Fighter's Sprint Workout for Fight Preparation
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- Опубліковано 3 сер 2024
- Our buddy Ricardo fights this Saturday, so to help him prepare, we put him through an intense sprint regimen. If you are preparing for a fight, roadwork is essential for your training -- sprints being a high priority. As a fighter, you must understand that here are 3 energy pathways:
1. Aerobic (3+ minutes)
2. Anaerobic (30 sec - 3 min)
3. ATP-CP: Phosphagen (1-30 sec)
As a fighter, you must train all three areas, since you will tap into each of them throughout the fight. This sprint workout is designed to specifically improve upon the third area, helping you to prepare for those times that bring you to full exhaustion with a high heart-rate. This is a prime example of the saying, "Train hard, so the fight is easy."
Coach PJ's channel: / @trainwithpj
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shanes not even fighting and he was getting critiqued i love it
Gettin fancy on us with the drone intro 😂
Sprinting and fighting go hand in hand 🖐 🤚
Good warm up routine and work out. I'll definitely incorporate it into my boxing training! Good luck to Ricardo! Let us know how he gets on.
Brilliant coaches, good luck Ricardo
I have a fight in 4 weeks so this is perfect ... Thank you
This is what i was looking for, thanks.
Love this video. Very helpful
I love your videos Shane. Long time fan!
Love the content, thanks!!
first fight in a month. one of my coaches recommended sprints so i checked this out. great video!
these are some very good drills
Who has watched since before 500 K
🙋♂️
@@fighttips LIAR
Idk, been here since he had dreads tho.
since he started posting street fight videos with ant 😹 i wonder what happened to him
Ye I remember ant
Awesome stuff shane. Thank you
did you win?
Shane is super coordinated!
Switched to sprints and swimming instead of long distance running into my Muay Thai training best decision I ever made thanks guys
aw man you guys in redondo beach? I grew up in torrance and moved away not knowing that the south bay is home to a huge collection of amazing martial arts gyms of every style. Love the videos and the fight coaching and prep with ricardo, great video series!
are you going to film and upload his fight, i really wanna see how he performs in the ring
That intro cinematography 👌👌👌
Great work out, looks like fun. Sprints are a killer lmao.
Omg drone footage yaasss!!!
PJ’s hair is looking fresh 👀
This warmup really looks like a track and field one I did with my team, its so amazing how different sports can incorporate the same workout but for different reasons!
True! Here in Brazil we did something similar in a chinese boxing training in 2015, in preparation for an event in which some of the team members had fights scheduled. So we see how the different sports can use the same science drills.
As a sprinter I approve this video
Ricardo is back!
6:24 thank you for the workout coach. Oh that was warm up?
Drone intro blow my mind
Definitely incorporating this into my boxing training 🥊🥊
That's what I like to hear! 🤘
It feels nice to be early
I was watching a video of yours and the noti came up 😂
You know the way to my heart
The damn whistle is just so fkin pleasant while listening w headphones
Great stuff guys! Also, the 'Triple Extension' #5, is actually Flexion at the hip and knee, the only Extension move is ankle plantar-flexion.
And #11 is a C-skip pattern. Still a great warm-up, I'm just being a pain.
It is triple extension in the standing leg which is the primary focus in that exercise
I got my first fight in Denmark in 4 months lol nervous but exited can’t wait training hard for it this vid is perfect thanks
All the best for the fight sir! Sköl! (Dane pun, I know).
Omkar Ramdas Thanks man will let you know how I get on!
@@wibb20000 did u win?
30 second sprints with 2 minute rests. Just 4 sets. Does anyone else consider that a low number of sets for a sprint workout or is that correct for a guy prepping for a fight?
I do but to be honest I don’t know what I’m talking about.
A good idea would be to try the session once, see how you feel, see how you recover, and then if you feel like you can do more add a sprint and reassess.
That’s what I’ll be doing.
Dope ass intro 🔥
He for some reason reminds of Dillon danis , love it
Thanks from iraq
I sprint home when my wife calls
😂😂
Should of did some Man U (Manchester United) sprints or 1 minute runs and 1 minute rest, repeat. Those sprint are killer
Прекрасно
Notification gang :D
Shane I need you and PJ as my coach
pay up and move there
Shane could you give me ways to work on my conditioning and practice boxing still because I have a fractured ankle but have a boxing tournament in January for golden gloves😬 do you think swimming with upper body would be alright?
It's very similar to Stephen Thomson's warm up.
Yeahyeahyeah..great tips but ... can we talk about that intro tho?
Hey shane i was watching your older vids and realized you used to use the phily shell alot but not anymore why is that. Is it just not good for competion?
Where do I go to train with you, and how much does it cost?
Yo how’d you do that opening shot?
Would be nice if you could do simple sprint technique breakdown
look on a track and field channel there are plenty of videos
How many times a week would you recommend? I have my 1st usa boxing match next month
Shane sir I have a question :
What happen when we eat a chocolate or very sweet thing before fight? Does it helps?
Can you do a video on how to conserve your energy when you are boxing a taller fighter?
he already made it 1 year ago
Aurelius Alexander could you post a link? I can’t seem to find it.
*This workout doesn't work!*
It doesn't get you bald!
Ahh, I now know that's a "One Punch Man" reference 😂
@@fighttips, ah finally.
You have become a Man of Culture
fightTIPS I REMEMBER A VID AND PEOPLE WERE SAYING
100 push ups
100 sit ups
100 sqauts
10 k running
and you didnt know what they were talking about lol
Can you do more boxing vids pls
Have a question for fighter : do you think that the size of hips had an impact on kick abilities?
I got myself large hips and it's very difficult for me to build leg flexibilities, on the other hand guy like Justin Gaethje (whom I think got very narrow hips, maybe in comparison to the size of his shoulder🤔) is very efficient in leg kick...sorry for my English I'm a random French guy...
If by abilities you mean power , no , it doesn't affect it, if you mean in flexibility and how high you can go then yes, some people are more build for kicks than others.
But you can still be a really good kickboxer, just throw a lot of leg and body kicks, maybe you can work more on your boxing to compensate. Turn your weakness into an opportunity ,a strenght
Prospero big hips have higher potential for power (if they are strong) but kick a little slower and it’s harder to gain flexibility.
Girls habe evdn bigger hips and have no problwm with leg flexibility
It is not about hip size but more about how your femur connects to your hips, you can tell for example when trying to do a side split, do you feel the burn of the stretch inside the thighs or you feel a weird pain on the outside of your hips (the femur smashing into your hips)
Hi,
I live in Quebec Canada where we have snow and ice for at least half of the year. This makes it pretty difficult to get sprints done without risk. Is there an alternative exercise that you would recommend?
Search on the internet for indoor turf fields holmes I live in Calgary I had this issue or a rec center that has an indoor track
this yes couch killed me
(Polish equivalent of that is really funny )
Can I do this regularly like once a week?
btw whats a man gotta do to get a sugar ray Robinson technique video i know your busy but pls do one would great
I think you should hit up MMAshredded for that one haha
Hey Shane, would you recommend hill sprints over normal flat ground sprints?
Both!
@@fighttips Ok, thanks!
This is Aviation field in Manhattan Beach/Redondo Beach on Aviation Blvd. I know because I've scored a lot of goals at that field!
Straight leg kicks
Butt kicks
Karaoke run
A skip
Triple extension
Foot taps
Reverse lunge
Lunge twists
Inch worm
High knees
A skip knee out (my favorite:] )
Holy crap 2.4 mil I remember when you had 600 k
How many days a week you suggest to do it? Everyday for when you have a fight?
nah definnitly not fam sprinting everyday like this can get you injured i remember shane doing a video on roadowrk and he said never do sprints more than 3 times a week
Did he win his fight?
If I’m an amateur boxer doing 3x 2 minute rounds how many sets of these springs should I do?
5
It’s funny. I played high school football and we did a lot of these drills, but no one taught me the proper way to these drills
How many meters are the sprints in the actual workout?
Or you only count time?
Like Chris Heria said, never start a car without the engine warmed up. Warming up and down is essential.
Mhm
I wanna see shane collab with phil daru or firas zahabi
he have collabed with firas zahabi
Random question but how can I get trained by you im from dallas?
Join the Team Network on fighttips.com 😄👍
I don't think i've ever seen the karaoke run called the same thing twice. At my old school they were called grape vines
Hi
1
I really like watching your videos alot and I've been watching them recently but I have a question I am 15 years old I've been training MMA for about a 2 months now 4 times a week and I want to become a pro one day but the problem is even though I train I don't feel like I am training enough I want to train alot more than this but I have school homeworks they are preventing me from training to my max I won't leave school but what should I do who else has the same problem?
Don't worry mate, every fighter has the same problems. You need to relax and do what your doing. You say your training 4 days a week but you never said what type of training. 4 days a week in the gym is more than enough ,possibly too much. I would recommend 3 nights in your gym doing circuits and 2/3 days running in the mornings for 30min before school. Challenge yourself in the runs with hills etc and you will be more than ready to fight. If you really love your gym and need the 4th night work on technique. Rest is very important to prevent injury.
2 other things, train as hard at your diet as you do in the gym and get a goods night sleep. Good luck young man.
@@gerryboy3699 thank you very much I really appreciate your time and the tip
@@MMA-or4vu good luck bro. You will be a champ one day! Keep it up🤙🤙🤙
@@gerrymosquera4726 thank you!!
MMA1352 3 I ALSO HAVE THE EXACT SAME PROBLEMS THE BEST THING I FOUND IS TRAIN EARLY IN THE MORNING AND THEN LATER IN THE DAY GO TO THE MMA GYM AND TRAIN THERE TOO BUT BE SURE TO SLEEP WELL AND EAT SO YOU DONT GET INJURED ALSO WHAT WEIGHT AND HEIGHT ARE YOU AND WIL BE LATER WHEN YOU BECOME PRO
All hail shane
shane question, i been watching for years but i never overcame the issue of shaking to the bone before a fight even if im obviously going to win, why does that happen
Its human nature tbh.
@@sebastianrec250 human nature is gay
why are u gay.
Huh
@@TalibanzMac why'd you delete "who said I'm gay"
That's what had me confused
Weirdest reply in existence
Otherwise why're you so aggressive
Great warm-up and workout. Could lose the whistle though.
If coach wants to use it, he'll use it. Sensitivity of a whistle is not needed mayn
It seems silly to use that with two people standing right next to you. It’s not like it’s a team spread out on a field. Get real, Mayn.
Yeh I thought why the whistle when there is only 2 people right next to you lol 😆
Grow up you whinging bittch
Can I interrupt ?? Before doing sprint workout, I do warm up that's very similar to the actual workout, most of it is just jumping and pistol squats while running nonstop for 5mins, after a short time , your legs will be very light you wanna run right now , try it and tell abt your opinion...
I remember when shane was a pale skinny 16 yr giving I me advice on street fights haha..now he wearing designer clothing
with drone shots and muscles hahaha great shit
1:50 so you are saying that to get ready for a fight I should kick my own butt? ;)
I can only full sprint for like 6 seconds
Is it at least fast?
@@diegohall8733 Faster than average but still not faster than that fast kid who always beat you :(
Try to go 30 sec sprint. What ull do is sprint 10m, touch ground, turn back, 10m sprint. Since u stop and turn ull breathe. But can push longer.
this man said hamstrings drives power into punches...
Coach PJ is a great coach but he ain't no west coast coach -Shane 'I had curry before this' Fazen
I might be the saddest person here. I'm watching this with my broken foot.
You Don't Know Me get well soon brother
@@pergioserez thanks bro.
But there's a good side effect. My left leg became stronger. 'Cause I'm lifting all of my body weight on it😅.
I wish I had my foot broken.
I used to be a fighter. But I have an arachnoid cyst on my brain... can't get hit in the head. I wish I could just spar for one more time...
First
Jogging is better than sprinting...just look at fighters in Thailand
Donda wati who?
jogging will only help your aerobic which developes slow twitch muscle fibers which can last long but aren't very powerful, sprinting is anaerobic which developes fast twitch muscle fibers which can create lots of power in a short amount of time (explosiveness) but runs out of energy fast. For any fighter i would do both, end of story
Bolt could be too much powerful in punching power like Wilder.
Fuking love you
Gaaaay
dats ga
curry taste bomb af, but it makes me feel hella sluggish. Especially right after grubbing it.
Hey shane how to fight a fat guy cause according to a fat guy punching in his body doesnt affect him. Causr of fat so how?
That does not look like head over foot running.
I think it is funny
someone who's undergoing post-foot-injury here...
If you're fighting in 8 days I don't think now is the time to start sprint training.... you should be tapering.
Tapering began after this day 👍
First comment
BRO WACT THESE ANIMES
HAJIME NO IPPO
BAKI THE GRAPPLER
DRAGON BALL IM TALKING ABOUT THE FIRST SERIE WHEN GOKU WAS A KID
Chill
Whistle? Calm down 😂
🔥
fair fight
1:56 🥊💟
👇 👇 👇💖
Wanna see Shane collab with connor McGregor