Complete Strength & Conditioning for Combat Sports | Programming & Periodization of Training
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- čas přidán 10. 09. 2020
- This video will cover how combat sport athletes can program & periodize strength & conditioning training.
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This is the highest quality fitness content I’ve ever come across. You deserve a million subscribers easily
Cheers, glad you enjoy the content 👍
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 👍
I deeply appreciate your work! thanks for making this for all of us!.
No problem 👍
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 👍
Was looking for this one
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 👍
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'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!
Solid information! Can't wait to put in the work
exactly what I was looking for. LIKED AND SUBSCRIBED!!!
This took a lot of work. Good job. Thank you! 👏
Cheers, no problem 👍
Been looking for something exactly like this thanks 💪
No problem 👍
I just found this channel and I love it. Thank you
No problem 👍
Absolutely outstanding video, fantastic job on this. Thank you very much for the information
No problem, 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 👍
Thanks mate, this is literally the video i was looking for. Thank you so much
No problem 👍
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 👍
This channel is a gem
glad it is helpful 👍
This is excellent! Thank you very much! I will be implementing this into my MMA training
Glad it was helpful 👍
Damn this is great! Thank you for posting! Just subscribed!
No problem, glad it was helpful 👍
معلومات قيمة جدا، شكرا جزيلا
good work on the videos bro! u make it simple to understand!
Cheers, glad to hear it 👍
this is so helpful, thank you so much!
no problem 👍
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.
Great explantion and so organized video. !!!☺☺
Glad it was helpful 👍
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
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 👍
Thanks for sharing this information 🙌
No problem 👍
Awesome video brother! Extremely well explained. Touche sir, take a bow👏
Cheers, glad it was helpful 👍
i really love your video's
an excellent explanation
Glad you like them 👍
Good quality video!
Thank you very much.
No problem 👍
I'm.. I'm flabbergasted. I have some questions but I'll watch this 15 more times before asking those. Wow. Bravo, sir.
Cheers 👍
just ... a masterpiece
Cheers 👍
Thanks a lot, couldnt find it by myself
No problem 👍
what a gem
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 👍
Thanks bro 🙏
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 👍
what a video ❤
God bless you with long and happy life ❤
Thank you
No problem 👍
Excellent content
Cheers 👍
DEEEM this is gold man
Cheers 👍
Very intelligent and interesting presentation
Glad you enjoyed it 👍
Thanks bro. You very very good and nice. Keep moving
No problem 👍
I cant believe this is for free. Great job!
Glad you found the video helpful 👍
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 👍
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!
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 👍
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 👍
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 👍
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 👍
Top bloke
cheers
thank u
No problem 👍
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 👍
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 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 👍
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 👍
Awesome video, thank you for sharing! Would you recommend this program be used to peak for one event for a Pro MMA fighter/Boxer/Thaiboxer, or would it be better used for a Grappler competing a few times within 2 months? Or does it work for both?
Thank you again !
It could work for both, but it is best suited to peak for an event 👍
@@FlowHighPerformance1 Thanks!
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 👍
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 👍
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 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
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 👍
Hello Sir, i just found your channel and i am highly impressed! I am a Karate Ka and i would like to give your template a try. What substitute exercises would you recommend for Trap Bar Jumps and Med. Ball Throws, since i neither have a trap bar nor med balls available. Thank you sir, great content!
both can be replaced with any form loaded power exercise (squat jump, db box jump, broad jumps with a weight vest etc.)
Great , we need a anual please
Possible at some point 👍
@@FlowHighPerformance1 thank you so much ! So brilliant information, keep doing !
Wow this is spectacular! If I don’t need to peak should I just keep repeating cycles 1 and 2?
Yes, id say so 👍
Amazing video! How many percentage would yo apply in heavy, moderate or low LOAD? And for Conditioning, What intensity for 30-45s work for example? 80%VO2MAX?
I wouldn't prescribe % of 1RM for power exercises. It doesn't matter what the exact loads are, as long as there is a difference between heavy, moderate and light.
For conditioning, again I wouldn't prescribe %Vo2max either. The speed with naturally adjust to the duration of cycling anyway. Eg. 10s intervals will obviously use faster speeds that 45s intervals
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
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. 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 👍
Thats a great video 👍 and for free
Glad you found it useful 👍
Thanks for the video! What if you don't have a competition planned for the next year. Would you just repeat the first block/meso cycle?
Yes, or you could still do a practice peak 👍
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
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 👍
Great effort the workout looks great! Well what can I replace cable row with? and can I do jumps with barbell or holding 2 plates,can I replace med ball rotation with barbell plate rotation? Thanks.
1. you can use any rowing movement - eg. SA DB row, barbell row etc.
2. you can do jump with a barbell or holding dumbbells
3. yes
Thanks that helped.
Hey, thanks for a great video! I have one question though. Why did you put the power exercise before the maximal strength exercise? What do you think is better from a physiological standpoint? Ive heared from some coaches that they prefer doing max strength first and then power. What do you make of this?
Thanks :)
Generally speed/power training would come first as it is the most 'fatigue sensitive'. However, max strength training can potentiate power training if it is low-volume, and enough rest is allowed between exercises 👍
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
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, I have a doubt tho, should this be done before training camp or during?
Can be either. Earlier phases can be done before, peaking phases can be done during 👍
I obtained very good knowledge from this video, but i have some questions question. Should we go to failure on the heavy load low rep power exercises in the 1 meso cycle, and do we not go to failure in the 3rd meso cycle and only focus on the form and speed of the movement without too much fatigue or going to failure.
You dont go to failure on any of the power exercises. These should be purely for quality, and not inhibited by fatigue 👍
But how do we progress on them if we do the reps same weight at the same speed (in mesocycle 1) dont we need to go atleast near failure or when do we determine when to stop
Hi, sir. Do you think this is sufficient to further build and maintain large muscle mass? I'm into boxing and strength training/hypertrophy training, but I'm planning to reduce my workload on the strength/hypertrophy training because of some certain reasons. Thank you! Love all the videos you are uploading.
Hi,
this video is just an example to demonstrate the principles - not necessarily a program to follow.
As a general rule, you can probably maintain muscle/strength with around 50% of the volume that you have been doing 👍
Same man doing boxing but I WANAN train hypertrophy and put on size/muscle
Could the endurance day be replaced with a gym day? And if so, what exercises would you recommend on the third gym day? Thanks for the very informative video.
Yes. Probably just more of the same training on the extra gym day 👍
Great content! Just found your channel,
So I was worried that training explosive movements and strength movements in the same session would interfere with each other’s adaptation, so this is not the case? Thanks !
No, they won't interfere with each other 👍
@@FlowHighPerformance1
Hey thanks much for the reply!
I’ve always had a worry about an interference effect.
I do have a question that I can’t find the answer too and it’d help a lot if you could.
If I had a Plyometrics session and followed it with a sprint interval session, completely separate, but right after.
1/4 work to rest. Full effort, max heart rate. keeping quality per sprint high.
Would there be an interference effect on my power adaptation from the plyo session?
I would say no since there both of the same nature working fast twitch fibers. But Idk since the 2nd session has an endurance factor.
Good question. I don't think there would be much of an interference effect if any as long as volume of not excessive for the repeat sprints 👍
@@FlowHighPerformance1
Hey thanks much And great content.
Can you do any supersets in it? Or isn’t it good to do like a 3-5 rep heavy bench supersetted with a quick low rep movement for example a 5 rep assisted banded push ups
Yes you could superset some exercises to save time.
That is called contrast training. Check out this video for more info czcams.com/video/Piv_t6-HgjQ/video.html
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 czcams.com/video/qUxQxlEcHoY/video.html
@@FlowHighPerformance1 Just checked it out, thanks man
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 about movements like sled pushes, bicep rope weaves and landline shoulder pressed. Where would these fit into the schedule
These seem more like conditioning drills. That would fit into the off-season general conditioning phase 👍
Can you make a training plan for boxing with periodaization.....
unlikely. This channel is now focussed purely on muscle growth & fat loss
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 czcams.com/video/lxgni8igcK8/video.html czcams.com/video/MV9MaLruyRQ/video.html
@@FlowHighPerformance1 thanks fo responding 💪💪
No problem 👍
Do you have any suggestions on an alternative exercise for rotational power? My current gym doesn't have med balls that can be thrown, nor a wall that is sturdy enough to be thrown at
There aren't many ballistic rotational exercises unfortunately. I would recommend to substitute this with other linear ballistic exercises like squat jumps etc.
Can I do longer work intervals in the 2nd mesocycle for cardio? E.g. 3 min moderate to high intensity runs followed by 3 min walk/lateral strides.
Also, what would the specific work-to-rest ratio look like for a boxer in the 3rd mesocycle?
Yes, you definitely can if it more specific for your sport.
For a boxing a 2-3:1 work:rest ratio would probably be about right 👍
Thanks for the information I have a question how hard should the sets be should they be around complete failure ?
For power exercises - focus on speed & quality rather than proximity to failure
For max strength lifts - train around 2-3 reps in reserve
For accessory / general strength lifts - take each set close to failure, around 0-2 reps in reserve
How can I fit in long distance running short distance running strength and conditioning and then boxing all in one week can u please make a weekly routine for someone with 5 boxing sessions weekly while still fitting in running(sprints and long) and S+C
boxing might act as some conditioning itself. So you might not need all that much extra endurance work 👍
@ 5:54 would active recovery for Wednesdays and Sundays be beneficial to productivity for the athlete?
Yes, I would say so 👍
are there any alternatives for med ball throws and hip thrusts. My gym does not have med balls. Can resistance bands rotation or landmine rotation be used instead of med ball throws? thanks
I'd recommend ballistic movements to replace med ball throws (box jumps, plyo push ups etc.)
Any hinge movement can replace hip thrusts (deadlifts, back extensions etc.)