How to Get Superhuman Cardio for Combat Sports…

How to Get Superhuman Cardio for Combat Sports… - These are the best workouts to improve your cardio for boxing, MMA, kickboxing or any other combat sport!

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Time-stamps:
0:00 - Intro
1:02 - Why you need to build cardio
1:30 - Long Distance Roadwork
2:28 - Many Rounds on the Heavy Bag
3:37 - Interval Sprints on the Heavy Bag
4:30 - Interval Sprints for Roadwork
5:16 - Interval Sprints on the Treadmill
6:17 - Do 2 cardio workouts once a week
6:34 - Outro

[ChristianMac-ch]

Exercise physiologist here
Slow steady state running won't effect muscle fiber composition assuming you are still practciing the skill of boxing which inheritantly develops power and stregth specific to your sport.

The main role for building aerobic capacity in an anaerobic sport is to improve ones ability to recover from high intensity efforts and repeat. This is super relevant to boxing.

The real challenge is to work this form of training into a weekly training cycle where its doesn't hinder gross recovery. If executed well it should actually compliment speed and power, not hinder it.

[renikor]

I know Umar is watching this vid on loop after the Merab fight

[raymondotoole]

Swimming at high intensity with resistance is a game changer for cardio

[Patriotx-gxce]

I joined US ARMY as infantry and my cardio improved no one ever beat me since in Army combatives or street.
Running 3 times per week 3 -5 miles each time.
Weight lifting with 30 second brake between sets works even better.
30 minutes and done.

[bruc_wyne]

I once learned from our main coach, who also trained athletes for the Olympics, that we boxers shouldn't do long runs.
I have learned to do interval runs, sprinting, short walk, run, faster run etc. alternating. 3-5km distances.
Long runs change the structure of our fast-twitch muscle fibers, which we should avoid in martial arts.

[dvorakgigachad]

I'm a calisthenics guy with horrible cardio trying to get into boxing. Since I saw your last video, I've done your interval sprint workout 3 times and it feels good. I'm sure I'll get great results if I stick to it. Thanks!

[Whitespots-honor]

As some one who is addicted to running, this is a win

[MotivationCRE]

Best way to improve cardio is to simultaneously improve muscular stamina as well as your bodies ability to transfer blood to multiple muscle groups at a time effectively. Cycling through movements you will do in a fight. I do pushups, squats, situps, pullups, bridges, and calf raises. Cycling through small sets of each with no rest for rounds, this has given me far far better cardio for wrestling and jiu jitsu

[cerromeceo]

I just been casually jogging 2miles 3x a week almost all year and it improved my cardio so much

[SushiArmageddon]

Im fat and out of shape. I decided to take up boxing and mma to help with that. After my first two weeks i decided to try a one hour boxing class and 90 minute mma class back to back. I ended up puking when i got home. Did the same thing this week, no puking. Progress!

[losttapes]

This is the best video I've seen on cardio. I'd personally recommend hill runs rather than sprints or, as you call it, roadwork. A hill will challenge your cardio more and is less wear and tear on your joints. As a general rule never run on hard surfaces, either.

[kashg.]

Hill sprints, in particular, improved my gas tank quite a bit on the bjj mats.

[Wazza]

I HIGHLY recommend interval sprinting too. Elite stamina builder.

[BN]

What I notice work really well is increasing the time per round and not just the number of rounds. Going for 3 minutes and 30 seconds and then 4 minutes and then 4 minutes and 30 seconds and so on really does help a lot. Remember that when you're hitting a bag that's a lot less tiring than sparring a real person so if you just do it for 3 minutes that is likely not enough to match a normal round against a person.

[otherguyjo]

Never had favorable feelings towards running. I remember i used to fkin hate the sht out of it in my early days of doing it. But i knew i had to get better at it, so i kept going. Over the years, i improved massively, and my great hate became a moderate dislike for it. But its the *discipline* that got me this far.

I say all this because i know there's people out there who already know what to do. But they procrastinate because they arent in the mood, or they hate putting in the work because of how shitty they'll feel afterwards.

To them i say, you need solid discipline. Determination/motivation is a fleeting feeling that comes and goes. But discipline makes you keep at it even when you really dont fkin want to. That alone will take you so damn far, its unreal. And the future you will thank the present you for the *hard work* you put in *right now.*

[stephenY]

Great video. Im still baffled that no one ever mentions full form burpees tho. It ridiculously boosted my tank and performance output in a short space of time. Try to get upto 10 mins straight sessions of it and your gunna be on another level of cardio and conditioning.

[davidjd]

I used to box "A LOT" a few fights here and there. One time in college I took a break and joined the track team, I was running 5 minute miles, and I was running faster, and longer than I ever did in boxing, I went back to the gym, and I could barely do 3 rounds, when I was able to do 12 or more rounds in sparring. ( not hard) And although running was used, the people with the most fighting cardio just spared more rounds, much like soccer. Do soccer players get more cardio running the road? No they play soccer, or what about basketball players, do they run road or track? No, not really, they just play longer, and hard running drills. Running is good for boxing, but bagwork, and increasing your sparing rounds will do better.

[masonmorgan]

I haven’t fully watched the video yet but there’s a comment you made about 2 minutes in saying “running is non-negotiable”, but I found that swimming also helps cardio AND works more muscle groups, and I only need to do it 30 minutes a day for there to be a noticeable change in my cardio, I can even take the weekend off if I wanted to.
I do both running (I hate it with a passion cuz I’ll do 45 second jogs followed with a 15 second full speed sprint and then go back down to jogging for another 45 seconds before sprinting again and then taking a short break and repeating) and swimming, but for the most part swimming to me feels not only easier and more enjoyable, but just as effective and makes you feel stronger while also having the effects of the water on your muscles while you’re doing it (swimming helps with muscle soreness, promotes blood circulation to the muscles and actually has anti-inflammatory effects.)
With that being said, I’m not saying you should replace running with swimming, I think they’re both important, but I’m saying I’m sure there’s SOMETHING out there that’s just as good as running for cardio.

[JingShenKuoshu]

this is one of the best pieces of advice from a young buck. Keep it coming. At. 55 I now have been coaching and preaching. I will do a test of myself and with arthritis and all that comes with aging, You are an inspiration. Great stuff.

[HannahBanana]

I'm not even in combat sports, but I do want to improve my cardio. Just saw this video on my for you page and thought it would be useful.