Sprint Routine for Fighters
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- Опубликовано: 21 фев 2019
- A breakdown of one of the best sprint routines for fight sports. I've been running this regime for over 12 years. It opens up the lungs and definitely gets you fight ready.
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This run is about 5km overall. Fast, explosive and doesn't destroy the hips or and knees.
Great for amateur fighters who don't have more than 40 minutes for their running routines. 3 times a week is great....or two times a week with a different 3rd run.
Gabriel, is that just a local soccer field at a high school?
this is an amazing tip thanks champ-
You have pretty good sprint form. Thanks for the video!
I'm also a big fan of stadium runs if you have a stadium nearby to run at. Jog the turns, sprint up and down each set of stairs, then jog the next turn. I alternate hitting every step, then every 2 steps, then every 3 steps to work on both speed and explosiveness. Also for explosive strength, I mix in one-legged stairs--hop to the top on one leg (alternate sets between every step or every other step). Similar interval training, just a bit more brutal. Go easy on the down, just focusing on speed and control.
Nice! I will definitely be doing this routine
When you sprint you look like the T-1000 and it makes me feel like I'm john Connor abouta get GOT
Just started today and found out my cardio is even horrible than I expected. However, I managed to do 4 rounds with 2 minutes rest in between. Still a long way to go.
Update 23/11/2023
I have put on weight. I still could do the 10 rounds but it is a struggle. Not the fastest sprint.
Update 22/3/2023
I am finally able to 10 rounds without taking a break. My weight has dropped significantly, this was a combination of MMA, these sprints and diet. I can wholeheartedly testify that this routine not only makes you fight ready but a cardio machine.
Edit 14/12/2022
After doing this routine for a month, 3x a week, I am able to go 6 rounds non stop. It has helped in mma tremendously , less gassing out compared to my team mates. Still a long way to go.
Stay with it brother!
@@ForeverYoungKickboxer Thank you very much , much love
Inspiring bro! You had any fights recently or got any coming up?
@@ThaCliffLover Yes I recently had one but unfortunately opponent pulled out.
Heck yeah
This is similar to what I do... I do 100 yard down and backs on a football field running at 60-70%. 45 sec - 1 minute rest in between. Do that 10-15 times. Coming to a full stop and running back the other direction is what is really exhausting. I learned this routine from some NFL player I saw do conditioning. It completely leveled up my cardio and physique. There have also been times when I thought I might literally black out lol.
Sounds like a good routine 👍
And you're pushing yourself to the edge which is great.
Once again, awesome content. We all know we should run and sprint that will give us awesome cardio and in-shape for the fight game. Never thought you'd actually show us your sprint training. Thank You!
I definitely wanted a sprint routine! Thanks.
The anticipation that slowly builds up as I get closer and closer to the first 100% sprint is something I've never felt while doing cardio, not even close. Thank you for sharing this, it not only feels good in a very masochistic way but it's also the best cardio for fighters I could think of. Big love
brilliant video as always
Now I see why we always do sprints in the kickboxing training at my local gym. Especially now we are training outside due to Covid-19 restrictions.
Great workout, thanks for sharing!
your an animal love you for just being the coolest dude bet yet one of the scariest kickboxers of all time iv recently got into sand sprints and hill sprints
Thank you so much 🙏 been looking for a good sprint routine for training camp 💯
No worries. I have 4-5 more sprint routines that are great. Just got to get out and film them but it's cold outside. Brrrr.
Soon though.
First of all I'm really glad that I found your content on RUclips! You're amazing and keep going!
What's the name of the track playing in this video ?
Thanks
Thank you champ! I will incorporate this into my training for my upcoming fight! Your videos are truly gold to me!!! 🙏🙏🙏
Fantastic. I hope it serves you well.
Thank you for the content you are making. Your every video is a new learning experience. I am so thrilled that your mind works in the way it works. Great stuff
I appreciate that!
Thanks, will try!
Interesting! I'm transitioning from weightlifting and long distance running to kickboxing. Your channel has been a goldmine, I'll try this workout for a few months. My long distance running isn't helping me as much as I had hoped.
Really appreciate the routine, I'm going to try this out tomorrow.
Awesome. How did you find it?
form like the T-1000. Thank you for the workouts. Been a blessing finding your channel last couple of days. I'm a dad now but use to box and want to stay in shape as if I was still an amateur boxer back in the day haha.
That's my plan too once I'm a parent. I'm going to keep all these workouts going.
Good for you!
Thanks great vid! Would also love to watch similar videos with weightlifting routine stretching routine etc.
I'll get them done. 💪
Thanks Gabe! Great idea for older guy like me - looks though but no short-cuts!
Yep. I can't do 10km runs anymore. Stopped doing them years ago. Too much foot and knee pain. Running short distances hard works best for my body.
Gonna try this today. Thank you 🙏🏿
Hope you enjoy it.
Love the content 🔥
Thanks so much. It's harder than I thought it would be but fun.
Sweet. Thanks
Hey thanks for this workout, gabriel found it super effective and efficient
Glad you like it!
Great video!
Thanks Ali🙏
Thanks dude
Awesome because it's great
and
Awful because yeah it is so hard.
Great Video!!!
Working On My Stamina At The Moment, Thank You Gabriel This And Your Neck Strengthening Video Are Helping Me A Lot. How many full field sprints (with of course the jogging at the sidelines) would you recommend if the fight is approximately 2 months away? And Would You Recommend Any Extra Cardio Exercises To Build Up That Fight Cardio?
OSU! Thanks for the training tip 👊
Got a fight coming up May 29th & I will absolutely be adding this to my routine on the track. Thanks!
2 times a week is a good start. Good luck with the hard training 💪
Good luck with your fight!!
great tutorial!
Thanks!
Sprints sprints sprints
Everyone says. I know it in my heart. But I never do them lol
Thanks for the endorsement and simple routine. Think I might actually get out there today.
Definitely get out there. There's no workout that burns like sprints. I love/hate them.
You may want to include a cycling alternative to this workout. I used to compete at a fairly high level in university track and thought running was the king of cardio. A couple decades later I mainly use the bike. It's harder to get the same cardio fitness, but the bike has the same ceiling without the joint impacts. Just look at elite cycling if you don't believe the cardio matches running! Mixing the two might something to consider for fighters and trainers alike.
Running is important for fighters, the impact actually helps condition the shins. Cycling is not the same.
I wish you would also elaborate on your breathing technique since I am sometimes unsure whether I am breathing correctly or not.
I got my right hip replaced a few months back after a near decade of injury.. It's unlikely but not impossible i can still pursue a pro career but running definitely isn't a good idea. Instead i bike, think this does the same for cardio? I feel pretty good about my stamina in sparring and i shadowbox around the clock as well so i can always keep my hands up and keep throwing 💪✌
Hello champ,
found out and became a follower after the modern martial artist video, good luck with growing the channel!
It gets easy to take conditioned fighter's pace and output for a long time during a fight for granted, like they aren't expanding ridiculous amount of energy as they don't appear to be all that tired, but it's that conditioning that allows them to do so - great display of that for me was 2019 boxing's FOTY Donaire vs Inoue (12 round tactical massacre), but the actual preparation behind it is nicely displayed here, in this video. Being that well conditioned is particularly a trait i respect very much, because it's just honest, hard work, which can't be faked. Even though i like him a lot overall, those stories of UFC's Tony Ferguson, where he runs uphills with training partners, gets to the top, gets back down and then surpasses them again while they still haven't reached top...
Since it's clear that putting in these sprints isn't such a big deal for You either, wanted to ask - how do you develop endurance in the beginning for actually doing this further conditioning-expanding work, if you haven't really done sprints before (or ran uphills for that matter either) ? Of course there are no shortcuts and you just have to start doing them, but all i imagine is being dead tired after 1-2 serious ones with current form, getting close to vomiting without a thought of doing it again.
If I was starting from scratch and was out of shape I'll just do 4 sprints. Then build up to 6 and continue to improve of my ability to continue.
I never feeling like I'm going to throw up. I think that may be pushing too hard. Start with low volume and intensity and build. You can improve dramatically with a month of exercise.
It's about being consistent. If I were to do sprints for a week and take a week off I feel like I'd lose a lot.
I try to build steadily without taking more than 2 days off from hard cardio.
@@GabrielVargaOfficial Thank you champ!
A lot of shit fighters have dismantled world champion level fighters just because they were in amazing shape. Hard work is the only way.
Exactly!
I didn't run for my first fight and was exhausted. Never made that mistake again.
I personally had to learn this the hard way . Never the less, it is damn true ! " Fatigue makes a cowards out of men" . Just cardio alone can either determine if u win or lose a fight. This can be confirmed with many of Gabriel's fights in Glory where he drowns his opponents with his cardio same as Colby covington.
Good Stuff.
Very nice
Legend
champ...in videos where you give us workout ideas...can you please add the workout in writing in the video description please
The howl at the end 😂😂😂 was something else
Do you do any long steady state stuff as well or do you feel this is all you need
I hate jogging but sprinting can be alright. Might try this out.
Thanks
Just wondering Is the 100 % sprint 10 laps or 5 laps?
You said 5km all up so it must be 10 laps plus the warm up?
I curious, how fast are you over 100m, 200m, 400m, 800m, 1km, 1.5km 5km, 10km ?
Does this sprint routine end up being similar to Tabata intervals? Would you recommend one over the other?
would you ever consider doing a nutrition video? im struggling with having enough energy in my muay thai training sessions. body feels weak without being able to push myself to the point of really feeling that lung cardio burn because i feel such a lack of energy in my body. im eating between 2300-2700 calories a day. and i eat pretty healthy.
Of course. I have some other videos underway but will begin planning it. Nutrition is super important and I'd love to share what foods I eat often and what I avoid.
thanks champ but i have question please.. im mma fighter and my style is i do striking and wrestling in the fight and im confused should i do the sprint 30 sec on and 20 sec off is it enough to do it tow to three times per week or i should do my interval run sprint for 400 meters like this or 3k run there is alot of running routines. makes me confused so whats your advice champ?
I know its boxing and hes an amazing boxer but a little tip for running is keeping the elbows tucked in, gonna start his routine but just wanted to make this comment
what do you do after the running in terms of, do you stretch or just cool down jog and head for the ice bath or shower? thanks !!
Dang i was close to completing the 10 100% sprints last 7months until the place got bought by a resort and got closed off but anyway back to square 1 i guess.
Is there a benefit from walking in between sprints as opposed to light jogging?
Nice video I will definitely add this in to my routine. I have a fight coming up in a little under 2 months and it will be my first fight. Does your running schedule change the closee to the fight ? Appreciate the content!
THanks Renden.
I start with shorter runs and build up to the routine in this video.
When you can do 1-2km warmup, warmup sprints, 10 soccer field sprints and a few full field sprints you are set.
But when I start camp I just do 6 soccer field sprints and one full field sprint.
@@GabrielVargaOfficial thank you I will get to it
How did it go?
@@minds777 currently 1-0 MMA A and 2-0 muay thai
@@rendenp nice good stuff
Hey Gabriel how long is the length of that field? Just 5 reps of that already looks brutal.
I think it's 110 metres. Soccer fields are usually 110-130m.😛
Gonna do this today! Thank you ! Also what song is this?
Just finished the sprint workout! Was awesome I’m gonna add it to my training regime
Fantastic. Oh man. They song is from epidemicsound.com but I can't remember the name.
Thanks for the reply, I’m gonna look for it. Your content is gold.
For my last fight I did slow and long running.. I got gassed and lost a split decision because of my cardio. This was three weeks ago and my next fight is this Saturday. I worked my way up to 10 and I’m way more confident in my cardio this time.
Awesome. I'm glad to hear you utilized this routine.
I did it this morning. It's always rough
@@GabrielVargaOfficial Yea it’s brutal! thank you for sharing this 🙏
Do you really do 100% sprints, i dont see you doing grimaces ? 🤔😂😂
Would it be okay to throw in 15-20 min jump rope at the end of this workout?
What is considered a whole round? 1 sprint and 1 jog or The whole field, 2x sprints 2x jogs?
That’s me in the background
no way
What distance are the sprints you think? Or average time for each sprint and time for each jog? Trying to mimic my training close to this the best I can.
They are about 100m. Which probably takes me around 15 seconds. For the jog I'm guessing 60m. Maybe 15-20 seconds.
I hope these sprints help your cardio.
Good work for adding them to your training.
@@GabrielVargaOfficial Perfect, thanks. Last question if you have a sec: Do you incorporate any long aerobic runs to your regimen as well? Big fan, thanks!
@@ianwillis5292Thanks so much.
The longest run I do is 5km. I run it fast. I don't time it but probably around 20 minutes. I do a little warmup jog and just run it as fast as I can.
Did the 6 sprints today after being lazy for about a month. I had to walk the jogging part after the 3rd sprint. I than went to spar a few hours later and pooped out in the second round. Any advice brother?
Don't do in sparring day
So is one sprint down the field counts as one or is it sprinting there and back that counts as one?
Just down the field is one.
So you'd go there and back 5 times.
Gabriel Varga thank you!
Do you do some fartlek type of running? Will the effects be the same? I need to emulate it for the road though, got limited areas to do sprint.
I had to look that word up.
But I guess some of my routine is fartlek style. No breaks from running but a change in pace.
Although I take breaks between each drill change. Jog, sprints, 400 metres, etc.
Telephone poles are good sprinting tools. Sprint 1, jog 1, sprint 2, jog 1 and repeat.
@@GabrielVargaOfficial Thank you for the tips, I'll be trying that then for my next jog :D
The Bible 😮💨🔥
I currently sprint 400 meters, then rest 2-3 minutes but I also wanna start doing these active sprints where jogging serves as rest time. What do you think should be done first if I do it on the same day? The short sprints, short rest or long sprints, max rest?
Good question! When I get in the last month of training camp I do these 100's and my 3x400's together.
I usually do the 100's first and then the long distance.
But sometimes I'll run 400's first and then do ten 50m sprints.
All I know is you have to be in fantastic shape to run 400's and then do 100's. I've tried it a few times and suffered during the short sprints.
@@GabrielVargaOfficial So if you run 400's then do the ten sets of 50 meters do you jog in between like what you showed here or you rest completely?
@@garyneal2570 I jog in between. I've never done the rest between short distance sprints.
How many times a week you do this routine, leading up to fight?
3x per week
@@GabrielVargaOfficial damn
@@kortex628 ikr
What your walking around weight and what your fighting weight in kg? Also what your height?
I walk around 70-71kg and fight at 65-66kg. I'm about 5'10".
@@GabrielVargaOfficial same height as me. Ill be dead at 70-71kg hhhh im 84-85kg. Keep up the good work
Can we do this on treadmill?
I have a slightly different routine on the treadmill.
Here's the video: ruclips.net/video/bDPfm2PwkTQ/видео.html
i do like 1:30sec sprint and 30sec rest 8 reps, 2 days in a week
is that good?
What is that profile picture of yours? Why do you choose a photo like that
How many times we should sprinting-walking around the field?
I do a sprint/jog. No walk.
10 soccer field sprints.
Sprint the length and jog the width.
@@GabrielVargaOfficial I got it. Thanks a lot. Regards from MEX
@@GabrielVargaOfficial so it's 20, 100 meter sprints?
@@GabrielVargaOfficial or sorry 10 sprints, must be 5 rounds around the whole field, right?
Gabriel "T-1000" Varga. Can you do a video dressed up as "T-1000" hahaha
Are they 100meters prints?thanks.
Yes. Exactly 100m at the soccer field I go to.
Gabriel Varga thank you very much !
What do you thinks of 100 meters a little bit uphills?
Thanks!
what is the length in metres? when you did the 100% sprint.
I think it's about 100 metres.
@@GabrielVargaOfficial thanks, i'll try your routine out!
How many times a week would you recommend a fighter do this along with fight training?
I aim for 2 plus a day of hill sprints.
@@GabrielVargaOfficial thanks do you also do steady state cardio? Like running and biking? And which is more effective for a 3 round 2 min round bout.
Everyone jogs a lot, but fail to give sprinting a chance. Sprinting gives very good cardio workout packed in short time.
Another brutal option is to do burpees, but I get why people pass on it. I do too because they are, indeed, too brutal to the point of being unpleasant
Oh burpees. One of my least favourite drills.
I'm going to have to share a workout challenge with you guys now that you brought this up.
I just met a trainer who i did a very light spar with at a park. I said to him that the number 1 thing in a match is not getting tired.
That snow scares me when you're sprinting
😮 Slowing down is definitely a bit precarious.
@@GabrielVargaOfficial and thank you for your videos. I'm hoping to compete kick or Muay Thai in about 6 weeks. Your vids are to-the-point and effective. Wish me luck sir!
@@ffnovice7 good luck man, you are lucky you can compete due to the ongoing pandemic situation
@@kortex628 thank you. I am not taking this for granted. I'm down ten pounds naturally and will continue to go down hopefully to 172+3 lbs
Excellent
It's grim 🤣 but it works.
Good cardio makes up for poor technique