5 Ways To Get World Champ LVL Cardio Without Running
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- Опубликовано: 19 сен 2022
- Road work and fight sports go together like peanut butter & jam. But while running is the most widely utilized cross training method it isn't something that everyone can or wants to do.
So what are the best alternatives to running? Today I list out my 5 favourites.
If you enjoyed the episode please like, share and/or subscribe 🙏
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What's your favourite cross training method to max out cardio???
Great vid!
I broke my 5th metatarsal a while ago. Used an arm ergometer to keep up cardio, and now have been shadow boxing. Is an hour of shadow boxing too much? Sweating, 155 heart beats per minute .
Dude, swimming helps with boxing stamina, especially breast stroke. Helped me when I was coming back to Muay Thai after a year off
Swimming
Even though it's not cross training...but I love sparring because I get so much experience and I can practise all my techniques...it kills two birds with one stone. Shark tanking for even better results in cardio improvement.
Sparring is imho the best way to improve.
2:10 Swimming
5:08 Assault Bike
7:27 Burpees
9:23 Elliptical
12:54 Cross Fit
Thank you sir
☝🏼
The MVP
You are a real 1
Thanks you, exactly the thing I’m looking for in the comment ❤❤❤
You want great wind? Work hard on swimming underwater. As a kid I did that all the time as a game and I can still, 45 years later, breath deeper than most folks.
Yeah that’s great if you have access to a pool jackass. Most people don’t
Sae here, 33 in a few days. Been smoking since I was 13 but swam underwater allot since I was 8, throughout school and sport I usually was one of the guys with better condition, quiting smoking since this week now :)
When I was swimming a lil more often (before the summer) swimming underwater was a SUPER challenging but rewarding workout. Can’t wait to get back to it as the weather is getting colder where I’m at.
@@franciscusvdlouw5436 respect on quitting brother
@@franciscusvdlouw5436 congratulations man, you can do it!!
Running hurts. But Running works. I do 3 miles every lunch break at work. When I spar in the gym, I'm the fittest guy there and even the younger chaps that fight at international level run out of puff before I break a sweat. I seriously recommend Running. There's nothing better. I force myself every day. I then started enjoying it, and it takes less than half an hour to do 3 miles. Soon becomes easy.
Ps, at 48, I'm also the oldest guy there.
Awesome
Powerful stuff i can also attest to, i just began muay thai training and thought if i can’t be the most skilled guy in the gym i will be the most fit, literally pressure my opponents till they can’t even take me anymore and they just fall to the floor for mercy. I run every single day have worked myself up to 30min, my trail is heavily inclined to makes it even harder. Love breaking their souls with my cardio. Kinda hurts like you said i’m 210 6’2 but fuckit embrace the suck!
There are world differences in strengths and cardio to the age of 18, 25, 30, 40
3 is enough ? I would do 3 everyday n gassed out at my fight.. must be the adreline
@@priley817sounds great! As long as u dont overdo it❤
Swimming, jump rope, and shadowboxing helped me throw 3 times as many strikes as my opponent in my 5th fight no problem. Running wears on the knees
💯 It's ok if you're lightweight but you don't see Cyril Gane running for example
@@alexandre7634 I feel like thats probably true but as a small guy im still not getting my ass up to go run. Biking any day.
@@kylerBD literally same but i'm more like dude above however my shadow boxing is more like some Rocky Marciano, and Mike Tyson where it looks like i'm trying to Kill my shadow with full weight punches for 10 minutes straight it's brutal as stamina workout but so much fun
Yes! Jump rope and shadow boxing gets more and more fun as I get better. I also have knee problems, but find sparring to work. It’s a bit of a handicap sometimes, but I’m doing ok because of my other strengths. Love jumping rope and shadow boxing, though.
@@Ytterdahls good stuff brother, keep it up
I've been doing high rep bodyweight training as a form of cardio while bulking for the last 2 years instead of running (I've gained 20lbs & kept the abs). It was working for the first year (I'd go once in a while for a 1 mile sprint & I kept my old times) and I thought it was still working this past year. I took a year off striking to train grappling, & when I was doing padwork the other day, I realised how bad my cardio was; I nearly threw up after just 4 X 5 minute rounds. I learned what it's like to be unfit for the first time in my life. I'm gonna get back into some type of cardio.... I hate that feeling more than cardio 😂
OMG...This is exactly what I was looking for. Running is fine, but it's getting colder and I was just looking for alternatives. Thank you!
I needed this since I'm getting surgery done on both my knees. I needed a low impact cardio videos like this for when I recover. Thank you sir! Always giving us such great info as fighters.
Hi Gabriel, as a 38 year old, former C class Muay Thai and K1 figher, I love running. Now I'm doing specific training for distances from 5k to full Marathon. I was injured from running a few months ago (achilles and knee), then switched to Racebike and Speedskating for cardio training. Now I'm back for running and feeling just as strong and fast as before. And of course my cardio benefits in sparring, I even feel that I am even more fit than in my active fighting years about 10 years ago ;)
Road work is terrible at inception but once you get into the groove its really addictive.
Thanks Gabriel, you got some of the best content on RUclips for anything fighting related, keep it up we really appreciate it!
Love your channel. Great energy along with excellent info with precise detail
Thanks mate
always love watching your vids!
Thank you mister varga, you're helping us a lot.
Great Advice Mr..Varga. .
Thanks brother Varga! Shout out from Calgary AB
Damn Gabriel, this comes in clutch, I have been running everyday the past few weeks and my cardio doesn't seem to be improving, let's see what you have to say.
Hope it helps
Hill runs, my dude. Better for the joints and really kills you.
Add some intervalls to your running, like one or two minutes fast, one minute slow running for about 10 times. But maximum for twice a week, the other days you should stick so easy runs and one longer moderate run (at least 10 miles). Keep patient, you should definitely see improvements after one month. And tracking the runs with running apps like Strava and use heartrate monitoring (invest in a running watch) helps a lot.
@@hoernchenmeister running wise I have been running 5km, 3min heavy and walking for a 1min, I am working on beeing able to run 5km in under 20min. I also have been trying the assault bike workout that Gabriel suggested, but 30min on the assault bike is pure hell so far. My last sparring session was pretty satisfying but I dunno if it was a mental thing or if my cardio is improving already, let's see in a few months.
@@Deathadderzp good luck for your sub 20! It took me a while to achieve. One restday a week is important, also to taper for a goal race (reduce training volume, but maintain intensity for at least one week). Good running technique and fast shoes make also a difference. Keep training and your cardio will definitely improve ;)
Fantastic recommendations
This was quite helpfull, since I have knee issues that will prevent me from running as much in the future. Thx
My left hip joint is thankfull for this!
Excellent video. Unlike many other fitness videos that would demonize or say you don't need running, you advise running but also understand that it may not be for everyone.
I have a love-hate relationship with running. I'll go a few months or a year running, then go a few months or a year without running. And whenever I try getting back into it, its a BATTLE. But when I get over that battle, I truly do get that runners high and I just want to run everywhere. And when I implement running into my fitness regime, I truly do see results physically and in my cardio.
But to substitute running (when I can't mentally get into it), I've been doing ULTRA high rep burpees (reps in the hundreds), swimming and doing high rep bodyweight and various high rep barbell squats (light-medium or medium weight) with 30-60 seconds between each set. I've seen my cardio improve a great deal that way.
But running itself is just a different beast altogether.
Man Gabriel, putting out videos left and right. Thanks Gabriel!
Thanks for being apart of the channel
@@GabrielVargaOfficial Gabriel, love your kickboxing style, it’s such Balanced approach of boxing and Muay Thai, it’s like better version Dutch and Japanese kickboxing.
Too much running/sprinting along with doing weight lifting, fight conditioning and doing kickboxing & sparring rounds will put too much stress on the knees and you’re going to have a lot of pain in the joints, so very good to have alternatives! Thank you!
literally just happened to the bioneer
Thanks for the video. I loved running but can't anymore due to no longer having cartilage in my right knee and one of the things I miss was having good stamina and the confidence that goes with that.
I LOVE the Elliptical trainer. Besides cardio, I found it great for weight lose.
GSP and Valentina Shevchenko both said they never run
Nor did Joe Valtellini
That's bs GSP does run
Joseph Valtellini is another one. As far as I know, he doesn't even cross train. Just spends more time at the gym and does conditioning drills with high output.
Thank you!
Thank you. I like running as well, but sometimes my shins just don't let me run. Those are some very fun alternatives.
Front crawl propper swimming is hard as hell. One of the most satisfying cardio sports ever
Completely agree, I have tested every exercise you mentioned and I think you are very wright . I avoid running due meniscus damage, so I´ve tried many things during years. I have to say that running has a collateral efect in martial artists bodies very hard to emulate in other exercises: your shins get stronger as the impact of the foot on the ground makes your bones get stronger for such work. I saw a scientific study about this, comparing senior runners against senior cyclists, and the stronger bones were always in the runners side.
Jump kicks. Full body workout. Lots of fun. Lots of work.
Thanks! Shin splints and knee pain have been nagging my son at the beginning of his soccer season, so I've been looking for exactly this. The battle rope is definitely worth a mention for cardio that isn't primarily leg based and doesn't require an expensive machine.
Oh I know why he needs to train his tibialis muscle the muscle in the front of your shin
all these nightmare exercises still sound more fun than running for me. thanks coach!
I live in rainy area so it's great video for me 👍🏿
Nothing beats trail running in pouring rain.
Jumping rope is a great conditioner and often overlooked. .
Great video Gabriel. I actually like running, but I tore my meniscus about 3 months ago, and there will be a Kyokushin tournament soon, so alternatives are a must.
Great timing for this then.
Yes. I've had a few times I've been unable to run for 1-2 weeks in camp and these alternatives work great.
Best of luck with your tournament prep.
@@GabrielVargaOfficial Thank you very much.
I just had my second fight it's up on my channel if you guys are interested in watching it. But for conditioning I did pacers sprints for the length of the fight so 3×3 min rounds as well as hiit training. I also took some things from Gabriel's videos like sprinting the length of the feild and jogging the width ect. It definitely helped.
I just finished a one hour Muay Thai class, I was really out of breath by the end of it, which reminded me that I’ve been skipping my morning jogs
Happy for this video because I recently found out I have a herniated disc in my lower back which makes me unable to run for long periods
However I've also wondered, when it comes to road work and building my cardio. Is it better to run at a slower pace and go for a long time or a faster pace at maybe a shorter time? Would like to hear your opinion
I absolutely despise running but I love it at same time
the great thing about swimming is when running messes up your knees you can get the cardio and strengthen those muscles during your recovery (doubly true for shoulder injuries)
I never have any motivation to run, its essential but I don't know why I never find myself in the right head space.
Hopefully after today's episode you can find an alternative that you're motivated to do.
Just tell yourself its fun and you like it and then eventually it becomes true
@@justaddfire4418 "Just gaslight yourself bro"
@@joshuabrant3487 😂😂
I hated running but using it as a test to see how fast you can clear a distance, for me i do 5ks and 10ks and i used to hate it, now i see it as competition against myself
For the 30 second rest in the pool, if you want it to be more like the jog while running you could tread water with a little assistance from the pool wall
Nice suggestion 👍
My issue with the elliptical is it forces your body to move in an unnatural way. Probably why your buddy was having trouble walking afterwards. About 10 years ago, I made the mistake of completely replacing my running with elliptical for half a year while I focused on weight lifting, then went back to running thinking I'd be fine. Pulled my hamstring pretty bad after 2 miles. The only time I've injured myself running, and a few years prior I was doing 50+ miles a week.
I'm sure it can be used effectively in a supplementary role, but I won't touch it. .
Thanks for the routines I can’t run because of hip replacements.Also thanks for showing me it does not need to be a marathon you can be done in 45 minutes
Very welcome
I love running but this video was still interesting.
Hey Gabriel, if I can add a thought: I dislike running because sometimes it makes my knee hurt due to older injuries, which affects my sparring, etc. I noticed a *very* major difference when running on a track. It's not nearly as scenic as running through the woods, but the track, due to it being made of a softer, rubber material, has helped. Sometimes, it's about the surface you're running on more than the actual act of running.
Have you tried max cushioned shoes?
@@hoernchenmeister I haven't. I will look them up. Thanks for the info!
I have a reoccurring Gastrocnemius
Muscle tear that I get from running probably due to poor running form.
I do Hill sprints which doesn't aggravate the calf and is High intensity cardio.
However i will try these exercises out even the elliptical haha. Thanks
After my knee injury I’ve had to stop running my 6 miles 3 days a week, sucks. Ty for this.
I use to do this same routine. What did you do to replace it?
I believe Cardio is my only hurdle for competing at the highest level. Maybe it’s not a cardio thing so much as a grit and being in the zone thing, at this point I think I need focused coaching and to train another 2 hrs a day in the morning. I want the ability to fire at all cylinders but I can’t yet. I run all the time and train everyday 2-3 hrs but I’m afraid that unless I give up my day job it won’t be enough.. I’m so close to being able to give up the 9-5 but yeah.. very frustrating
I feel you on that, I feel that my cardio is very good but I am always looking to improve it because when It's time to fight I feel like having confidence in my cardio will allow me to not feel like I have to hold back and I can actually use my skills
Bas Rutten's O2 trainer could be useful for improving cardio
Look into rucking too, it’s a great cardio workout and it’s low impact. Depending on the weight and duration, it has 85% of the benefits of running.
Swimming is perfect I do 2 miles daily and the assault bike with a double 3 times a week. It comes down to stroke rate really, you can do any stroke but if the rate isn't hight enough it basically active recovery or muscle endurance not so much cardio being the primary adaption.
Bas Ruttens All Around Fighting is killer
What you're describing is HIIT cardio. Go hard as you can for 30s, then rest 30s. Or some similar alternating intense effort to moderate effort durations.
I like running up until it hurts from either shin splints or the cramp I constantly get on my right side below my ribs. Other than that I love running until I want to throw up or can't stop coughing for hours after.
Stair mill has been my go to, started jumping rope as well, I cant run my joints feel like they are grinding away.
I'm going to do running, i use to be a soccer player. I have access to a assault bike and i'm going to try the dirty 50. I only swim for fun
Hello Gabriel, don't you think we can also have good cardio by doing interval bag work? I have some exercises on bag for example 30 sec all in 30 sec rest for 10 rounds (I think it imitates soccer field sprints well) - 3 mins for three rounds 15-sec all- in 15 seconds off - 3 mins for 3 rounds 30-sec bag work 30-sec burpees. I would like to hear your comment on these...
I used to compete in my early twenties at 72 kg. I'm now 36 and 16 stone but have decided I want to compete In the masters next season 36/40. For me I can run anymore due to injuries so this stuff is really helpful to me.
Cant*
World class fighter do it because they know it’s a must not because they want to because they have to. That’s what make a world class fighter. Pay the price of being the best. Hard work and dedication
Great video. Surprised biking didn't make it.
I know McGregor does a lot of biking.
It hurts my knee so I've never had a chance to test it out for fight related training.
@@GabrielVargaOfficial Thanks for the reply, champ!
What do you think about HIIT training? Similar to CrossFit but not exactly the same
Great Vids !!!! How Much Time Do you Jog..? 30 min.???
I didn't like running at first, so I would break my running up into timed intervals. Psychologically it was easier for me to run for a limited time, say for a minute, than to try and run a set distance. Over time the intervals became longer and easier. I like running much more now!
Chop firewood with an axe non-stop for 10 minutes. Rotate between 3 different axes that weigh differently
I will definitely be trying out the elliptical test, sounds painful. What are your thoughts on rowing? I was anticipating rowing, and was surprised that it wasn't mentioned.
I got my ass kicked at rowing the other day, I was watching from the dise like oh this is simple enough. Some of the best hardest cardio I've had.
I lover airdynes.
Would you say hill sprints are the best?
when i clicked, i thought "sweet, i fucking hate running", but after going through the video, i realize it's just all forms of cardio i hate 😂 our gym loves bag work + burpees & the bike, and my strength and conditioning (cscs) guy likes some crossfit stuff like tabata, so really solid list, i'd say.
It depends on how good you are at swimming, I've timed myself where I don't allow myself to touch the bottom of the pool for twenty minutes, just treading water will kill my cardio because I am so bad at swimming, and that's with good existing cardio, I run four miles in under 30 minutes and just treading water for that long will nearly drown me.
I don’t mind doing hard cardio like burnouts on pads or bags, biking, swimming but I just hate running for some reason
i really appreciate this. i'm fat and old (not saying this to be down on myself, but just for context), and running hurts. between old injuries and 300 lbs of force slamming into the ground with every step, nevermind the speed added from running, it hurts in all the bad ways and none of the good... i don't know of any pools by me, and my class's coach gives me the side-eye when i try to do burpees, i'm that bad at them... but elliptical and assault bikes? my gym has those, i can do that, and that's better than slogging on the treadmill. ...hell, fat old arthritic burpees are better than a treadmill. lol
I can't wait to find some people to do road work with me.
What is your opinion on battle ropes to replace running?
I hate running, so for cardio I set out a circuit of 6 compound lifts. Deadlift, front squats, powercleans, overhead press, medicine ball throws over the shoulder, some kind of loaded carry-kettlebell, dumbell, weight plate etc. Do each exercise for 25-50 reps, 10 second rest as you transition from exercise to exercise. Once completed, rest 2 minutes then do again for 3-4 circuits. Once you can manage 50 reps on each, increase the weight so you can do 25, and then work your way up again.
The assault bike is my archnemesis
When I fought, we just sparred more rounds. Grappled a little bit more or intensified it. I hated running. My coach never was on our backs about not running outside of the gym. He figured that your level of cardio would show during drills and sparring. We would change what we were doing when we started getting punched, kicked, submitted, being put on the cage wall, etc... Hard sparring would force a change or the alternative... quit.
We have to do burpies often in class. If someone doesn't listen, it's 20 burpies. And sometimes it's 20 anyways because exercise. XD
Holy shit that assault bike is no joke
For me, I do 1000 meters air rowers in 3 minutes followed by burpees + jumping jack for 35 seconds each and then rest for 30 seconds (I add biceps curl at lower weight as much reps as I can get for another 35 seconds sometimes). And do all that sets all over again at least 4x-5x. Believe me, air rower can be extreme disgusting as well. I prefer this kinda cardio than jogging, or I just do Tabatha workout (8 sets, 20 seconds of work followed by 10 seconds of rest for 20 minutes. But i usually go for 45 minutes). I works for me, and I'm in my 50s now
What about kettlebell swings ? Jump rope ?
I have such tight lower legs and sometimes after I do a lot of roadwork I feel like my legs aren't there for practice. I just need to find more balance with it I guess.
I tried sprinting at the pool and got kicked out. Thanks Coach
Is there an alternate for jumping rope
Swimming I would do in the General Phase, as it is not realistic enough to fighting and you are in horizontal position in the water. Specific phase will only use swimming as a active recovery. Competitive phase I would focus on other forms of recovery and will not do swimming.
MMA has a bit of horizontal stuff in i heard, you know, on the ground.
Yes sir that is true and still if you are scrambling from a defense position you are trying to stand-up and from an attacking position you are trying to to keep the pressure and you are not in a puur horizontal position in any of these cases, also what in swimming will give you the the resistance other than the constant resistance of the water? What would resemble the abrupt eccentric movement or the isometric resistance combined with concentric movement of fighting? Backstroke? Butterfly stroke? Breast stroke? Freestyle? Non will. That is why I said I would do it in General Phase of periodized training. I AM NOT SAYING NOT TO SWIM and to Vargas point he sees it as a cross training. I am simply saying I would ad on one more rules to his video for swimming. KIND REGARDS
My 2 cents is avoid running on hard surfaces. Running on softer ground like grass or a woodland trail is much easier on the joints. For sprints make sure the ground is even to avoid injury.
Hey gabriel.how many rounds of burpees i need to do? You didnt say
Thanks champ!
Running works because it uses lots of big muscles in an efficient rhythmic way. So cycling and rowing just don't work as well because they just don't deploy the same amount of muscle as effectively. I can keep my heart rate up at running levels (say 165) on a bike, but I've been cycling hard for years. A 15% slope (the maximum on most treadmills) doubles the effort. So if you speedmarch at 7.5 kph up 15% it's as much effort as 15 kph running, which isn't quite as good as running for most people, but it's pretty good.
Bro how did you know I wanted to ask this exact question?
What are your thoughts on heavy jump ropes for cardio?
I'm not a big fan of the thick ropes from Thailand.
I like fast paced rope work and I can't do anything fancy with the heavy ones.
Double unders are great for cardio though. Didn't even think of adding those to the list.
What about riding bike to the gym, hike up the mountain, play sports like soccer or basketball.
I'm obsessed with Jumping Rope so bad
A super high level boxer, Keith Thurman, apparently used to skip for 90 minutes while watching footage of his opponent's.
Crazy amount of time on the rope.
I basically got Achilles damage from jumping rope for 1 hour every day. That was 7 years ago. I still suffer with Achilles damage now.
Running was the least effective at keeping me lean.
Sprinting was the best, got leaned the fastest and made my face 8 years younger, but I damaged a ligament in my hip, so out when sprinting .
Enter airdyne bike, brilliant machine and has the same effects as sprinting up hill and full speed. It makes you want to puke up and lactic acid is horrible. Evil but gets you lean fast and fit.
🙏
I get shin splints easy so i absolutely hate running, lol but I do love the rowing machine. how does rowing fair as an alternative to running and being a fight ready routine? great, or not so great?
I haven't done enough rowing to know how good it is for high level cardio.
But I can make a video on shin splints. They used to really afflict me.
ikr! I got terrible shin splints by jump rope. So I totally stopped for one year. Then I restarted jump rope and shin splints never appeared again.
Kettlebell swings
I don’t like running because i lose a bunch of muscle doing it so I’ll give swimming a try
eliptical is not feeling good on my body, kind of weird position for joints. Rowing is the killer!
Interesting. I'll tried the Erg a number of times before but never had the same cardio burn as running.
But I'm probably just not doing it right.
I like the alternatives, but I've experienced the best conditioning from long runs. My typical schedule is 7-11 mile runs during the week. And on Sunday I'll go for a super long run 23-35 milers. I'm out for a day or 2, but once recovered, any distance under 13 miles feels like I'm gliding, with 0 exhaustion what so ever.
@@slickr2084 the best way I can explain it is you simply don't get tired at all. You can basically execute your game plan, and combos over and over. Reset, brief break and keep going. It's the best way to improve overall fitness, stamina, etc...
Do you not get any knee pain from running that much? Im only 17 and i been athletic my whole life but get untoreable IT BAND pain around 6 miles.
I am curious why skipping isn't part of the alternative exercises. I do skip 3 rounds x 3 minutes usually when I start my workout. I guess skipping is part of my Muay Thai workout so perhaps doubling up isn't as beneficial? I usually get injured with cross fit so definitely any other suggestions would be appreciated.
Skipping would be great.
I guess I was thinking if running was damaging you then skipping would be just as bad.
I do a lot of double unders and those are fairly high impact.
@@GabrielVargaOfficial That makes sense. Burpees can be difficult too but less impact than skipping. Great video and a huge fan!
Apparently runners use burpees to improve their VO2 max
Hill sprints?
I find it hard to imagine someone being too injured to run but still able to do burpies. the kicking the feet out then jumping them back in seems like it would be way harder on the feet and legs than running.