5 Muscle Endurance Exercises for Fighters

Feelings Drama

Watch 5 Muscle Endurance Exercises for Fighters - Feelings Drama on Dailymotion

Transcript

00:00What's going on guys?

00:01Shane here.

00:02Today I'm going to share with you a couple of different muscle endurance exercises.

00:05And I especially want to talk about this today after watching the Tyrone Woodley and Steven

00:08Wonderway Thompson fight.

00:09We all thought Wonderway was done after he got dropped and caught in that tight guillotine

00:13choke.

00:14However, after about 10 to 15 seconds, Joe Rogan and a ton of Brazilian Jiu Jitsu practitioners

00:18both said that Tyrone's arms are going to be gassed.

00:21It takes a lot of energy to squeeze with all of your might for that long of a time.

00:25Sure enough, in the next round he looked tired and he wasn't throwing as many punches.

00:29So as athletes, as fighters, we constantly talk about power and speed and timing.

00:34Let's talk about muscle endurance today.

00:37Okay, so generally speaking with muscle endurance exercises, you're going to go 12 reps or higher

00:43or 30 seconds nonstop and you want your rest to be short.

00:46So about 30 seconds because we don't want our muscles to recover.

00:49We want them to stay fatigued.

00:51First exercise is going to emulate the movements of the guillotine choke and with a lot of weighted

00:56exercises.

00:57As fighters and as athletes, I like to keep it asymmetrical, right?

01:01I like working just one arm or just one leg at a time.

01:05It works core stability and remember that the only sport that's symmetrical is rowing where

01:10we're doing the same thing on each side, right?

01:12Boxing is different from my left to my right.

01:15Hockey, soccer, whatever.

01:16It's going to be different.

01:17Okay.

01:18So one dumbbell.

01:19I have a 20 pound here.

01:21Muscle endurance.

01:22You're going to have lightweight and I'm going to go like this.

01:23I'm going to come in with a curl.

01:25I'm going to go down and out for a row.

01:28Okay.

01:29Down, up, down, back, down, up, down, back.

01:34And again, we can go 30 seconds nonstop.

01:37We can go 12 reps and go 20 reps.

01:39You really do want to feel this in your bicep, in your forearm, and then your lat back here.

01:44These are the muscles that you're going to be working when you have that guillotine choke.

01:48If you just do that right now, you'll feel all of them being worked.

01:51Once I hit 20 reps or so, switch sides.

01:53Go to the other side.

01:54No rest yet.

01:55Boom.

01:56Down, curl, down, back, down, up, and you can probably go higher than 20 pounds or lighter.

02:04Just remember you don't want to sacrifice form and you are doing high reps.

02:07So you're probably not going to feel it in the first 8 to 10.

02:10It's the ones after that that count.

02:13Next up, we're going to target the shoulders.

02:14We're going to do some weighted shadow boxing.

02:16A lot of people have a misconception that this is for speed and your punches.

02:21Just remember gravity pushes down and when I have these weights in my hand, gravity isn't

02:25pushing towards me where the punch, the opposite direction of the punch, it's pushing down.

02:30So I'm using my delts, my shoulders to keep my arms straight.

02:34So it's a great exercise for building up shoulder endurance so that I can keep

02:37my hands up in a fight and keep my punches straight so that I'm not looping them like

02:42this.

02:43So what I recommend doing, 30 seconds of shadow boxing and you can just stay in one spot and

02:47go nonstop, left, right, left, right, left, right.

02:50Or you can make it more realistic.

02:52Work your movement, work your footwork, work your strategies, right?

02:56Boom, boom, boom, defense, blocks, slips, counters, you can work your kicks and everything

03:01else.

03:02If you've done 30 seconds or a minute of that, you can keep the same weight or you can go

03:06a little bit higher.

03:07I have tens here and I'm just going to go 30 seconds, lateral raise, static hold.

03:12No movement here.

03:13After 30 seconds are done, I'm going to go 30 seconds straight, forward raise, nonstop.

03:18It really targets the delts, the shoulders.

03:20You're going to feel that burn.

03:22All right.

03:23Next up, we're going to hit the legs.

03:24We're going to keep the tens.

03:26Like I said, you can go higher, you can go lower.

03:28We're going to do squats into hoppers, okay?

03:31So, leg endurance for footwork, to be able to duck and get underneath the punches, to

03:37shoot in for that penetration shot if you're a wrestler, okay, so what we're going to do

03:40is just regular squats.

03:41We're going to go speed squats, so a little bit faster and we're going to bust out 20 real

03:45quick.

03:46I'm sure I'm going to lose count as I do this, but I'm going to keep talking.

03:49We're going to get to the point where our legs are starting to feel.

03:51We're getting fatigued.

03:52Nothing too crazy.

03:53You want to make sure you're sitting your butt all the way down in your squats and you

03:57can just keep the dumbbells at the side or palms facing you up here.

04:01This is the position that we're going to be in next.

04:03So, let's say we hit about 20 squats, full extension, make sure you're dropping low.

04:09We're going to stay down now and the weight's going to be in our toes and we're going to

04:13do hoppers.

04:14One of my favorite exercises here, great for leg endurance, and we're just going to bounce.

04:18Just going to bounce on the toes.

04:20And again, you can go 30 seconds here or you can go 20 bounces.

04:23You're really going to feel this, especially after doing your squats.

04:28Really going to target the quads and your legs in general, your calves will feel it as well.

04:33Okay?

04:34So, besides those, the weighted ones, there's a ton of different exercises that you do.

04:38And remember, 50 crunches, 50 sit-ups, bicycle crunches, leg raises, no weights involved,

04:44but it's going to build up the endurance and the core.

04:46And we already talked about the core multiple times.

04:48You're always using it, whether you're walking down the street or you're trying to sprawl,

04:53or you're throwing a jab.

04:54Okay?

04:55Always working the course and make sure you're doing your crunches.

04:57And don't forget to sign up for MyFightGym.com, links in the description below.

05:01Start your MMA training from home.

05:03No, it's not a replacement for real MMA training, but it is the ultimate supplement.

05:08All right, guys.

05:09Thanks for watching.

05:10Hopefully this answers any questions you have.

05:12If you have any other ones, leave them in the comment section below, and I will get back

05:16to you.

05:17Until next time, be sure to subscribe and get the fight tips before your opponent does.

05:20I'm Shane with Fight Tips, self-defense for the underdogs.

Category

Transcript

Be the first to comment

Recommended