@@brucemartineau9933 I got one too but you just gotta deal with it as long as you wanna continue to engage in contact training. I was told that by my doctor and I said ill be back when I'm 65 maybe 70. Lol
Nothing better for aerobic conditioning than gettin in the pool - u have to change your breathing pattern as well when in the water, as opposed to land
Always a pleasure watching your videos. I decided to step up my cardio since I'm composed of fast twitch oxidative fibers. My current cardio is comprised of moderate intensity stair case climbs that become intervals since the stairs (outdoors) are only three flights. I do this for 40 minutes 2-3x per week on top of BJJ training which is 4-5 days a week. Thoughts?
Dude...Legit content. You got a follower. Love the programming, the approach, the movements that are being paired with others. There's a method behind the madness. Thumbs up.
@Danimal Winston. Same thing I want to know. I love Phil's methods sometimes he forgets to tell you how many times to repeat. I think that would be much more helpful. Maybe even break that down for someone fighting say pro fight rounds verses amateur, and also for specific sports as well. Amateur boxing rounds are 2 mins 4 rds, pro are 3 min up to 12 rds. MMA not sure for amateur but up to 5 different 5 min rounds. Obviously the protocol would need to be different. Even if your not a fighter and just wanting to get into optimal shape you need to know a number of times to do it.
@@PhilDaruStrong I really appreciate your channel. You realize this is not the best way to maximize working the aerobic engine, right? You're actually doing short Vo2Max Intervals where the first min or so is mostly anaerobic capacity. This would particularly be true for any MMA athlete that works a lot of AC efforts since the body is prone to rely on a developed AC system when doing V02Max efforts. May I suggest some REAL aerobic work like lactate threshold? These efforts would be 2x5min MINIMUM to start and go all the way up to 3x20min of continuous, hard effort. Rest period is 1/2 the time of the "on" time; it's very light activity (waking or light pedal for instance). These longer sessions are for endurance sports athletes of course, but I can see how any good fighter should be able to do at least 3x5x5min (or more) to keep from getting gassed. Your comment on recovering between rounds seems critical. Again, I appreciate your channel and expertise in the fighting world.
Chris Wieczorek thanks and yes I’m well aware and remember this sport is a mixed bioenergetic demanding sport this is simply one modality of training. Obviously capacity training and lactic work is important but from experience skills training is working a large amount of mid intensity training. As a physical prep coach my goal is to enhance all qualities in a controlled environment to increase overall readiness. I have other videos on alactic capacity, lactic power, and threshold training all vital for the sport of MMA again nothing is possible if you do not develop a solid aerobic capacity first!
@@PhilDaruStrong Great! I'll check them out. I see; you're saying skill work is conditioning LT and high capacity aerobic engine? I'll look for other vids on this but I'd be looking for sustained effort here. One of the mistakes I notice in my athletes is heart rate is generally in zone but the effort is not actually sustained, nor is it bumping up against LT. I can imagine as a fighter you want LT to shift as high as possible toward Vo2Max with sustained endurance at LT to match 1.5-2x estimated performance time. Overall my concern was the title. These 2x2min efforts are developing sustained explosiveness and recovery from said explosiveness, right? In my mind this is AC and Vo2Max where aerobic capacity demands are primarily trained for the 3-6 months prior to this type of work...specifically creating peak demands that are sustained with the knowledge that these other AC/Vo2 Max efforts will be added in. One of the reasons I find this interesting is watching McGregor fight Mayweather (or any other McGregor fight that goes more than 1.5 rounds). I's obvious cardio is a big issue for him. Ether he's not highly conditioned or he's genetically lacking. If you have any thoughts on this I'd be interested to hear them. Yes, for sure, I know very little about your conditioning process but I'm very much intrigued! Thanks for the comment and I appreciate the solid coaching conversation!
Great vid as always thank you. With this being focused on improving aerobic power, i'm assuming we should be staying under our aerobic threshold in terms of heart rate during the 2 mins of work? Thank you.
Been fallowing you protocols myself. Very impressed with the results. Im Defenetly going to be working this with my guys. Your content is gold. Keep it pushin.
Question: creatine. Since we are tring to imcrease our bodies capacity for oxygen is it still ok to take it prior to working out or just after? Same question for lactic conditioning. Also I noticed you only did one set, I'm assuming more is ok? Thanks for sll the vids, Im always learning so much
Jonathan Torhjelm your body needs ATP regeneration to produce bouts of energy creatine supplementation is used to improve the process so yes 2.5-5 grams of creatine before training will help.
Coach Daru, this is great. It this rounds of 1 minute light and 2 minute at over 300 watts and rest with eight rounds? How long is rest. Great share, thank you.
Hey Phil what do you think of doing sprints and sparring on the same day? I personally do it but I'm afraid that I might overtrain. I do sprints at 5 AM and sparring at 5 PM.
hi Phil how r u? im a ur follower from Turkey .first of all i want to thank you for all ur big informations and all ur big posts.than i want to ask something if u have some time for it . what do u think about a tabata(4 min) jump rope work out 1 min rest 4 round? is it like aerobic power or aerobic capacity or lactic capacity? which aerobic group that jump rope is in? or should i do it like this video? jump rope 2 min on 1 min recovery 8 round. or Can u advice me another aerobic capacity workout? ( i dont have any equipment like these and i work out at home )i already thank u for ur answer.if u dont have time its ok i know ur a busy man and u already help me with ur posts . Noone makes me believe that dustin and holloway r same weight class ; ) what a ballistic power and what a trainer : ) gl with ur job and life
@@PhilDaruStrong so 2 min straight at 300 watts then rest for 2 min, then 2 min 300 watts and the goal is to be able to bring your HR lower during the 2 min rest period over time? Also if your not in great shape could you just have your HR at say 250 watts if that got your HR to 80%? Thanks in advance
Jimmy WALLHANGER the goal is to increase your ability to maintain power for a longer duration of time. Increasing VO2max long term adaptations we want to have an optimal HR recover roughly 40 beats within the recovery time.
If I do this 2x a week for 10 weeks will I see a marked improvement in vo2 max? I'm 44 year old male who smoked for 39 years have not smoked since NYE. I'm trying to get in shape for a bjj tournament and I always gas. (Blue belt). Thanks in advance
@PhilDaruStrong Heya, I never thought you would reply. Can I kindly request more guidance on this workout please as I don't understand. I think this would help me. Thanks in advance
Phil mate Question 1: what is the typical Vo2max of the average MMA fighter of lets say 180 - 190 Lbs ????. Question 2 : i am at 61 at the moment all be it only accoriding to my Garmin forerunner 235, how legit do you think those measurements are ?. thanks brother.
I'm not sure if this has been answered before but 2 minutes on 300watts and 1 minute off definitely increasing my heart rate beyond 90% Which doesn't keep my HR submaximal. So should i stop before my HR reaches 90%? Not quite sure
Your videos have such great content I really appreciate you sharing them. The way you explain things is very clear and understandable my friends and I are loving it. We do Shaolin Kung Fu ,Wrestling ,Boxing , BJJ some people compete some people don't but your content helps us as overall Fighters and personal goals thank you.
After watching this channel for some time and seeing fighters that come out of your camp...there’s no denying ur training techniques. I really liked the stuff u did with @precision striking great vid as always appreciate the content
Love your content phil, I respect you giving out an abundance of knowledge for free! Im curious about excercise selection when using a conjugate method 3 days a week. For example, on ME should I work up to maxes on the squat/DL & bench in same workout as im training full body?
Jon 1 thank you... if your working full body I would pick one upper body movement and one lower body movement going max and submax each week So for instance: week 1 Monday - ME squat SME bench Wednesday - DE deadlift DE bench Friday - RE accessories Week 2 Monday - ME Bench SME Deadlift Wednesday- DE Bench DE squat Friday - RE accessories
For majority of my fights I mix up a lot of different cardio training. When I do sprints I usually go for 2min max effort and 1min rest as my fights have a 1min rest in between rounds. I repeat that over and over usually 10 times. Will it be beneficial to keep the 1min rest which is matching my rest between rounds or the 2min rest to allow my heart rate to lower as much as possible between sprints. I assumed if I can get my heart rate to go down in one min it would be more beneficial but now you got me questioning it.
Great content! I would like to see a video on your thoughts on balancing S&C work outs with Skills training in a fight camp. Like what days to do different types of work outs to match up best with specific skill set training sessions. Thanks!
if you haven't used this equipment you need to check it out. most people in the gym that are in great shape only do 30 seconds to 1 minute sprints and are gased out. this Daru fella is pretty bad ass.
@darustrong Are 300 watts on an aerobike equal to 300 watts on a treadmill? According to my treadmill at work I’d have run 2 mins at 10 mph 8x? That doesn’t sound right
I ordered the exercise bike on January 7th and it arrived on February 12th. ru-vid.comUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The box must have been tossed around quite a bit because one whole side of the styrofoam was destroyed, and the other side foam was cracked. The Two zip ties holding the handlebars had broken loose and handlebars were loose in the box. There are two small holes in the foam on the right side of the handlebars, I guess from rolling around inside the box. Assembly was straight forward and easy. I am 6 ft 5 in 220 lb and the handlebars and seating positions fully adjustable and work great, I'm getting full leg extension. The noise level is very, very low and acceptable. The adjustment knob for the pressure on the flywheel works well also. The exercise bike is very well made, sturdy and easy move around. This is my first exercise bike and will keep me in shape over the winter. Update 3/19/21: when removing the sticker from the wheel, make sure you remove any sticker glue also. I thought mine was clean but I was getting a slight noise from the glue. Once cleaned off, its super quite. Also the monitor didn't work, tracked it down to the pickup device wasn't in the hole. Once I moved in the hole, it works fine. Do NOT put it in until it touches or it will damage the pickup.
funny to see the voice difference on this one, on this video we can take you somewhat seriously instead of that forced tough guy voice that is so cringy and embarassing, drop the act, you ain't no gangster, you are a fitness coach lmao
Phil your videos has inspired me to push myself to my limits i will purchase your online fight conditioning and strength training system the information you share with us is priceless.
great video coach, i got 2 questions. 1. i´m a amateur boxer who is going to box for 3min x 3 rounds, and i was wondering instead of 2min on the airdyne i do 3min of 3 sets our? 2. when you useing your 1min yo breath, are you breathing in through the nose and out of the mouth thanks alot for those strenght videos i would love a video more specific with boxers, i know i can take some of the tips from a mma video to my boxing workouts but still thanks alot from Denmark
Max1milian yes you can do that as long and the work to rest ratios match and yes I’m breathing in through the nose and out through the mouth trying to do around 6 seconds in hold for 2 then blow out as much CO2 as possible
You are sharing very valuable information coach, and thats why I believe your channel will be one of the biggest fitness channels. I am still looking forward to a complete energy systems training program
Hi phill, I read an article on fight camp conditioning saying that conditioning is specific and cycling or running wont give you better conditioning for combat sports, what do you think about this?
Ben Lawton I do believe in actual sport training will provide more overall benefit for conditioning but remember this is a basic approach to increase baseline aerobic power that can help increase general physiology.
@@PhilDaruStrongthanks for the reply, currently for amateur boxing I do 3x3 min rounds at the highest pace I can sustain on the bag(threshold) and 10 seconds all out with 50 seconds recovery for 3x3(sprint/atp?) so that's my specific and I also do the same protocols on the bike but I csnt do my low pace steady state as specific,im unable to run long distance so would you recommend the exercise bike and if so how often and for what duration? Cheers mate
why is it that you don't use submaximal effort for aerobic power and VO2max development like how boxing science use it with the redzone running for example 4min on 2min off at 9rpe or 90% of max HR ?
Hi. I'm not a fighter, but a fitness enthusiastt. I have a Rogue Echo. I'm 58. I use a polar heart rate monitor for interval training. Are you using a heart rate monitor here? Not seeing any. It's a great way to measure what your heart is actually doing. Most people discover that they're under training their heart, or over training. Thanks for reading.
Is there a way I could do this protocol without the airdyne monitor? I have an old airdyne that I use but the monitor is broken, so I'm unable to measure power output. I have a heart rate monitor that I use during my aerobic training, and noticed HR data in the protocol in the background of the video. Would you be able to do this with just a heart rate monitor and airdyne while training at a specific HR training zone?
Thanks for the vid. I’ve a bit of a disagreement with the breathing part. Perhaps out of ignorance. I see benefit in raising the arms to help expand the lungs maybe not by much but more than sitting with arms crossed. I don’t see an effect on venous return to the heart or increase in intrathoracic pressure but doing either. Do you have any supporting data on your method? Respectfully, thanks again for sharing your knowledge. I struggle with my cardio during sparring smh.
Would you recommend fighters rest like that in between rounds of sparring and fights ? Compared to seeing fighters being told to sit up tall and deep breaths Thanks Amazing stuff too by the way 💪💪💪
Hi coach! Just ordered my airdyne bike and will try this out for my overall aerobic power. Can I also work other energy systems with this bike? If so, what workout should I aim for? Thanks for your great content as always
