This is how you build a high level cardio for MMA 

😂

😂😂😂

Cardio comes fastest of all the attributes. Muscle takes months or years, agility takes months or years. Cardio comes in weeks.

Access to a pool isn't always easy plus you need training on technique.... Vs anyone can run or jump on bike

@@Freiheit1232 good point. All comes down to your personal accesses

@@Freiheit1232 running requires more technique than most think unless you like having banged up knees all the time

But if you do have access to a pool, use that as well. I like to do my speed and movement drills, and footwork in the pull before and after a hard 30-45 minute swim. Biking, rowing, and running as well as walking for recovery are all awesome to do during the week and weekend

Specific cardio requires technique adaptation, and just because you can swim laps do not mean you will not gas in a wrestling match or an MMA match. VO2 max and SAID principle are specific to the sport.

Chemistry >> Anatomy

No matter what anybody tells you, drugs make healthy people sick. Drugs to a healthy person is poison. There is no such thing as performance enhancing drugs.

Chemistry? What does that mean

@@bryanb9636 using Steroids ( Chemical to enhance performance)

@@bryanb9636supplements

hiit is still better because it builds both at once

@@jacobjohnson9245 That’s why track athletes do about 80% of their workload in their aerobic zone. Sure if you’re not working out a lot do HIIT, but if you want to be as fit as possible you want to build up your mileage with some lactate and HIIT training now and then, it shouldn’t be the staple of your training.

​​@@jacobjohnson9245no it doesn't

- 2xWeek MMA Training - 3xWeek 90sec sprinting up a hill 3reps 2-3minute rest between reps, 4-6min rest between sets, 2 sets - 1xWeek 10km easy run - Push Ups, Pull Ups, Handstand/Pike Push Ups, Sit Ups, throughout the day Do you think this is a good routine or should I do more easy, long milage cardio and less anaerobic training? I recently trained for a marathon but my anaerobic endurance in mma sparring is really weak so I thought I focus on that more

@@anonymerdude4501 I would take one of the sprints out and do a long run about 60% max heart rate. Your mma training is interval training anyway as it’s high intensity, so you’ll be doing a lot of lactate training/v0wmax anyway and 2 sprints per week is already plenty and very fatiguing. You can add a long slow run or a steady state run at 70% max heart rate, and just slowly increase the mileage each week. Just make sure you’re stretching a lot and recovering properly 👍

all of us who played sports besides cross country hated cardio

I dabbled in xc/track, did lacrosse my whole life, and was on my mountain bike a lot (could’ve been more) middle school to early highschool. I always was starting and did lacrosse year round. DESPITE this and being a heavy pot smoker for my later highschool years, I still feel like I am MILES behind the amateurs at my gym (2-0 record’s, age ~20) This ceiling is so insanely high and I feel like I’m barely at the beginning. Best thing for your cardio is to first realize YOU DONT HAVE ANY, and neither do I.

@@tylerdurden9920 bro right

Great to know man, thanks.

One machine, to this day, still haven’t used

Just used last week for the first time. Pretty intense even for 5 minutes

​@@filhanislamictv8712It's brutal 😅 its not only physical but a also a great mental challenge. Keep with it! You will get better at it; don't use the railing!!!! 👌

Those make my legs get tired long before my cardio starts to run low 😢

Diazes did thriatlons and had the best cardio even as potheads.

Totally agree...... I had a social game of Rugby with work colleagues and did cardio on Exercise bike to the point of 4 to 5 times a week up to 45 mins within 70-85 Hr for age...... 2 TO 3 mins of playing , YEP - Out of Breath. The Forward and Back running I didn't train specifically for. Getting up off the ground by turning and doing explosive push up I didn't train for. It matters. For MMA cardio, I would do something like Bas Rutten system. Standing Kick-Boxing at broken pace and Sprawling. Wrestling Pummeling (No partner? Do against Punch Bag) and doing Ground movement of Falling back Judo style to back, Pelvis Lift Up with feet and shoulders on ground, Shrimping ,Rotating off back to all fours and Leg kick straight from all fours between Opposite hand and leg.

@@stillgotyourmom Nate Diaz doesn't throw hard, he doesn't waste much gas, barely presses the pace, it's not a good example but yes he does have good cardio.

Good luck doing that for more than 3 rounds without throwing up. Just being able to complete that means you're a world class athlete. Olympic cyclists do 40 seconds on 20 seconds off for twenty- thirty minutes. This still doesn't mean you won't get exhausted in a 20 second grappling exchange, but you'll recover much quicker thanks to efficient oxygen delivery and lactic acid flushing.

That’s literally impossible. Elite athletes couldn’t do max out 20 second sprints with 10 rest for more than a few minutes.

@@sal2988definitely improves lactate system, vo2max also.

More like a 1:5 or 1:6 work to rest ratio, and just add rounds to build up volume/capacity.

​​@@Disinfo321yup your correct. I think when he says max sprint he really means 80 percent. Imagine basketball game pace and then resting for 10 seconds for 20 minutes. To sprint for 20 seconds max effort with only 10 seconds breaks can't be done for very long. I'm inclined to believe it really just means to get beyond steady state cardio pace and into a fast mile pace

My resting heart rate is 50 thanks to burpees

@@endofdayzfitnessu.k2126 Amazing! thanks for sharing.

@@endofdayzfitnessu.k2126 Do you do them tabata style for rounds?

I'm inclined to agree. Had the best cardio of my life when I was doing 10-15 rounds of sparring a day, 5 days a week. Not only does it increase your cardio but it also helps you develop a fuel efficient style. You get so comfortable just being in combat that it helps you relax and stay focused without having to be tensed up the entire time. I think that's a big reason why Sean Strickland has good cardio

Totally agree! Even in cardio training we should work specifically!

True...just "remembering" to breathe is hard when ur getting lit up.

@@declanblaisure1449bro either you light sparring or you got brain damage

*wrestling

Yes sir, zone 2 ftw

Bro it’s not just about “killing” yourself 😂 There’s science behind it

@@leopers9225no there ain’t dawg😂 training your cardiovascular is simply just trying to kick your own ass. And by the sounds of it that’s what he did. Cringe asssss comment

@@dallasalexander8112wtf there definitley is science, thats y the whole field of sports science exist. If you just “kill yourself” your stimulus to fatigue ratio is fucked and you dont adapt. Its all about titrating up volume to build your capacity

​@@dallasalexander8112that's not true. This is the problem with the MMA world you guys are still so behind in terms of sports science. He's correct there is a science in the sense you have to understand what you're training your body for. Are you training for 3 rounds? 5 rounds? How long are the rounds. An amateur fight of 3x3 would require much shorter more explosive training compared to a 5x5 or a 3x5 (which would also differ from a 5x5) I'm sorry but I see so many guys at my gym thinking more rounds and it annoys me to no end. I have a kinesiology degree. I have certifications on training and sports training. You do not just go all out for as long as you can. That's not how you train intelligently nor will that be the most conducive for inproving your cardio. You have to replicate a real fight but with a bit more intensity. With a few days thrown in of maybe longer training days. Most days though should be focused on training the pace though and not as much emphasis on doing slow long training sessions. Michael bisping used to say he'd only go in and spar for 20-25 minutes but would make sure it's very high pace similar to a fight. John danaher also said when he trained gsp on the ground he would make sure the grappling rounds are only 3 minutes of high intensity. Why? Because it's an mma fight you will never be on the ground for 10 minutes. So it doesn't make sense to slow ass rolls.

Jesus dude really? Can i ask ur age?

Because it was only 3 rounds

I think endurance in general is a thing of chest relaxing. If you do a lot of cardio but have a lot of tension it will brun you out. Thats why some pot smokers have a pretty good endurance cuz their upper body is relxed.

You need to know how to breath only if you were after pulmono..... if your goal is cardio, you need to learn how to love

Airbiking can

Running helps condition neck and jaw in ways the bike won't. Boxers have always run religiously for good reason.@@calebwagner1738

Jump rope

@@realtruth1448 nope

@@calebwagner1738 no

Ya coach Zahabi isn’t a proponent of zone 2 cardio like Dr Attia is, but I think coach Zahabi is getting his 200 mins/week of zone 2 without even realizing it. Just running through grappling instruction at a slow pace would do it.

@@jasonnieuwenhuis7995 Good point Been meaning to wear my heart rate strap during drilling and rolling see where I am at

You get pretty wet.

Endurance

Personal experience doesn’t do shit lol

They have different intervals on them I like to do 20 work 10 rest for 5 sets just to warm up.

with GOD

Back to back, the moderate intensity is the rest. I do something similar, but I do 20 seconds all out, 10 seconds at VERY light intensity (basically just enough to keep the clock running on the air bike)

​@@TheTMschannelthat's what I do, the 20/10 intervals, still riding in the 10 seconds of rest very lightly.

@@MrGlostuberme too bro it still kills me tho 😂

@@edwardrodriguez3529 Trust, shits a killer, I just focus on breathing in and out of my nose, with a few exhales out of the mouth.

You dont. He said 10 rounds takes 10 minutes. The 40 second moderate intensity is the rest period

I agree striking actually feels so much easier once you are able to improve your wrestling cardio. Bro wrestling feels like your suffocating under water even if you pace. Imo wrestling cardio takes much longer to attain and even then you'll still be gassing out. Whereas striking, is far easier as long as you aren't holding your breath and are comfortable getting hit. I think the only bad thing about wrestling too much is it stiffens you up and striking is about being loose.

@@loverofhumanity yes agree first striking cardio is like going for a hard run but wrestling feels like your going for that hard run with a backpack full of bricks lol....yeah it will.a bit, for me doing judo and no gi clinch wrestling for years I became very flat footed, but you can work between the 2 even though I only grapple now just love it

You need both you go a the beginning of your preparation long run to build your heart and then go short and fast You have to think cardio is 2 component the size of the gaz tank and the power of the motor

Well put. Long runs increase the gas tank. Sprints increase the max output u can give before gassing out. Both are necessary

Honestly just simply sparring/training will increase your endurance, and you can do sprint training to get faster & more agile, but it also depends why are you training martial arts? If you want to be a fighter then yes do long runs to really build your stamina If you’re a hobbyist who wants to be in shape, then do what I first stated

Base training for every sport requires longer runs. However, as you get closer to competition you decrease the long runs and the training starts to become shorter and more explosive and also with more sparring compared to in the beginning of a training camp. Essentially specialization training. Then about a week before competiing you taper off and reduce the load.

Long runs as it grows your heart muscle itself.

EPO, NMN supps, Basically anything that increases VO2 max or oxygen delivery through the blood. It's all banned and most of it shows on a drug test though. Unless you've got a chemist making you designer drugs or someone who's just a master at helping you cheat, you're gonna get caught.

EPO

PEDS

microdosing

Ephi

Say hello to injuries then

@@iknowilookdumbwhenisaythis5593 say hello to khabib

Not recommend, injuries will catch you

Then I can without a doubt guarantee you that your cardio endurance is extremely low. How do I know this? Cuz I did the same thing you are doing at some point of my training path. Thinking lifting will give you any decent type of cardio is delusional and and when life throws you in a situation where you'll need actual cardio endurance you'll quickly be reminded just how delusional you really were.

That’s not cardio. Lifting weights and endurance training elicit completely different adaptations in the body.

If that counts as cardio to you then that means your just sorely outta shape.

That ain't cardio😂. That's strength endurance. Even though you're getting a lot of hate which is understandable it can be useful for the strength endurance component of wrestling but it still ain't enough for the cardio-hiit element of it unfortunately.

Aerobic capacity is what you build over a lifetime yes. That’s why you can’t start track and field at 15 and beat those that have been running since they were 5 years old.

I hate people screaming epo.

Wtf