’s not just about “killing” yourself 😂
There’s science behind it
@@leopers9225no there ain’t dawg😂 training your cardiovascular is simply just trying to kick your own ass. And by the sounds of it that’s what he did. Cringe asssss comment
@@dallasalexander8112wtf there definitley is science, thats y the whole field of sports science exist. If you just “kill yourself” your stimulus to fatigue ratio is fucked and you dont adapt. Its all about titrating up volume to build your capacity
@@dallasalexander8112that's not true. This is the problem with the MMA world you guys are still so behind in terms of sports science. He's correct there is a science in the sense you have to understand what you're training your body for.
Are you training for 3 rounds? 5 rounds? How long are the rounds. An amateur fight of 3x3 would require much shorter more explosive training compared to a 5x5 or a 3x5 (which would also differ from a 5x5)
I'm sorry but I see so many guys at my gym thinking more rounds and it annoys me to no end. I have a kinesiology degree. I have certifications on training and sports training. You do not just go all out for as long as you can. That's not how you train intelligently nor will that be the most conducive for inproving your cardio.
You have to replicate a real fight but with a bit more intensity. With a few days thrown in of maybe longer training days. Most days though should be focused on training the pace though and not as much emphasis on doing slow long training sessions.
Michael bisping used to say he'd only go in and spar for 20-25 minutes but would make sure it's very high pace similar to a fight. John danaher also said when he trained gsp on the ground he would make sure the grappling rounds are only 3 minutes of high intensity. Why? Because it's an mma fight you will never be on the ground for 10 minutes. So it doesn't make sense to slow ass rolls.
He doesn’t like swimming as much because it doesn’t simultaneously build your bone density. I think he also says it works too heavily with the slow twitch muscle fibers but I could be wrong. As much as he is one of the world’s premier experts on anything MMA related, I am not qualified to say it but I think he’s discounting building that aerobic base man! ¯\_(ツ)_/¯ I used to do the exact workout he’s talking about. As a D1 college football player my VO2 max and this type of HIIT cardio training was crucial. That being said - now I have been training jiu jitsu for a couple years. When I’m training for triathlon and I’m doing zone 2 aerobic training for 45-90 minutes 4-5 times a week my cardio in grappling is so so noticeably better Vs when I’m just doing HIIT and training. It’s incredible the advantage it gives me on the mats to be able to think Clearlu when the opponent is in the red, and then I can attack when they’re gassed and take advantage
I saw movsar vs Allen, why was that not bigger dude. That was CRAZY
Because it was only 3 rounds
i always used to have woeful cardio when younger but i never trained. When I left school I was at a gym that had a sled to push. I thought I would start. No reason not too. I got addicted. I pushed sleds every day. To the point it was actually impeding my sleep. I made almost zero progress for two whole years but I just loved it. Then.......boom. Something changed. I got legitimately fit. Very fit. Heart rate was very low also. I loved it. Then I had a period of maybe 6 months where i travelled over seas and couldnt push sleds. Lost it all lolollololololololololololol
My HIIT stationary bike workout = 10 seconds 100% with 2 hours break in ICU
Running nothing else can replace it
Airbiking can
Running helps condition neck and jaw in ways the bike won't. Boxers have always run religiously for good reason.@@calebwagner1738
Jump rope
@@realtruth1448 nope
@@calebwagner1738 no
living in high mountains helps too
How much time rest between reps
Is the rowing machine that good for cardio?
Endurance
Burpees?
Skipping weighted ropes 3 minutes for 5 sets does really well for me albeit
Try walking, then suddenly go as fast as you possibly could for 3-5 mins then slow down until you get your breathing regulated again. Do a few reps 3 times a week.
Come back to this comment when you’ve seen amazing results.
I wore a heart rate strap for 7 rounds wrestling and i didnt go above zone 3 but my whole body was gassed. Heart rate telling me im not as gassed as i think.
I do skipping rope for cardio everyday. I use cross rope which have slightly weighted ropes. I use the 0.5lb and 0.75lb ropes for cardio. Is that a good cardio? you stated that you need to use machines for the 'best' cardio like a rowing machine, but isint skipping rope on the same level as the rowing machine? or is it worse and I should abandon it in favor of rowing machine?
Personal experience doesn’t do shit lol
Hi coach
Could you please give discount code for timtam
Max was here
Dr Peter Attia has some interesting information on VO2 max training
VO2max and lactate threshold form cardiovascular capacity
Joel Jameson has some good stuff
Ya coach Zahabi isn’t a proponent of zone 2 cardio like Dr Attia is, but I think coach Zahabi is getting his 200 mins/week of zone 2 without even realizing it. Just running through grappling instruction at a slow pace would do it.
@@jasonnieuwenhuis7995
Good point
Been meaning to wear my heart rate strap during drilling and rolling see where I am at
Bro my English is not that week can you support ur explaining videos with videos examples
Are there rest periods during each set for the aerodyne bikes?
They have different intervals on them I like to do 20 work 10 rest for 5 sets just to warm up.
Best for cardio and conditioning is do grappling rounds if you learn to wrestle do that for an hour and your cardio and vo2 max will explode
I agree striking actually feels so much easier once you are able to improve your wrestling cardio. Bro wrestling feels like your suffocating under water even if you pace. Imo wrestling cardio takes much longer to attain and even then you'll still be gassing out.
Whereas striking, is far easier as long as you aren't holding your breath and are comfortable getting hit.
I think the only bad thing about wrestling too much is it stiffens you up and striking is about being loose.
@@loverofhumanity yes agree first striking cardio is like going for a hard run but wrestling feels like your going for that hard run with a backpack full of bricks lol....yeah it will.a bit, for me doing judo and no gi clinch wrestling for years I became very flat footed, but you can work between the 2 even though I only grapple now just love it
So is there any rest after the 40 second medium intensity/20 second max?
Or do you just go from 40 seconds medium to 20 second max back to back?
Back to back, the moderate intensity is the rest.
I do something similar, but I do 20 seconds all out, 10 seconds at VERY light intensity (basically just enough to keep the clock running on the air bike)
@@TheTMschannelthat's what I do, the 20/10 intervals, still riding in the 10 seconds of rest very lightly.
@@MrGlostuberme too bro it still kills me tho 😂
@@edwardrodriguez3529 Trust, shits a killer, I just focus on breathing in and out of my nose, with a few exhales out of the mouth.
GSP got it
We all know what Merab is doing. CEO of EPO. I don't think any less of him though, still an absolute monster.
The usual stationary bike is not adequate?
running kills my knees man
Same brother
Asalamu cakaykum, brother, huge fan, I am starting philosophy were do I start and which books would you recommend. 🙏
with GOD
What is your opinion on swimming for Grappling/MMA cardio conditioning?
You get pretty wet.
You can be a great runner..sprint a quarter mile and it’s completely different than mma cardio ..same with sports , an mls player would struggle with nhl in game cardio and the same for nfl
. You just have to train for what you’re doing
How long do u rest in between the 40 20 second sets
You dont. He said 10 rounds takes 10 minutes. The 40 second moderate intensity is the rest period
what about just wrestling for cardio
Say hello to injuries then
@@iknowilookdumbwhenisaythis5593 say hello to khabib
Not recommend, injuries will catch you
It's so weird for a fighter to not mention jump rope as a good cardio workout. You can also indirectly increase your vo2 max / cardio output by buteyko breathing, I believe it was 22% for athletes.
How does one increase with "chemistry"? And how would you do it, let's say, without it being obvious?
EPO, NMN supps, Basically anything that increases VO2 max or oxygen delivery through the blood. It's all banned and most of it shows on a drug test though. Unless you've got a chemist making you designer drugs or someone who's just a master at helping you cheat, you're gonna get caught.
EPO
PEDS
microdosing
Ephi
What is best for fighting endurance long runs or short but faster?
You need both you go a the beginning of your preparation long run to build your heart and then go short and fast
You have to think cardio is 2 component the size of the gaz tank and the power of the motor
Well put. Long runs increase the gas tank. Sprints increase the max output u can give before gassing out. Both are necessary
Honestly just simply sparring/training will increase your endurance, and you can do sprint training to get faster & more agile, but it also depends why are you training martial arts?
If you want to be a fighter then yes do long runs to really build your stamina
If you’re a hobbyist who wants to be in shape, then do what I first stated
Base training for every sport requires longer runs. However, as you get closer to competition you decrease the long runs and the training starts to become shorter and more explosive and also with more sparring compared to in the beginning of a training camp. Essentially specialization training. Then about a week before competiing you taper off and reduce the load.
Long runs as it grows your heart muscle itself.
Recommended Workout:
40s Med Intensity
20s Max Out, Red Line
(Repeat 10-15x) | Sprints / Assault Bike
Low weight high rep squats, wide grip pull ups, run 3 miles while exhausted from the workout, and grappling
I'm surprised he didn't mention skipping
look kommi "another tip from Lomachenko" full comment "Hey guys, another tip from Lomachenko:
20 sec max sprint
10 sec rest
For 15-20 minutes.
I started this program 3 times a week, abd and do my best to tell the results
Edit:
Lomachenko did this with jump rope, I will do with the stationery bike 🚲"
For cardio I do compound barbell lifts for sets of 8 reps and don’t rest more than 3 minutes
Then I can without a doubt guarantee you that your cardio endurance is extremely low. How do I know this? Cuz I did the same thing you are doing at some point of my training path.
Thinking lifting will give you any decent type of cardio is delusional and and when life throws you in a situation where you'll need actual cardio endurance you'll quickly be reminded just how delusional you really were.
That’s not cardio. Lifting weights and endurance training elicit completely different adaptations in the body.
If that counts as cardio to you then that means your just sorely outta shape.
That ain't cardio😂. That's strength endurance. Even though you're getting a lot of hate which is understandable it can be useful for the strength endurance component of wrestling but it still ain't enough for the cardio-hiit element of it unfortunately.
Not Kettlebells?
It's called epo guys
Oh so you need to start from very young if you want maximum cardio?
Aerobic capacity is what you build over a lifetime yes. That’s why you can’t start track and field at 15 and beat those that have been running since they were 5 years old.
Make sure you have 3 lungs if you want merab level cardio
I'll save you three minutes - be born with it.
300 kettlebellswings 15 minutes.
GSP used chemistry and you know it
Isn't training at 60% of max HR over long periods of time the best way to increase cardio? That's the intensity at which your heart reaches the maximum volume per pump before relying only on a faster rhythm to get oxygen delivered. It's the best way to grow the heart, stretch the veins out, and condition the heart for more volume per pump over time. It's just a matter of consistency. And done while running will also strengthen your ligaments and muscles with minimum risk of injury. :)
Its bonkers how quick cardio can go, take two weeks off bjj and when you come back you feel useless.
No one can go all out on the bike for 20 secs every min for 30 min. You can do 40 off and 20 on but not all out for 30 min
There's nothing you can do off the mat that will improve your cardio like MMA... I broke a bunch of records as a high school wrestling coach because I got rid of "cardio" and replaced it with WRESTLING.
Wrestling is 10 times more cardio than riding a bike swimming or jogging and it's better yet because it's Sports specific cardio.
If anybody tells you you have to go do another sport in order to get better at the sport your going to compete in don't listen to them
15 min heavy bag
15 min mitts/thai pads
then roll and spar
a little bit of juicy juice helps a lot
Swimming but I chlorine in pool's dries out my skin
well that was discouraging
I chase chickens like rocky
You’re leaving out versaclimber, the most effective cardio machine there is
The best way to get good at mma is do mma
Best way to get good at rugby is play rugby
Best way to get good at ice hockey is play ice hockey
Revolutionary, I know
No way that comment put Merab and Movsar in the same league when it comes to cardio 😂
Merab's gas tank is unlike anything I've ever seen. He's clearly on EPO
I hate people screaming epo.
Apparently wrestling a bear at five years old helps also. 😭
Rowing, running or air bike. What happened to hitting the bag being the best cardio?
So for great cardio, do more cardio... Lmao why do people seem to want to conflate and complicate the easiest things? Thanks for the advice
Oh we know that most of the MMA guys use chemistry to get the physic and cardio that high
10 or 15 rounds of that? WHAT? 5 will leave ur legs shaking n ur lungs burning
lol yes that’s true. Maybe start with 4 or 5 rounds and slowly work your way to 10 rounds over a few months. The body will adapt.
what about swimming?