How does a fighter balance cardio & strength?
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- Опубліковано 20 чер 2024
- Does lifting weights make you feel slow and stiff? Can you not find the time to do all the road work, skipping, and other cardio that fighters seem to be doing all the time? How can you balance strength training and cardio so you can be strong, fast, and flexible for martial arts?
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Cardio is probably in the mind a lot of the time as well. I remember a boxing coach saying: "You're only conditioned for the pace you're used to, you could be beating your PR's at 5k or 10k all you want,but if you come up against a fighter who sets a pace you can't keep up with, all of a sudden your cardio is going to seem substandard, so it's all about pushing through that barrier"
This man is waay to underated needs atleast 2 mil ez, always end up learning something new great work man.
Thank you!
@@RamseyDewey no problem bro I've probably been watching you for around 1year+ and you always manage to teach me some new valuable info thank you!
Lol, you've been a viewer for longer than me, since I hadn't heard of or seen any of Ramsey's vids until Hard2hurt did something where his name kinda came up (iirc). Coach is very much an encyclopedic source of practical, vital, common, and rare knowledge. Especially unarmed CQB, but he's smart and well-read, so... whatever, I enjoy the digressions and he never talks about topics that he has no working information about - that, there, is the Virtue of Virtues (utterly transparent, painfully honest.)
Coach is Too Good™ for the Algorithm, and Diego Sanchez's "trainer" (Fabian?) had youtube blacklist him for 'spreading misinformation, leading to Chi constipation". That's the story I'm gonna go with.
E: sorry for the trailing off, rambling mess... I mainly meant to agree, criminally low sub count. Then again, most people don't have good judgement when it comes to combat.
I totally forgot that He doesn't have even close to 1million.
@@elijasuiters9932 iirc, he had ~100k when I subbed, maybe just over a year ago; & he's been regularly turning out vids for 6+ years (still haven't managed to watch all of them). Guess what I mean is: looks like more people are *finally* recognizing the coach is the Real Deal, an OG, if you will.
The thing about cardio that most don't realize is the intensity aspect of it.
You also have to do cardio with extreme intensity for shorter periods, like repetetions of max effort sprints for 1 or 2 minutes, or a specific distance like 400m and such.
In 2022, I did one 10km plus run every week, but I felt that my cardio wasn't as I wanted it to be, so I swichted to faster 3km runs and sprints and the results where very good and also came very fast.
It's like an increase in your cardio intensity threshold, so everything else that the intensity was the same felt easier because your limit went up. Like a 2.0 liter 4 cylinder car that can hit 90mph and a 3.0 liter 6 cylinder car also hitting 90mph, it will be more intense and require more effort for the first one, even though both can do it.
I agree with you sparring is cardio and so is weightlifting
i acquired a minor knee injury 6 months into training mma/boxing/no gi, 5 times a week.
i am definitely taking the time for strength and conditioning now (pilates, stretches, weight lifting) for injury prevention
Smart move!
O o a a
@@emanuel6233 oo ah ah
!1
@@thelastchimp8670 o o ah ah!2
Something you didn't mention which is important imo, especially for those actually competing is periodizing your training. If you have a long time out before your next fight or like off season in other sports, this is when you can put a little extra time in the gym and really try to get your strength up or put on some muscle mass. Muscle mass is usually good for athletes, even weight class athletes as the most muscle for your frame size is probably ideal. Then when your season or fight us approaching you cut down your lifting sessions to pure maintenance, maybe even less and put the vast majority of emphasis into your sport. This is typically what top athletes do and for a reason. It is just too hard to go hard on both all year long. You just can't perform and recover well enough that way. However, you can perform highly in one or the other while maintaining in the other and still recover.
Definitely way easier to shed muscle mass (if you need to) than to gain it!
@@cykeok3525 nono u try not to shed muscle mass we try to strip the fat
I think the term "Cardio" that you native English speaking people use is misleading.
It is not wrong since aerobic exercise is actually cardio (quite evident).
BUT anaerobic exercise is ALSO cardio, just check your heart during a strong session of squats and deadlifts. It will be pumping like hell.
Both "cardios" are needed for a balanced athletic performance.
Strength and Stamina for the heart 😏
@@manubishe yes Sir indeed
Yes weightlifting is cardio but you should still add running or any form of aerobic cardio for endurance
My mother's friend's father was a Mr. Texas body building champion back in the 50s, and he would say the same thing about lifting. All you do is push and pull.
My simple solution to this is swimming- a combination of both cardio and resistance without the risks of joint pain found in roadwork and weights 😊
As someone who grew up doing a lot of combat sports for years and now transitioned to powerlifting and training to become a strength and conditioning coach you’re pot on Ramsey and would highly recommend strong lifts 5x5 for beginners as you said. Strength is definitely underrated by many coaches especially old school ones because it is seen as to make you slow and stiff which is false. Adding unnecessary fat weight will make you slower but not muscle built through proper strength training. I have been leading my MMA friends strength training and he has not slowed down one bit while gaining tones of strength and even received compliments for his improved strength while grapple sparring
So, it seems i have been making a fatal flaw during my workouts, I'm not hitting my reps in sets, ive only been doing one set. I now realize how silly this is, thank you Ramsey, I'll go and try out this progressive overload business.
How's it gone?
Gone good brother
@@handcraftedgetget2918 Share your success man! :)
Seeing alot more build up of strength, before I was curling 20 pound for 5 sets, now I can do 25 for 4 sets
@@handcraftedgetget2918 Gainzville: population - you
Wow thanks for replying to my question. I feel like a made man now 😀
Thanks for asking.
Are you indian?
Ramsey dewey your like the Jessie Enkamp of MMA for me. I've watched many youtubers over the years and the way you explain, demonstrate and reference to historical events of the past for us to reflect and look on to learn what they learned. Where you end it all with get out there and train reminding us to find our own way and experience for ourselves I appreciate your videos sir.
Just this year I've switched to this training mentality. I've been lifting like a bodybuilder a six day push, pull, legs split for a year before realizing that it hinders my goal of being a better martial artists. Now I do 3 full body weight sessions a week.
I don't like saying these things, but from listening to your videos, your philosophy and views. I could honestly say that you are exactly the right human for the world, maybe not this one, but the ideal one. You have the mindset of a decent human being. More people should be watching your videos, fighters or not. Keep up the spirit, and the ideals! Love your content!
-cardio is a state of mind. Words of wisdom...
As a nak muay (muay thai practitioner), this advice absolutely helps. Thanks so much, coach! 🙏🏼
Always a tricky topic. One can chip away at the other. I’ve always liked ol Ramsey Dewey.
some remarks:
- a set of 80-85% effort (aka '5 reps') should take anywhere between 30-60sec.
- another major benefit of lifting for combat sports is injury prevention bc tendons and joints will be used to higher force & all physical structures in the body will become more resilient
- in my opinion, combat athletes should weight train 2x/week: Each workout should contain a hip hinge, a push and a pull movement. Something like Workout A: Squat - Bench - Bent Over Row. Workout B: Deadlift - Press - Pullup. 5x5 or 3x5 and progression trough load, not more reps.
- combat athletes should consider adding the power clean to their movement (training acceleration and absorption of force)
- combat athletes mix up strength and conditioning with "conditioning and more conditioning"
- if more cardio-vascular conditioning is desired: prowler (bc it can be loaded) or rowing fast.
Judoka or JJpeople who deadlift >2x bodyweight will be able to manhandle their opponents like puppets. Give it a try.
I agree with this. I'm a boxer and we separate everything. The most important thing is consistency and a focused program.
Keep logs of your work, techniques and make new goals.
Diet is extremely important. This cannot be overstated.
For example here is my generic (non fight camp) schedule:
Mon - 2pm (2 hours of 20kg vest on treadmill set on up hill at 6.5kph) - 6pm 2 hour training session (technique, skipping and sparring)
Tues - 2pm (8 sets of 20 reps of weights) - 6pm 2 hour training session (technique, skipping and sparring)
Wed - 2pm (2 hours of 20kg vest on treadmill set on up hill at 6.5kph) - 6pm 2 hour training session (technique, skipping and sparring)
Thurs - 2pm (8 sets of 20 reps of weights) - 6pm 2 hour training session (technique, skipping and sparring)
Fri - 2pm (2 hours of 20kg vest on treadmill set on up hill at 6.5kph) - 6pm 2 hour training session (technique, skipping and sparring)
Sat - 9am 2 hours of Pull ups and skipping (approx 200 pull ups. 20 reps x 10 sets etc)
Sun - Completely rest. Eat well, and relax. At most, have a gentle walk to prevent stiffness...or give the Mrs a good seeing to...which does cause some stiffness. ;-)
The 20kg vested hiking is good for fat burning, steady cardio development, core strength, balance, endurance and most importantly mental strength. This is because your heart is working at a consistent rate (usually between 90 and 120 bpm) over a long time. You should cover approximately 13km. The other main benefit is that is doesn't place too much stress on your joints such as knees from running on a hard road.
I weigh 82kg (102kg with vest) and this burns approx 2000-2400 calories depending on the steepness of the hill setting.
As a result, you are gradually building strength throughout your whole body in an even way (excluding arms). However the main benefit is that because of the high intensity endurance, the body requires calories immediately and will take them from the fat distributed throughout the body. Recovery is also surprisingly quick.
The weight training is based on moderate weights (e.g. I might use 60kg for bench press) with quick reflex technique specific movements. I super-set to hone the technique I'm trying to develop. For example, if for that week I am developing a right body hook, I'll set up the chain weight (e.g. 30kg) to the height and weight I need to simulate the body movement. I'll repeat it to get the correct technique with footwork and positioning and then do 30 reps once I'm happy with it, then complete 8 sets.
Hope this helps guys.
Are you a professional athlete?
@@user-lb3jm7ul7x I'm now retired from the ring but still keep up my weekly schedule which is about 75% of the intensity...because I enjoy my food and it gets me away from my very annoying wife!
Speaking fo cardio: I just started doing burpees. I hate them, and that's why I do it. To me, the jurney of burpees (so to speak XD) is fascinating, especially the mental aspect of it, the mental toughening that requires. When you're going for 50 reps and you start to feel like trash at rep number 30, that's when you face "The Suck", and that's a dark moment. A moment of intense dialog with yourself. My max is 70 right now, and something weird is happening to me. I'm starting to develop this little inner voice that compels me to do burpees even though I hate them and even if I said I wasn't going to do them. I don't know if that's good but I like it compared to my previous inner voices XD.
Haha I feel ya. I do this when weightlifting to. I do minimum 6 reps and then tell my self "ok one more"....then after a rep again "ok one last" haha. So I kind of trick myself to do it almost to failure
I like to shadow wrestling after lifting. The mats are right there, it's just too convenient, also gets me used to wrestling when Im tired, so when I need to takedown someone and I'm fresh it feels super easy.
I had this problem before trying to juggle strength cardio with work and family commitments. You only need 2 strength training session a week and you can add a little conditioning work at the end of those session. You will also get plenty of cardio from your classes.
THIS GUY JUST EXPLAINED HOW TO TRAIN PROPERLY WHETHER YOURE A FIGHTER OR A BODYBUILDER, AND HE DOES IT BETTER THAN ANYONE ON UA-cam
Hey coach, i love what your doing, and thankyou for doing what you do. I learn a lot from your videos.
I was one of those guys who thought lifting weights made me slow and make me unbalanced because i did all the things wrong.
So thankyou for debunking it.
As always thank you fur sharing knowledge. I'm going to add weights to my regimen.
Thank you Ramsey, you inspire and uplift me phenomenally. I have much gratitude for what you do. A true inspiration. I never miss a video and here I am rewatching this one, at a completely different fitness level, absorbing your words like a well discerning sponge 🧽 and putting your guidance into practice, while SEEING the results. Thanks man 😇
Favorite channel as of now, appreciate your stuff always 🙏🙏
Always learning something new here 💚💚❤❤ thanks mr. Dewey ✌🏼💚
My utmost respect to you ramsey, Your helping me a whole lot even if you don’t know me
I mainly focused on running for cardio in wrestling..!! I was a sprinter, and as such, had a pretty good routine of explosive block starts..!! Granted, I did run less during wrestling season because our team already had an excellent conditioning program that just worked..!! Off season I'd hit the road 3-5 times per week 1-3 miles depending on how I felt that day, but never skipped or stopped.. Sometimes I would take an off day or active and swap timed sprint sets,, like 4x 800m or 8x 400m, etc ..!! ..!! Sometimes I'd rip a 7-10 mile run on the weekend..!! What I love about running is the breathing cadence and energy management..!! It feeds back useful information on how to push yourself to the Max..!! You basically become a master manipulator of target heart rate condition..!!
As always, on point, Ramsey. As a karateka, I do cardio whenever I do forms AND sparring. I don't need much else. I lift for strength, my heart works still, and I don't easily get fatigued or winded, even while fighting or hiking. My muscles simply don't get fatigued
thanks coach
If I may offer a quick tip that I used to do this before I went to basic training and it helped me quite a bit.
Instead of getting on a treadmill before working out, walk to the gym, do your warm up and work out, get on the treadmill and do a light 1 mile jog, walk somewhere to get a quick meal, eat then walk home.
Great video man. You're always super informative! ✌🏽💪🏽👊🏽👍🏽
Great advice!
Right on point again man!
I fully agree with most of this, Ramsey, however my philosophy includes that there are four (4) elements that we should all work on - two arms, two legs, push and pull with both.
Earth - legs pushing (squats)
Fire - arms pushing (handstand/pushups/dips - all shoulder angles)
Air - legs pulling (inverted squats w/ boots on bar [or inversion table])
Water - arms pulling (ring work/skin the cat/swan dive/pull ups)
It has been suggested that there is a fifth element, and you mentioned it - twisting. Perhaps this is the Void between elements. =)
I've been focusing primarily on these ideas, and it has increased my strength/speed/cardio/everything in a big way. I'd love to hear your opinion on this!
Love the videos, keep training, my friend!
- Jared
Can't remember what Arnold Schwarzenegger said exactly
Something like along the lines that there's 24hrs in a day
Sleep 4 hours and it gives you 20 hours,
If you work 8 hours that still give you 12 hours what are you doing in those 12 hours
4 hours of sleep is far from good
Faldi Calvin sleep 8 hours and one gets 16 remaining hours. Work 8 hours and one has another 8 hours remaining. What are they doing in those 8 hours?
Yeah I did say the quote is not exact
Basically saying that people are complaining that they don't have enough hours in the day to do anything
It 24 hours a day,
When I worked
Before my 6am start I managed to do a workout before doing my job another hour's work out after my shift
If I was working my 2pm shift I still managed to do two hours workouts
They shouldn't be any excuse if you know how to manage your time in a day
Solid advice.
Great job
thanks
Thank you for your endless wisdom!
I'm not sure if I can agree that martial arts classes are a replacement for specific cardio training. While some classes have me exhausted at the end of the day with burn out drills (punches to the bell or pyramid kicks, fight for my life sparring sessions) other days I have sessions where the technique is specific and slowly applied, and my sparring sessions involve opponents that I easily run over and don't exert a lot of effort. Cardio sprints like Tabada or specific distance keep me accountable because at the end of the day, I have reach a certain time or certain distance to meet my cardio goals.
Two 3 minute sessions of 3 0
roundsTabatha on a heavy Thai bag is all you need and actually too much if done every week.
Really... I mean really ouch as hard as you can as fast as you can.
I was at 67 punches for 10 seconds .
Start with 10 on 20 off.
But try to maintain your ultimate speed.
For the 9 minutes.
My best 10 second blast was 72 punches for ten seconds.
But I've trained with some K1 FIGHTERS...
And ran 22.9 year 7 for 200 metres.
But the key us your genetic speed at max.
Being accountable to yourself is important too - if one day you don't get enough cardiovascular training you will need to know it and adjust for it. I also involve running - a small amount - into my training really to help condition the bones. I run barefoot as well, which really helps to benefit the lightness on your feet aspect of your martial arts training.
I have no comment on this,but Ram you know what you are talking about and I agree coach Ram i read a lot on this subject and I still puzzled by it,but you do got a point and a good one 👍.
I really never liked "roadwork". Before strengthtraining I usually only do 15 to 20 minutes of relaxed "Kihon" or Shadowkickboxing.
Any other Cardio is mostly done in shadow boxing and bagwork, padwork and sparring.
Edit: It is just a guess, but most people who think they get slower after strength-workouts maybe don't stretch enough after it?
I’m subscribing this guy is informative
Thx for the video Ramsey. I've been considering signing up for the gym, but been struggling with the program, since I don't wanna be doing bodybuilding one
I heard once from someone that you don't need cardio or even legs day if you're big from training chest and biceps, because you won't have to run away. Ever.
Was their name Dom?
@@KarmasAB123 No, actually it was a nice and easy to pronounce Polish name - Przemysław.
Yeah, until there's a dude with a knife, or there's more than a couple of them. #Parkour is a martial art.
@@Summer_Tea I don't think they can build scenarios THAT complex in their minds 😋 But if I think about that, it's kind of terrifying - training biceps, chest, shoulders, skipping back as it is not visible to them in the mirror and legs...? Who needs those? I saw a guy once on the beach - he was shirtless and was obviously exposing chest and six-pack, but wore long truck pants to cover skinny legs 🤣
Great video. This is the mind work that's missing. If you don't think of it as cardio it's not. Anything can be a workout as long as your mind is into it.
I’m a white belt in Jiu Jitsu. I love running and weightlifting ( both of which I would also consider myself white belt level )
Some Guys in the gym advised me against both saying Jiu jitsu should be my sole focus as a beginner but I’ll continue to do them because I enjoy them 👍🏻💪🏻 it helps keeping me away from alcohol as well . Something I have a problem with .
I’m a hobbyist and no intentions of fighting in a cage but I would love to do some grappling tournaments.
Still I’m booked in with my coach for MMA classes post Covid just because I want to try it 🤷♂️
I’m a simple man, Ramsey speaks, I take notes.
holy shit, this is literally how i workout. We have the same mindset when it comes to strength training and cardio when it comes to mma.
All the cardio is important. But I feel cardio is activation metabolic how much of your internal volume can you circulate blood through? That's cardio
That wizard part cracked me up 😁
Hey Ramsey, love your content. Could you talk about how to mix up footwork with combos the way Mike tyson, Willie pep did
A pin from Ramsey Dewey. My life has been fulfilled
For conditioning days I usually do 2 hours of lifting, and then into boxing at the end. (Sometimes only lifting, and sometimes only boxing, depending on day and recovery.) But in-between my university studies now and training I need to plan out when and what to the letter, which means usually two hours of lifting like Mondays ( today) and then an hour boxing afterwards, but if I don't have time for the boxing in the day, I head out for a a 5k night run (with around 100 meters or more of elevation if possible.) My schedule is usually lifting 6 days a week with push - pull days, and then boxing mixed into this. It really helps with conditioning to get to know your body when you're tired.
Recovery for strength building in sets (of sets 3-4, 5x reps for strength building) should be between 2-4 minutes depending on dead you are after each set, though I'd recommend looking into good sources for this to find something that works for -you-.
Hi coach,big fan of your work
I whant to know how to do some grappling so how can I go to a class in these times of corona? and what is safer judo or wrestling?and is there any way to learn and practice grappling or at least better its foundations without going to a gym so i wouldent be a total beginner🙏
Hi Ramsey. This was helpful advice. Could you talk about practical steps to strengthening your mind in martial arts. This year really sent some knockout punches my way. I didn't realize it until I went to my martial arts class for the first time after the coronavirus lockdown was suspended in my country. I am really finding it difficult to focus, to push myself and to keep up in class. At first I thought it was physical, but now I'm starting to think it's more of mental battle. It's very discouraging. Have you ever experienced something like this? If you have, I would love to hear how you overcame it.
I run every day because is fun , and every time I do it it fells great
Bravo! 5x5 or Starting Strength two or three times a week. Doing BJJ? Make it 2, BJJ is a strength workout too. Maybe a bit of HIIT. Want to last 3 minutes in a fight? Spar hard for 6 mins. I might suggest looking at Couch to 5K, not so much for the distances, but for the times.
I think what the original question meant was how should I find a good mix of strength and cardio. Which Ramsey gave us an amazing answer, but not exactly what I thought. What I would say is this.
You want to be as strong as possible, with a strong heart and lungs. As with muscular strength, comes muscular endurance of lower weights. I used to have this really bad problem with getting out of breath quickly on the mat. I thought I shouldn't be as tired as I got since I ran cross country and all that. It wasn't a problem with my muscles, though my muscles would get tired after awhile. I am just naturally built for strength and speed, and didn't realize that. The problem was that my cardiovascular system wasn't strong enough for short intense things. I had no problem with muscle fatigue even when I am somehow much stronger then my opponents of the same weight or even more. So what you should do for fighting is train your muscles for strength(which also improves speed, but that also requires mental fitness as well) and train your cardiovascular system all around. It will get better if you do both HIIT and steady state training, just do more HIIT and steady state cardio on the side.
Okay so i'm pretty sure this looks like some sort of jumbled mess of text; as I was trying to input my own personal experiences into it. Anyways basically focus on strength for your muscles, so they will be stronger and able to lift heavier weights a few times, but lift lower weights many times. While do HIIT training that will keep your muscles fast twitch fibers, and also work your heart out a lot more. And do steady state cardio just to get better overall heart and lungs that will improve everything else.
That was my problem and I fixed it. I was very strong for my size when I didn't even work out, even when I thought my cardio should have been fine.
You should focus on one thing in particular, but also train other aspects that might seem like opposites. As they will help you get better for that one particular thing.
Good morning😁
The Murph at day keeps the doctor away lolol
I feel like for me oly lifts help me more than any kind of training in terms of fighting. you are explosive, strong, have to be coordinate a lot to have a good technique and etc its just perfect at least for me
Absolutely agree, but before starting with olympic lifts get a strong squat, press and deadlift
@@copeenthuisiast5453 100% man you have a high probability of injure if you never picked up a barbell before and the first thing you do is try a heavy snatch with awful form
Starting light is essential. I started doing a very basic calisthenics workout and discovered that the handful of push ups I could do were hurting my elbows due to my weight. I got some advice on doing wall push ups. Which seemed silly to me. But i tried them anyway, 25 a day (basically 5x5 but without the rest period, cause i'm dumb that way) and about about a month I could do more push ups without the pain in my elbows.
Olympic Lifting: is best Squat,Deadlift,Cleans & Presses,Snatching,Jerk.
Calisthenics: Front Levers,Handstands,Dips, Human Flags,Clapping Push-ups.And Weighted Calisthenics.✊🏾✊🏾✊🏾
I hate standard exercises. I get bored. Part of the reason I got into martial arts. But since lockdown I've been doing 25 pushups (slow down/ fast up), 28 sit ups where I throw 2 punches in the up position (as fast as I can, 25 squats (slow down fast up) and then all sets again by 10 and squats become jumping squats. Then I stretch afterward. Whole thing takes 15 minutes if I'm lazy and 5 if I'm really motivated. I also add a couple stretches and 100-200 jumping jacks I have days off. Then I get strength and cardio in.
Hey there Ramsey. Wanted to know if you possibly be able to do a video on the basics of boxing for someone like myself that is wanting to learn. Much love from the states brother 🙏
"Coach Anthony" has a lot of rudimentary videos on boxing technique and training. He often has guests of different sizes and skill level too.
Check my technique playlist. I have a number of videos on that subject, and more on the way.
And as faboo faboo said, Coach Anthony is fantastic!
Personally, I do like those long hrs in the gym. Hashing out multiple workouts.
Stability, muscle endurance, strength, power. A little bit of hypertrophy sometimes.
Another lift I think is recommended for fighters, especially mma and grapplers is farmer carries. Picking up heavy weight is each hand and walking or light run is good for the forearm and grip. Yes deadlifts do that too, but farmer carries take it up a step by traveling distance while continuously holding the weight without dropping it. The walk or run creates a slight bounce which makes it more difficult. I myself am starting to reincorporate them.
My personal favorite form of cardio is walking
I walk 1.5 miles to the gym to lift weight then walk back 1.5 miles after I get my cardio mostly from bjj and mma I just roll harder if I know I need more cardio but I am mostly a relaxed roller to the point I was told to do mma to get rid of being too calm
What I do (If you happen to care, likely not) Cardio- e.g. boxing, yoga- 5-6 times a week. Running and Strength and conditioning training- e.g. kettlebells- 2-3 times a week. Plus I play drums and I work residential construction- true strength and cardio is built behind a #2 Spaded Shovel (also its the greatest tool to developing hook punches. SHOVEL HOOK for a reason.)
Around a year before you published this video I incrased my benchpress weight dramatically. I don't want to brag about the amount or proportion I did in this period, but anyone who has had a newborn child will know the motivation. Physiology cant be negleted... though maybe my body reacted a bit extreme increading my benchpress capabitlities from 120 lbs to over 360 lbs. There is a strong biological imperative behind this, and I don't claim that I would be able to face any pro fighter, but there are advantages to being a fahter
Back in my day, we'd balance cardio and strength training with copious cigarettes and crooning to the latest Billie Holliday.
Otherwise we'd get *too* tough, ya' know?
It was a different time.
In my opinion the ultimate maximal strength training exercises are elevated feet(planche and 90 degree) pushups and also outstretched arm pushups and one arm ring pull-ups that stuff really gives you tigerish strength
Would you advice doing more power/ speedstrength oriented exercises in addition to strength or also just leave your 'explosive' training for during actual fight-training
Good common sense here. It’s refreshing.
Thank you for the class, i will start working out as you said but although i am overall tall and with about 15% fat, i have always been non athletic, games and all that, so my body overall is weak, nothing out of the ordinary just generally weak, with that in mind, should i try to focus for a while on core before moving in to these trainings, personally i focus on BJJ but i also do muay thai once a week
Hey Ramsey, would you do a video on how to properly warm up for a martial arts session? A lot of people think the way you described, that you need to be all hot and sweaty and partially depleted to be "warmed up" even my old school high school wrestling coach thought that way. You talked about it a little here but having it's own expanded video with maybe some more advanced stretches for non-typical things like hip flexors or higher shoulder rotation used in something like Boxing and BJJ would be really cool.
Also a point about dead-lifts and squats: most high level athlete coaches and even many bodybuilders have talked about why they no longer do those two exercises. Even NFL coaches no longer have their boys do them anymore. The reason is the "bang for your buck" of that compound exercise, also comes with some of the most risk if you make a mistake on your lift. So I think if the top athletes and their coaches are moving away from those exercises in favour of more controlled isolation ones, I think if you can dedicate the time to do so, most people should do that as well. A little more time for way less risk and at least as much reward sounds much better to me, my dad did squats for years and despite having proper form it really took a tole on his back over the years and he now has some issues because of it. So having younger people especially learn safer techniques now seems like the way to go for everyones long term health moving forward.
Not Ramsey but on your point about high level athletes avoiding squats and deadlifts - you don't need to replace those with isolation exercises and therefore create a higher demand on your time. Most NFL coaches just replace squats and deadlifts with Trap Bar Deadlifts. Much safer on the lower back and its sort of a hybrid between squats and deadlifts so you can do just that one exercise instead of 2 to be more effective with your time.
Another option would be a belt squat or a hack squat, although those don't target the hips as well but you can use the hip thrust for that so you'd still end up only needing to do 2 exercises for the lower body.
@@synergyrevolution2332 That is true that NFL coaches use the Trap Bar and Hack squat as substitutes.
So you are right that for absolute bare bones replacement you could just do those two instead.
However a lot of althetic coaches also have their altheletes do isolation stuff on their lower back and hips specifically because those are the muscles where the workout is reduced by making those two substitutions.
So to get all the same benefits as the original, you do need some isolation with your substitutions.
@@Saskaruto16 Hence, the hip thrust which is even arguably better for the hips than a conventional deadlift for development of the hips.
For the back, yeah. That would require an isolation exercise.
@@synergyrevolution2332 Yes the hip thrust is definitely better.
But yeah that's why I mention isolation additions. I'm absolutely not saying to get rid of the compound movements, just that the new safer options need some extra supplementation to meet the levels of the originals.
I just think with his platform he should be encouraging the modern more safe options despite the slightly greater time commitment rather than the oldschool more risky originals.
@@Saskaruto16 I agree.
Have I missed your recommendations regarding flexibility? I would love to hear it
Good advice. Only problem I have with this: "If you want muscles to grow, increase calory intake. If you want to get stronger do progressive overload." That is not correct. You need a surplus of calories in both cases (and enough diverse protein sources) in respect to your calory intake WITHOUT training. Also it has long been thought that hypertrophy is a result of using higher rep ranges (8+ reps) and that strength training is the result of training with lower reps and heavier weight (3-6 reps). However in reality, there is no clear distinction between those. According to studies: Both groups see the same amount of hypertrophy when doing the same volume. Both see increases in strength. BUT the groups with lower reps/higher reps sees more strength gains. You can check out e.g. Jeff Nippard who presents such sport science studies on a regular basis. You can interpret that as "for the same amount of strength I will have muscle mass". Yes. But in both cases you will still gain a significant amount of muscle mass. And both forms will give you far superior strength than doing no strength training at all.
Another thing: Yes, compound movements train a lot of different body parts. But there is a limit to what they train to what extend. Take squats for example. Now try single leg exercises like reverse lunges or a bulgarian split squat. You will feel muscles you don't even know you had that had to work HARD to maintain your balance you otherwise have in a regular squat with both feet solidly planted to the ground.
One more thing to add: The majority of people 30+ have issues/pain somewhere in their body. If you have those issues.. DON'T start lifting heavy all of a sudden for those parts of your body. At least don't do 5x5 all day long. Be especially careful with you shoulders, lower back and knees. You can mix reps and set ranges to whatever you like or your body does not complain. You are an individual with individual needs and problems. If you get issues with your lower back, shoulders etc., DON'T push further. Give it a rest. Go to a doctor, have it checked out. And unless told otherwise (by your doctor) start with lighter weights and more reps for those body parts. Don't be an idiot and tell yourself you have to push HARDER and then end up having to take a break for potentially months.
Hi coach, in previous videos you have gone over your diet, and how a smaller guy should eat more put on muscle, can you do a video on your recommended diet if someone is trying to lose weight but get stronger at the same time? thanks for the video, I always enjoy them and learn something.
Eat a few hundred or one thousand or so calories less in a day and work out more. Try a ketogenic diet (unless you're diabetic, DONT- ITS DANGEROUS FOR DIABETICS) and work out. Then once at an acceptable weight, start eating more again and quit keto, but stay at a high protein diet
Being heavier (or fat) allows you the advantage of being your own exercise equipment. All that extra weight you're carrying around... your muscles benefit from it too. The rest of your body doesnt
Good morning Ramsey
Cardio's effect on the heart is actually training the muscle to process oxygen more efficiently at the specific activity practiced, thus taking stress off the heart. The only cardio that meaningfully improves endurance at your chosen sport IS your chosen sport.
Coach, I need your help with this. This 5 by 5, would you go squats and deadlifts on the same day, or keep the usual push pull legs, push pull legs over Monday to Saturday.
My current strength routine, push pull legs, four sets of four exercise until failure:
Push: bench press, incline bench press, dumbbell flies, military press.
Pull: Pull-Ups, bent over rows, deadlifts and biceps curls.
Legs: Front squats, back squats, lunges and calf raises.
That I do this after MMA, Luta Livre based, is probably the reason my arms give out during rolling and boxing, now that I think of it.
Should I maybe focus on MMA Monday, Tuesday and Friday and use the even days for push, pull and legs?
Btw, you still owe us these more efficient/scientific alternatives to jogging and jumping rope from the Boxing McDojo video.
Thanks for everything.
It means you train almost every day?
No you won't have enough recovery
It's better to just do 1 or 2 strength training session per week if you do boxing, mma, or other martial arts
You should focus on your arts more and use strength training as complement
For good advice on the main lifts I recommend Alan Thrall's channel
I have a question coach how do you find out your workload? I have never lifted heavy (I do not owmn a long barbell) but occasionally squat with weights (the ones I have) (I only have two 5kg short barbells. I am15 years old is it two early to start lifting heavy? How heavy should I start lifting?
You should start with the load you feel comfortable with, the one that let you make a good and complete movement for the exercise, it's useless, for example, starting squatting with an X overload and doing half of the movement, just take X - Y weight and see if you go deep enough (but check before if you have enough flexibility to do a bodyweight deep squat, if you can't, make better your flexibility before)
Start with body weight. Graduate to a stick. See how you feel with those 5kg weights. Work up from there. An empty standard barbell is 20kg. Listen to your body. Start small, and make gradual progressions just like I explained in this video.
All martial arts I have experienced have you do about 50 min of that martial arts and then ten min or so of V-ups, pushups, hopping sprints and such so exhaust you further. I am too old for MMA, but it occurred to me the other day if you reverse that would you not be training to throw martial arts tools when you are tired? If you have a second I would be interested in what your opinion on that.
What is a broad range of time in between morning strength and conditioning sessions and evening MMA training sessions? Example: 4-6 hours preferable, 7+ for maximum recovery, 2-3 hours and you'll probably still be toast during your training but enough to get through etc.
Hey Ramsey can you do a video on how much someone should train of they are looking to compete in whatever martial art they pursue. For example, I want to take judo and compete in tournaments. How many classes should I go to a week?
As many as you can
Should one rest for a full day just the muscles you exercised or rest your entire body? i.e. is it okay to work out 6 days a week if you change up which muscles you use?
It’s not only okay, it’s smart. It’s called periodization.
I take on rest day a week. That’s still active recovery- walking, moving, stretching. Just not lifting and fight training on that day.
@@RamseyDewey Sweet; thx :D
Love this I was in the crack on what till amount ago naw i got a good plase to start
Speaking as someone who is a hard core nerd for fitness and fighting right now but limited on time I feel this question was slightly mis answered and was meant for the people who are time limited.
If this is what the question was meant for. Here is my advice
Figure out what weight class you want to be in. Once you know which weight class you want to compete in, or just be, focus all your training to reach that. Your exercises, and your diet, should be dedicated to reaching that class.
Once you do that, focus more so on cardio (your fight classes basically) so you can reach a proper condition to handle that class at least when talking about stamina.
Two days at the gym doing strength training is all you scientifically need by the way to maintain proper muscles and hell even grow them.
A schedule of 2 days a week in your fight gym and 2 days a week at your weight gym will give you more than enough to grow as a fighter and athlete, while also giving you the optimal time to heal. This schedule isn't going to make you the greatest fighter ever, you will probably just be mediocre if you follow it, but if you are a normal 9 to 5 working joe who is working full time, chances were, going pro wasn't your plans anyways, and this will be all you need.
Also remember stamina is also heavily dictated by what you put in your body. So your diet debatably plays just as big a role if not even more then your cardio days. If you are smoking, drinking multiple soda cans a day, while on a high cheese diet, you're never going to have good cardio no matter how much work you put in.
Now if you are focusing on bulking and getting bigger another schedule I would say is optimal, is taking a full on hiatus from fighting for a few months and going to the gym for four to five days a week. To maintain Cardio levels, eat healthy and make sure you can always handle running/jogging for about 15 minutes without getting sick, if you can mantain this your solid. After your run relax abit and take a break then hit the weights, follow a routine you trust and you will naturally get bigger as long as you diet and sleep correctly.
Hope this helps mates
Hey Coach! How do I submit questions for the next Q&A with the coach? Thanks!
You just did.
I agree that the optimal way to warm up for a lift is to gradually work up to the work weight (also worth thinking of these warm up sets as volume because that's what they are). I do like 30 minutes on the rowing machine or stationary bike after my strength work to cool down, especially after sessions that have included the squat or the deadlift, real "green zone" though, like I could talk normally while I do it. I can't claim this has any benefits I've noticed in terms of gainzzzz but it feels good and I'm certain it does me no harm.
I disagree that you can go all the way to 3x bodyweight deadlifts on something like Strong Lifts 5x5 or Starting Strength type linear progression programmes. It'll stall out at some point (where that point is depends on your age, gender, genetics etc) and then you'll need to periodise your training, basically adding volume. The "novice linear progression phase" will get you very strong very quickly though.
Man, a lot of people are grossly misinterpreting when I said “if you can get up to 3 times your body weight, oooo! Watch out!”
@@RamseyDewey In that case, I agree with everything you said :)
What about body type?
I used to work with an ex pro cyclist and coach saying that some people have more fast twitch vs slow twitch muscle. This means that you can be naturally inclined to sprints vs 'endurance' or mountain/ hill climbs/ vs flat course cycling. Trying to turn your body to be stronger in your weaker ability may negatively affect areas your body is stronger in..? Was his observation correct? Training to be better in another area can make you 'weaker' in your previous strengths?
Can’t wait for the neighbors to see me in the street pushing and pulling my Jeep (or trying to at least. Lol). That’s brilliant. No damn excuses.
🏃🏻🏋🏽♀️
Mr Ramsey, could parkour work as a good complementary activity for combat sports? Or should I go with calisthenics instead
Do gymnastics, its I.plement parkour and calisthenics moves, it will work almost all your athletic abilities
I always just do eliptical for 5 minutes for warmup.