Shoulder Conditioning Drill From World Champ | No More Arm Fatigue In Sparring Or Fights
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- Опубликовано: 10 мар 2021
- Here is my go-to drill for conditioning my shoulders for punches. If you can make it through this drill without a break you are fight ready (for arm conditioning).
Get yourself a set of 3lbs weights if you're feeling gutsy.
Or 2lbs weights if you want something a little easier.
Or if you have no hand weights a pair of 16oz gloves which equals 1lbs.
Then start the video and feel the pain 😈
Share, like and/or subscribe if you're enjoying the channel 🙏
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What a world we live in. World class fighters giving away free info on youtube. The future of martial arts is a bright one!
I've got to share because I don't want people scouring the internet finding very little like I used to do.
Although that was more like 10 years ago.
Now so many great fighters are sharing info on youtube.
It's awesome.
@@GabrielVargaOfficial Thank you 🙏🏼
@@GabrielVargaOfficial what a guy!!!
@@GabrielVargaOfficial Thank you, Gabriel.
I had the worst shoulder endurance in my gym. So bad my shoulders would give out in 2 mins in the heavy bag. Now I’m competing with the best guy in our gym with shoulder endurance. I couldn’t even do the first 2 mins of this without stopping now I’m smashing out the whole thing within a months time. Trust the process and keep training hard guys💪💪
How often did you do this during that month?
@@Inspired1418 I think I did it at least twice a week after training
I tried this drill 30 days ago and made 10 mistakes with 2 pound dumbells, I repeated it today and managed to get through the whole thing without stopping.
KEEP TRAINING HARD GUYS
Those arm circles are diabolical.
Thank's, Gabriel! After 3 weeks of frequent attempts, I was able to do the full 3 rounds without dropping my hands or succumbing to fatigue! At first I couldn't even finish round 2 but now I was able to get the full workout completed with 3 lbs weights
Wow. That's some solid progress.
Very impressive!
Thank you sir 🙂
Another great video, thank you
I really appreciate how you actually go through all your routines for us. So many “fitness” RUclipsrs will show you the exercises and then just tell you how many to do
It help keeps me in shape as well. But thanks.
I'm glad you enjoy working along with me.
@@GabrielVargaOfficial I sprained my ligament in my ankle about a month ago and am trying to get back into the swing if things. What do you recommend for ankle protection when it comes to bag work?
Thanks bro, good work 🔥🥊
Thanks Gabriel! So simple, so smart!
Nice one, will give this a go in training tonight 👍
Great video 🥊
loved this workout! please keep posting these workouts, its amazing!!
Thank you bro
tq so much gabriel sir,
HAHAHA super shoulder killer. Much needed….wonderful. Tnx.
Just did 2 rounds, but without any weights, because I came out of a 1 year recovery of heavy inflammation in both shoulders and I'm in my mid 50's. Will try it later with weights. I liked it, that the video motivated me to start again with my training, not because of the technique, we did similar things in training 35 years ago.
Nice I like this kind of training. Only had water bottles to use but still felt it at end of round 3
Love this. Have had a shoulder injury for about 9 months. Was able to do this without the weight. Got a tkd tournament in march that i need to be as prepared for as possible
This was a gnarly work out! I'm gonna add this to my routine for a few months and see how I progress. First time doing this was challenging. Several errors
this looks brutal, cant wait to give it a try
Holy cow this looks brutal
Heavy Bag & Pad Work
Round Tactic's?
Thank you so much Champion!
One Team
👊😎
Gabe great video can you do more videos on level changes and combos?
Completed this workout today for the first time with 3 pound weights. Started with 16 ounce gloves to 2.5 then finally to 3 pounds. Was not easy I almost didn’t make it but just pushed through. Huge confidence booster specially since I might be competing May 15 for a k1 amateur bout so it’s good timing. Thank you so much all the content you put out champ. Stay blessed 🙏
looks gnarley
I used your shadowboxing with gloves tip, when you told how you had an idea to shadowbox with gloves. I shadowboxed with gloves and wraps. It increased my stamina.
Ty so much! You're content is much appreciated, lately I've been implementing a lot of your suggestions and am seeing nice little changes :D I love how often you post too, such quality content!
I'm very happy to hear that. Keep it up and good changes will continue to come 👍
Hey Gabriel this is Anthony again. I just want to take this opportunity to say thank you so very for always taking the time out of your day to help us with our training. I really appreciate you so sir. Thanks again and I hope you enjoy the rest of your night 💪💪💪.
that's exactly what i needed
2 lb no mistakes , a great great workout my shoulders are very fatigued ( amateur boxer ) would be great if you do all body drills like this for us
Thanks sooo much for the Videos! You are realy awesome.
You are so welcome!
Thanks Gab. You are a warrior and a great champion. And always a class act Champ.
🙏
thanks
thx sensei. i just started 6 weeks fight camp training to my black belt fight 2/3/24 (feb, 3rd). day 1) ran hills /deep yoga yesterday. 2) started with this video :)
This idea of extra-workout is extraordinary, Gabriel. I was doing all this exercises, and also some of the impromptus, and I thought how to increase the tolerance of the arms, as you say, normally: so, every time I run, outdoors or in the gym, I hold weights of 1 or 1,5 kilograms. After that, when I do the punch-technique work, I feel an absolute control of the movements, and the arms so light. I really appreciate all your passion and virtue.
thanks for the awesome videos
Thanks for watching!
Thanks, champ ! I found everything I need in your Channel +1 sub
Thanks for the sub 🙏
I have lots more to share so many more videos coming.
These videos are extremely good! From day 1 you are taught to keep your hands up (I know there are exceptions, but when it comes to newbies let's stick to the basics), and although it seems so easy, fatigue soon sets in and you're left vulnerable. Keep up the good work!
Just finished the drill with no weight, just bare hands. And holly bananas it is hard!
thank you so much Gabriel!
Nice! Next time with gloves on 👍
Buddy what was even that..??? Absolutely brutal from 2nd round. Gajab.
I just finished the drill, and i have to say that the fatigue in my arms is pretty extreme. But it was a great workout, i really enjoyed this. Thanks for inspiring me ; )
Happy to share with you and everyone.
@@GabrielVargaOfficial but for pawer punch
This drill might be what wins me my upcoming fight. Got a Muay Thai c class fight coming up on the 17th of febuary and the past 3 weeks my arms have just been fatiguing so quickly when sparring in my 14oz gloves, this pretty much ruins any chance I have of letting off combos as I am attemptinf a Muay mat type style and need my hands to set up the rest. Thanks Gabriel
Awesome! Looks like the stuff GGG uses to condition his shoulders! Tysm
Absolutely. I think I saw a clip of him doing something similar and then just created my own routine.
Wow this amazing workout thank you coach…Your training system not only hard also smart…
Glad you think so!
stellar content amigo
Thank you 🙏
This was pretty grueling but i want to shape myself into a martial artist and get in the ring someday so I’m saving this video to do more consistently.
Just hit the 2k like, great video
I'm glad you enjoyed it. This one still burns down my shoulders.
@@GabrielVargaOfficial yeah, it was the first time I did shoulder conditioning
Really burnt my shoulders
Thank you so much for this vid it killed my shoulders
That's what I like to hear.
Great video! This is another exercise that’s going into my “heavy rotation” file. As a scientist, I love the logical (and sport specific) solutions you come up with for various training problems.
Thanks Mark!
You know, I'm something of a scientist myself
@@isaaccameron7852 👍 that and “back off man, I’m a scientist” from Ghostbusters are the two greatest lines in cinema history. Imho.
Got my first mma fight coming up in June really appreciate all the videos helping guys like me giving me confidence in my stamina!!
good luck bro u got this 🤝
@@prat1krai thanks my man appreciate it!
@@LocoIV how was it
Dude I'm dying...your workouts are great, i even implemented the dutch six pack drill in my abs routine
Glad you like them!
Share, bro !
Great video. I only had 5 kg things so had to use them and my shoulders are revoked 🤣fantastic video tho thanks
looks brutal....I'll try !
Best of luck!
Just finished too the drill, was a killer even with gloves. Please keep up this kind of drill or small work out. And cover for all group of muscle, maybe a full body work out of 5/10min to work on muscle endurance and burn fat. Anyway thanks for the good tips! Love your channel and the vibe
Thanks my friend and I will take note of your request.
Just followed along with 16oz gloves. I couldn’t even do the first round with no mistakes. Gonna be doing this weekly to try to build up some strength. Thanks for the workout!
Awesome. I think you can make it through after 3-4 tries.
Then move up in weight 😈
Just thought I’d follow up. I can do it now!
Awesome! Did you move up in weight?
It´s funny, I´m also subbed to "Bazooka Joe" Valtellini´s channel and yesterday he posted a vid exactly about this matter. Both channels are PRO!!!! 👍👏👏
Really?? I'm going to see what his routine is right now. I hope it's not also with hand weights. That would be crazy as we've only trained together once and don't share the same training routines.
Thank you for this video! Are there any drills you would recommend for the quads / calves? I have a similar fatigue problem with my stance... (always want to stand up tall).
Great drill, will definitely keep doing this!
I think it's excellent for general fitness, as well, be it carrying things or whatever involves arm and shoulder muscles.
For sure. It's applicable to more than just punching.
I'm glad you enjoyed it.
@@GabrielVargaOfficial Who doesn't love some "good pain"! :-D
Tried this without weights while at work and dayum that burns lol.
Excellent workout, my shoulders and abs have always been a strength of mind and I still found it to burn with two pound weights. Do you have a good tricep workout for fighters?
Great content as usual! I have a question, what protocal besides the shoulder conditioning for not gassing out on intense boxing padword with my coach? I’m assuming running fast bag burn outs on a heavy bag? Is core work super important for such stamina, I feel a burn and gas out, especially straight punches, jab cross etc, after a few minutes every time we do fast explosive padwork, I am mostly self taught, and new to private boxing lessons. But feel my technique isn’t terrible.
but any advice would help. I love you’re channel you are one of the f that give great info, and I can tell you are a consummate martial artist, and good person. Thanks for the content!
Thanks for sharing, Gabriel!! 🙏 But let's not beat around the bush no more, will it, or will it not make us look better naked?
I feel your pain.
Just did this with 2lbs egg weights. Jesus my shoulders were finished after the 2nd round. Will need to keep doing the 2 minute rounds before I bimbo it up to 3.
Kostya Tzyu did very similar drills in his time.
Dude...Man....Bro... Awesome workout. I'll be competing in Chiang Mai this June, will be utilizing a lot of your content as well as Jeff Chan's from MMAShredded. Righteous stuff.
Awesome. Have a great fight and enjoy the training.
@@GabrielVargaOfficial thanks brother 🙏
This has been the sole reason i cant seem to parry anything, i cant keep my hands up and i forget to do so
i got my 2nd amateur boxing match next week and I'm doing this drill, maaaan it's brutal!!! thank you very much man for all the knowledge you're sharing 🙏, and wish me luck 😃
Get that win!
I'm looking forward to hearing your fight news. Keep me posted and best of luck.
@@GabrielVargaOfficial thanks man, i will
@@abdellahmedles1681 how was it
I only had 5lb weights and it was brutal
I did all 3 rounds with 2lbs weights and 30 second breaks...it was easy as hell so im gonna need to up the weight and do at least 4 rounds 😅
I failed once wit resistance bands this shi was amazing
Yeeaaaah, did the entire thing, right w/ the brotha and ROCKED IT WITHOUT STOPPING ONCE. Don't think I had the most "perfect" form but I definitely wasn't bad. Used 3 lb. weights and didn't drop my arms once, and all because I have established my own shoulder routine and about to come out of a looooong developmental hiatus (semi-retirement while training and mentoring others) and have developed my own shoulder routine, since after years of sparring and having realized that shoulders are 1) the most important muscle for punching, and 2) the first, and usually only, muscles that get tired in a fight or sparring, I've been working on shoulder strength, fluid speed, conditioning, and control AND IT'S PAYING OFF GANG BUSTERS!!! Did the entire workout, didn't drop once, did some hard shadow boxing directly after and felt like I could have done another shoulder round. My conditioning philosophy is 1) strengthening the muscles necessary for power, conditioning the ones necessary for movement, having a long shadow boxing/striking/footwork/shoulder work/sudden movement/& normal boxing/fighting "cardio-strike" training routine that typically lasts 45 minutes (on a bad slow day) to 80 minutes (on a good hard day) and up to and over two hours (on a fantastic splendiferous day), and doing that straight with no break (only stretching sporadically as a tone down break) and focusing on controlling breathing (never breathing too fast or too hard), and developing a movement pattern that allows me to mix low fatigue strikes/movements and higher fatigue strikes/movements intermittently in a way where I can shift my offensive/defensive pattern to another (giving a certain muscle group a rest and changing the fight pattern and rhythm) and then alternate to different fight patterns and rhythms to 1) to keep my opponent guessing and unable to learn/understand my pattern/rhythm/movements, 2) shift emphasis to other strikes/movements/muscle groups which gives other muscles a rest and allows me to incorporate a different energy/rhythm/strike pattern as necessary. After years of study and development I've developed 5 different fight pattern forms and 7 different energies/rhythms that I use during my training (often with music as an assistance) and fighting, and my defensive movements - faints, evasive footwork, slips, blocks, and distance control are all built into my natural offense, becoming one-and-the-same as I like to "flow" when I fight and not switch my mind back and forth from "offensive time" to "defensive time" (a mistake I believe many/most fighters make), which also allows me to cardio - shadow box train in a much more realistic fighting style, and also cuts down on "mental fatigue" which is also a factor, as I am just able to flow, very much like a dance. Another important key "mentally" is that a REAL fight is on a military battleground and I would be moving to kill you, these ring "fights" are not fight at all, they are for fun, entertainment, fitness, excitement, mental discipline, art, and exercise, and are much more of a "WARRIOR DANCE" than a fight, so it is very important to WANT to be in the ring at all times, to be having fun, maintaining absolutely beautiful "dance like" form, being graceful and beautiful, light on your feet, and (warrior style) dancing w/ your partner/opponent at all times. Shifting into "I wanna kill him" mode, or "I gotta be in here for toughness" mentality will get you fatigued very quickly because NATURALLY "real" fights rarely last longer than one minute before someone is seriously hurt, but we can NATURALLY dance all night even when we're not in the best shape, AS LONG AS WE'RE HAVING FUN, especially if there is a beautiful woman in front of us, I'M DANCING ALL NIGHT!!! Think about that, and get out there and dance, and be artful and beautiful, just like you are naturally supposed to. In other words, "Don't fight - DO THE WARRIOR DANCE AND DANCE ALL NIGHT!!!" [My name is Burnell J. Roq IV and you can use my name when you quote that.]
And back to the should routine - As my arms began to burn I could feel my body taking a huge sigh of relief when I switched position and allowed other muscles groups to get involved while the fatigued muscles rested (just like I trained) and how amazingly quickly I came back to nearly full strength after only seconds of rest. Training to get back in the ring and spar at a high level for the first time in many years, and complete with my new and very advanced training system, having already cut weight down to my fighting weight (no need to stress my body to cut weight for a fight), and after doing this shoulder test with this video, I feel I'm ready, or getting very close to it (still working out a few technical bugs). Thanks brotha, I'm going to include this routine in my training program. Much appreciated
Damn I thought I had good shoulder conditioning.. I am nowhere close... thanks for the reality check
I'm not sore from yesterday so will be doing it again today maybe alternate days with hopefully less mistakes. Thanks again & see you again tomorrow brother.
2.5lbs - 3MIN x 3RDS at end of workout
------------------------------------
Day1 | 10 mistakes
Day2 | 10 mistakes (shorter breaks)
Awesome. I just did it again tonight on zoom with my kids class.
My shoulders are feeling fried.
Keep it up and I bet you'll be under 5 mistakes within 2-3 weeks.
@@GabrielVargaOfficial Thanks for the kind words Mr Varga. As a fellow Canadian, thanks for everything you've done to represent us. I find your channel very informative and inspirational.
I am a personal trainer & freestyle wrestling coach, crossing over into mma (and hopefully one day coaching mma) so I have been training TKD (kick)boxing, judo & BJJ for some time.
Where is your gym? Is it a traditional martial arts academy or more modern kickboxing ? Would love to see a video on that in the future. Perhaps after lockdown I'd consider a trip to come train with/under you if possible.
Either way I'm sure you're swamped with requests so keep up the good work on YT 🙏
3:11
Hey ! Just did (and finished, with no dumbbels) your conditioning for the first time exactly 10 seconds ago. Shoulder endurance or strength is a weakness for me in general. I think i can keep up my gloves up most of the times correctly, the problem is while doing conditioning at my club (3x/week ). For example i feel my shoulders always give up first doing plank/mountainclimber/burpees/push up and it's frustrating as theses are not necessarily all shoulders dominant. I don't know if it's endurance or strength in particular, i suppose mostly endurance as my coach love the "do 20 burpees, then 20 mountainclimber, then 20x, 20x, 20x, 1min plank then we do all that again 15x, then 10x each", and conditioning circuits in general (high/mid/low push up hold for 5-10 sec each 10 times) and i struggle greatly with all shoulder related exercices. Is your conditioning "enough" (seems good to me) or do you have some other advices for me for my particular case ? I try to hit gym 2 times a week and do medicine ball throw, light overhead press, facepull, landmine press with one hand simulating a punch (with no weight, and not olympic bar) on my upper workout.
Thank you very much
Anyone seen oh brother where art thou or the ballad of buster scruggs?
I think you already had a video with the same exact routine. But great shoulder routine 💪💪
Yes sir. Correct.
I mention that in the video but wanted to do a full follow along as someone was asking for it and the last video only demonstrated 1 shorter round.
I'm glad you enjoy the routine.
@@GabrielVargaOfficial Hello Gabriel. I have done these 3/4 times already(always at the end of the training), since I saw the original video 2 weeks ago. And I can already do it without dropping the arms, and just by taking like 4/5little rests in the whole 3 rounds. And I have not even competed yet. Of course I am looking to improve it much more. Do you think that's good for someone who never even compete yet? I plan to fight in MMA in the future but I am just 19 and because of the pandemic I still haven't been able to compete. But great shoulder burner 💪💪 thanks for sharing
Rifado viejo
wow im struggling with just the 16oz glvoes here hehe
Man I made this with 2 x 1kg’s which is 2,2 lbs? And I was barely keep you tempo even as you took 2 breaks I made them also, this is pretty intense🥵👌🏼🥊
Is this a substitute for the scapular pushup and straight punch conditioning drill, or in addition? Thanks
Kinda similar to GGG workout!..and he is able to it very easy or atleast he made it look easy😂 anyway Good job man
Yes is GGG workout, at least i have seen it from him.
Do this drill but add punch outs too
Thanks for the workout!
Question: I signed up for a boxing lesson at a new gym near me. If I am interested in competing in an amateur fight what questions should I be asking or what should I be looking for in this gym to know if it's right for my goals?
I'd simply enquire what their process is to help you get fight ready.
It would be great if they said along with all the normal class work we will check you out in some sparring sessions, give you advice, and of course make sure you are ready.
@@GabrielVargaOfficial thanks! I'll keep that in mind! I completed this drill holding a pair of 10oz gloves without mistakes. Shoulders are burning. The circles felt like the biggest burner in the movement!! Glad you are making these videos and offering such candid advise
Do you pop your shouldee while doing these excercises and how do you avoid internal Impingement when executing these movements?
Is this also to build strength? Or only to build stamina in the shoulders. I am really looking for both. Hope you can help
Will doing a 1000 without weight still work
Will this make shoulders bigger to
How many times a week should you do this if just starting out? Like once every 3-4 days?
Great vids but you need to add hashtags so more people see
Hashtag in the video title?
Damn i almost couldn't make the first round with just my arms, no weight. Ive got incredibly bad shoulder endurance despite being a big guy that can overhead press decently heavy weight.
I just want to i crease my shoulder endurance because i was having trouble sanding overhead for on some conservetory grimnings for any length of time whereas my stepdad had no teouble going for ages, i really felt like my shoulder "strength" was inadequate and useless lol
what is going on? I was losing steam after the first set. not even past the first round
Would holding 2 pound dumbbells in a boxing stance hands up give any benefits. (Also being light on feet)
Shadow boxing with 2 pound dumbbells is a great way to gain endurance IMO. I’d make sure you always keep the guard high so it is harder
I'm doing it without any weights and it is still hard. Going to have to work at 2 to pound weights.
How about speed bag training? if you keep your arms up, it will eventually train your shoulders also? or am i wrong?
How big of an impact would regular overhead press and lateral raises have on overall explosiveness and speed?
I know that punches r thrown horizontally and not vertical.
But would the strength gains from ohps be inferior or more effective in comparison to the potential gain one could get from shown exercise?
16oz is 450grams says Google. Cans of bake beans, water bottles 500grams, 1 ml is i gram. Thank u will give this a go. Ps there's a lovely German girl does couch to hand stand in 30 days, feels like should stability with the bonus of doing a hand stand. Im curious if do her stuff would help boxing im guessing yes cause all about mobility strength stamina with hands above head. Thank u for this drill! Somehow feels cooler burning out on this than with a cute chick focusing on hand stands, just beginning and ego sensitive lol
Can we do the exercise with Paul's facing up?
I don't like it with palms up. I find it easier.
Hey, do you have any advice on how to get rid of the bad odor from the gloves
Once they smell bad it's hard. You can stuff them with newspaper after training sessions to soak up the sweat.
I left a pair of my gloves tucked away for 3 months and they were much better after.