Why don’t BJJ guys do roadwork like boxers?
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- Опубликовано: 13 сен 2024
- Q&A with the coach.
Shanghai based MMA coach and Kunlun Fight ringside commentator Ramsey Dewey addressed the age old issue of roadwork. Why don’t BJJ athletes do roadwork like boxers traditionally do?
I also wanna add that BJJ markets itself as a martial arts that can win using just technique and that's why it appeals to the masses. They know that most people see exercise as a drag and they want to appeal to everyone. I remember watching your video on martial artists being terrible athletes and that really spoke to me. When I used to do BJJ they would always tell me that the only reason they couldn't get over on me was because I was strong.
The ironic thing is that BJJ drills can very taxing from a conditioning standpoint if performed in a non-stop circuit.
That being said, technique definitely plays a bigger role in BJJ than many other activities in my experience. I've successfully rolled with people 20-30 lbs heavier than me without getting submitted just by using technique to keep slipping away (although I couldn't submit them either because they were too large and strong).
If a black belt couldn't beat you because you're strong then the school you went to was very questionable.
@@synergyrevolution2332 Not necessarily. What if that black belt had been training for a long time was was 70 years-old and rolling against a 30 year-old that also happened to be 50 lbs heavier?
Look up "Boyd belt" system for BJJ. Renner and Rickson Gracie stress that age and weight can compensate for experience up to a point.
@@robcubed9557 Oh yeah, I gotcha. I think what I said would make more sense if the black belt was Rener's age.
I think being strong is especially good if you also know how to grapple. My friend is like 35lbs heavier than me and hes a beginner and he is very easy to dominate in bjj at the moment. Theres also guys in my gym just a few lbs heavier or the same as me that are almost impossible to not be dominated by. I know if my friend was on a similar skill level to me he would ragdoll me around. Strength is good alone, with technique its overwhelmingly better.
My cardio went through the roof when I started doing long slow runs at night when I wrestled. I'd come home after practice. Eat light dinner. Relax for a little, then jog just 20 mins. That little bit was just enough to not do any harm but over time it built my aerobic capacity. I could go harder for an entire 2 hour wrestling practice.
I think it helps a lot with recovery
Good to know. I will try that too since I gas out during sparings
20 minutes is long?
"Conditioning is your best hold." - Karl Gotch
Very true, cuz without stamina the technique wont work at all
One of the truest and best quotes ever!
I really like the "I do more jujitsu" concept. I took the same approach with rock climbing and it made my cardio for climbing go up crazy.
I dig it.
Evander Holyfield used to do interval running... his strength and conditioning trainer gave an interview about how old style boxing road work wasn't scientific.
But if you read Dempsey's Championship Fighting your see he actually suggested that much of your road work be interval style running:
“After you’ve become accustomed to roadwork and your feet have hardened, mix up your runs by sprinting for 100 yards, then jogging, then shadow-boxing for a few seconds, then jogging, then sprinting, etc.” Jack Dempsey
Dempsey basically suggested you build your foundation with the equivalent of jogging..but once you can do that you start doing interval type running.
Yeah that is what i been doing
Dont forget, that Dempsey did much longer fights than boxer of today. So his fights were more similar to marathon runs. Meaning: in his times roadwork made a lot more sense.
Roadwork builds your heart physically and spiritually. Tyson did his daily 5 mile roadwork at 4am and that gave him an edge knowing he’s out there putting in miles while everyone else is sleeping. Stay hard and good luck on your training
sasholsuma For endurance foundation to go the distance. Increase heart pump volume, oxygen saturation (VO2 max) and leg conditioning.
@@Kylegreigwalker makes sense. GOTAT.
We need a Ramsey Dewey alarm clock, just some of that calm firmness to get you going in the morning.
It could also be used to ease one into sleep.
@@Mbq-sh6bj "Hey it's Ramsey Dewey over here in Shanghai China, and welcome to another addition of it's time to get some sleep! I'll see you in 8hrs for another addition of it's time to get up!"
So, where can I get this?
Roadwork = Endurance
Skip roping = Footwork & Rhythm
Speed bag = Hand to eye coordination & Rhythm
Heavy bag = Perfecting and correcting technique
Focus mitts = Working techniques and putting combos together
There’s reasons why people do these things and all of that wouldn’t work for bjj BUT endurance is important and sprinting is good for health reasons
Focus mitts are useless, unless it’s the same simple combination they shadow box. What you see normally is pointless
When i first started boxing distance running helped me be in shape to do the workouts.
It didn't so much condition me for fighting but it seemed to be able to help me be in shape for the sports specific training.
Later the best shape i ever got in cardio wise was doing hill sprints.
I noticed i could lift more weight after a small run maybe 2 or 3 miles but that just me , but it was consistent ,
@@ElGuapoRuderalez I noticed the same, not only was I able to lift more weight but I was able to push out more reps without getting fatigued. Especially doing heavy volume training on squats. I could rep out some heavy ass weight whenever I take running and conditioning seriously.
Who wants to see Ramsey Dewey run with a stick in his hands?
Oooo, oooo, I do, I do! Lol
Me! Me! Me!
Roadwork doesn't just give you good cardio, it also gives you leg strength and endurance, and the strong will to submit your sparring partner or opponent no matter what the same way you want to finish a set goal of a mile when you do roadwork. It's all about the discipline and determination, not just overall physical fitness test
Squat, swing kettlebells, cycle and swim instead. Running is overrated.
@@paulbadman8509 Cycling, jump roping, and swimming do not even remotely compare to running as far as improving your general cardio in context of strength and conditioning training. It's so much bang for your buck it's easy to fit in a tight schedule that also includes skill work, weight lifting, and a job.
GYPSY KING FURY Pavel Tsatsulin laughs at you, you pretentious old timer.
@@paulbadman8509 No pace of swimming compares to running dude. I've completed triathlons, I know what I'm talking about. No human being can sprint for even a minute, no matter how in shape you think you are, you will always meet your match running. "Resistance cardio" lmao that totally neglects the main energy systems you're trying to kill when running. And 99% of people don't have a place to swim, so and the amount of swimming it takes to get the same effect from workout really makes it hard to program into any sport not related to swimming.
harleyzeth sprinting is irrelevant here, as triathlon is about steady long distance running. Resistance cardio is for people who care about preserving your muscle mass instead of killing. Also it transitions better to MMA and even to boxing, as sea waves for example means you have to adapt on the run (pun unintended) and regularly explode. And I’m not even talking about significantly less injury risk and WHOLE body activation. Resistance cardio = life, prosperity and happiness. Regular cardio (except for HIIT) = cartisol and bitterness.
Just searched for your channel to listen to something during my abdominal training and I'm first! Hi coach lov ya from Brazil
Seems I-m not the only one! Abraços de Belém-PA, coaches!
Is your comment some convoluted way of saying that these videos are so funny they aid in your ab work outs because you're laughing so much.
I honestly think it's the just lessons within those workouts. I started running over the lockdown, hated it since birth, and I have to say the benefits outweigh the disadvantages. I corrected my form in the first week no joint problems and gained the ability to feel weightless in my movement(125kg at the time) and as a kyokushin guy that's priceless.
Skipping rope is all about the coordination imo as much as it works the muscles and core even.
Both seem to teach you control of your body, perseverance and mental strength.
I can so easily hang in there for the long haul thanks to whatever running did to me.
Running isn't the issue, it's longterm running where you stop caring about how hard your joints are striking the ground because your exhausted. You also might be a skinny guy, no offense. Bodybuilders can't do hardbody cardio because the extra weight is capable of causing injuries easier. There's cardio out there that will give the same results without chance for longterm damage (Excercise bikes come to mind)
If you really think you need to jog to stay healthy you're just biased towards jogging, really no excuse to not do other forms of cardio that do way less wear and tear on the body.
@@abraxsp5837 125kgs you tell me if I'm skinny. Get your form in order and you can clear 5km light jog in under 20 minutes too at my weight pain free. I don't even start sweating until 3km.
I could be biased now because running has become so casual because again no pain. But the mental strength I acquired from slugging out my first 5km that took me an hour and then my next one a week later that took me 30 minutes is beyond any training I've done. Even when I was training 6 days a week sometimes 2 times a day sometimes 3 times it still wasn't as hard as that first 5km.
Running 10 miles on concrete every day just sounds like hell on your joints
Nobody runs 10 miles, but some people run 8.
5 miles is enough and not everyday, 3 times per week
Don't run on concrete, wear the right shoes (moreso the more miles you like up weekly). And 70 miles a week is (amature, not seriously competitive) marathon training, not boxing training.
PS:. 10 miles a day might make sense for boxing 15 rounds. If your BJJ bouts last that long, expect to do that type roadwork.
Id rather do sprints of heavy sandy beaches
@@tomasgrigolatto8903 ultrarunners don't have joint problems ? They do, during and after the race.
This is like asking why don't cyclists swim if swimming is so good for cardio.
Well swimming is the best cardio exercise with no stress on your body. Even obese people can do it
Anunaya Singh it’s good general cardio but if ur training to get better at your sport, do your sport
@@anunayasingh3621 yea but if you're a cyclist swimming muscles isn't going to help you ride faster
@GYPSY KING FURY ramsey Dewey agrees with me
I prefer swimming as hate running rather spend thirty minutes on skipping and rope work
There are a lot of things to be said about each combat sport, but boxers really do LOVE their fight camps.
Ramsey is a combat sports historian. I always learn something when I watch his videos.
I always believed road work was primarily about psychological "endurance". From my understanding, there were a lot of pervasive beliefs about defeat coming from giving up, including KOs.
Personally I really value the jump rope. It's a useful prop for gauging my rhythm and seeing how it feels to shift my weight around. I'd be curious to hear your observations on what you think are the best warm ups.
When I did judo/jiu jitsu I didn't find the classic jog around the room, shrimping and breakfalls very useful to get the work out started.
Don't you know that BJJ only works in the gym anyway?
Have you ever tried to grab someone outside of the gym on tHe sTrEetS? Your hand just goes straight through. Completely different physics in the gym than on tHe sTreeTs.
yes bjj is useless in the streets, mma proves this. most of these black belt bjj guys fight stand up for the most part and if they do get someone down (with wrestling takedowns) they result to ground and pound, with bjj coming as the last resort.
@@zephune9506 I think claiming it is useless is an oversimplification.
I think the following is an accurate description:
"The vast majority of BJJ will not aid you in a self-defence scenario (if you are a male), however, having an in-depth understanding of the basic mechanics dramatically increases your ability to get to your feet as fast as possible."
Being really good at the scissor sweep, bucking and rolling, and other basic "escape" moves that stem from BJJ I believe is very beneficial.
@@realitycheckselfdefence7840 yes bjj for ground defence is very beneficial on the streets but defo not for offense unless you are much stronger than your opponent and it is a one on one
Nonsense! I choke out immaterial ghosts on da streetz all the time!
@@realitycheckselfdefence7840 personally I think BJJ is one of the more effective self defense styles 1v1, especially against someone with no training
Great way to start my Friday. Learning what roadwork is. Thank you for the lesson coach Ramsey.
I can refute this video with just 3 words:
The Diaz Brothers
They are both primarily boxers with black belts in BJJ.
ahau oxlahun And still Ferguson lost against the explosive Gaethje
@ahau oxlahun Well he did them despite knowing the first was unnecessary so maybe he was also defeated by pride/bad decisions?
@ahau oxlahun robbie Lawler
I can refute your “point” also with three words - Khabib, GSP, Ferguson.
Yeah, exboxer here and ex high school wrestler. I did both back in the 80's. The reason you run as a boxer (not talking about MMA or Grappler Striker), is because of the punishment your body takes from boxing. There is only so much sparring you can do as a boxer before you are just taking too much punishment to the head. There is only so much you can hit the heavybag without messing up your hands (and believe me, hitting the heavybag still shakes up your brain!), same is true of speedbag, pads, and middlebag. So in order to make up for that, you run. The great Salvador Sanchez's training regimen consisted of ten rounds of sparring per day, jumping rope, and ten miles of running every day. He never ever got tired and back in those days fights were 15 rounds.
In wrestling and BJJ, it is possible to train and spar all day long or as much as you have time for. In MMA, you can spar striking for a while and then spend the rest of the time grappling. If you had an extra hour to dedicate to training, wouldn't it be better spent getting your cardio from grappling? Putting in an extra two hours of grappling doesn't damage you the same way that putting in an extra two hours of boxing sparring or hitting something. When I was boxing, I would have much rather spent that extra time sparring, but who wants to walk around with a constant headache? So I ran instead even though I hated it!
Great video, Mr Dewey. I'm impressed by how you and other MA RUclipsrs will address the same topic in more than one video (I recall your "cardio myth" video) and add new ideas to it, such as cardio being a means to mental strength. Glad to hear it. It's either not boring OR us viewers / subscribers are really into the subject being discussed.
"More talk of cardio? Bring it on!" Not unlike more ice cream, pizza, or Indian food!
One boxer said to me once that once you get used to it, sparring can become no more taxing than hitting the heavy bag. And looking at the pros (though they are elite), that seems to be the case: Little concern about lasting the round and more focus spent on outsmarting the opponent.
Also, whenever I hear people use the words "bane of [their] existence" (12:34), I secretly add under my breath "or the Joker, or the Penguin, or the Riddler..." ;)
Is it really that helpful for Boxers? I know guys who have very good road cardio and they gas after 2 minutes hitting the mitts if they're not used to mitts. It would seem to me that 3 minute of intense interval training with 1 minute rest and repeating that process 12 times is a much more relevant workout for the sport of boxing. If you're an MMA fighter, do 5 minute of intense interval training with 1 min rest and repeat 5 times.
The vast majority of your training minutes should be spent on your specific sport. I absolutely agree with you on sprints. It's better to sprint, break, sprint, break, sprint. Or sprint, lift some weights, sprint, hit the bag all out, few seconds walking, sprint, etc. That is far closer to the load regime you will face in an actual fight. I was training an MMA fighter who had extremely good road work but missing the explosive strength. He was doing a lot of road work and no sprints. I told him he should mix in sprinting.
MMA is like the decathlon with an extremely wide range of requirements. Decathletes will tell you that if they get too good at one discipline, other disciplines suffer. Jogging will give you very good endurance but your explosive muscles will decline.
A few tricks for making roadwork useful is: running on uneven terrain to work on reflexes while working on stamina, running while focusing on a foot pattern to make it normal, take a breath and go as many steps as you can without feeling lightheaded to work on adapt to having less oxygen, practice a breathing pattern to find a way of breathing that takes less effort.
A great coach I knew eve recommend Burpees & shadowboxing combo for conditioning in ring fights i.e.
A 3mintue round.
30sec Burpees, 30sec Shadow box repeat, x3 rounds etc
This will prepare you for fights, stamina in the ring.
What I personally experienced is that doing a lot of shadowboxing increased my speed and improved my stamina as well. I didn't do any running but I was much faster and had more stamina that those who did running.
@@Intuitivelogicalintrovert Why not replicate the 1 minute break so that you can go harder in the 3 minute round? If you keep going the whole time, you're just going to drop intensity and turn it into a full aerobic workout instead of an anaerobic workout. Fighting has lots of anaerobic workloads.
@@GeorgeOu tailored to each individual needs, depends if he wants to work for stamina or anaerobic. This is actually a hard workout, using high burpees jumps, you can also add a heavy bag to this routine. Will work well for amateurs boxers or MMA fighter's.
Shadow boxing is the best cardio for a boxer. It not only makes you sweat a lot it also makes your movements fast and in sync.
Practicing breakfalls IS "roadwork".
Breakfalls on the concrete*
Injury prevention, or availability of resources is the main reason for cross training. If you can only do BJJ once per week because of your schedule, running in the off days will be better than not running. If you go to BJJ 5 days a week, and you keep getting injured, reducing your training and supplementing it with outside activities, like strength training and cardio, may improve the quality of your training sessions.
Some of us have other lives, and can't train as much as we'd like in our chosen martial art. Supplementing our training with other activities can reduce injury, which means that we can, over the lang term, spend more time training, and learn more of the given martial art. Solo training, partner training, training with a coach--they all teach different skills, and one of the skills is learning how to use them across disciplines. We don't always have access to a partner or a coach, so finding ways to put in the work, while not always "optimal," isn't detrimental, in the long run. Not everyone can have "perfect" training regimens.
You'll also be less likely to quit. Getting injured makes it hard to stay motivated.
Excellent video Ramsey. I've been going to the gym and lifting and running. However, I'm going to swap out running for shadowboxing. I will see how this goes. I use to train in Taiji Meihua and Shotokan Karate. Been over a year since I've practiced. However, I got sparring experience and remember how to execute the strikes in my head. Time to get back into it starting tomorrow! Can build cardio and get my form back. Thanks.
"Get comfortable with being uncomfortable" - ahh, words of wisdom. I hate doing those quick, explosive cardio workouts, sorry, forgot their name. You know, where you do stuff for 30 sec, then 20 sec rest, do another stuff for 30 sec, another rest, and so on, and finally you wanna throw up. Man, I hate those. I don't even know how to organise them for myself. That is exactly why I have a personal trainer, who tells me what am I gonna do within next half an hour, checks my time, tells me to tighten my core, correct my form. But I kinda love them afterwards, because I feel much better the next day, and I sleep like a deaf baby. So I look forward to next training session. But I still hate doing them. That is my own way of getting comfortable with uncomfortable. I got help. Thank you for reading my comment. Now get outta there and choo-choo!
I am an ex-boxer and beginner at jujitsu. I do think running helped my boxing (and I loved it anyway). I did it in mornings / at lunch and did boxing training at night. I think it helped me stay light on my feet as I like to bounce in and out of range rather than expecting to be able to absorb the shock from my opponents on my guard. However, perhaps I could have susbstituted some of the running for resistance training and done more sprints than long runs. At the time the long run was therapeutic / medatative and I needed the stress relief.
However, I suck at jujitsu and a big part of that is I don't know how to be heavy / grounded when it helps in jujitsu and people who are good at jujitsu like to stay in range all of the time ....
Weight distribution takes time to learn
Well whatever your thoughts are on running it is closer to being sports specific for boxing than BJJ.
You're only going to be on your feet for a short time in a BJJ match...and very little will be moving in a way that is anything like running.
However a boxer moving around a ring for 10 rounds will be moving in a way that potentially is similar to running...
Totally agree that it is sports specific. Rolling around a mat is BJJ.
Research General Physical Preparedness vs Sport Specific Preparedness, Running is essential GPP...and if Roger Gracie does hill sprints and Rickson does stair sprints...you listen to this guy.
@@ashwix did you miss the Marcelo Garcia example? 🤔
@no, stupid most better more informed boxers/coaches now a days do actually do a ton of interveral type training with sprints. But many still do some distance running...for one you can't sprint hard every day.
Some days it's thought to be good to do some distance
..however most fighters ndays don't go over 5 miles and usually no more than 3 miles
@@gregquinn7817 interval training is just a meme at this point tbh. like, it's great, but its towards the end of a periodised cardio program. you lose the benefits if you dont have basic cardio
It’s all about endurance and conditioning ..building that physical and mental endurance is key, sometimes when you’re on that 2nd and 3rd mile you want to quit but you keep going! Gives you that extra push late in the championship rounds when your opponent is tired.. that’s why McGregor fizzled out late in the Mayweather fight while Floyd could’ve went another 6 rounds if he wanted
For myself, my goal is 5-hours of BJJ classes per week, M-Th. Then i do a full-body weight routine and run over the weekend. If i miss class i will go through individual fundamental drills at home and body weight exercises.
I am not competing, my goal is to become a better tactician. I find the run helps my overall cardio, but rolling is king.
Skipping rope and running are great, especially for improving your cardio. It conditions the legs and v02 max, it improves expelling lactic acid faster. And theres no reason to not do it, during the days your not boxing you can run and not feel sore after.
Running isn’t any worse than anything else for joints so long as the recovery is there, like any other form of exercise
Thank you. It's about overuse injuries. It's best to talk to someone left an exercise specialist or a physical therapist.
Slow Fighters:
*Jogs while humming Rocky in MuayThai*
I've been watching BKFC and its crazy how the longer clinch changes your fighting strategy. The use of the head and wrestling is clearly visible and is a viable strategy against opponent to clinch and do a little damage, rinse & repeat. Pretty cool.
For the first time, I thought Ramsey was incorrect, then he divided running into jogging and sprinting and I realized, I had made conclusion too fast, without watching the whole thing.
In terms of sprinting, my boxing coach used to tell me that it's good to increase lung capacity, gain control over your breath and he would specifically take us at the sandy beaches from time to time, because he would tell, that sprinting on the sand specifically was perfect for the quick weight shifting and it also allowed shin muscles to become tough enough to endure the process in the ring. I believe the stick was serving the same purpose as sand in terms of weight shifting, I might be wrong tho.
Stick is to keep your hans up and mimic punching
@@mathieufredette3157 That makes more sense :D My guess was incorrect.
im studying strengh and conditioning and im positive training something specific doesnt increase stamina disproportionatly than other cardio. Most people are able to push harder in one exersise than another but whatever exercise your willing to do the longest is always the best exercise to increase stamina (Vo2 max)
I wonder if sometimes if I internalized embracing the suck for the sake of capoeira. Before the pandemic, I had been taking gymnastics classes to supplement my capoeira. I had set out a goal for myself to be able to perform a specific acrobatic move while in the roda. I knew in order for me to pull the move off, I would need to get my body used to being able to flip while tired. So once I was able to perform the move fairly consistently on the floor, I started adding sprints in between practicing the particular flip, or doing burpees in between performing the flip and seeing how many times I could hit the move in a row. The most of the people I interacted with in gymnastics and capoeira wondered if I lost my ever loving mind.
I train capoeira. Which move were you trying to do? Even if I dont recognize the name, I could look it up for myself.
@@fireeaglefitnessmartialart935 At the time I was working on a front tuck but I had a goal of eventually being able to have a roda ready front tuck, back tuck, barani(front flip half twist) , and arabian(back flip half twist). The barani and arabian were added to my goals because I wanted to add acrobatic direction change options.
@@Aro2001 that's pretty cool.
We do "road work" three days a week at the boxing gym I train at. But since I have a knee issue from doing a lot of Muay Thai for years and wrestling. I don't run a lot anymore, instead I do a lot of Rowing, bike and sprints. And my body is thanking me so much. As far as JJ and boxing go, they are two completely different sports, the cardio for boxing is intense spurts with you constantly moving and hitting then a short 30 sec (in training) or 1min during bouts to catch your breath, then back at it again for 3 mins. I can roll hard for hours straight in JJ, but I can't spar hard for hours. In JJ you can "rest" a lot while holding on, or getting ready to move to another position. While in boxing, there is no time to "rest" like you can in JJ during a bout, until the bell rings. They're two different types of cardio and two different sports with two different types of demands on the body. :)
I find roadwork absolutely essential for muaythai. No roadwork no muaythai absolutely!
I for one do advocate for more running. And thank you coach for explaining proper running vs improper(on the tow, not heel to toe). Now I watch your videos regularly so I'm familiar with your stance in running. And I think at minimum, running/sprints is a good warmup to the actual workout. Everything is moving/working. I personally only do running prior to my workouts(on the toes every time). If I'm on a treadmill, I'll do about 1 mile or 10mins on an incline. If I'm outside, I'll run a couple laps around the parking lot or gym building. Usually a light, easy lap, break then followed by a more intense lap that gets me breathing heavy, before I stretch for real and get into my workout be it fitness or martial arts.
I dont really do jump rope. I was never that great at it even when doing it regularly, so I do them less. But I dont hate it, if I'm in a class and the instructor says jump rope, I'll jump rope.
Jogging doesn't mean heel first. Jogging is a pace. Fact is, most people have terrible form because of modern shoes. Shoes keep adding more comfort to bad form. Jog barefoot on hard ground and your instincts will quickly correct your form.
I used to do roadwork at least 6km in high speed every single day to help me improve my cardio for bjj. Until I got a shin splints
Haha, this is what happened to me.
Then I switched to concentrating on function strength and conditioning training.
Yoga, flexibility training.
Interval sprints.
Weights, mostly barbell and kettlebels
Bagwork.
I agree with the concept that you’re body will adapt to whatever you put it through. I am a proponent of road work and jump rope merely for the discipline. However wrapping your ankles and offering extra cushion on your feet will reduce joint issues. But sprinting is better in my opinion
I find that as I got better at Jiu Jitsu and striking that I felt it got less tiring, not just because my cardio for those sports got better but the technique got better. You suddenly get tempted into low intensity tactics like counter punching, or low effort sweeps to get over lower skilled opponents rather than attempting to kill them, so I found some sessions to leave me not very taxed at the end of the day. I think the cardio machines like the Concept 2 or AirDyne are better at consistently hitting you at that VO2 max limit since it keeps you accountable with stats, and you can't slow down or hit softer with pads or heavy bags.
Absolutely true. It’s just like my father told me: If you want to get better at boxing, then box. But, Boxers need to learn to punch hard and fast with all types of punches and from all angles, so heavy bag, speed bag, double end bag, and uppercut bag work needs to be done. But, boxers also need to be strong, so do lots of push ups, pull up’s, military presses, etc. Boxers get hit in the stomach, and rotational power, setting down on punches, slipping, weaving, bobbing, etc., come from the core, so hundreds of sit ups, tons of side bends and back hyperextentions need to be done. Boxers need strong calves and to be light on your feet, so jumping rope is required. A lot of punching Power comes from the legs as well as explosive footwork, so lots of squats are required . Boxers need to ingrain muscle memory, so thousands of punches, footwork drills, head movements, dips, rolls, weaves, bobs, slips, must be done. It’s got to all come together, tying offense movements together with defense movements. This has to be done daily, so shadow boxing needs to be done. Consistency is key. There are so many things you absolutely need to do to box well. It takes a ton of time. There is only so much time in the day, so spend your time wisely. Running will make you better at running though if that’s important to you.
Running 10K everyday for 3 years defiantly work for One Punch Man.
- Grappling arts are much easier to learn. Is in human's DNA to wrestle. even a small kid can fight using grappling and be very good at it from a young age , but when it comes to striking , all those street fights you see in videos , are hilarious when the people fighting don't know even the fundamentals of striking .
- To be a grate fighter you need to have fighting experience using 100% of your power to experience real fighting situation. when grapple with someone you can use all your power so as a result you can become really good in grappling arts very fast , especially with good partners.
Striking from the other hand needs years and years of practice, and you can never get the same experience as grappling cause if you fight at your 100% each time you spar, you will eventually gain permanent injuries from the first month.
- That's why my opinion is someone should always starts with learning striking arts like Boxing and muay thai, and tae kown do and then if he wants to enter MMA, he can train for a year in BJJ and Wrestling, and have the advantage over other fighters who have no specialties in any traditional art or style.
It's actually the other way around. Grappling actually takes more time to learn than striking dude. And there's a lot of injuries associated with it it isn't like it's safer.
Anyone can strike and anyone can grapple, but it takes years and years to do either well
you see "champions" who train for 10+ years get their a.. beaten by a regular street guy . even someone with 3 months of muay Thai training can hit a couple of times in a round a champion, but in grappling is not the same. The weight categories play a much bigger role in striking than in grappling.
KONAN KONAN I’m going to assume you don’t grapple
@@InkThinks Wrong ! I'm doing Martial arts over 10 years now and grappling is something am naturally good at. You can grapple with anybody anywhere using 100% and learn fast but you can't do the same with sparring. you will probably get KO or brake a leg or nose doing sparring , especially with stronger heavier opponents. In grappling 1 amateur can fight a pro and the only diference will be how fast you will tap out HAHA! !
I hear your points. There is a limited amount of boxing techniques training you can do in a day. But if you want to maintain your optimal weight, boxing techniques alone do not cut it anymore.
You should do some kind of cardio training to burn the excess weight without adding to the muscle soreness.
Thus running.
If you do mma, you are right you can do much more. Some interval running once in a while to peak heart rate, and some skipping for bounce, wont do you harm.
I am a little confused of the description of jogging vs running. Do people normally land heel first when jogging? Even jogging in place tends to be on your toes. Also, for sprinting, is heel involved much at all? I feel like it is toe/ball on the land, a bit of springing that gets the heel closer to the ground(maybe a light touch of the heel) and then sling back off the ball and toes.
The wonderful thing about Ramsey’s channel , apart from his knowledge and authenticity, which of course equals 🟰 wisdom, is that he brings together all the fighters of the good fight ! Warriors for the greater good ! Meek is not weak . Meek is extremely capable. Ready and able to switch it on, whilst restraining self ego. Use the skills only when necessity calls . ! Thanks sensei. X
Thanks for this video Dewey, brilliant as always.
I'd like to ask you this question if you could make a video or even reply to this that would be awesome.
If you're more naturally a Muay Thai guy, or a wrestler/BJJ type of fighter, should you still train as a boxer would, when in a boxing class?
For example, elbows tucked to the body as a boxer would. Or would you allow a student to practise his boxing with more of a Muay Thai base, hands higher and not tucked to the body.
I guess the whole point of my question is, if a Muay Thai guy wanted to become a better puncher, he would probably take up boxing classes, but like you've said before, we fight how we train, so would it be better for the Muay Thai guy to practise boxing as a Muay Thai style, or purely a boxing style? It's a confusing question sorry haha. Love your work!
Turning the stick while running, sounds like working on getting your hands to work separated from your feet
I run because it makes me better mentally and I believe it helps me push harder when I am tired rolling. Works for me.. but this is interesting... if I change road runs for something else and I feel I still gain mental toughness on the mat then I will consider.. this video does make sense
It's called endurance. You mix your training up dude, long runs, sprint/run and sprints. Builds incredible endurance, good footwork, balance, focus and builds your vo2-max (sprints). What on earth are you saying? Running isn't tedious to those who love it! 😳
The guys in our gym who don't run lose. In Thaiboxing, running is a requirement. You don't run and fight the guy who does run - including the skipping (which is more than "just" skipping) and all the rest of it - you lose. Simple.
I have heard the "running doesn't work" nonsense so many times. Good luck if you plan to compete and don't run. 👍
It could be done with other forms of cardio BUT if your lack the spine to suffer the road, how are you going to accept a punch in the face?!
Cardio. I can after 7+ years of not, still dance for 15 minutes straight.
But grappling with a 200lbs man wears me out in a few
Harlii Quinn yup, supersets and dropsets are your friends for building that quality enduring muscle
@@imawarrior313 yaa. I'll tell you this. If it was an average guy with I'd have totally been in the win.
So that's pretty awesome.
Harlii Quinn im 265 and i never roll with girls cuz it turns wild lol
@@imawarrior313 see. I seek guys that are bigger because I need to get good at it Incase a dude attacks me.
Harlii Quinn its hard for us muslim fighters to spar girls, if u know Khabib ud understand 🙏🏼
I believe that theres one important part to roadwork that most ppl dont give it credit for. It improves your "chin". Those countless little impacts transfer all the way to your head and it adapts. There are many examples of fighters that do a lot of running and have insane "chins". Im not saying its a smart thing to bet on - to have a good chin - to tire your opponent by absorbing damage, but it often works :P
I mean, nothing beats running, but you are right. Kudos.
hey, I had this question the other day when I watch UFC 221, li eye gouged his opponent when choked, and got out. obviously it violate the rule, but dose this mean it well work in real life, or it only work because his opponent won't break his neck in the ring? thank you for your time.
Found a great BKB gym here in Italy where I'm doing some sparring. They told me all the clinch work in BKB, and the wrestling involved. Indeed a different sport.
What city/region?
Milano. The Gym is Molonlabe boxing club
Sportmassaggio thanks for the reply man, I visited Italy recently and am planning to go back and will definitely check the gym out
@@polymathpilgrim207 look up "cristian balsamo bkb" he went to england to compete in some bouts. He trains there. Glad to endorse a good friend and his work.
I know a boxer with some knee issues he just did his cardio on the stationery bike instead
I’m a “striker” and I’m not a fan of pad work or sparring either unless your a beginner. Once you reach a certain level all you need is shadow boxing, pad work is not realistic and sparring kills your brain you don’t need either to compete at a high level.
Hey coach Ramsey, I wanted your opinion on this. I’m nearly 17 and still in school. I used to enjoy school but now, I have absolutely no interest in it. But I am very interested in MMA and my goal is to one day be in the UFC. I’m not too bad at boxing and Muay Thai but I haven’t really trained a lot. Do you recommend that I go learn BJJ, Wrestling and other martial arts ? Because that’s what I’m going to do. But I saw your video, where you said that most MMA fighters don’t really make much. Do you honestly think that becoming a millionaire off of fighting is too big of a dream ? I also saw your video, where you answered someone’s question about following their dreams. You were talking about having a stable career to financially be able to take care of their futur family. I’m not too concerned about that at the moment because I’m not really planing on having a family until I’m sure I can take care of them. So I feel like I’m not really taking a big risk. I would appreciate it a lot if you gave me your opinion. Thanks man.
IamTensae 1 most fighters work a job and train in their free time until they make it. Don’t give up on your dream, but you just need to be aware you have an incredibly low chance of making it and plan for a backup in case you fail.
Make sure you spar a lot and get some amateur bouts in - can be MMA, but I’d recommend muay Thai fights and bjj comps as it’s easier to find good opponents. You’ll know very quickly if you have the skill to be a top flight pro - you’ll beat everyone you face with ease.
you need to be a world class striker or grappler with some attributes to be in the UFC otherwise forget about it and play soccer. 80% of UFC fighters make less than 50k/year
raju naidu yeah. Plus they have to pay half of it to their coach or something like that.
bigbobabc123 cool. Thanks man.
@@tensae4725 I have some of my boxing videos on my RUclips channel aswell. Of you want to know anything else about MMA/striking just message me.
What you said about heel striking being bad for your joints is 100% true. If you strike with your forefoot first, the % of body weight that you strike with increases gradually because of the shape of the bones in your foot. But if you strike with your heel, you slam most of your body weight down on a single bone all at once. Running shoes are designed to elevate and cushion the heels, giving you a false sense of security. DON'T fall for it! You will get an overuse injury eventually.
Run every day if you want to be a good runner, but be careful HOW you run. And if you want to be a good martial artist, then let's get out there and train!
"Maybe you hate maybe it's what you're afraid of... you should !" - thanks for reminding me...
One follow up question on this video. You've mentioned that most professional fighters don't train more than 2 hours a day for technique, due to a person's limited capacity per day for learning. Do you consider bag work, shadow boxing, and similar exercises technique work, or no?
It seems that the separation between strategy/tactics (purely cerebral if than else stuff), technique, building muscle memory (sort of same thing), and simple fitness is a blurry sliding scale, and that exercises might include elements of some or all of these.
In that case wouldn't road work, along with strength and general fitness training, be good for when the brain has tapped out but the body can still go?
I just love listening to u speak sir
Running 10 miles per day, 7 days a week can actually produce free radicals in the body and accelerate the aging process. Early humans didn't run long distances every day.
You’d probably enjoy the podcasts I did with my friend Ned. He said the same thing and the internet got angry!
@@RamseyDewey I will listen to that podcast. Many of the runners at my run club don't want to accept the science behind the accumulation of free radicals that occurs when you run 20+ miles per week. However, cellular aging from excessive running is documented in the New England Journal of Medicine.
Id suggest the fitter and stronger you are the better at ANY sport you are.
I rock with alot of your opinions, and this was one of my favorite videos. Thanks for the great advice and the truth.
Roadwork is good for your aerobic base. 60-75 percent of your max heart rate. Dont go over. This enlarges your heart and makes it more efficient. What this does is when you have a break from your intense movements your heart rate will drop down quickly
And you can recover to do another explosive move. This is why boxers do it…they don’t run 10 miles. They run 3-5 30 to 60 min. Do this a few times a week and see the benefits
Roadwork is also done in old chinese and japanese arts sometimes. (Classically with a wooden plank or armor equipped.) Running is a useful self defense skill (especially sprint and further parkour), but not necessarily a fighting skill. Better than jumprope, because it's useful.
I do admit other then improving how efficient you heart by increasing stroke volume, blood volume, strength of your heart and lowering you heart rate running has more carry over to boxing the constant bouncing trains your body to absorb Impact and puts bounce in your legs so you can take a punch better i also practice side steps piviots back peddling and lateral movement it has a cross over to boxing footwork i also occasionally take short breaks of running to shadow box The time under tension does improve the efficiency of your heart build capabilities. It does make you mentally tougher but you can actually measure your cardio it’s not just mental you can measure the speed at which your heart recovers, your vo2 max and your resting heart rate. having more blood carrying oxygen and nutrients to your working muscle while your heart is working half as hard ( or being able to do 2x the work at the same hr as your opponet) and building super highways to carry that blood and remove waste products is a huge advantage I would bet big money if we got a guy the same size, as motivated, as mentally tough, same age, and relative skill and strength level to you but he has a way better resting heart rate and vo2 max and he has been putting in an extra hr of cardio on top of everything you do in your routine he would smash you into the ground he will just be able to do 2x as much as you before he reaches the same amount of fatigue and he will recover back to normal about 2x as fast. And if he has the same kind of toughness to keep moving and pushing himself when he is fatigued he might be capable of doing 3x as much work as you before his mind and body start to fail or decline Nick Diaz did a lot of running, jumping rope, cycling swimming and other forms of cardio you might feel is useless but we never see him fatigued in fights and he fought some tough dudes it’s not like they where junk fighters who where not skilled some of them as skilled as him more athletic then him and it’s not that he just out toughed them all either they where all tough and all wanted to win and a lot of them where actually kicking his butt in the early rounds. Look at his fight with bj penn for example super competitive in the early rounds bj is just as skilled if not more skilled and I think bj accuracy was better you can’t really say bj penn is mentally weak because he was a great champion in multiple sports and multiple weight classes just about as tough and skilled as they come I think the difference that won nick that fight was putting in the extra time to develop his heart and cardio system bj was satisfied with just rolling sparing and doing road work nick was waking up a hr early to start his day with a run and hoping on a bike or going in the pool after he finished his skill work. Nick won because he was able to output 2x as much from developing his heart through not just skill work and sprints but also the long boring cardio not the end all be all and im sure it did give nick a lot of confidence and a mental boost knowing he can stay at 80% to 90% of his max hr it was fare from just mental though it’s a huge physical advantage he specifically trained for it works and it shows. Apply your logic of cardio is just mental to holding your breath underwater no matter how tough you are your going to have to stop what you are doing and take a breath to get air. And im willing to bet even if your mind is tough your not going to break world records of people who train for that and have body’s that have adapted to that type of training same as fighting the extra cardio can supplement your training and give you physical advantages. I’d also bet big money if you built up to running at 80% to 85% of your max heart heart for a hr and kept that consistent 5 days a week maybe one day of sprints with your chosen modality in addition to your skill work for 4 months you would notice a huge difference in your breathing, mental acuity, recovery and work capacity in the rest of your training and you would probably feel stupid for not implementing that into routine sooner
Awesome and helpful answer, thank you! Now I know I simply need to shrimp out for 5K each morning along the side of the interstate instead of running. New age road work.
Hahahahaha!!!
Any cardio exercise outside of the MMA gym, will greatly enhance your cardio fitness, so in that sence, you will perform alot better when rolling against others, your skill level will remain the same, but your ability to defend and also go on the offensive will be maintained during longer periods of time while rolling with others. Getting tired to soon and to fast will definetly degrade your Jiu-jitsu skills to a certian extent over time while rolling.
Take boxing out of the equation and compare BJJ to something more similar like wrestling. Wrestlers do roadwork because their match dynamics require constant movement with next to no rest. BJJ action mostly happens in bursts. Two wrestlers could be in constant motion and be called for stalling whereas two BJJ players can be deadlocked in the same position for minutes and still be considered as working on advancing. It all depends on the type of game you play in BJJ. I prefer the constant cardio style that utilizes takedowns and pressure so I enjoy running. A person who sits down and butt-scoots will most likely not include running in their training and that's the majority of BJJ athletes.
The Diaz brothers do a lot of roadwork
The Diaz brothers aren’t human
GYPSY KING FURY they’re both black belts
GYPSY KING FURY you have no idea how tiring grappling is.
Nikita Karelin grappling is more tiring than striking . I’m a boxer and I can kinda take breaks standing up and take deep breaths . I tried grappling and I couldn’t breathe proper . It probably take a long time to breath while another human is attached to you like a Siamese twin
Rodolfo Viera Is a hero of mine, he does lot of unorthodox strenght/ cardio hill training.
Marcelo Garcia said, that the cardio he gets is from consistent jiu jiutsu sparring.
Inspirational as always coach
Road work can be more like 2-3 miles a day at a moderate jog, itll definitely keep your weight down if youre someone who gains fat or mass quickly.
Also I often work 60-70hrs a week so getting up at dawn to run 45 minutes might be my only option that week. It keeps me gaining weight and my cardio half decent.
Running and jogging is not bad for you. We were built to run. Poor form and over training is bad for you. Jogging or cycling can help you build cardiovascular endurance, which can help your boxing, but you’re right about specificity. If you have limited time, do the sport specific work. If you want to exercise more, cross training can help avoid burn out and over training. Starting from a strong cardiovascular base is better, but you have to do the sport specific work to get better in that sport.
My "cardio"- 3 rounds of skip rope, 3 rounds of speed ladder, 3 rounds shadowboxing, 1 round of mitts, 1 round of speedbag. Thats 33 minutes of cardio and throw in some bagwork in thee
Case in point right there! An average boxing class is almost 100% cardio.
Roadwork is a kind of meditation... From someone who used to hike a lot, the mental strain is often bigger than the phisical one. a full hour of drills and etcetera give you a lot to think about because you have specific tasks, even if its just exercise.... while walking. running and even composite running (such as roardwork, because you change pace a lot and run sideways, and run backwards to focus on foot dexterity), here it is what it does to you:
1- You have a braindead task that lasts for a while, and you are often alone with your toughts and will have to do it routinely. .
So you will have to deal with you thoughts
2- Your body is gonna complain and there is nobody to hear but you (because even when you win you still gonna get bruised, if you eat poorly or don't drink enough water you are gonna feel it).
So you will have to deal with your body.
2- With time, you will have to run longer distances in the same time frame (because your body get used to it but the schedulle is fixed, so git gud or get rekt). But overdoing it kills your day, going to low will take you nowhere.
So its gonna test your defiance, and ask you how much is enough.
Knowing your own thoughtghs, knowing your own body and knowing what point you wanna achieve instead of a blank slate like "the most I can" or " a lot" helps he mindset for a fight...
Also, if you can do one and only one exercise in a day its eiher swimming, cicling or jogging...
I boxed and did roadwork. I can't see how you can box without it. Unless you just in the middle of the ring like a late stage James Toney. Surely it's the same for all sports? Even while working for early UFC. Jim Brown talked about roadwork for American football training. He said in the 4th quarter, you know if you haven't done it.
if you start running for miles more than 4 times a week and you aren't on anything. You are likely to burn out. I found 2-3 miles twice a week was best. I did go up to 8 miles sometimes but it wasn't good. Not when you are doing weights and also doing cardio in a boxing club.
If you are on something like sustanon. Go running 6 days a week. And then you'll trim up and also retain lot of the muscle mass. And you'll be on the medication that will help you recover.
I noticed it helps me shoot for takedowns, when I run jog for 3 miles
Road work is no just running you are working your footwork on the go. For example, while you are on the move you practice duck under and head movement also move running backwards. Punches while you moving, side movements etc. Your striking improves a great deal. So yes things to consider there.
You should review the Baki anime’s take on mcdojos in the recent tournament arc
Imagine taking Baki serious on real life martial arts.
Actually, imagine liking Baki at all.
A lot of valid points made, however I disagree with running a half marathon everyday makes you a great runner. It just makes you a runner.
About 3 years ago when I got a deer and was dragging it home, I had to stop and lay down for a few minutes, My heart was racing like mad and I thought I might die! I was 58.
So the next year I started jogging and sure enough, I drug the biggest deer I ever shot, up the largest hill, and did not even become all that winded.
I've drug a lot of deer since then, without a problem.
If you trained Jiu Jitsu with live sparring against a fully resisting deer, then you would have been in even better condition to drag those deer. Train how you fight.
@@Spanky00Cheeks Indeed!
I do know that climbing big hills on my bike definitely increased my endurance in fights. As to whether or not that was purely psychological, I can't be sure but it really really feels physical... lasting longer just got noticeably easier in spite of my skepticism. I doubted that it would help my training... I climb at least 3 times a week now. I've found the steeper shorter runs seem to be more effective, but that's way less concrete. I honestly question whether perceiving steeper shorter runs as more effective is just psychological so. But I have found that to be effective in my training wich inclues BJJ, hence why I keep it in my routine. I don't have all day every day to train... like most of us my time to train is limited... I have no room to keep techniques that are not proving effective, gotta trim the fat.
I had a muaythai coach that insisted on 5 mile runs and 10 round jump rope. I just never dug it
How about Swimming, no joint damage there.
The mental aspect, perfect explanation.
Not everyone have immediate access to a pool.
tbh it's become popular to say than endurance training is terrible and hiit is everything. this is a fad. hiit has a hard limit on its conditioning effects, and that limit is further restricted if you don't have a cardiovascular base. It also doesn't train your hert properly; you have a certain number of heart beats before it gives out. the heart is twitching too fast to really train it to have stronger, slower beats and hereby to last longer. if you only do high intensity, you die sooner coz you heart uses up its beats quickly without improving the performance of its beats. We're also literally biologically designed to run down prey over 30 miles, theres a reason running will correct all your muscle imbalances. Its okay guys, just run for a few miles, it wont kill you, you wont turn into a marathon runner. It will aid recovery between grappling matches in the tournament
This is not a video about HITT training. On another note: You should definitely check the science behind the assertions you’re sharing online.
@@RamseyDewey You're right, I wrote this assuming it was going to be the liss vs hiit issue not the general vs specific cardio issue. There is this fad going around that you should never do liss and I find it so annoying. Shouldn't have assumed before wtaching the whole thing. I still think that it's uncontroversial that a general aerobic base is important, that strengthening the heart is important, and that running is basically the best way to get the consistent level required to get the heart going at the same rate, and I also think that running corrects lots of imbalances and tightnesses becuase we're just physiologically made to run, we're an endurance animal. The joint issues is something to weigh up, but at the distances a non endurance athlete requires, it' not that big an issue imo
I found daily jogging overloaded my leg muscles and ended up getting a nasty adductor tear during sparring (my partner broke out my closed guard). Still hurts a year later
Very good advice.
Very informative and insightful. Even helpful for guys like me more into Traditional Martial Arts.
Maybe the intense cardio boxers do is not necessary in MMA because the max time of an MMA fight is 25 minutes (5 x 5 min.) v. 36 minutes (12 x 3 min.) in boxing. That 11 minute difference is huge in terms of stamina demands under intense pressure. They shaved just 9 minutes from the max time a boxing match used to be (15 rds) because of the injuries and even deaths occurring in the last 3 rounds of fights due greatly to fatigue. So that 11 minute difference between MMA and boxing is huge. Also, boxing is an extremely aerobic sport, like basketball. A boxer uses his legs the entire time of the fight and is constantly in motion. MMA, on the other hand, is not as aerobic as boxing since at least 70% of the fighting takes place on the ground. MMA is more like football in that regard, requiring massive bursts of energy for short durations. The coach should have noted, though, that roadwork also includes the treadmill nowadays.
I'm not a fighter so please understand this is coming from little experience. I have trained for boxing before and I've recently started attending a kickboxing class and for roadwork I bought a bicycle and Ive change my 6 mile commute to work into an exercise.
I don't know how well cycling holds up compared to sprinting but it does allow me to train on days I normally wouldn't have the time or the free time I would have would be too early or late to make noise without upsetting my neighbors
Also I do enjoy skipping rope 🥊