IMO, if you are starting out in MMA you need to focus heavily on endurance and skill training. 90% of your training time should be skill and endurance. Once you have reached an adequate level and competing as an amateur or early pro, you figure out your style. That’s when the more focused strength and conditioning comes in. So much easier to build up from an endurance base, and MMA skill training will work a lot of the anaerobic.
I hold that one should practice both at the same time. Despite what people say, i think their is an immense edge that you can have over your opponent if you say, back squat way more than them. Strength Training gives you intense leverage over your opponent. As a HS Wrestler i need to train in all aspects, i don't see this replicated by some guys on our team; and im sure within a couple of months i'll be piecing guys up on the mats. I'm nearly at an Advanced Strength Training level thanks to my extensive Weight Training class i took last year along with training at home. The fatigue was crazy but the athleticism and mindset i've gained from combining these practices has been immense. My intuition tells me that if i keep up this fairly intense pace with all disciplines, the gainage will be immense.
I’ve done mma for over 10 years and I wanna give my two cents on this, back before I did mma I did kyokoshin karate and we had a saying. If the oponent is 10 years younger or 20 years heavier, they are on belt better. Strength has such an immense advantage and an insane edge against your opponent, do both.
@@thegreatboppilini9006 Mat skills prevailed brother, I don't wrestle anymore, I'm joining the Marines now so my philosophy has definitely taken a drastic shift, i can recall my first live sessions though got absolutely pieced up brother lmao 🤣, good memories with that team. I should note that the muscle did play an important role, I had significantly more athleticism than some of the guys at my same beginner type of level and thus a very noticeable amount of potential. I never absolutely committed to wrestling I should note, so take that previous comment from almost a year before with a grain of salt. Now my efforts are focused towards endurance, cardio, etc. Most of that strength and muscle that I had before has mostly petered out, I've returned to that mid-low Intermediate level in regards to my Strength Training and my Upper Body's in solid shape but definitely not my main goal now. After bootcamp I plan on picking that grind back up though
The speaker emphasizes the importance of training the ATP-PCR system for high-power outputs and the anaerobic glycolytic system for high-intensity, longer-duration activities. For the ATP-PCR system, non-fatigue, maximal effort activities lasting up to 20 seconds with 2-5 minute rest periods are recommended. Regular strength training, plyometrics, ballistic exercises, and HIIT can effectively train this system. The anaerobic glycolytic system kicks in when the ATP-PCR system runs out during high-intensity activities and produces lactate and hydrogen ions, leading to exhaustion. Effective training methods include compound lifts with high repetitions, HIIT, and circuit training. For the aerobic system, the speaker recommends interval training, with 2-8 minute intervals and short rest periods, along with high-intensity interval training, which trains both aerobic and anaerobic systems simultaneously.
Lol when you said High intensity interval training for the third time I died laughing. I was like ok so you can do hiit for the atp pcr and anaerobic lactic system now I just need an exercise for aerobic and I get hit with the “you can also use hiit btw”. The fact that you can use HIIT for all three of the systems is hilarious
Great video! Found one slight mistake that is very easy to make. You said "all.major planes of major planes : squat, deadlift, push, pull" these aren't the planes of movement these are the fundamental movement patterns but all of them occur in the same plane. There are 3 planes of movement sagittal, front and transverse. All the compound moves you listed take place in the sagittal plane. The frontal plane would be movements such as a Cossack Squat, lateral raises, hip abduction or oblique crunches. And the transverse plane is rotational movements such as russian twists, landmine Twists, woodchoppers ect. Not commenting to be wide, hopefully someone can find this information helpful.
I have a slight problem when people say long term endurance and cardio are not mma specific. While perhaps true for actual fights, you absolutely need a strong aerobic base to be able to train effectively for long periods of time. It also stimulates recovery and helps prevent injury.
Explaining zone of work would be a good way to people learn how to do it. The recomend just 25 minutes ..... well if you do tempo work yes but for zone 2 is not enough
You should incorporate all of them because despite relying on the same methabolic pathway they train different caracteristics. For exemple lifting heavy weights trains strengh while plyometric exercices train explosivity.
In that case, the best program for MMA fighters is CrossFit; the original old school version of the 2000’s & early 2010’s era. Old school era CrossFit would be more than enough for any MMA fighter.
thank you so much for the information, I was wondering if you would consider making a video on the neurotransmitters and hormonal changes throughout a fight and if there is any prep for depleting them I can do
I am so glad I chanced upon your videos, it is so informational. Thank you so much and please keep up the good work. Btw I am a kickboxer and figuring out how to train to have explosive roundhouse kick. I saw you have videos for boxing, wrestling and MMA. If possible please do a video on Muay Thai or kickboxing please.
As always good content. No influencer wanna be coach BS but real methodology. I know all this but it's nice to watch once in a while a learn a few things.. Thank you!
This really makes alot of sense! I do wonder tho, if the aerobic system is more useful than this video makes out; useful also to raise the bar for the intensity of activity possible before engaging the anaerobic system. In a sport with weightclasses, the strength difference is not immense, and cardio becomes more important. So shouldn't you also place some emphasis on high volume zone 2 cardio training.
I think it is important to train all three aspects in a proper MMA routine. HIIT training followed by Strength training can probably train the Anaerobic systems, but its is 100% important to do sprints, morning jogs and rope skipping separately for aerobic training. I think a good solid MMA work should involve all these aspects along with you technical training.
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12 fights, 7 years of training. Still dont know wtf im doing most fight prep...
Sigma
More of your coaches fault if anything
IMO, if you are starting out in MMA you need to focus heavily on endurance and skill training. 90% of your training time should be skill and endurance. Once you have reached an adequate level and competing as an amateur or early pro, you figure out your style. That’s when the more focused strength and conditioning comes in. So much easier to build up from an endurance base, and MMA skill training will work a lot of the anaerobic.
I hold that one should practice both at the same time. Despite what people say, i think their is an immense edge that you can have over your opponent if you say, back squat way more than them. Strength Training gives you intense leverage over your opponent. As a HS Wrestler i need to train in all aspects, i don't see this replicated by some guys on our team; and im sure within a couple of months i'll be piecing guys up on the mats. I'm nearly at an Advanced Strength Training level thanks to my extensive Weight Training class i took last year along with training at home. The fatigue was crazy but the athleticism and mindset i've gained from combining these practices has been immense. My intuition tells me that if i keep up this fairly intense pace with all disciplines, the gainage will be immense.
I’ve done mma for over 10 years and I wanna give my two cents on this, back before I did mma I did kyokoshin karate and we had a saying. If the oponent is 10 years younger or 20 years heavier, they are on belt better. Strength has such an immense advantage and an insane edge against your opponent, do both.
@@chrisdiaz4876did the muscles lead to victory or did mat skills triumph?
@@thegreatboppilini9006 Mat skills prevailed brother, I don't wrestle anymore, I'm joining the Marines now so my philosophy has definitely taken a drastic shift, i can recall my first live sessions though got absolutely pieced up brother lmao 🤣, good memories with that team. I should note that the muscle did play an important role, I had significantly more athleticism than some of the guys at my same beginner type of level and thus a very noticeable amount of potential. I never absolutely committed to wrestling I should note, so take that previous comment from almost a year before with a grain of salt. Now my efforts are focused towards endurance, cardio, etc.
Most of that strength and muscle that I had before has mostly petered out, I've returned to that mid-low Intermediate level in regards to my Strength Training and my Upper Body's in solid shape but definitely not my main goal now. After bootcamp I plan on picking that grind back up though
The speaker emphasizes the importance of training the ATP-PCR system for high-power outputs and the anaerobic glycolytic system for high-intensity, longer-duration activities. For the ATP-PCR system, non-fatigue, maximal effort activities lasting up to 20 seconds with 2-5 minute rest periods are recommended. Regular strength training, plyometrics, ballistic exercises, and HIIT can effectively train this system. The anaerobic glycolytic system kicks in when the ATP-PCR system runs out during high-intensity activities and produces lactate and hydrogen ions, leading to exhaustion. Effective training methods include compound lifts with high repetitions, HIIT, and circuit training. For the aerobic system, the speaker recommends interval training, with 2-8 minute intervals and short rest periods, along with high-intensity interval training, which trains both aerobic and anaerobic systems simultaneously.
You're an unsung hero. Keep up the good work bro!
Thank's bro😁💪🇺🇸
Lol when you said High intensity interval training for the third time I died laughing. I was like ok so you can do hiit for the atp pcr and anaerobic lactic system now I just need an exercise for aerobic and I get hit with the “you can also use hiit btw”. The fact that you can use HIIT for all three of the systems is hilarious
I think he should have called Anaerobic system training Moderate Intensity Interval Training (MIIT)
Great video! Found one slight mistake that is very easy to make.
You said "all.major planes of major planes : squat, deadlift, push, pull" these aren't the planes of movement these are the fundamental movement patterns but all of them occur in the same plane. There are 3 planes of movement sagittal, front and transverse. All the compound moves you listed take place in the sagittal plane. The frontal plane would be movements such as a Cossack Squat, lateral raises, hip abduction or oblique crunches. And the transverse plane is rotational movements such as russian twists, landmine Twists, woodchoppers ect.
Not commenting to be wide, hopefully someone can find this information helpful.
Thank you!
@@usernametaken2tekken you're welcome
I have a slight problem when people say long term endurance and cardio are not mma specific. While perhaps true for actual fights, you absolutely need a strong aerobic base to be able to train effectively for long periods of time. It also stimulates recovery and helps prevent injury.
The fact that this kind of information you sharing is free💯. Respect!
Respect to the channel and the creator. Thank you for this fantastic resource 🙏🙏
Explaining zone of work would be a good way to people learn how to do it. The recomend just 25 minutes ..... well if you do tempo work yes but for zone 2 is not enough
Yo I already knew most of this info but I am impressed by how comprehensive your breakdown was, Good Shit brother.
Very good video and explanation. I have experimented with all sorts of training and I can say that what you said is true. Great information!
Please please please I'm dying for a part 2
Should you try to incorporate all the different methods into your training, or choose 1 method for each energy system when designing your programme?
You should incorporate all of them because despite relying on the same methabolic pathway they train different caracteristics. For exemple lifting heavy weights trains strengh while plyometric exercices train explosivity.
Awesome stuff
At all last the video we've all been waiting for ! Thanks a lot coach 🙏
In that case, the best program for MMA fighters is CrossFit; the original old school version of the 2000’s & early 2010’s era.
Old school era CrossFit would be more than enough for any MMA fighter.
Bro nice video but instead of kickboxing I would choose muay thai because knees and elbows can also be good weapons in your arsenal
thank you so much for the information, I was wondering if you would consider making a video on the neurotransmitters and hormonal changes throughout a fight and if there is any prep for depleting them I can do
amazing video
Thank You For So Much For So much valuable content
absolutely amazing! thank you I will add this to our training.
keep the knowledge going
Ross Enamait's Infinite Intensity is simple and great for boxing or mma
Do you guys train them all at once or should I use a training block of time for each system
I think periodization is key!
Either concurrently or transition from base aerobic work toward higher intensity anaerobic work
Thank you for sharing your knowledge 🙏
This is a great teaching tool thank you !
This is fantastic content
Thanks bro, new sub
You need to make a MMA based workout
Whats the difference between balistic training and plyometrics?
You are greatest ❤thank you for everything
I am so glad I chanced upon your videos, it is so informational. Thank you so much and please keep up the good work.
Btw I am a kickboxer and figuring out how to train to have explosive roundhouse kick.
I saw you have videos for boxing, wrestling and MMA.
If possible please do a video on Muay Thai or kickboxing please.
Genius ❤❤❤
Do one for basketball players 🙏🙏
Volume low?
excellent
WHERE IS PART 2?
Hi! Should i do all the methods in every system or should i only choose one method when training? it would be great if you would answer me. Thank u
What about periodization in training energetic system?
Psychological and physical aspects video?
Saviour
W
E du svensk?
10 to 20 seconds sound sway too long 3 seconds is more than enough...
Somehow became unsubbed from your channel for a few months. Im back
Some people just work for help peoples for free 🙌🏻🫶🏻
As always good content. No influencer wanna be coach BS but real methodology. I know all this but it's nice to watch once in a while a learn a few things.. Thank you!
great video
This is by far the best "science" based material for fight training on UA-cam. Simple and effective in explanation. Keep up the good work
"Whether they are from mountains of Dagestan or not"
What's the difference between HIIT and Circuit Training?
Do a follow up video to this on A training week and how to incorporate this, how Many times a week etc.
This really makes alot of sense! I do wonder tho, if the aerobic system is more useful than this video makes out; useful also to raise the bar for the intensity of activity possible before engaging the anaerobic system. In a sport with weightclasses, the strength difference is not immense, and cardio becomes more important. So shouldn't you also place some emphasis on high volume zone 2 cardio training.
Agree. You need to have a good foundational aerobic base. Ideally low impact but obviously running is king.
Work to rest ratio for boxing is way higher than Mma and boxing isn’t just punching it’s a whole body workout 100% especially at the elite level
And Muay Thai
more than the other guy *
I think it is important to train all three aspects in a proper MMA routine. HIIT training followed by Strength training can probably train the Anaerobic systems, but its is 100% important to do sprints, morning jogs and rope skipping separately for aerobic training. I think a good solid MMA work should involve all these aspects along with you technical training.
Best channel. I've just discovered you
Thank you for the knowledge I will honor it through my discipline as I train ❤
Excellent Vdo sir, lots of thanks for giving knowledge, 🙏🏼🙏🏼
Where is my shiiiiiirt?
Could you do the same for bjj?
This video is incredible
Good stuff
Do a plan for us overweight fat short guys
Just start going to classes and spar and roll as much as your body can handle.
And lift weights for high reps
Great Video, thank you!