Thanks for this great workout and all the background information! I will try to adapt it to my HIIT. Stay healthy. 5:16 WarmUp 6:33 Round1 8:56 Rest for 30sec. 8:58 BurnOut
Found your channel through the algorithm; and you’ve become among my favorite content creators. I admire the way you articulate your craft and philosophy in martial arts. You speak, think, and operate in a form of mastery. Thank you 🙏🏻
I just started training martial arts a month ago so I'm nowhere near to this level of fitness, especially in my upper body because I'm a woman so naturally it's harder, but I'll do some adjustments to the movements to suit my level and work my way through. Maybe some day I'll achieve 40% of your speed lol. Thank you for these tips, you're awesome.
I recently just started to go for a quick run before my martial arts training. I feel Its a nice way to warm up and build my stamina. But like yourself, i build most of my stamina through bag training and sparring.
This is eye-opening to me. I thought that if you trained the usual explosive movements you'd be good to go. Like explosive pushups, explosive jump squats, burpees etc you'd be set. But you're laying it out more skill specific! Smart!
Really enjoyed the video. I’m glad I came across your channel. This video came just in time before my fight; 8/26/23, so I’m for sure going to do this workout.
Idk why it took me so long to sub. Honestly been watching you for a while (not in a completely weird way… completely) and between you, Adam’s vids, and my trainer my performance has improved significantly. I’ll probably never move as crisply as you but thank you for the help!
You're a good guide. Very organic way. Very Old style Japanese way. Japanese karate and ninjitsu schools stress the importance of calisthenics. WELL done. I wish you a successful, long carrear. *
Great video Bro def got a lot of time before I can do workouts of this level. Your movements really feel like they are fast forwarded even tho they are not
I agree with all the comments. Your video randomly appeared & automatically you got a subscription!! You stay true to Martial Arts, you haven’t made it MMA based but captured the true essence of Martial Arts, to practice your art, to live, think & breathe what you practice … love it!!
I had my first spar yesterday and i always imagined i had decent stamina because of the calistenuics training i do but i found my self gassing in the first round and compleatly looseing my ablity to strike effectively in the second . so this is perfect becase i needed more info on how to get my cardio up
Yeh this is very common man. Even martial arts specific stamina through static training methods (shadowboxing, pads etc) is different from sparring specific stamina, because then you have the mental fatigue/adrenaline to contend with etc. The only way around that is to get a ton of experience
It can be really interesting. I always assumed my stamina was doo-doo because I am naturally a sprinter, but in reality, it isn't nearly as bad as I thought. My recovery between rounds seems to be my strength, and I have made my movements more crisp and flowing, saving tons of energy. My anaerobic endurance is more than on point, and my long-term cardio has improved since my first sparring session.
Been doing a varying mix of Tai Chi, Yoga, Bullworker, dumbbell s, calisthenics, walking, and bicycling but had an unavoidable situation with an aggressive drunk and " gassed out" about the time he went down. Shortly afterwards the police had to take him but anyway, just because I'm 71 doesn't mean I shouldn't try to stay in fighting shape and it looks like this lesson will be the next level. Sometimes I add ankle weights and hold dumbbells if a program gets " too easy"! Gonna subscribe to your channel right now, thanks! Forgot to mention that I'm " restarting" Tae Bo. Years ago it wasn't very difficult but it's a challenge now and I feel like it can/will prepare me for attempting these exercises. Whereas I was mostly working out to build muscle I add extra effort to try and increase stamina. I think these " new" essential amino acids with 99% bioavailability are a tremendous breakthrough
Just as important as stamina and cardio exercises is this: Breathing consciously. And I´m serious. That is the biggest reason for gassing out when starting to spar. One tenses up in stress and forgets to breathe and give your muscles oxygen. Practice breathing when doing everything with your abs tightened. It will help you a lot.
@@grantstevensma Heck yea I do. I just restarted a striking martial art after years of doing Aikijujitsu and it's great to go back to what I've known before but MAN my body has changed. Back to basics and body reconditioning.
Good informative video..but also please make workout only videos in where there is a timer and beep sounds (where u workout out the whole 30 or so seconds and rest for 30 seconds) and we simply watch and workout with u at the same time for the full duration ?
I really like the 30 second intervals with an exercise, and shooting for ~3-5 minutes of "work" before resting. It seems to work well for my body. I'm not sure if it's a chicken or egg thing, like how some people have more Type 1 or 2 muscle fibers and are built for long distance or sprints, but my body seems to be built for strength endurance. But I enjoy martial arts and weight training so my body may just be adapting to what I've already been doing.
@@grantstevensma For sure, and to each their own. But for me, I find that trying to incorporate new moves piecemeal into an existing workout doesn't work the best. I'll try one new thing, try to make sure I add it every time, how to do it. It's a whole process. On the other hand, with a follow along workout, I can try a bunch of new stuff at once with little brain power required, just watching and mimicking. From a business perspective, I can tell you that I've watched the same 3 Caroline Girvan videos, and their ads, countless times because they became standard workouts I really enjoyed as I progressed. Love your content, btw.
@grantstevensma definitely- I train krav maga and do lots of kettlebell stuff so thought I'd be much better than I was! Going to try your Agility workout soon too, I can see that being something that will definitely help too!
I hardly ever gas, but one of the biggest challenges is transitioning from striking to grappling to striking to grappling again. I ride my bicycle all the time and it’s a bad one! Anyway I recently had an MMA exhibition fight, which I’ll share on my channel soon… and I gassed out, it was a NO time limit match and I think I can pinpoint the moment where I gassed…. I spent too much energy trying to get my opponent out of mount and from there it was an uphill battle, which continued prob 10 minutes or more from that point
Yeh absolutely man! And what many people don't realise is that combat endurance, as in when fighting, is also another level from just regular endurance because of the adrenaline and stress causing a much greater drainage of energy
@@grantstevensma yea, the more nervous you get, the more energy drain… i try to get in a state of mind where i think of it as sparring and likely have less adrenaline than my opponent… the plus is it helps with stamina, the minus is I feel my level of intensity isn’t as high from the get go.
as boxer of 15 years please get a mat. I jumped rope and shadowed boxed on concrete for 10 years and at 35 its jacked my knees up...but thank got Kneeovertoes I'm back. You're a monster tho bro!
great one ,ive saved this ,something to aim towards for me in about 6 mths i reckon ...have you done a neck training vid,mine looks like a piece of string haha? many thx have a great weekend!
Just do your normal workouts try to go up in lifting weights, eat right, drink water, here's one thing i did back in the day, DO BJJ for 3 or more months! Your Ground Game is gong to have your standing Game GO THROUGH THE FREAKING ROOF! When training BJJ learn everything you can, at first work with your BJJ partners, go to class at least three times a week or more if you can! Everyone I sparred with standing up didn't last long enough I had energy for days! Do it the best decision I've made in my life! Peace
Hi Grant, I've got a question. I do a mixture of striking and grappling in my martial arts training, I notice in your videos you almost always do striking. I've noticed that you've not included things like barbell squats in your videos or any other heavy compound weightlifting. Is there a reason why, is it because your workouts are more tailored to your preferred art (striking). People like Ramsey Dewey always swear by things like squats and I believe they help so I'm curious to know your opinion. Thanks.
Hey man, the reason I do this type of training is because it creates the results that I want to attain (speed/fluidity/explosiveness etc). As mentioned in the video heavy compound weightlifting isn't like the way I wish to move. If you're thinking in terms of power development, this comes from the striking technique and not strength of the muscles. My boxing coach told me that my strikes feel like they come from somebody many weight classes above what I actually weigh, and that's all technique development. If you watch training videos of professional boxers etc, very few of them do any compound weight lifting, and even then it's minimal, preferring things like bodyweight exercises, and using things like medicine balls and such. When it comes to grappling, I don't really train grappling so I couldn't recommend the best thing there, but even through grapplers I know they don't do all that much weights actually. Check out Firas Zahabi's content for more about this. He trained GSP and talks a lot about this type of stuff. Hope this helps
This can help mainly the anaerobic or perhaps alactic system, depending on fitness levels and how you program the intervals. I did something very similar to this a few years back where I did a series of about 5 explosive exercises non-stop for 30-40 mins straight to target the aerobic system. But it didn't really develop my type 2x fibers. And I needed a lot more specifity to target the different energy systems, but not necessarily in the context of the type of exercises that I did. Which is why the more advanced you get, the more everything has it's place but it depends on when you do it (periodization) and how relevant it is to the time frame that you're doing it for (adaptation). Need to be sick to be a certified sick cunt.
Could you measure your heart rate when you exercise so we know a ballpark amount of strain/ambient stress to be in? I bet it has something to do with it
I've never measured it actually, but I am very much drenched in sweat at the end of this type of session. I do a bit more than this though - It should be quite challenging and you may need to take some breaks during the rounds for a few seconds
I play a 5 a side futsal and I do think these workouts will be helpful. What kind of burst periods / frequency do these exercises help with? For example like 5-8s burst and maybe 3-4 of these in a min?
It can really be tailored to what you want man. I do 30 seconds because I find that to be a sweet spot to hit all of the relevant points I want to hit; Stamina, muscular endurance and agility. But you could do more intense, shorter bursts if you wanted purely anaerobic gains.
Do what I do. Run up stairs with 15# dumbbells, flip tires, run hills, pull 100# tires while carrying a 12# sledge hammer 1/2 mile at a time? Cannot find a workout partner and I am 46.
Join the NEW TELEGRAM (Free Value DAILY) t.me/grantstevensofficial
Thanks for this great workout and all the background information! I will try to adapt it to my HIIT. Stay healthy.
5:16 WarmUp
6:33 Round1
8:56 Rest for 30sec.
8:58 BurnOut
Your movements are always so crisp, it's inspiring to watch.
Thank you man!
Found your channel through the algorithm; and you’ve become among my favorite content creators. I admire the way you articulate your craft and philosophy in martial arts. You speak, think, and operate in a form of mastery. Thank you 🙏🏻
That's awesome man I appreciate the kind words 🙏🏻 and it's good to know the algorithm is finally picking up my stuff!
Learning to relax is one of the hardest but most important factors
Trampoline or rebounding is a good low impact version for some of these drills. Might be worth a try for anyone with injuries. Thanks for the content.
The most Professional Channel on RUclips regarding training and fitness.
Thank you Sir!🙌🏼💯😌💪🏽
I just started training martial arts a month ago so I'm nowhere near to this level of fitness, especially in my upper body because I'm a woman so naturally it's harder, but I'll do some adjustments to the movements to suit my level and work my way through. Maybe some day I'll achieve 40% of your speed lol. Thank you for these tips, you're awesome.
The truth that you're a woman is a bonus. You're special. Few women do train.
dont limit yourself mentally, even if it takes more time and training you can still reach a very high level
I recently just started to go for a quick run before my martial arts training. I feel Its a nice way to warm up and build my stamina. But like yourself, i build most of my stamina through bag training and sparring.
That's the right way to go man
Thanks Grant. This video is really helpful. Appreciate it.
Definitely a reminder for drilling my movements in a more martial arts focused manner. Gonna try this today
This is eye-opening to me. I thought that if you trained the usual explosive movements you'd be good to go. Like explosive pushups, explosive jump squats, burpees etc you'd be set. But you're laying it out more skill specific! Smart!
This is exactly what I need! Thank you bro 💯
Really enjoyed the video. I’m glad I came across your channel. This video came just in time before my fight; 8/26/23, so I’m for sure going to do this workout.
Awesome let me know how it goes
i subscribed because step 1 was "RELAX" (this guy gets it)
Wow, this is beyond intense!
Idk why it took me so long to sub. Honestly been watching you for a while (not in a completely weird way… completely) and between you, Adam’s vids, and my trainer my performance has improved significantly. I’ll probably never move as crisply as you but thank you for the help!
That's awesome to hear brother! I'm glad the content has been helpful, it shows I'm on the right track
You're a good guide. Very organic way. Very Old style Japanese way. Japanese karate and ninjitsu schools stress the importance of calisthenics. WELL done. I wish you a successful, long carrear. *
Thank you
Great video Bro def got a lot of time before I can do workouts of this level.
Your movements really feel like they are fast forwarded even tho they are not
Thanks bro, that's just a product of many repetitions and you can do the same 💪
I can tell you can fight well just from watching your training !
Great workout Grant! Everything is well explained in the video and nice tips along the way.
Gonna definitely give this a go today. Cheers!
How did you find it?
@@grantstevensma it was pretty intense and exhausting, just the way I like it 💪 really need to improve my gas tank
Brilliant video respect brother YNWA
This is a very important video for me. Endurance is my worst physical atribute.
I think that can be said for most of us, it’s the most difficult thing to develop honestly
@@WarriorEsoteric You can say that again! i am 41 and its tough. Plus I have a sprinters build.
I agree with all the comments. Your video randomly appeared & automatically you got a subscription!!
You stay true to Martial Arts, you haven’t made it MMA based but captured the true essence of Martial Arts, to practice your art, to live, think & breathe what you practice … love it!!
Thank you
Wow im exhausted just watching that lol, great stuff
Thanks for sharing 🙏🏾
Wow...His movements are so perfect, fast, and beautiful. Such a gifted young man. I'm really inspired by him.
Impressive video
so fresh and so clean!
Nice workout, had to subscribe!
Gonna try this routine for a few weeks. Thanks for the video! 💪
Comment how you find it when you do 👌🏼
Grant reading minds again stamina is not much of a issue for me but muscle endurance is I will definitely be doing this !
Brilliant ideas, combine with bands
Subscribed, thank
Beast mode !
I had my first spar yesterday and i always imagined i had decent stamina because of the calistenuics training i do but i found my self gassing in the first round and compleatly looseing my ablity to strike effectively in the second . so this is perfect becase i needed more info on how to get my cardio up
yeah martial arts are something else brother, it needs completely different training routine.
Yeh this is very common man. Even martial arts specific stamina through static training methods (shadowboxing, pads etc) is different from sparring specific stamina, because then you have the mental fatigue/adrenaline to contend with etc. The only way around that is to get a ton of experience
It can be really interesting. I always assumed my stamina was doo-doo because I am naturally a sprinter, but in reality, it isn't nearly as bad as I thought. My recovery between rounds seems to be my strength, and I have made my movements more crisp and flowing, saving tons of energy. My anaerobic endurance is more than on point, and my long-term cardio has improved since my first sparring session.
Been doing a varying mix of Tai Chi, Yoga, Bullworker, dumbbell s, calisthenics, walking, and bicycling but had an unavoidable situation with an aggressive drunk and " gassed out" about the time he went down. Shortly afterwards the police had to take him but anyway, just because I'm 71 doesn't mean I shouldn't try to stay in fighting shape and it looks like this lesson will be the next level. Sometimes I add ankle weights and hold dumbbells if a program gets " too easy"! Gonna subscribe to your channel right now, thanks!
Forgot to mention that I'm " restarting" Tae Bo. Years ago it wasn't very difficult but it's a challenge now and I feel like it can/will prepare me for attempting these exercises. Whereas I was mostly working out to build muscle I add extra effort to try and increase stamina. I think these " new" essential amino acids with 99% bioavailability are a tremendous breakthrough
Just as important as stamina and cardio exercises is this: Breathing consciously. And I´m serious. That is the biggest reason for gassing out when starting to spar. One tenses up in stress and forgets to breathe and give your muscles oxygen. Practice breathing when doing everything with your abs tightened. It will help you a lot.
Amazing form
Thank you Grant!
Really Smooth
❤ it great show 🤝
Great content man! I found you through The Bioneer, very motivating and very reasonably measured. I appreciate your approach to training, thank you!
Thanks brother glad you find value in the content
@@grantstevensma Heck yea I do. I just restarted a striking martial art after years of doing Aikijujitsu and it's great to go back to what I've known before but MAN my body has changed. Back to basics and body reconditioning.
Beautiful & fluid 👌🏾💪🏾 Can you do a follow along video with these same exercises??
Class content bro 👏
Good informative video..but also please make workout only videos in where there is a timer and beep sounds (where u workout out the whole 30 or so seconds and rest for 30 seconds) and we simply watch and workout with u at the same time for the full duration ?
Funny you say that man, I had received quite a few requests for this and am going to begin producing some
I love your videos. Kindly do more
I really like the 30 second intervals with an exercise, and shooting for ~3-5 minutes of "work" before resting. It seems to work well for my body. I'm not sure if it's a chicken or egg thing, like how some people have more Type 1 or 2 muscle fibers and are built for long distance or sprints, but my body seems to be built for strength endurance. But I enjoy martial arts and weight training so my body may just be adapting to what I've already been doing.
Yeh I've always worked out like this and works very well for me.
Very interesting stuff. I would love to see a video with these exercises in a timed workout format I could follow along with.
I'll look into doing this in the future, but literally man all you gotta do is put your stopwatch on your phone and change exercises every 30 seconds
@@grantstevensma For sure, and to each their own. But for me, I find that trying to incorporate new moves piecemeal into an existing workout doesn't work the best. I'll try one new thing, try to make sure I add it every time, how to do it. It's a whole process. On the other hand, with a follow along workout, I can try a bunch of new stuff at once with little brain power required, just watching and mimicking. From a business perspective, I can tell you that I've watched the same 3 Caroline Girvan videos, and their ads, countless times because they became standard workouts I really enjoyed as I progressed. Love your content, btw.
Thanks Grant, gave it a go this morning and was a killer for me 😅 will definitely be coming back to this to try improve!
Haha, yes bro much harder than it appears
@grantstevensma definitely- I train krav maga and do lots of kettlebell stuff so thought I'd be much better than I was! Going to try your Agility workout soon too, I can see that being something that will definitely help too!
It's a such amazing effort bro i really like all those complexe movement but how many sets for each exercice
I hardly ever gas, but one of the biggest challenges is transitioning from striking to grappling to striking to grappling again. I ride my bicycle all the time and it’s a bad one! Anyway I recently had an MMA exhibition fight, which I’ll share on my channel soon… and I gassed out, it was a NO time limit match and I think I can pinpoint the moment where I gassed…. I spent too much energy trying to get my opponent out of mount and from there it was an uphill battle, which continued prob 10 minutes or more from that point
Yeh absolutely man! And what many people don't realise is that combat endurance, as in when fighting, is also another level from just regular endurance because of the adrenaline and stress causing a much greater drainage of energy
@@grantstevensma yea, the more nervous you get, the more energy drain… i try to get in a state of mind where i think of it as sparring and likely have less adrenaline than my opponent… the plus is it helps with stamina, the minus is I feel my level of intensity isn’t as high from the get go.
as boxer of 15 years please get a mat. I jumped rope and shadowed boxed on concrete for 10 years and at 35 its jacked my knees up...but thank got Kneeovertoes I'm back. You're a monster tho bro!
So sick bro 🤜🤛
Thank you brother
great one ,ive saved this ,something to aim towards for me in about 6 mths i reckon ...have you done a neck training vid,mine looks like a piece of string haha? many thx have a great weekend!
Just do your normal workouts try to go up in lifting weights, eat right, drink water, here's one thing i did back in the day, DO BJJ for 3 or more months! Your Ground Game is gong to have your standing Game GO THROUGH THE FREAKING ROOF! When training BJJ learn everything you can, at first work with your BJJ partners, go to class at least three times a week or more if you can! Everyone I sparred with standing up didn't last long enough I had energy for days! Do it the best decision I've made in my life! Peace
Do u have the Workout Plan written down? It would help me a lot
Hi Grant, I've got a question. I do a mixture of striking and grappling in my martial arts training, I notice in your videos you almost always do striking.
I've noticed that you've not included things like barbell squats in your videos or any other heavy compound weightlifting. Is there a reason why, is it because your workouts are more tailored to your preferred art (striking). People like Ramsey Dewey always swear by things like squats and I believe they help so I'm curious to know your opinion.
Thanks.
Hey man, the reason I do this type of training is because it creates the results that I want to attain (speed/fluidity/explosiveness etc). As mentioned in the video heavy compound weightlifting isn't like the way I wish to move.
If you're thinking in terms of power development, this comes from the striking technique and not strength of the muscles. My boxing coach told me that my strikes feel like they come from somebody many weight classes above what I actually weigh, and that's all technique development.
If you watch training videos of professional boxers etc, very few of them do any compound weight lifting, and even then it's minimal, preferring things like bodyweight exercises, and using things like medicine balls and such.
When it comes to grappling, I don't really train grappling so I couldn't recommend the best thing there, but even through grapplers I know they don't do all that much weights actually.
Check out Firas Zahabi's content for more about this. He trained GSP and talks a lot about this type of stuff.
Hope this helps
@@grantstevensma awesome, thanks for your response
When I saw you kick I subscribed
Good video bro. But your volume of your vidro needs to be louder.
Ahh the burn! 🔥😂
This can help mainly the anaerobic or perhaps alactic system, depending on fitness levels and how you program the intervals. I did something very similar to this a few years back where I did a series of about 5 explosive exercises non-stop for 30-40 mins straight to target the aerobic system. But it didn't really develop my type 2x fibers. And I needed a lot more specifity to target the different energy systems, but not necessarily in the context of the type of exercises that I did. Which is why the more advanced you get, the more everything has it's place but it depends on when you do it (periodization) and how relevant it is to the time frame that you're doing it for (adaptation). Need to be sick to be a certified sick cunt.
💯
I still do kickboxingt at 45, but I swim more than run.
Could you measure your heart rate when you exercise so we know a ballpark amount of strain/ambient stress to be in? I bet it has something to do with it
I've never measured it actually, but I am very much drenched in sweat at the end of this type of session. I do a bit more than this though - It should be quite challenging and you may need to take some breaks during the rounds for a few seconds
Like&subs, cheers from Venezuela!
Great video but you should have blurred out the car number plate bro. Just for privacy reasons.
I play a 5 a side futsal and I do think these workouts will be helpful. What kind of burst periods / frequency do these exercises help with? For example like 5-8s burst and maybe 3-4 of these in a min?
It can really be tailored to what you want man. I do 30 seconds because I find that to be a sweet spot to hit all of the relevant points I want to hit; Stamina, muscular endurance and agility. But you could do more intense, shorter bursts if you wanted purely anaerobic gains.
How many times a week?
krass
how long should each exercise be ?
Hey bro, 30 seconds. It says in the video at 5:00
Think there needs to be more treble and less bass in your audio lol
Very mobile.
What skipping rope are you using?
It's just a basic $5 sports store PVC rope.
@@grantstevensma thank you
reps??
As fit as fiddle.
Gassing out is nothing more than over exertion
Jump rope= my worst enemy.
No need for stamina. They attack or lose or start playing and I step back. Irimi and atemi
Learn to breath. That's it.
Do what I do. Run up stairs with 15# dumbbells, flip tires, run hills, pull 100# tires while carrying a 12# sledge hammer 1/2 mile at a time? Cannot find a workout partner and I am 46.
So exercise for BJJ is bear crawl after everyone and strangle random people
@ grantstevensma SUBSCRIBED GOOD ENDURANCE FOR THE Arts
I pinched a nerve watching this video