The real videos about training I’ve ever seen are just in this channel! And this video is just fantastic! I was looking for something like this for my own physical preparation! Thanks!!!!
The information from this video is so valuable, this is the information you would pay to receive in a course, forever grateful and will be trying this for my upcoming mma fight. Will have 3 mesocycles of 2 weeks wish me luck
Very helpful.. glad someone is there in youtube to give some reall real content like this. thank you so much and looking forward for more content about conditioning for combat sports.
I feel like this is a good start for someone not competing in the sport. It is science based and realistic for the average mma gym goer. When it comes to competition it feels pretty light, but that could also be seen as just my opinion, though I do base all my programming in science and experience. But I will discount the absolute gem this video is and I’m happy with all of your hard work that you clearly put into your videos. Great job my man.
Yes, this may be a bit light for a highly competitive athlete. This was more of an example to demonstrate the principles - not necessarily a realistic program for athletes to follow 👍
Youre an amazing guy, thank you so much for giving us this for free. I took up MMA a few months ago and I want to lose some weight and build a fighter body. This will definently help. Thanks you
This is the best video I have seen around this topic. I’m a body builder looking to start my journey in MMA and this is exactly what I was looking for. Thank you for putting such amazing content out there
@@FlowHighPerformance1 Thank you so much, another of my key problems is vegetarian nutrition and complete eating protocols for an MMA athlete. If there's enough interest in the topic, a video on that would be so welcome!
Very informative, thank you. I'm a competitive boxer, will be fighting 2-3 times next year after taking a rest for the next few months. This really helps me map out a program. Question - do you tweak anything for older athletes? I ask because I am 43 years-old and last year will be my last year competing. Thanks again.
For an older athlete, you may need to replace some exercises if they irritate your joints/connective tissue. Other than that, the principles remain the same 👍
Great video do you have any links for a periodization that mixes both aerobic and anaerobic work? Even if it requires multiple sessions for work. I feel that for combat specifically aerobic capacity is equally if not more essential than anaerobic capacity from personal experience. I am a pro boxer and you can be the strongest , fastest , most flexible prospect but if you don’t have aerobic (optimal cardiovascular efficiency your output will not suffice? For example Speed drills: Running/ sprinting, agility, quickness drills, are as essential as any sports specific anaerobic drills How would you incorporate both into a periodization for an intermediate-advanced athlete? How many days a week are you training aerobically and anaerobically apart from the technical training? I obviously have my experience but im curious as to how another exercise professional would carry out the scheduling. Mike tyson was running in the morning Doing technical work or sparring in the mid afternoon and doing calisthenics or weightlifting at night at least like 3 days a week and would still be attending the boxing gym on alternate days . That seems unnecessarily excessive Which is why he wasn’t able to Maintain it. Long term Most people blame his lack of focus for his losses but in my personal opinion it was excessively stressing his body to the point where his peak started to diminish. If he would have had a more gradual approach like terrance crawford he would have been in the game longer and had better success. Sorry for the long message just trying to give references to what im entailing
I dont have any videos on this topic. I guess the amount of aerobic work you do would also depend on how much of a cardiorespiratory stimulus you get from sport practice too. Any form of general aerobic work (cycling, running etc.) would help to build your general aerobic capacity. Then sport practice itself is where you will develop the specific endurance capabilities 👍
Best breakdown I’ve been able to find on UA-cam and is a close match to my split already! Currently training Muay Thai 4x/wk - Sunday: Active Rest, Recovery, Mobility - Monday: S&C morning; Muay Thai Evening - Tuesday: Muay Thai - Wednesday: Active Rest, Recovery, Mobility - Thursday: Muay Thai - Friday: Muay Thai - Saturday: S&C
Hey bro great video i have question if i dont train in a combat sport but i want to be really fit do you recommend this training and by the way you have an amazing content❤❤❤
First of all thank you for creating this video and let it be available for everyone😀 if you happen to see this, how would it look a plan were you go to the gym 3 or 4 times and also train martial arts 2 times a week? Thank you!
It would follow the same principles, but with more volume/frequency. Just add 1-2 more lifting sessions with a similar approach to the examples provided 👍
It is too late for you to perform 3 mesocycles in 5 weeks. Just continue with what you have already been doing, and reduce volume in the week of your boxing match
What I like doing is Week 1 do only cardio and abs durin training days and on days where Im free I do endurance low intensity very high volume workouts and on Week 2 I do abs and cardio on the days I train and on my free days I do strength training High intensity low volume
Not all heroes wear capes. You sir are the best. Thank you for sharing your knowledge and educating us regarding training. I used to do a lot of mma back in college and my coach approached programming like this That's so cool. I want to ask if I can use this as template for dancers? we're not doing ballet. we do hiphop, breaking(breakdance) and lots of modern styles. fast paced moves, footwork, jumping, core control, and spinning, etc. Dancers don't really have a lot of resources. most of what we really are familiar with is dance practice, not dance conditioning. again, thank you sir! you have earned a like and a new subscriber. ^_^
Glad to hear the content is helpful! Yes, I wold say this is pretty much how I would approach training for dancers too. However, I don't think you need to go through a peaking phase for dancers 👍
Great video! The only one I saw with easy to understand and comprehensive explanation and programming. Question for the strength work - do we perform all the exercises to failure, or we keep 1-2 in reserve. Or maybe we perform only the last exercise of each set to failure? Thanks!
Thanks for the video mate ! Great explanations and simple to understand. Are you familiar with the conjugate method ? And if yes what your opinion on integrating the conjugate method for combat sports? 💪🏼
in my opinion, I would implement LISS further from peak, and HIIT closer to peak. This is because LISS will be better for building general aerobic capacity, while HIIT is more specific for most combat sports - including boxing 👍
Sounds like you know what your talking about I love it all the knowledge keep it up bro I’m gonna give it a go hopefully give me that extra power will these excersises also increase my pyshique?
This is extremely helpful, thanks a ton for the content. I was wondering what kind of mesocyle I should run in the off season, when I have 4-6 months before I need to prep for a fight.
Your training should look more like mesocycle 1 in the off-season. You could even go with higher rep ranges at this stage, and potentially more general cardio 👍
Great vid, If I need to add more days to the cycle should I group them together like this? Day 1: lower body power Day 3: Rotational power+pressing Day 5: Squat+pulling Day 7: Hinge Thanks!
The content is mainly focussed on muscle growth and fat loss at the moment. I may consider creating some athletic performance videos at some point in the future 👍
Great video. Quick question: I'm taking mma classes to learn how to fight better and become more athletic, but I won't be competing. Do I need to do the cycles? If not, should I just stick to the same thing every 4 weeks? Could I add progressive overload to this?
Thank you for the advice. Definitely worth a subscription. I want to learn self-defense, but I also want the physical ability to handle self-defense so this program really comes in handy. There is no gym in my area, so I can't be officially taught. As a remedy, I thought to change my entire 1st mesocycle towards low reps and heavy load for muscle density and change my entire 2nd cycle to high reps with moderate load for muscle growth. Would this be suitable ?
How would you integrate aerobic capacity that's not sport specific or part of regular skills training into a fight camp scenario so that they can peak in that aspect as well. Thanks for the all the great content you've been hammering out!
Great question. I would incorporate low-intensity, steady state aerobic training with low-stress modalities like cycling, rowing etc. this will allow you to develop/maintain an aerobic base while allowing the skill practice to take care of specific endurance abilities 👍
Personally, I swim. Ah much at I can. On recovery days I'll do my MMA drills in the pool, alone with double leg shots, jumping knees, etc, before I swim then hit the sauna. You can walk on chill days, but swimming and running are great tools for the rest of your life basically.
what are the other alternatives for the exercises on the list ? Lower Power, Rotational Power, Hinge ? Is there another video for that on the channel ?
Extremely useful information, thank you for putting this up. Quick question: if we don't plan on peaking (just started thai so not fighting for a while) how should we periodize the macro cycle? Should we repeat the mesocycle 1 template indefinitely, alternate between 1&2, etc?
Great video man, but i have some questions. If i work on my skills on monday (including rolling, hitting the bag/pads and sparring) and do strength and conditioning on tuesday, will i be able to recover? I have been lifting for a long time and i'm a begginer in MMA. When i started lifting i was told that recovery is the most importent because that's when the muscles grow and also it takes about 48hours for muscle to recover so how will i be able to recover if i work on mma one day and on strength and conditioning the other?
What a perfect video , thank you my good man 🌹 , but I have problem with trap-bar jump + med ball throw because the equipments for this two exercises are not available in my gym , is there is any alternative for them ?
Thanks for the video man, i loved it. i have a question tho, and would appreciate if you answered. I am planning on taking some wrestling classes to have good base for MMA but Gyms are still closed so i'm stuck in a home gym doing only strength and conditioning. how do i plan out my training? you have given us 12week plan but i don't think i will be competing any time soon. at this point i'm only doing heavy Squats Deadlifts Bench press and OHP with low rep ranges with some Olimpic lifts and few isolation exercises. and i just add weight/reps whenever i can so i can improve. is that the way to go before i start taking some Wrestling/MMA classes?
this video has been extremely helpful, thank you so much. i just have 1 questions, why would it be less effective to do running instead of cycling for endurance because I always thought that running is the most effective endurance exercise??? and shouldn't I be incorporating more push ups into my workout schedule, I was surprised that it wasn't mentioned???
1. both running or cycling are going to be god options to develop general aerobic fitness. Although cycling is usually less taxing on the joints 2. push ups are just another pressing exercise. these are similar to any other bench press variation
Great content ! I just wanna ask you .what if I train twice a day and Im in off season . should I follow the same strenght and conditioning method? and how can I structure my program to match between my strengh training and skills training and also reduce the risk of injury ? knowing that Im work with hypertrophy style of training five years ago . and thanks for the content
1. In the off-season I would implement more training from the first 1-2 mesocycles described in this video. You may also be able to do more sessions/volume per week if skill practice isnt as prevalent 2. Injury risk is mostly about load management. If you develop any pain/irritation, reduce the workload for those joints. here are some videos on load management ua-cam.com/video/lxgni8igcK8/v-deo.html ua-cam.com/video/MV9MaLruyRQ/v-deo.html
Ray Robinson got on just fine without having a clue what a mesocycle is. And before anyone starts,he would obliterate any welter-supermiddle alive today. Bottom line is if you want to be a better boxer, box more.
Could I implement this programme if I am not a competitor? I'm a karate black-belt who has karate sessions 3x/week, and I'd like to visit the gym 3x/week, with the one day left for resting. My goal is to simply to strenghten my muscles and joints, to augment my karate abilities.
You'd be better off being as strong as possible for a particular weight class. Your strongest and most athletic weight will probably require a decent amount of muscle 👍
Hello, I love your videos ❤ I had a question I wanted to ask if appropriate. I train at home and I omly have access to light dumbells (which are still heavy for me as I'm new to training). This means no trap bar, the thing for the benchlift, pull ups bar, med ball, etc. What exercises do you think I should do? I'm not a real MMA athlete so I'm okay with not getting all of the benefits of using weights.
This is the highest quality fitness content I’ve ever come across. You deserve a million subscribers easily
Cheers, glad you enjoy the content 👍
I remember asking this exact question for the q&a , thank you.
No problem 👍
Wow, thanks a lot! Can't believe you'd post this for free. I'm really grateful. Thank you, sir.
No problem, glad you found it useful 👍
This is explained so well, and so simply. Thank you brother!
No problem, glad it was helpful 👍
It is inhuman how much useful free information you have on your channel!
God Bless You, sir!
Glad you enjoy the content 👍
The real videos about training I’ve ever seen are just in this channel! And this video is just fantastic! I was looking for something like this for my own physical preparation! Thanks!!!!
Glad it was helpful 👍
The information from this video is so valuable, this is the information you would pay to receive in a course, forever grateful and will be trying this for my upcoming mma fight. Will have 3 mesocycles of 2 weeks wish me luck
Cheers, glad to hear it was helpful 👍
I'm.. I'm flabbergasted. I have some questions but I'll watch this 15 more times before asking those. Wow. Bravo, sir.
Cheers 👍
Very helpful.. glad someone is there in youtube to give some reall real content like this. thank you so much and looking forward for more content about conditioning for combat sports.
Glad it was helpful 👍
I feel like this is a good start for someone not competing in the sport. It is science based and realistic for the average mma gym goer. When it comes to competition it feels pretty light, but that could also be seen as just my opinion, though I do base all my programming in science and experience. But I will discount the absolute gem this video is and I’m happy with all of your hard work that you clearly put into your videos. Great job my man.
Yes, this may be a bit light for a highly competitive athlete. This was more of an example to demonstrate the principles - not necessarily a realistic program for athletes to follow 👍
@@FlowHighPerformance1 well you're doing great work.
This channel is a gem
glad it is helpful 👍
Youre an amazing guy, thank you so much for giving us this for free. I took up MMA a few months ago and I want to lose some weight and build a fighter body. This will definently help. Thanks you
Glad I could help 👍
Bro i m 3 yrs late here, this is the best in-depth workout split i have ever seen. Great work brother ❤
Glad you liked it 👍
This is the best video I have seen around this topic. I’m a body builder looking to start my journey in MMA and this is exactly what I was looking for. Thank you for putting such amazing content out there
no problem 👍
I deeply appreciate your work! thanks for making this for all of us!.
No problem 👍
I'd been looking for exactly this for a while. Thank you!
Glad I could help 👍
@@FlowHighPerformance1 Thank you so much, another of my key problems is vegetarian nutrition and complete eating protocols for an MMA athlete. If there's enough interest in the topic, a video on that would be so welcome!
Thanks mate, this is literally the video i was looking for. Thank you so much
No problem 👍
Was looking for this one
This is fantastic content! Well done
glad to hear it 👍
This a great help. I hope i can be your student some day
Amazing quality video! I train MMA Tuesday, Thursday and Saturday so it was like a sign lol
exactly what I was looking for. LIKED AND SUBSCRIBED!!!
Very informative, thank you. I'm a competitive boxer, will be fighting 2-3 times next year after taking a rest for the next few months. This really helps me map out a program. Question - do you tweak anything for older athletes? I ask because I am 43 years-old and last year will be my last year competing. Thanks again.
For an older athlete, you may need to replace some exercises if they irritate your joints/connective tissue. Other than that, the principles remain the same 👍
Absolutely outstanding video, fantastic job on this. Thank you very much for the information
No problem, glad it was helpful 👍
just ... a masterpiece
Cheers 👍
I really needed this. I’m have a competition for Taekwondo and I’m very nervous. This will help me prep so that I can win the fight!
How did it go
@@ferdo5ifty642 it ended up getting canceled
:( I’m very sad but I will still try to train hard
@@bri_obones2826 maybe because they're scared you'd wipe the competitions away! >:D
Great video do you have any links for a periodization that mixes both aerobic and anaerobic work? Even if it requires multiple sessions for work.
I feel that for combat specifically aerobic capacity is equally if not more essential than anaerobic capacity from personal experience. I am a pro boxer and you can be the strongest , fastest , most flexible prospect but if you don’t have aerobic (optimal cardiovascular efficiency your output will not suffice?
For example
Speed drills: Running/ sprinting,
agility, quickness drills, are as essential as any sports specific anaerobic drills
How would you incorporate both into a periodization for an intermediate-advanced athlete?
How many days a week are you training aerobically and anaerobically apart from the technical training?
I obviously have my experience but im curious as to how another exercise professional would carry out the scheduling.
Mike tyson was running in the morning
Doing technical work or sparring in the mid afternoon and doing calisthenics or weightlifting at night at least like 3 days a week and would still be attending the boxing gym on alternate days . That seems unnecessarily excessive
Which is why he wasn’t able to
Maintain it. Long term
Most people blame his lack of focus for his losses but in my personal opinion it was excessively stressing his body to the point where his peak started to diminish. If he would have had a more gradual approach like terrance crawford he would have been in the game longer and had better success.
Sorry for the long message just trying to give references to what im entailing
I dont have any videos on this topic. I guess the amount of aerobic work you do would also depend on how much of a cardiorespiratory stimulus you get from sport practice too. Any form of general aerobic work (cycling, running etc.) would help to build your general aerobic capacity. Then sport practice itself is where you will develop the specific endurance capabilities 👍
This took a lot of work. Good job. Thank you! 👏
Cheers, no problem 👍
Been looking for something exactly like this thanks 💪
No problem 👍
I cant believe this is for free. Great job!
Glad you found the video helpful 👍
Solid information! Can't wait to put in the work
I just found this channel and I love it. Thank you
No problem 👍
Best breakdown I’ve been able to find on UA-cam and is a close match to my split already!
Currently training Muay Thai 4x/wk
- Sunday: Active Rest, Recovery, Mobility
- Monday: S&C morning; Muay Thai Evening
- Tuesday: Muay Thai
- Wednesday: Active Rest, Recovery, Mobility
- Thursday: Muay Thai
- Friday: Muay Thai
- Saturday: S&C
Nice! Glad you enjoyed the video 👍
This is excellent! Thank you very much! I will be implementing this into my MMA training
Glad it was helpful 👍
Hey bro great video i have question if i dont train in a combat sport but i want to be really fit do you recommend this training and by the way you have an amazing content❤❤❤
probably not. I'd recommend a hypertrophy-focussed lifting program with additional cardio 1-3x / week
good work on the videos bro! u make it simple to understand!
Cheers, glad to hear it 👍
Damn this is great! Thank you for posting! Just subscribed!
No problem, glad it was helpful 👍
Awesome video brother! Extremely well explained. Touche sir, take a bow👏
Cheers, glad it was helpful 👍
You are so good, great job! Thank you so much.
No problem 👍
this is so helpful, thank you so much!
no problem 👍
How do you determine what weight to use for each exercise?
You adjust load based on the rep ranges prescribed 👍
Great explantion and so organized video. !!!☺☺
Glad it was helpful 👍
Thanks a lot, couldnt find it by myself
No problem 👍
The best fitness quality content with details good job>>>Can you make ore videos like this but for specific sports>Taekwondo ?
Cheers. Probably wont be making any more sport-performance content in foreseeable future 👍
DEEEM this is gold man
Cheers 👍
Very intelligent and interesting presentation
Glad you enjoyed it 👍
First of all thank you for creating this video and let it be available for everyone😀 if you happen to see this, how would it look a plan were you go to the gym 3 or 4 times and also train martial arts 2 times a week? Thank you!
It would follow the same principles, but with more volume/frequency. Just add 1-2 more lifting sessions with a similar approach to the examples provided 👍
God bless you with long and happy life ❤
Thanks for sharing this information 🙌
No problem 👍
Could anybody help me? I have 5 weeks to prep for my boxing match. How would I split the 5 weeks into the 3 mesocycles? Thanks
It is too late for you to perform 3 mesocycles in 5 weeks. Just continue with what you have already been doing, and reduce volume in the week of your boxing match
@@FlowHighPerformance1 Thanks
What I like doing is Week 1 do only cardio and abs durin training days and on days where Im free I do endurance low intensity very high volume workouts and on Week 2 I do abs and cardio on the days I train and on my free days I do strength training High intensity low volume
Not all heroes wear capes. You sir are the best. Thank you for sharing your knowledge and educating us regarding training. I used to do a lot of mma back in college and my coach approached programming like this That's so cool.
I want to ask if I can use this as template for dancers? we're not doing ballet. we do hiphop, breaking(breakdance) and lots of modern styles. fast paced moves, footwork, jumping, core control, and spinning, etc. Dancers don't really have a lot of resources. most of what we really are familiar with is dance practice, not dance conditioning.
again, thank you sir! you have earned a like and a new subscriber. ^_^
Glad to hear the content is helpful!
Yes, I wold say this is pretty much how I would approach training for dancers too. However, I don't think you need to go through a peaking phase for dancers 👍
@@FlowHighPerformance1 super. would definitely use this. thanks a lot!
Great video! The only one I saw with easy to understand and comprehensive explanation and programming.
Question for the strength work - do we perform all the exercises to failure, or we keep 1-2 in reserve. Or maybe we perform only the last exercise of each set to failure?
Thanks!
1-2 RIR for the most part. For isolations you can go to failure 👍
Good quality video!
what a gem
Hello adding more strength training sessions would be better for improving performance or it would be detrimental to it for the case of combat sports?
Yes, I would recommend 3-5x / week strength training 👍
Thanks for the video mate ! Great explanations and simple to understand. Are you familiar with the conjugate method ? And if yes what your opinion on integrating the conjugate method for combat sports? 💪🏼
I never like to apply one single training philosophy to a program 👍
So would a boxer not do low intensity steady state cardio in the 3rd mesocycle? Conversely, would a boxer not do HIIT for cardio in the 1st mesocycle?
in my opinion, I would implement LISS further from peak, and HIIT closer to peak. This is because LISS will be better for building general aerobic capacity, while HIIT is more specific for most combat sports - including boxing 👍
Great , we need a anual please
Possible at some point 👍
@@FlowHighPerformance1 thank you so much ! So brilliant information, keep doing !
Excellent content
Cheers 👍
Sounds like you know what your talking about I love it all the knowledge keep it up bro I’m gonna give it a go hopefully give me that extra power will these excersises also increase my pyshique?
Yes, the general strength exercises will be beneficial for muscle growth 👍
Please make a calisthenics version
maybe at some point
Thank you very much.
No problem 👍
معلومات قيمة جدا، شكرا جزيلا
i really love your video's
an excellent explanation
Glad you like them 👍
This is extremely helpful, thanks a ton for the content. I was wondering what kind of mesocyle I should run in the off season, when I have 4-6 months before I need to prep for a fight.
Your training should look more like mesocycle 1 in the off-season. You could even go with higher rep ranges at this stage, and potentially more general cardio 👍
Wow this is spectacular! If I don’t need to peak should I just keep repeating cycles 1 and 2?
Yes, id say so 👍
Very organized video
I'm new and I want you to make a video to help us watching your previous videos in order
Thank you
There is no specific order
Great vid,
If I need to add more days to the cycle should I group them together like this?
Day 1: lower body power
Day 3: Rotational power+pressing
Day 5: Squat+pulling
Day 7: Hinge
Thanks!
Sounds like a solid routine to me 👍
Thanks bro. You very very good and nice. Keep moving
No problem 👍
Can you do one for hockey? I used to do hypertrophy, but started changing to athletic training and need to make a schedule.
The content is mainly focussed on muscle growth and fat loss at the moment. I may consider creating some athletic performance videos at some point in the future 👍
Thanks bro 🙏
Great video. Quick question: I'm taking mma classes to learn how to fight better and become more athletic, but I won't be competing. Do I need to do the cycles? If not, should I just stick to the same thing every 4 weeks? Could I add progressive overload to this?
You don't need to do the cycles. You could just do a general strength/hypertrophy program and be fine 👍
Can you make a training plan for boxing with periodaization.....
unlikely. This channel is now focussed purely on muscle growth & fat loss
Thank you for the advice. Definitely worth a subscription. I want to learn self-defense, but I also want the physical ability to handle self-defense so this program really comes in handy. There is no gym in my area, so I can't be officially taught. As a remedy, I thought to change my entire 1st mesocycle towards low reps and heavy load for muscle density and change my entire 2nd cycle to high reps with moderate load for muscle growth. Would this be suitable ?
Yes, that would be fine 👍
Great video. What would be an ideal strength training RPE for this kind of athletes ?
7-8 for max strength, 8-9 for general strength 👍
How would you integrate aerobic capacity that's not sport specific or part of regular skills training into a fight camp scenario so that they can peak in that aspect as well.
Thanks for the all the great content you've been hammering out!
Great question. I would incorporate low-intensity, steady state aerobic training with low-stress modalities like cycling, rowing etc. this will allow you to develop/maintain an aerobic base while allowing the skill practice to take care of specific endurance abilities 👍
Personally, I swim. Ah much at I can. On recovery days I'll do my MMA drills in the pool, alone with double leg shots, jumping knees, etc, before I swim then hit the sauna.
You can walk on chill days, but swimming and running are great tools for the rest of your life basically.
what are the other alternatives for the exercises on the list ? Lower Power, Rotational Power, Hinge ? Is there another video for that on the channel ?
Havent got another video for that unfortunately
@@FlowHighPerformance1Would you care to make a video about the exercise choices please?
Can you make a 3 day version for this?
Maybe at some point in the future 👍
Could I take the example template from this video and use it as a training program?
You could, but it is just an example
Extremely useful information, thank you for putting this up. Quick question: if we don't plan on peaking (just started thai so not fighting for a while) how should we periodize the macro cycle? Should we repeat the mesocycle 1 template indefinitely, alternate between 1&2, etc?
I'd recommend alternating between mesocycles 1 & 2 👍
Great video man, but i have some questions.
If i work on my skills on monday (including rolling, hitting the bag/pads and sparring) and do strength and conditioning on tuesday, will i be able to recover? I have been lifting for a long time and i'm a begginer in MMA. When i started lifting i was told that recovery is the most importent because that's when the muscles grow and also it takes about 48hours for muscle to recover so how will i be able to recover if i work on mma one day and on strength and conditioning the other?
Yes, you should be fine. Here is a video on this topic ua-cam.com/video/qUxQxlEcHoY/v-deo.html
@@FlowHighPerformance1 Just checked it out, thanks man
What a perfect video , thank you my good man 🌹 , but I have problem with trap-bar jump + med ball throw because the equipments for this two exercises are not available in my gym , is there is any alternative for them ?
Yes, weighted squat jumps & plyometric push ups 👍
Thanks you ❤@@FlowHighPerformance1
Thank you
No problem 👍
what a video ❤
Thanks for the video man, i loved it. i have a question tho, and would appreciate if you answered. I am planning on taking some wrestling classes to have good base for MMA but Gyms are still closed so i'm stuck in a home gym doing only strength and conditioning. how do i plan out my training? you have given us 12week plan but i don't think i will be competing any time soon. at this point i'm only doing heavy Squats Deadlifts Bench press and OHP with low rep ranges with some Olimpic lifts and few isolation exercises. and i just add weight/reps whenever i can so i can improve. is that the way to go before i start taking some Wrestling/MMA classes?
Yes, I'd say that would be a good way to train before you start a structured periodized plan in conjunction with your wrestling 👍
Can i do this training for fast bowling in cricket???
Yes. But you may also need to add sprints and plyometrics
this video has been extremely helpful, thank you so much. i just have 1 questions, why would it be less effective to do running instead of cycling for endurance because I always thought that running is the most effective endurance exercise??? and shouldn't I be incorporating more push ups into my workout schedule, I was surprised that it wasn't mentioned???
1. both running or cycling are going to be god options to develop general aerobic fitness. Although cycling is usually less taxing on the joints
2. push ups are just another pressing exercise. these are similar to any other bench press variation
Great content ! I just wanna ask you .what if I train twice a day and Im in off season . should I follow the same strenght and conditioning method? and how can I structure my program to match between my strengh training and skills training and also reduce the risk of injury ? knowing that Im work with hypertrophy style of training five years ago . and thanks for the content
1. In the off-season I would implement more training from the first 1-2 mesocycles described in this video. You may also be able to do more sessions/volume per week if skill practice isnt as prevalent
2. Injury risk is mostly about load management. If you develop any pain/irritation, reduce the workload for those joints. here are some videos on load management ua-cam.com/video/lxgni8igcK8/v-deo.html ua-cam.com/video/MV9MaLruyRQ/v-deo.html
@@FlowHighPerformance1 thanks fo responding 💪💪
No problem 👍
I only have 2 days to train kickboxing. How should I change the gym work out? Also thank you for your effort.
You could add another gym session, and maybe an additional cardio session 👍
Which back extension exercise would you recommend? I'm training in my home gym. Kettlebells and barbell are possible.
any will work
amazing work thx i am mma fighter and going to the gym and just doing bodybuilding staff is not helpfull
Cheers, glad to hear it. There are many other videos on speed training if you look into the archives of this channel 👍
@@FlowHighPerformance1 thx a lot
Ray Robinson got on just fine without having a clue what a mesocycle is. And before anyone starts,he would obliterate any welter-supermiddle alive today. Bottom line is if you want to be a better boxer, box more.
Can you do a similar example with an athlete who competes professionally and therefore has practice 1-2x 5-6 days of the week?
Maybe at some point in the future 👍
@@FlowHighPerformance1 thank you for the reply and I'll be looking forward to it! Amazing video as always❤
If u want to gain power how much session should be in a weak Of power training ?
2-3x / week
@@FlowHighPerformance1 should we do power or strength training combined on the same day or different day?
You can do either. I think it is more practical to combine them 👍
When should I program plyometrics and C.O.D drills ?
These movements will probably be trained during sport practice already. So no need to do extra work 👍
Could I implement this programme if I am not a competitor? I'm a karate black-belt who has karate sessions 3x/week, and I'd like to visit the gym 3x/week, with the one day left for resting. My goal is to simply to strenghten my muscles and joints, to augment my karate abilities.
Yes, this program should work well for you 👍
what are the benefits of having muscle mass versus just being very strong for a particular weight class?
You'd be better off being as strong as possible for a particular weight class. Your strongest and most athletic weight will probably require a decent amount of muscle 👍
can i do assault bike at the end anaerobic system,
yes 👍
Hello, I love your videos ❤
I had a question I wanted to ask if appropriate.
I train at home and I omly have access to light dumbells (which are still heavy for me as I'm new to training). This means no trap bar, the thing for the benchlift, pull ups bar, med ball, etc. What exercises do you think I should do?
I'm not a real MMA athlete so I'm okay with not getting all of the benefits of using weights.
Just do the best you can with the equipment you have. Push ups, weighted jumps, single-arm DB rows etc. can all be good substitutes 👍
@@FlowHighPerformance1Thank you very much!