Dagestan's MMA Training Secrets Revealed! (S&C Breakdown)
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- čas přidán 1. 06. 2024
- Have you ever wondered why Dagestani fighters like Islam Makhachev, Khabib Nurmagomedov and his cousins Umar and Usman are such a dominant force in MMA? In this video, we'll take a deep dive into the training secrets of Dagestan's MMA champions!
0:00 Dagestan's MMA Training Secrets
0:08 Training Camps in Dagestan's Mountains
0:28 MMA Conditioning at Altitude
1:20 Training Considerations
1:53 Muscular Endurance
2:02 Unconventional Training Methods
2:21 Abdulmanap Nurmagomedov
2:40 Combat Sports Culture
2:48 Benefits of Wrestling
From their teenage years, Khabib, Islam, Umar and their teammates spent 3-4 months each year training in the mountains of Dagestan. No WIFI, no TV, not even a shower. After their training, the fighters had to bathe in ice-cold spring water. Khabib described the tough conditions and scarcity during this time as his most powerful internal engine.
The fighters performed sprint intervals, circuit training and wrestling drills almost 2000m above sea level. At higher altitudes, the air is thinner, meaning there's less oxygen available. To compensate for the reduced oxygen, the kidneys produce more EPO, a hormone that stimulates the production of red blood cells. More red blood cells lead to a greater oxygen carrying capacity.
Training at altitude can also improve the density of mitochondria in the muscle and their ability to utilise oxygen. The body also becomes better at buffering lactate. This means that an athlete can maintain higher training intensities for longer. Training at altitude and in rough conditions for multiple months each year would have also added to the fighters great mental toughness and resilience.
Some of the research on the physiological benefits of altitude training is inconclusive. Not everyone seems to benefit from training at elevation - but Khabib's father Abdulmanap described how his fighters were significantly fitter at sea level after returning from the mountains.
Generally, moderate elevation of 2000 to 2500m above sea level seems to be superior to higher altitudes in stimulating positive adaptations without the negative downsides.
Some researchers claim that the "Live High Train Low" strategy is the best way to still reap the physiological benefits of living at altitude while also maintain the usual training intensity and volume as well as strength and power.
Training at sea level also allows for better oxygen delivery to the muscles, which can boost recovery between training sessions. This could be crucial if you have multiple training sessions a day or intense training blocks.
For better muscular endurance, the fighters performed bodyweight and resistance band exercises at high reps and intensities. Often, these exercises would be combined in circuits.
We also see the team train with rocks in the mountains of Dagestan. While some of these training methods may look improvised and unconventional, I believe that there was a method to the "madness". Russian scientists and coaches have been pioneers in exercise science for decades. Russia lead the way with concepts like training periodisation, plyometric training or Kettlebells.
Khabib's father Abdulmanap was a military veteran with a degree in accounting who then became head coach to an army of successful MMA fighters. It's hard to believe that he would have left their Strength and Conditioning to chance.
So while Khabib and his team were lifting rocks, I don't believe that they lived underneath one. I'm sure that a lot of the exercise science would have also reached the mountains of Dagestan.
And there's one more key component that laid the foundation for Dagestan's dominance in MMA! Fighters typically start wrestling when they are 4 or 5 years old.
Wrestling is known for the gruelling training and high energy demands. Elite wrestlers possess high anaerobic power and capacity as well as muscular endurance. They have also shown VO2max levels similar to those of endurance athletes. Khabib's opponents often described his incredible squeeze and ground control. This was likely a result of both, technical mastery as well as great isometric strength and muscular endurance from decades of grappling. Khabib has stated that decades of hard wrestling rounds and sparring laid the foundation for his success, not just physically but also mentally. - Sport
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It’s not a secret..when Khabib points to himself and says it’s not me and then points to the sky☝🏻he himself is telling you why he is successful
No doubt! Whether one believes in god or not, their faith definitely keeps them on track with their training and eliminates distractions. I think that the fighters and Khabib's father Abdulmanap still deserve credit for their training methods and hard work, though.
Mma is Haram tho
@@tyjacobs353 yes it is ..against your own brother Muslim..
@@tyjacobs353 that is not to say there are not some Muslims who don’t care about that and fight against each other they would be sinful for doing so ..
Whole world knows them for terrorism
Dagestani fighters are extraordinary but the actual main reason why they are so dominant is because most fighters in the UFC aren’t elite level world class grapplers and that’s simply it , in almost every match up that a Dagestani fighter has they are leagues beyond their opponent in grappling , giving them an astronomically clear advantage , it’s the same as when the Feared Thai fighters appeared and starting dominating karate and kick-boxing , their body conditioning was leagues beyond any of their opponents
Yeah, grappling skill and conditioning play a huge role. I touch on that towards the end of the video.
they are dominant all over the world though not just America
Perfect explanation 💯 - ❤ from Dagestan fans
Thank you! 🫶
It’s interesting how it parallels traditional martial arts training, like kung fu, which has clearly become distant from its combative roots, but one can clearly see effective training styles in places like the Shaolin temple. It’s just always cool to see things like this pop up in various locations globally; kind of verifies the efficacy of training styles.
MA SHA ALLAH Love from their second homeland Pakistan 😇☺
🙏🙏🙏
What's your opinion about 294?
Was that a lucky knockout or a brilliant setup??
Islam was close to landing the same kick in the first fight. I think it was a great set-up.
Please Khamzat chimaev his S&C next
Khamzat is definitely high up on the list, especially after putting on size and moving up to Middleweight. 🦾
He will struggle with 5 rounds. Last fight with Usman he gassed quickly.
@@r3dp1ll I'd love to see him in a five-round fight. The wrestling-heavy style definitely has very high energy demands.
Where are you from?
How can I get ripped body
wrong chanel budy, lazy bodybuiler
go to the gym and workout mister Goku
Work out at least 2-3 times per week to stimulate muscle growth, consume 1.6-2.2 grams of protein per kg of bodyweight to actually build muscle and eat in a 10-20% calorie deficit to drop body fat. ✅️
@@morrishellgrn no brother I don't wanna go gym without gym i want to get ripped obliques and abs
@@SvenKoch ok any good exercise for love handles
I want to know how to face difficulties and be steadfast
NO SHOWER? That might nit be true.. As a Muslim, showering is kind of obligatory
I don't know how the fighters handled their religious obligations but this is exactly how Khabib has described it in an interview.
probably in a torrent
They bath in ice-cold spring water.
No shower? I don't think so its kind of disgusting and stinky.
No shower doesn't mean they didn't wash themselves. Khabib described how they had to bathe in ice-cold spring water.