The Ultimate Endurance Guide For Fighters [Aerobic, Anaerobic, ATP, Lactic Acid,]
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- Опубліковано 5 лют 2025
- Join Coach Phil as he tailors the principles of anaerobic and aerobic energy systems for fighters, focusing on ATP production for improved endurance. Perfect for combat athletes seeking to elevate their power in quick bursts or maintain energy throughout longer bouts. Unlock your full potential in the ring with this targeted endurance guide.
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Bio -
Phil Daru is the Head trainer for some of the top athletes in the world and creator of Daru Strong Training Systems and founder of Daru Strong Performance Center. Daru has degrees in sports medicine and exercise science from Alabama State University where he played division 1 football. Holding certifications with Certified Strength and Conditioning Specialist (CSCS) Certified Functional Strength Coach (CFSC) Functional Range Movement Specialist (FRCms) and Kabuki Movement Specialist (NSCA-KMS).
Daru then began a career in MMA and turned professional at 21 years old where he then developed his own systems for training fighters. Daru has also competed in strongman, bodybuilding, and Bjj Gi and No Gi and currently competes in powerlifting. He has worked with well over 200 plus fighters including world champions like Joanna Jedrzejczyk, Dustin Poirier, Edson Barboza, Junior Dos Santos, Frankie Edgar, Tecia Torres, King Mo Lawal, Andrei Arlovski and many others. Coach Daru is a two time award winning Trainer of the Year for the Florida MMA Awards and Nominated for the Trainer of the Year for the World MMA Awards. He has been globally recognized for his contributions in combat sports performance and has traveled to over 10 countries teaching and mentoring. We want to welcome you to this channel and hope you enjoy the content!
The level of knowledge and the ability to communicate it effectively here is really impressive! Awesome video!
Awesome overview, bro! I really learned a lot. Time to really dig into this stuff.
As always much appreciated and remember always forward 💪🏾✊🏾
Wow what an amazing video. In camp now 💪🏼
great explanation, i learne alot today.
OUTSTANDING VIDEO! Thanks for breaking down this level of sports education. you have a keen eye for detail.
Another gem from this great channel!!! this type of information is a gift.
This info for free is crazy
This is a great informative video based on scientific knowledge. Thanks.
Cool shit. Putting this into practice currently.
Can I get your timetable please?
Exactly what I needed for the program I’m building for fencers 🤺 mind sharing what podcast episode it is where you go deeper?
Much appreciated!!
Hi Phil, got a question about this video. Are you suppose to train all these drills on the same day and how many sets are you suppose to repeat each exercise? Before moving on to the next?
No these are examples of each type of endurance training needed for combat sports. I have several videos on programming this on my channel as well
Does going to the gym in bike for about 30 minutes at low intensity count as a aerobic capacity workout?If I alternate with sprints of 15s 45s of low intensity,Does that count as an aerobic power workout?I mean just to know if I can use my time more eficiently.Thanks for your videos.
Best way to train Aerobic power is to consistently keep a pace that keeps you in zone 1-2 heart rate (for me it’s about 120-150something, I’m 21 and 225lbs/100kg+). As for aerobic alactic power the simple way would be to do sprints or high power reps, preferably not exercises that are too grindy or require a lot of attention to form like KB swings or deadlifts. Instead, the prowler or concept 2 rower or just sprinting for about 10/15 seconds would be good. doesn’t need much mindfulness to them so you can focus purely on using 100% force every time. Also I sprint up hills and stairs to reduce my max velocity so I’m less likely to injure myself
I don’t like to mix up the 2, I dedicate different workouts (even if it’s different times in the same day) to each individual thing. Hope it helps!
Do one for speed and power training.
11:57 yes i had LSD once too.. super intense!
I bet
Do you need to perform „endurance exercises“ (Sprints, Bile) for alactic power or are compound exercises (power cleans, sandbag to shoulder) in the 1-5 rep range enough?
You can use any modality as long as it matches the methods that was spoken about
My boy Phil Daru. Restock the Type A shirts so I can buy one please
15 min of video time with hours of knowledge, insane
How do you feel about just increasing the weight on the prowler . For me, then the sprint aspect is irrelevant as you're pushing with maximum effort . I do this in my gym and it absolutely wipes the floor with ya . There's no room to hide .
Wich bodyweight exercises are the best to do lactic power? I find sprint, or fast Jump rope hard enough to work on this? I don’t have assault bike, rower…
How does heart rate zone training tie into this?
Hey man, I really couldn‘t find any helpful information on this, but why are the 10/20 and 20/10 intervals like standard on almost every airbike? As there seems to be nothing closely remote mentioned in the video, except maybe the 6-8/30 interval for alactic capacity - but even in this case there is quite a big difference.
@PhilDaruStrong Why have you sequenced lactic power in the pre-camp phase, and not lactic capacity (which is in the in-camp phase)? Is it to allow fighters to focus on first building the explosiveness and power needed for their specific techniques and movements? Which lays a foundation that enables them to execute these techniques and movements over an extended duration?
Yes we want to establish the ability to push those intensities first before we build on its capacity to sustain output
@@PhilDaruStrong appreciate it!
Time for a book big dog. @passive income for life!
My book is being written now should be out by early 2025
@@PhilDaruStrong salute
@@PhilDaruStrong Will there be a European publication?
Daru, please make videos with simultaneous translation into Spanish or with subtitles. Greetings from Santiago, Chile.
Coach i wanna ask something.. Is it possible that some people are really slow twitch.. I am a boxer, have limitless cardio, good volume of punches.. But im slow and lack power...atleast looks like it
My coach says my gameplan should be to fight pressure and tire my opponents out... It sucks beause my favorite boxer is GGG, who is also a pressure fighter but he was a power puncher .. I can deal with the lack of speed but atleast gotta have power
Can i change my attributes?? Can i have both power and stamina ??
Phil which podcast episode # do you dive deeper into with these systems ?
Re-launching the Daru Strong Podcast episode will be out in a couple of weeks
Quick question, do you incorporate all of these in the same workout, or work these on different days?
Different days
@@PhilDaruStrong thank you
So, should we do “lactic power” conditioning and “aerobic power” conditioning when we are not in camp?
Lactic power, aerobic capacity 2-3 days and 1-2 days of aerobic power
@ i am struggling whit week schedule. If I do 3 days judo and I have 4 days for gym and conditioning, I am doing 2 “short” lactic power conditioning after weights and 1 “short” aerobic power after weights. So my 7th day I can use for easy running, aerobic capacity
It is ok??
PD: I only can training once a day
With limited time and all year sport for amateur boxers, how can you implement these programs?
This is why I have a full mentorship program for coaches and athletes that goes over a complete breakdown of how to organize and program out for all combat sports. Also have my first combat sports book coming out by the end of the year that goes over this in deeper detail.
Are you Focus on pulse while you train and rest? Then higher pulse then better and the lower pulse 120 that's mean is finish rest can we work that way?
Depends on the method and stimulus your looking to adapt.
Aerobic power should be right around your aerobic threshold
Lactic capacity should be at youth LT
Aerobic capacity should be at zone 2 HR
As far as recoverability you want to drop HR to under 120bpm when doing intervals
Can I do all of them for one session? Also, how many set? you have not stated that.
bc you shouldn’t do all of them in one session .
How come, I was going to do 5 sets of each
Is maximal aerobic speed the same thing as the anaerobic threshold or are they different?
Vo2max
🎉🎉🎉🎉
Is that true With lactic Capacity training gon'na burn our aerobic system ?
I am guessing big muscles need more oxygen. It doesn't kill it but you'll need more training or something to enhance it (like EPO).
Hey Phil
I have a doubt. Do you have any programs to hit really hard or develop knockout power which could knock anybody out?
To give you some background I am learning combatives from Lee Morrison( I am sure you have heard of him) and in his curriculum he calls primary tools which are Palm Strike, Headbutt, Elbows, Knees and Hammer fists.
So do you have any programs which would develop knockout power in these strikes? I mean specifically designed for Punching power to cause a knockout in a street fight or a self defence situation.
Just scroll through his video list. He has covered that many times.
Bro what’s gonna give you knockout power is technique, establish good technique and power focus on that then supplement with strength and conditioning work…also, go to boxing if you want knock out power I promise you so many people get into MMA with out a base and are truly watered down in everything , im not saying Muay Thai and other stuff doesn’t have it, it does…but if you want truly defined punching technique and power and coaching go to a legit boxing gym not some corporate circuit gym it’s worth it trust me you’re gonna waste your time
Are these just examples of conditioning and not necessarily meant to be done in the same session or is it fine to do these as part of one workout? Just wanted to make sure it doesn't create any conflicting adaptations.
I heard it was best to separate certain conditioning levels but I could be wrong
@@jabarihaymond7704 right that's what I was wondering. Looking at the video it looks like a compilation, so I wasn't sure if it's recommended to do these together or on different days or even different phases of a fight camp.
It’s not a compilation these are all the systems used in fighting they need to be adequately programmed to in a periodized format to improve performance. I have plenty of videos on that.
@@PhilDaruStrong understood. Just to be clear, the first 3:20 of your video, are those exercises that make sense to do in one session, or are they representative of different types of energy systems being worked are should probably take place in separate phrases of camp/pre-camp?
What rower is that boss?
Concept rowers
Дайте перевооодд
All this terminology is giving me a headache
Take an advil
Yeah but Jakes insane work ethic is fuckin inspiring and makes up for Phil's verbal diarrhea hahaja
firstly, lactate is not an acid, secondly, there is no such thing as an anaerobic energy system, all systems in the body work together with the participation of oxygen..
True but as a general concept most people do not understand this.. If you want to be precise we’re working utilization of oxygen with this paeticular protocol you speak of. And yes lactate accumulated with insufficient buffering capacity causes acidosis. If we’re talking semantics then yes it’s not actual “lactic acid” but an increase in hydrogen ions.
Phil- why do you say “true” in reply? Yes about lactic acid= increase in hydrogen ions and lactate not being an acid but surely by definition and in fact the anaerobic systems - phosphagen and glycolytic - produce energy without oxygen? It is true that “all systems in the body work together” and the relative contribution of each system changes but surely not that “there is no such thing as an anaerobic energy system”? I would be interested to hear further from both of you on this.
Can you provide an article support this cuz am curious to know more
Firstly lactate is a compound of lactic ACID
Secondly there is such think as anaeroboc energy system, and the fact that the aerobic is present at all times (let allone due to the fact that we are aerobic life forms) does not change that fact....
@@PhilDaruStrongwhy wasting time on ignorant people by replying?
Let us handle these clowns 😅
Thatnk you for that incredible free content as always Phil. ✊🏽💪🏼 #DARUSTRONG