Roadwork Program for Fighters: Running Regimen 

Running builds heart

Warriors have needed to be able to run since dawn of time.

My current 5k record is 21:56. Half a year ago it was 28:06. Great improvement in my opinion

my boys biceps looking swole today

I can train MMA, Muay Thai and Wrestling for 4 hours straight, including sparring and drilling and pad work. But if I just run for 30 minutes i'm almost dying.

With the running guys if you have a heart rate monitor you should be doing those slow miles at about 180-age. So for example if you are 25 years old you want to be keeping your heart rate at around 180-25 = 155. This is the optimal range to build your aerobic capacity. Running at this heart rate may feel very very slow at first, but over time your aerobic capacity will increase and you will find yourself running faster whilst maintaining this heart rate. You can build up to 5 or 10 bpm faster than this for those slow runs over time but 180-age is the place to start. These slow miles are what builds your aerobic base, and over time increasing your aerobic capacity will increase the amount of work your body is able to do before it needs to switch to the anaerobic system. The sprints are what that is working on, i.e. increasing your vo2 max. If you just train like an animal all the time you are only training your anaerobic system, running slow miles is vital for increasing your aerobic capacity and building that strong base!

All these years I’ve been following you brother! You’re still coming in clutch

Thanks, Shane! Really helped, I was really wanting help on how to organise my roadwork. Keep up the videos, man!

Hey Shane. I started watching you videos last September to get ready to go in the boxing gym. Now I've been going for a while and everything I've learned hits spot on with ur lessons but... this isn't enough road work. 8 mile runs once a week6 mile run once a week4 mile run once a week 2 days of sprinting to get ready. 2-3 miles is a warm up jog . But better for me.

Great vid! Thanks for the tips, and as always keep it up!

Thank you for the videos, i see a lot of great physical tips that help alot but I've never seen you make a video more about attitude and spirit. I think it would be great to see you talk about how to open peoples eyes and teach them how to get the determination to do the exercises. What makes everything possible is your attitude and your power of will to just keep pushing forward and teaching yourself to love the pain it takes to be a champion. I don't know if you made any videos that are more about training the spirit and mindpower but it would be cool to see you make something like that.

Road work builds mental endurance, learning how to create reserves and how to dig those up when the battle gets long and tough.

Thank you so much bro you wouldn't believe that I've been looking for a complete running regimen with guidance for years now and today I said you know what I'm just gonna go to the track and run and right before I get ready to go this notification pops up so thanks bro I'll be sure to shout you out once I become heavyweight champion of the world

Great content as always. Thanks Shane!

I like that running has persisted into modern times in all the combat sports. Not just for fitness, but because running is a primal and useful skill. Muay Thai runs used to kill me when I knew I had 3 hours of other stuff lying ahead of me. Now I don’t fight, but still train and spar, with the addition of running 100 mile ultras.

ATP is the energy molecule your body uses. You're talking about the ATP-PC or creatine phosphate system. That's like less than 4-5 seconds or 1-3 reps. Your body uses a phosphate from the creatine molecule and attaches it to adenosine Di-Phosphate making it into an available energy source (ATP molecule). Great vid!

i can still remember when he ''only'' had 100 k. I'm glad to be an early supporter

Thanks for the advice Shane. We appreciate you as always man. You're very helpful bro👍🥊👑.

Running is the best endurance excercise to date. Good video, Shane!

One of the best channels on You Tube.. quick , easy to understand and well put together. My ankles hurt when I run unfortunately (regardless of stretches and correct footwear) I can only get my cardio for fighting from sparring which is only twice per week so I'm looking for other methods ?

Thank you! I've got a fight coming up and this is gonna help me a lot, keep up the good work!

THANX for this video shane. It really helped me out.

Training for fighters. Running: 6-13 Miles per day Skip Rope: 20 Minutes per day Tire Skips: 20 Minutes per day Ab work: 1000 reps per day Shaddow Box: 20-30 minutes per day Bag work: 25 Minutes per day Pad work: 25 minutes per day Clinch: 45-60 Minutes per day Sparing: 15 Minites per day Sleep: at least 10 hours

I love his tips! Really has helped me

thanks Shane been looking for a breakdown like this for years

Straight to the point, love it

This is right around my alley since my walking/jogging circuit runs a bit over 3 miles :D Thanks a lot for the tips :D

Combining both walking, running, and sprints is key.

ATP is adenosine triphosphate it's what all your cells use for energy. This is created in all the energy systems. What I think you meant with the ATP system is Creatine Phosphate. It is the short term ATP replenishment system that happens when you do burst of energy like weight lifting. That is also why some weight lifters eat creatine to have a bigger storage capacity for phosphate. ATP becomes ADP as a phosphate group + a lot of energy is released. Through creatine phosphate ADP gets another phosphate and can become ATP again and release energy again. I'm a biotechnology student at DTU in Denmark. Hope you found this post useful.

Nice. I'm training for the army (through a boxing gym) Your fitness tips are always gold. Chur.

Best Chanel on RU-vid keep going thanks for putting all this together for us I’m sure you spending a lot of time I appreciate it If you would make a video about how to start training and get ready for fight after long lay back 4 years smoking and hardly training I’m not fat I don’t want to lose weight. I joined a gym and in the first class after 20 min grappling I gas out my lungs couldn’t keep going and I stoped I’m really upset with my self if you can explain what I should do to clean my lungs from all this smoking and get able to fights. For 6 rounds please I will appreciate your help thanks Cheers boudi

Great breakdown. thank you!

Awesome 👏🏻 video Shane!

As someone who’s obese (not morbidly, I just have a big gut that makes me look pregnant 😂😂) and have been lazy for the past couple years, I started running a bit and I’ve been showing up to my home workouts and finishing them without holding back. My back and hips don’t even hurt anymore and my mind is at ease. I want to keep this up because although I can’t wait to lose weight and it will be a slow process, these small victories really make fitness worth it. I also want go get back into MMA training soon since that’s something I really want to do. All I’ve been doing are 10 minute jogging sessions and I feel great.

Thank You Shane And Nice Video!

It's about time. Thank you

Make list for music training Shane , what are you listening to while you are training

I used to love sprinting, now since I have recurring issues with one of my legs from a past injury, I swim laps, good alternative once you learn proper technique

Great video Shane!

Hey Shane! Love your videos! A couple of questions here: what do you do when your central nervous system is fried? I can't sleep properly and cannot relax for years now. And regarding the runs, what is a moderate pace? Should you feel pushed the entire time you run, or should you feel moderately exercised and have no problems keeping the pace with confort?

Helped me a lot.... thanks!

Hey Shayne; could you do a video on a complete training guide for fighters? So I'm talking about cardio as well as sport specific exercises like heavy bag, double end bag, sparring etc as well as maybe strength training as well? It's hard to fit it all in but would be sick if you could help out!

Learning how to breathe when running is a struggle

Definitely look up videos on proper running form to avoid injury!

Monday : Roadwork 3 miles Wednesday : 6x3 Min Rounds Bodyweight Circuit 30 seconds Burpees 30 seconds Shadow Boxing total of 3 times. 1 minute rest in between each round Friday : Same workout as Wednesday Great routine here give it a try

Shane please don't quit doing this videos brother... thank you and God bless you.

Great tips as always ✊

Thanks buddy, much love, Mari

You missed a key point about heart rate. Running is a way, but not necessarily the best way to accomplish cardiovascular training. Properly formatted jump rope routines and rowing are also excellent cardio training exercises.

This is so useful, thanks for making this video. Would you do sprints and jogging on the same day or keep these to separate days?

Short & precise just how ig should be. Thanks

Hey shane! Please teach stretching after training

I always do both running and sparring/hitting a heavy back for my cardio training

do sprints on the grass or sand. no asphalt or concrete will wear out joints.add plyometrics and jump rope will help explosive power in legs, jump hight, spring for movement and endurance. jogging is old school good for endurance but thats it.

If I had a fight coming up, I'd be doing hard sprint work 3x week for a 3x3 fight

I do 5 miles everyday after quitting cross country and track to pursue mma and I think I may be suffering from a heel stress fracture so I think I’m gonna start listening to shane

fitness cardio and fight/combat cardio are a he'll of a lot different. Fitness is a good start !

Hi Shane.. Good to know..I'll do these

anaerobic includes atp-pc aswell, all of them do actually, at the start of using the lactic acid and aerobic our body uses ATP-PC to give us a quick jump. think of it like turning on the car. ATP-PC is the spark from your ignition

This reminds me that I need to run more been training too much with folks who abide by the philosophy of "cardio? is that Spanish?" during the past month.

Shane, when is the best time to do the 10 sprints? Right after the 3 mile jog? I guess it could also be done right after a training session too.

Great video a fan of your show can you please make a video about the treadmill and the elliptical

Random that this popped up on my feed despite being 2 years old. I need this info.

I'd run 3 days easy roadwork and 3 days on the treadmill doing intervals

GREAT VIDEO!!

Hey man great video I was wondering..I’m an aspiring amateur boxer I’ve been boxing for roughly 2 years and did mma for 3..the last year I’ve gotten pretty big into running and am around the 8/9 mile mark and usually run 5 everyday..for a 3 round fight how will this benefit or not benefit me?

Running routine of a pro kickboxer ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-f4FfzemS8n4.html

I disagree with one point Shane made there: he said the 'aerobic' energy system is the one which is 'being able to fight for five rounds', when in fact studies have shown that it is predominantly the Anaerobic ('medium intensity', as he calls it), that is activated during rounds of a fight, as they involve repeated bursts of high intensity activity, in which glycogen as opposed to oxygen is predominantly utilised to quickly and repeatedly contract muscle fibres to produce explosive power throughout medium term intervals (3/5 minute rounds). Conversely the aerobic system only really comes into play during rests between rounds (maximising recovery), and short periods of lower intensity activity within a round, during which no punches/kicks are being thrown, or both participants are clinching etc. For this reason, fight-specific ratio of cardiovascular training employed should be roughly 2:1 anaerobic to aerobic, or more specifically, roughly 50-60% anaerobic, 20% ATP, 20% aerobic.

very helpful shane 👌

looking big Shane 💪

i ran too much i was diagnosed with bradycardia. i never jogged or ran before, and i stopped in boxing and muay thai for a long time, but i jogged and ran instead, and when i came back some few sessions just for fun, i didn't get the explosiveness i used to, but i did recover cardio faster and had a more calm heart than before and so i lasted longer rounds in the pads and bags.

Thankyou I was running more than what I should have ran I did 5miles jog and 800m Sprint and got a hell of tired and shin splints

Excellent video

As much as I don't like running I still do that but I tend to more skip rope than running because that's what I think gives me more endurance but I run like probably about once or twice a week but I normally do the skip rope for like 3 to 5 times a week

Swimming is far superior for VO2 maxing, and far less taxing on your joints. Pure gain, no inflammatory process shortening your career.

I personally think running IS the best way to build up cardio. I've been working heavily on boxing lately and we hit the kits A LOT. Even as the weeks went on I was still getting gassed easily from doing mits. Then I started running (like my coach had been telling me to) and I could tell my cardio was getting better from how long it took me to get tired.

hey Shane! Could u do More BJJ Moves?

Awesome info.

great video 👍

awesome shane

This man has a real high iQ in fighting/body fitness well worth a watch

thanks for the info

Thank you

thanks Shane

I don't like running alone except on treadmill and I have no one to run with.

subtítulos en español por favor

great video

Excuse me Shane but i was told that if you exercise more time than the time you are supossed to fight, it may give you more stamina but in a lower speed (you wont be as fast as you could be ) What can you say about that? Sorry for my english and hope you get the message keep going with good content as always :D

can you make a video for stretches or exercises after a Run or workout please

During fight training we run 2.5 milesbefore training and do 30-second shuttle sprints at the end

When you were talking about sprinting, would one set consist of two sprints? Or just one sprint? How long should I rest? Should I do these exercises if I don't have a fight and am simply training? Thanks.

Great thing about running 🏃 is you don't need a gym or equipment to do it

Would MMA/boxing be good for preparation For the military ? Such as being proficient in pull ups, stamina, sit ups, and push ups etc etc

Great Shane thank you plz reply

For my first fight I went to the gym 5 days a week,5km run for warm up,3 rounds of 2 mins sprints to cool down and other 2 day training kickboxing

Hey Shane, should I do my sprints during my roadwork or should I do them on separate days?

Hey Shane can you please make a video for iron body training for fighters

Aside from stamina, what are the benefits of running

Hi Shane, do you have any tips for landing teeps in sparring? I can land them alright during pad work, but when I try in sparring I just end up with no power or I feel way I'm to close and have no extension. Any other commenters with tips would also be much appreciated! Thanks so much!

Shane I love your guns!💪👍💜