Strength & Conditioning FAQ's for Boxing/MMA
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- čas přidán 25. 06. 2024
- We brought on UFC coach, Adam Lerner, to talk about the science behind strength & conditioning for boxing and MMA fighters, because one of the most common questions we get on FIGHTTIPS is: "should fighters lift weights?" Coach Adam and Shane discuss different programs and theories based on body types, Muhammad Ali & Mike Tyson's regimen, and the importance of joint stability exercises for injury prevention and developing power.
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The bar on the bottom with topics was genius dude
Yeah, that was a helpful guide to remind this viewer what topic they were focusing on. I'd like to see more of that.
Straight up
You can spilt your videos into chapters in a similar way so the red progress line is spilt and the titles come up when you click on it
@@GuinessOriginal this is a new feature and wasn't available when the video was uploaded. Shane was ahead of his time
He got that from Tony Jeffries 😆
Part 2 of this video will cover specific exercises and rep ranges for joint stability, which is essential for injury prevention and developing power in your strikes -- STAY TUNED!
Really love that topic and how you showed wich specific part is talked about in the moment! Awesome work!✔
And greetings from Germany!🔥
Well timed too. I am coming off a QL injury, and have some imbalances to resolve.
Can’t Wait!
ok, becouse I was going to write: show us some excercises you bastard :-)
That's awesome. Thanks a lot for making this video Shane. I was actually looking for information on how to incorporate weight training into my mma training. So this 2 parter will really help me out.
this was very helpful, thank you Shane. I will be anticipating part 2
Ah, great to hear -- thank you, sir! Hope you've been well 🙏
SHANE YOU MADE IT
Why didnt you say HheeLLO?
YEEEeelloowww
Lo0l I just came from a MindSmesh vid. This was not even recommended. Nice coincidence.
Long story short: Yes.
Longer answer: just lift wisely and in the way that it's gonna help you achieve your specific goals.
you a big midget: dont lift a lot of weight you are already strong, focus on the technique
you a tall lean guy: lift a lot of weight early in the camp, not too much so your muscles dont get damaged more than necessary
@@knuckle-sandwichmma681 Why not lift weight if you're strong? You should work with your genetics!
You should be focused on the technique all the time, lifts without proper technique can be harmful for you.
I'm not talking about the camps only, I'm talking about lifestyle. You shouldn't be sore before fights (tbh some people prefer to be so, but it's really rare) to be quick and feel well, but that doesn't meant you can't lift. You still can build muscle without getting sore if you apply proper techniques and most importantly allow your body to rest and rebuild via nutrition and good sleep.
Wszystko jedno i said dont lift a lot. Its not for lifestyle. Read the title. It says “for boxing/MMA”
@@knuckle-sandwichmma681 Its a part of the life, so I call it a lifestyle.
'A lot' can be interpreted in a different ways. You should be focused on your MMA, etc. Trainings, but you should lift. A lot may mean 6 trainings per week, or 3 per week. IMO you should be doing both, but focus on your fighting trainings and mix strength trainings into your week plan.
Wszystko jedno a lot means to me just enough to keep urself in form
More videos on exercises for Fighters extremely beneficial whether with free weights or body weight . Great video
Look up Phil Daru on CZcams. He’s the head physical training coach for American too team
Adam: "punching is a plyometric movement."
Shane: "Right"
Adam: "Right"
Shane: "Right"
Jokes aside this is awesome and much needed. Can't wait for part 2!
But that's not how it happened...
It was Shane'right right' Adam 'right'
Shane, man! You're at a level of maturity and mastery of both the craft and teaching that your structuring of this video with the subject line at the bottom has me blown away! This was super informative and had a sense of "teacherness" above the average.
Congrats and thanks a bunch to the both of yall!
Shane loves what he does, and that's why he has 2 million subs.
Full range of motion, explozive reps but not too heavy lifts is what i do in the gym, and really help me in mma too.
Dev1lBoY Scorpius what are your go to excercises?
Agreed! I box and I’m pretty lean and naturally muscular but not “big” at all. I love explosive reps with exercises that mimic the movements and skills I use in the ring. I’ve gotten some great tips on Phil Daru’s channel for specific exercises that translate to punching power.
@@Haroooon_ lCompound lifts
I do powerlifting and bodybuilding(mostly for aesthetics) but I also incorporate a routine for explosive movement like the hang clean because that movement trains you for lifting your opponent up like a suplex, right now I’m an undefeated amateur, I think the main thing is doing what you’re comfortable with and seeing what results you get, I’m doing what I want and the results are apparent
You should actually do heavier lifts that you can only rep a few times to increase power and not mass.
Basically, focus on increasing your strength and conditioning during your off season (when you don't have to fight), and when you have a fight coming up, prior to 2-3 months, then you focus a lot more on fight training and a little bit of strength and conditioning to maintain your strength for the fight
Thanks Shane. Please also throw some light on martial artists who are not MMA "cage" fighters but are always practicing, Sparring and working hard.
Thanks so much for putting this video together! I've been watching these videos since I started fighting and now getting ready for my first fight. It really helps us who might not have world class trainers and coaches at our disposal
Me before Competition: "Having big muscles will eat up too much oxygen during competition"
Me after Competition: "OH, me having a lack of muscles means my muscles will use more oxygen trying to out put a large amount of strength needed for competition"
Me now: "Don't neglect your strength and conditioning kids"
Man, I love smart people. Thank you, Shane and Adam for taking the time to do this video, this was very informative!
MORE!!! pls !! Knowledge really helped my mma skills. i was always wonder why no matter how much i exhausted myself in training my sparring sucks and i dont even know whats wrong with it. and the only thing in my mind was that i wasnt doing enough excercise or cardio or strength training, but of course watching fight tips and Shane explaining diffrent moves, foot work and slipping Then everything changed like "a finger snap" instead of practicing Strength all the time i started doing double end bag working my reflex and reaction time as well as Puppet shadow boxing where you move your leg same time as your throwing your punch. and it works excelently and i cant thank you enough.
gsxtr1 projection
Lol u can read my mind, i needed this video ty
Exodustify facts 💯
I just wanted a refresher
Awesome video. Can't wait for PT 2. Thank you. So relevant.
Hey bro
Just wanna say thanks.
As a coach myself your work is really valuable,a lot of young kids in my area are getting the benefit of your wisdom.
Peace
I always enjoy your videos and I really love the format with the topic highlights, thanks for the great content !
Another great informational video Shane. Appreciate all your tips. Keep it coming
I do and it made my techniques and power become better
You always tell us some thing new & beneficial.
Thank u very much
I really like shane you can see why he brought a specific person to talk about this topic and brought a specialist
This format works so well!!
Love coming back to your vids for self reflection man.
I usually go to the gym and work for 2 hours, I get to work and since I have a really lax job I do alot of my technique work here. Stretching, shadowboxing/kicking, etc.
The planet fitness I go to doesn't have fight equipment but knowing this now, I see I'm gonna have to decrease weight and do some big work for a bit.... I'm already plenty strong I just need application.
Shane ur videos are always super informative u can tell that u truly are a student of the game and awesome video here really touches on what I’ve been wondering for a long time
Great video! Can’t wait for part 2.
As Bruce lee said - do what is good for you...or something like that.
I’m a naturally skinny lanky frail bodied person and I personally find heavy strength training with weights is great for strengthening my joints adding mass and strength.
Mix this with explosive training martial arts stretching etc in a workout plan I find works for me.
These kinda videos are awesome and super useful. Thanks
Probably, the best fightTIPS video EVER.
Really helpful. Thanks Shane and Adam.
I am early in the MMA learning process (5 months) but training hard, 8-10 sessions a week. I’m naturally tall and slender, but carrying a bit of stubborn excess flab on my lower stomach and sides. I am also over 50. Training has resulted in a drawn look in my face. I am learning that I need a very specific and targeted weight training session or two in replace of higher cardio sessions. My club coach is helping me to work it out.
Shane n company dropping knowledge bombs for all of us underdogs🤟. So informative and useful
Great video! Thanks for the knowledge!
Absolutely loved the format. Well done!!
Woooow.. I am really going to try this out... Thanks for the amazing content
👋 Hi Adam! It is really challenging to cover such a vast topic in so short a video. Great job!
AWESOME video, nice to hear points of view from different body types. I'm prone to putting muscle on, a typical jiu-jitsu / rugby player physique (5ft 10in, 185lb) and can easily do S+C. Cardio is decent but I need the flexibility and joint stability training. Keep the brilliant content going! Oss!
sorearm Would mind explaining what a Rugby/BJJ body type is? My body has a fairly square torso with wide shoulders and long, slender arms and legs and I’m wondering if I fit this archetype.
Edit: If it matters, my weight is 175, 6’0
In an MMA or even a street fight a guy who is muscly ( I don't mean huge like a bodybuilder, I mean athletic and strong) has a big advantage.
Could you please make a video on prehab? I think that would be awesome! Thank you!
Very helpful. I’ve been wanting to know about this for awhile
I was waiting for this! thanks! very interesting.
Great lecture, thanks.
60 percent gymnastics + 40 percent strongman training would help your MMA training
Gymnastics seems the best for combat strength and flexibility for bjj along with cardio for strikes and endurance .. grip& clinch strength for grappling aspects
Oksana Gilroy for strikes, gymnastics has limited stuff to offer aside from the pylo push ups. Doing weighted calisthenics and conventional strongman/powerlifting training( with variations) is a pretty good combination
@@mauriciorv228 for strikes your looking at it wrong ..it offers alot its all about explosive movements,which is a perfect fit for throwing fast &strong strikes without telegraphing the technique. ..but im with you when it comes to strong man and have doing it for years with martial arts training along with powerlifting style lifting
And cardio
Informative stuff, great content as usual 👍🤘
This was a great segment
Nice! We need more vids like this! Can you do sth like a guide on bulking (putting on muscle) while training martial arts? Like eating plans, supp guides and exercises
Great info !! Thanks Shane
wow shane thanks for this debunking all my misconceptions on s and c now i know how to start
This video is super important
Very informative! Would love to see more
Damn shane has been making a great video lately like he asked question what he fan wants know know thank u
Very eye opening, it's not just the weight of muscles that exhausts someone, but the fact that they need oxygen while idle. Power gets you nowhere unless you can do something with it.
Awesome! Keep it up dude.
Just what I needed
fantastic info guys,,,keep it coming plzzzz
Thanks for this super helpful!
Rlly great vid
Damn! This was really useful.
Great this will help me in my programs, I will know if I go the right way (the exercises that u did in the end Im doing)! Im trying to create step by step prpgrams that go from the gym stereotype to the ultimate fighter (gym exercises that have use in real life and fight, cool calisthenics exercises and S&C exercises)
Love your videos, you inspired me to fight. Keep it up
Great Info.... Glycogen stores... Man, you are lucky to have Adam around.
Bodybuilder turned martial artist here. Now that I don't lift as often and as heavy and am stretching every morning and incorporated more cardio in my daily regime, I feel more flexible and energetic. I have more control over my caloric intake and can even breath better now. I did try Muay Thai with no weight training but I felt a lack of power coming from my back so I HAVE TO have some type of weight training in my life.
Hi! Thank you for this video. Very informative! On year round basis tho like if i train Muay Thai in the morning, should I lift later that evening or should i do it the next day?
Dude you doin a fckin great work !!!
You amazin !!!
Great video!
Awesome. Very useful
Shanee face when he was talking about body types
You looks so confused it was very confusing
Should you do weight training yes like
Bruce Lee said something like this weight training is important as your martial arts training and your martial arts training should be important as your flexibility and stretching routine and your cardio should be just as important all the rest
Other words you have to be the complete athlete
They all complete each other you can't be relying on just your martial arts as you will end up in failure
excellent video.
Great info
Shane, brother, you're always sharing 🔝Class Info in your🔝 Class Videos. I'm never disappointed when I press play▶️. 👊🏽🔥
God bless u Shane Fazen.
I Like This Discussion.👍
nice video bro love it
Literally been looking today for something like this haha
Tell Adam he’s got a great side profile but he should face the camera a little more when talking. 😁 Also, I think another reason why incorporating some weight lifting in your workouts is that it’s proven to prevent sport injuries, especially for the younger guys and gals who are fight training since their bodies are still developing, but also for adults as well. But like Adam said, it has to be catered to your body type. I’m not a fighter but I do kickboxing on a bag and lift weights/resistance train and I love researching ways to help myself become better and stronger. Great video!
amazing video 👍🏻👍🏻
Damn Shane is really strong, people don't understand how hard that exercise is to do at 8:43
That isn't about strength , it's more about having incredibly good balance and core strength
Sorry not everyone is not as huge and strong as you Biophotons.
sorry i mean 8:43
For people in non combat sports maybe. Search weighted pistol squats and see how many people do these with 10-95 lbs of added weight.
Ooohhyaaa
Very informative.
Waiting for the next interview
Do moreeeeee videos with this guy
In addition to running, heavy bag, and sparring, Mike Tyson did 10 conditioning sessions every day. Each session was 200 body weight squats, 200 decline sit ups, 50 push ups, 50 bench dips, 50 shrugs (with 65 lbs), and neck bridges exercises. After he got out of prison, he got "lazy" and started lifting weights instead. His fighting weight increased by 20 pounds while his speed, mobility, and defense declined drastically.
I just bought the book ‘Iron Ambition’ by Mike Tyson & Larry Sloman 2017. It says Tyson at age 13 was repping 250 pounds x 10 reps on the bench press machine in the detention centre gym.
@@migaloosa what the fuck
Agree. Weights are way less important than other conditioning most of the time for any kind of fighter.
Definitely been interested in this for a while so thank you Shane! My main focus is on boxing, but I also want to build some muscle mass. So, I have been quite curious if the muscle activation through boxing alone will allow you to realistically build some muscle mass.
carl91 not enough tension on the muscle in performing boxing movements alone. Should be supplemented with basic strength exercises that will allow you to perform the skills of boxing with more force, speed and power. Basic strength exercises include squat pattern, hinge or deadlift pattern, pressing pattern (e.g bench press, shoulder press, landmine press), pulling patterns (rows, chin-ups) some punch specific core work may be added such as the pallof press which was shown briefly in the video...follow boxingscience on Instagram for information they have some great stuff
All you need is calesthentics. Pull up and dips Light lifting with high reps.
I love this video
How to do a strength and conditioning calendar for yourself? (and coordinate it with martial arts specific training)
Great sir thank you so much :)
Great vid and very informative. I'm fighting for flyweight amatuer title next week and I'm naturally 135 136 while most of my opponents are 145-150 so I'm on the smaller side of 125. I like to lift and do lots of bodyweight excercises but videos like these really help me in knowing what is best for me and my body type. Thx u
Yeah but don't do weight training in this week because you have fight next week and u can't change in one week because your body is used to body weight training so don't disturb your muscles at the end week of your fight. Start weight training after your fight and best of luck for your fight.
@@aq981 yes. My last day of weight training was today. Thx man I appreciate it. I will do my best
Really you're suppose to be in fight shape year round. Whats the point of training if your going to slack after a PRO fight. Fights happen everyday, mental or physical. You gotta stay ready.
What would be a good workout split for someone who trains MMA for fitness (non-competitively)?
I often get confused when I should lift weights for strength and when I should train for conditioning.
well since fitness is your goal....you couldn't go wrong with either
Great video!
Strength and conditioning for fighters simply put is building or increasing their athletic base in a way that won't severely interfere with their sport specific training (skills training aka the punching, kicking, grappling part). The athletic base is composed of explosive power, conditioning, and body integrity (flexibility and joint integrity). They only brushed on a few superficial points here concerning actual useful information.
Look into Team Juggernaut Fitness, as they coach bjj guys and have a fantastic strength and conditioning team. Also Coach Phil Daru is a gem.
Side note on body types: there are (generally speaking) only practically two types of people. naturally athletic and explosive people and people who have to learn athleticism. You'll find people who can move their bodies with ease and mirror your form perfectly and then you have people who trip over their own feet learning a footwork drill. Type Athletic is much easier to train and requires less stimuli to elicit tangible results and will almost always respond to any sort of training. While type uncoordinated will take much more effort to train and their programming will have to be very specific for optimal progress.
Im a big believer in what i call stress training. This isn't used we first begin and are trying to understand basic movements. When sufficient experience is aquired to somewhat understand movements being trained. We begin including a warm-up that significantly increases heart rate this increases to 1 hr of general athleticism. Trying to out perform yesterday type intensity. This primes us to learn movements as an instictive flinch. The movements and drills are being practiced under stress conditions. This dramaticlly changes the rate of performance understress is aquired. Strength is very important in all combatives, especially in the hips. Deep squats and explosive hip movements build this. To build power inspiration can be drawn from power lifters. Wieghts are a very stable way to train these extremes decreasing rates of injury.
this was helpful shane, answers my question i asked on instagram
Pre-hab is an interesting concept for me. I have an injured back so I can't to a heavy lift that drives force through the lower back, but I want to be somewhat strong and muscular to protect the lower back from trips, falls, slips, bumps, and sudden stresses. I would love to hear more on joint stability.
Sure. Shane, pls also show some exercises for those with long term ankle sprain. Thanks
The answer should be a straight up "YES". It makes a HUGE difference when done correctly. Some of the best fighters in the world lift weights
Like who, dumbass?? Most were great BEFORE lifting, Holyfield, Joshua, Conor, Tyson-all got worse after focusing more on lifting
Like Alain nglani
Nice tip.
I still want to be able to lift heavy but at the same time be good at boxing
never heard any fighter suffer from doing a 5x5 routine
Artur whats 5x5 please
@@severusfloki5778 bro google 5x5 program. Or read michael boyle strength and conditioning.
+Mike90 susanoo I agree with the 5x5 - the concern about weight training is a.) are you bulking up to the point that you're slowing down/restricting your range of motion that's necessary for fighting (which will also cause your endurance to suffer), and b.) are you investing too much time into it at the expense of your skill development.
5x5 is a good methodology because 5 rep sets aren't optimal for hypertrophy (building muscle size), but are excellent for strength. One other thing you'll want to watch out for (which they mentioned and I guess are doing another video about) is stabilizing muscles - SPECIFICALLY things like your rotator cuff... When you're lifting like this, it's really easy for your strength of your main muscle groups to sprint ahead of your stabilizer muscles, and it's going to cause a lot of problems. Not only can you very easily strain your rotator cuff because of the imbalance (to the point that it just hurts all the time), but you can also just straight up tear that shit. I'm specifically bringing up the rotator cuff because that's what happened to me before I got into boxing - I was big into lifting weights from like 14 - 18 years old, but I didn't know jack shit so I was only doing main lifts without the other important stuff. I ended up fucking up my right rotator cuff and one of my discs in my thorassic spine so badly that I was in pain for like 5 years. I started boxing at 19 (I should add I wasn't even huge either - I'm 6'2" and was about 200 lb when I started boxing training and then cut down to 178 for light heavy) and that's when I started to see the whole picture of everything that's required for training and started working out all the stabilizing muscles & focusing on my core a lot more - but I was so imbalanced that it took years to fix the foundation.
Just build a smart plan with all this and you got it bro. Best of luck to you!
@@j.l.4054 essentially impossible for a full-time fighter to get bulky. All the cardio that gets done will counter act your bulk. As long as youre eating to maintain
Last time I checked you punch with your muscles so 100% yes
I don't lift really heavy weights like when I was bodybuilding but I still do bodyweight or enough to let me do 20 rep sets. I go for explosive movements now and it complements my martial arts and sparring.
Hey Shane, I feel like the strength and conditioning in this video focused on what happens around fight time. How much and what type of strength training would you recommend to someone who is just training every week to become a better fighter overall but not preparing for just one fight? Thank you
bump
Awesome! Thanks a lot :-)
To all my fellow competing MMA practitioners, what would you say is the 2 biggest reasons stopping you from implementing strength and conditioning program into your training?
YESSS !!!!
Good stuff
This is same how I train my teacher put me Strict workout Don't forget to do ladders that also helps with the leg power
a muscular/athletic guy that knows how to fight will MOST OF THE TIME beat a guy that doesn't lift but knows how to fight
An exception to that rule might well be AJ v Ruiz Jr
@@kiowhatta1 ruiz jr lifts weights, he's just fat
Usually the muscular guys aren’t athletic though they’re usually not as explosive and too bulky. Most big muscular guys I’ve seen that have tried skinny ppl with hands have all fallen.
Unless the guy that knows how to fight, knows how to fight better because he spent more time in the practice room
AJ proved that was a lucky punch