Been a fight fan for years and I just had a local fighter ask me to be his strength and conditioning coach. Learning a lot from your channel man, you’re awesome!
So a good bícep exercise for mma or boxing will be one with external rotation (supination) and for tríceps will be the ones with internal rotation (pronation) , one plus will be if the movement simulates a punch, very good info !!
Ranked Resistance Movements ----------------------------------------------------------------------------------------------------------------- -DO CORE FIRST OR LAST DEPENDING ON WORKOUT INTENSITY, BUT DO IT DAILY- 1. CORE (Bodyweight/BW + Weights & Bands) Cali-Movement A+ Hollow Body crunch B+ Long lever plank, Knee Raises, Side plank, Reverse Crunch C+ Russian Twist 2. CORE (Weight BB/DB/Cable) Ath-X BEGINNERS WORKOUT: 1. ISO Reverse Crunches x 30-60 seconds 2. Seated Ab Circles x 30-60 seconds (alternate cw and ccw directions) REST 30 SECONDS 3. Recliner Elbow to Knee Tucks x 30-60 seconds 4. Opposite Side Tuck Planks x 30-60 seconds REST 30 SECONDS 5. Oak Tree Stepouts x 30-60 seconds each side 6. Banded Pulldowns x 30-60 seconds 7. Plank Pushaways x 30-60 seconds ADVANCED WORKOUT: 1. Hanging ‘X’ Raises x 30-60 seconds 2. Hanging Leg Spirals x 30-60 seconds (alternate right and left twists) REST 20 SECONDS 3. Tornado Chops x 30-60 seconds (alternate right and left chops) 4. Opposite Scissor V Us x 30-60 seconds REST 20 SECONDS 5. Sledgehammer Swings x 30-60 seconds each side 6. Banded Pulldowns x 30-60 seconds 7. Plank Punchouts x 30-60 seconds ----------------------------------------------------------------------------------------------------------------- -DO FOREARM FIRST OR LAST DEPENDING ON WORKOUT INTENSITY, BUT DO IT DAILY- 1. FOREARM, HAND GRIP, WRIST & FINGERS -AthX (DB, Bands, Metal Spring, Bodyweight) -Farmer Walks DB 1 full lap after each set -Prone Wrist Curls 2 X 12-15 -Light Bar Wrist Rolls Ladders ( 1 sec wrist rolls into 1 rep pronated curls, then 2 secs rolls-2 curls, 3 secs-3 curls -Radial/Ulnar Deviation with Rope or Bands instead of sledgehammer 2 x 12-15 -Supination/Pronation with Rope or bands higher set up 2 x 12-15 -Clip Grip Combo (Hand Grippers both sides with the added wrist rock movement of pronating the arm after building tension, in order to maintain the tension 2 x superset to failure -Dead Arm Hang on pullup bar for over 1 minute ----------------------------------------------------------------------------------------------------------------- 1. SHOULDERS (Bodyweight/BW + Weights & Bands) A+ Handstand Pushup, Pike Pushup, Planche Pushup, Rear Delt Row, Rear Delt Fly B+ Planche Raise (BW version of front delt raise), Shoulder Dip, Bodyweight Lateral Raise, Rear Delt Press 2. SHOULDERS (Weight BB/DB/Cable) Ath-X -Warmup with Overhead Banded Press - 2 sets of 15 with 3 second holds each rep. -OHP or Handstand pushups - 4 sets of 12,8,6,6 reps Finish with one set of dumbbell and band overhead presses for neuromuscular re-education x 15 reps -Delt Stretch Tri-Set (21’s) - 2-3 sets of 7 reps in each direction for rear, middle and front delts Make sure you perform these in the order of rear to front to account for fatigue. -DB Cheat Laterals - 3 sets to failure on each arm Immediately into a DB Push Press to failure on each arm -Cable or Banded Face Pulls - 3 sets of 15 Perform these with a mindset of 15 sets of 1 to ensure highest quality of every rep. ----------------------------------------------------------------------------------------------------------------- 1. BACK (Bodyweight/BW + Weights & Bands) A+ Swimmer, Reverse Ring Fly, Pullup (Archer Pullup, Typewritter & Uneven Pullup included), Arched Back Pullup, Bodyrow B+ Front Lever Raise(BW version of straight arm latt pulldown), Front Lever Pullup, Ice Cream Maker, Rear Delt Press, Hyperextensions, Active Hang (Archer Active Hangs included) C+ Wall Angels, Backbridge, Bird Dog, Easy Bridge 2. BACK (Weight BB/DB/Cable) Ath-X 1A. Deadlift x 10,8 1B. Weighted Chin x 4RM, 8RM 2A. Deadlift x 6,6 2B. BW Wide Grip Pullups x F,F 3. Barbell Dead Rows (12RM) - 2-3 x 8-10 4. Alternating 1 Arm High Cable Row OR Rocking Pulldown - 2-3 x 10-12 5. Hyper Y/W Combo - 2 x 14-20 (alternate Y/W each rep) 6. Barbell Ladder Shrug Finisher - 1 x F 7. (Bonus) Kettlebell Swings 2 x 15 ----------------------------------------------------------------------------------------------------------------- 1. CHEST (Bodyweight/BW + Weights & Bands) Primary one A+ Pushup(Regular and Narrow grips for max fiber activation since wide grips are bad for the range and shoulders) Ring Pushup (Most Effective Pushup, need to master the regular pushup first, fly pushups also work), Chest Dip B+ Incline Pushup, Decline Pushup, Archer Pushup C+ Typewritter Pushup with regular pushup included, Upright Dips, Diamond Pushups, Spiderman Pushup, Knee To Elbow Pushup, Ringfly Pushup(superior version to typewriter pushup), One Arm Pushup 2. CHEST (Weight BB/DB/Cable) Ath-x -Barbell Bench Press - 4 sets of 6,8,10,12 reps --Immediately into a horizontal chest cable or band crossover for 15 reps -Incline DB Bench Press - 4 sets of 6,8,10,12 reps --Immediately into a low to high cable or band crossover for 15 reps -Weighted Dips - 4 sets of 6,8,10,12 reps --Immediately into a high to low cable or band crossover for 15 reps -Weighted Pushups - 3 sets to Failure --Immediately into a banded crossover pushup for 15 reps with band on each arm 1. CHEST PUSHUP VARIATIONS RANKED A-F (More Advanced) A+ One Arm, Free HSPU, Tigerbend,90 Degree, Planche B+ Archer, Clapping, Pike, Planche Lean, HSPU, Tucked Planche C+ Decline, Ring, Spiderman, Knee To Elbow, Sphinx D+ Normal Diamond F+ Wall, Incline, Knee, Negative ----------------------------------------------------------------------------------------------------------------- 1. BICEPS & TRICEPS 2X a week Phil Daru ruclips.net/video/uhywAwimDJo/видео.html - Pinwheel curls - 4-6 sets X 8-15 reps (bend 90 degrees over a preacher curl, have pinky facing up with the fist sideways. using the elbow pull your wrist towards your shoulder which should be protracted) - Seated curls - 4-6 sets X 8-15 reps (roll both shoulders forward to have them protracted maintaining the protraction, do not curl the wrist too much and use a straight seat bench not leaned back) - DB Bench press on medicine ball - 4-6 sets X 8-15 reps (keep both shoulders retracted for pressing, press out and rotate the pinkys outward, go to a 90 degree angle on the way down) ----------------------------------------------------------------------------------------------------------------- 1. LOWER BODY (Bodyweight/BW + Weights & Bands) -Pistol squat, followed by Single leg glute bridge raise - 3 Supersets x 6-12 reps Right leg, then left leg each | rest 60 sec. -Bulgarian split squat, followed by Single leg calf raise - 3 Supersets x 12-20 reps Right leg, then left leg each | rest 60 sec. -Squat/jumping squat - 1 set x maximum number of reps possible for 3 mins 2. LOWER BODY (Weight BB/DB/Cable) Ath-X - Squats - 4 x 4-6 (Leave 1-2 in the tank) - Barbell Hip Thrust - 3 x 8-10 - DB/BB Alt. Reverse Lunges - 2-3 x 10-12 each leg * ALso do: Side Lunge & Transverse Plane Dropstep Lunge - Single Leg RDL - 2-3 x 10-12 each leg rotate with Slick Floor Bridge Curls - 2-3 x F - Standing DB Calf Raises rotate with Seated DB Calf Raises - 3 x 15-20 each ----------------------------------------------------------------------------------------------------------------- Full Body Basic Best Workouts- AthX Core Calves & Forearm Neck & Traps Barbell Row (Can perform after deadlifting the bar and combine both in 1 exercise) Bicep Curls Banded Dumbells Lying Tricep Extensions Dumbells Overhead Press Dumbells to do one at a time Pushups(Variations & Planes) Side Lunge & Transverse Plane Dropstep Lunge Rotator Cuff Exercise Facepulls Pullups Bench Press Deadlift Squat
Less then 185lb I think muscle but I need to get 170, 175 again vshape I'm trying it's hard able to fight 300 pounds and unless I have. Before and life is great I fit in 34 pants but want to fit 32 so mountains are what I'm jogging now
My phone sucks i have body armor and fight ready I've been jumping through all your free RUclips info trying to make sure I'm doing the exercises correctly thanks for that man my phone won't let me click on the dynamic showcase inside my workout or login as a member I'll get a new phone soon
High caliber, one last roll the tricep has other then that lockout for the outside head of tricep, is the extension, it hits that medial head of the tricep rather then lateral also giving more protection to the elbow! @phildaru put me on!
I think you used brachialis twice when you were talking about the different hand positions on that modified preacher/spider curl. What you meant to say was brachioradialis when you were referring to the hammer curl hand position, correct?
isn‘t the movement of the curl for „muay thai hooks“ a hammer curl with a rotated shoulder joint? From just watching the video I think it targets the brachialis instead of biceps right? Time stamp around 7:00
Hey sir I remember in the desert I was just lift weights practice a few moves and I was always okay in the world from bullies. But having a home gym going back to basics what I learned from other people state champions amateur UFC fighters I've gotten real better at my technique it's always nice to freshen up. Jogging a Mountain was great. Thanks sir. 🚀.
This and wrestling basic moves Going Back to Basics is great for me love the video. I dont believe in fighting but I believe in destroying someone who trys to harm you.
If a coach teaches any athletes who throw punches, shoots a basketball or use a racket to bench press and pin their scapular as they do it, and as one of their main upper body movements, that coach should be immediately fired.
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Been a fight fan for years and I just had a local fighter ask me to be his strength and conditioning coach. Learning a lot from your channel man, you’re awesome!
So a good bícep exercise for mma or boxing will be one with external rotation (supination) and for tríceps will be the ones with internal rotation (pronation) , one plus will be if the movement simulates a punch, very good info !!
What I like about this guy is that he explains each detail in every exercise. Great work, Daru.
Protracted shoulders for a more sport specific curl 👌🏻 always learning from you. Thanks Phil 🙏🏼
Thank you sir, really appreciate you walking us through the specific reasoning and thought behind each exercise. Consistently great vids.
Coach as always you have opened up my eyes. Gonna change up my weight training to focus and improve my mma training. Thx phil
Great channel Phil. From Ireland 🇮🇪
I want to see a shoulder training! You're the best
Glad I found this channel. I just started to change my training habits
Hi man,Thank you very much for all the information.
Great stuff , your channel is exactly what I was looking for 👌!
Excellent arm blast
Great vdieo good advice will help many people achieve their goals
Great video coach! Please for the next video could you do exercises for the stronger kicks? 🙏
That hair style with that beard looks bad ass my man!
Keep up the good work!
Straight gladiator!🥊🥊
Thats a goods exorcise thanks Phil
شكرا لكم كوتش
cheers
Lets implement it to my routine.. thanx 🙏
That's an awesome video with great informations and that's why phil is the best ❤💚
Thanku 🙏🙏
Great channel
May I ask what sort of books you read for your personal development as well as specific for your knowledge?
Thank you sir.
Ash
Ranked Resistance Movements
-----------------------------------------------------------------------------------------------------------------
-DO CORE FIRST OR LAST DEPENDING ON WORKOUT INTENSITY, BUT DO IT DAILY-
1. CORE (Bodyweight/BW + Weights & Bands) Cali-Movement
A+ Hollow Body crunch
B+ Long lever plank, Knee Raises, Side plank, Reverse Crunch
C+ Russian Twist
2. CORE (Weight BB/DB/Cable) Ath-X
BEGINNERS WORKOUT:
1. ISO Reverse Crunches x 30-60 seconds
2. Seated Ab Circles x 30-60 seconds (alternate cw and ccw directions)
REST 30 SECONDS
3. Recliner Elbow to Knee Tucks x 30-60 seconds
4. Opposite Side Tuck Planks x 30-60 seconds
REST 30 SECONDS
5. Oak Tree Stepouts x 30-60 seconds each side
6. Banded Pulldowns x 30-60 seconds
7. Plank Pushaways x 30-60 seconds
ADVANCED WORKOUT:
1. Hanging ‘X’ Raises x 30-60 seconds
2. Hanging Leg Spirals x 30-60 seconds (alternate right and left twists)
REST 20 SECONDS
3. Tornado Chops x 30-60 seconds (alternate right and left chops)
4. Opposite Scissor V Us x 30-60 seconds
REST 20 SECONDS
5. Sledgehammer Swings x 30-60 seconds each side
6. Banded Pulldowns x 30-60 seconds
7. Plank Punchouts x 30-60 seconds
-----------------------------------------------------------------------------------------------------------------
-DO FOREARM FIRST OR LAST DEPENDING ON WORKOUT INTENSITY, BUT DO IT DAILY-
1. FOREARM, HAND GRIP, WRIST & FINGERS -AthX (DB, Bands, Metal Spring, Bodyweight)
-Farmer Walks DB 1 full lap after each set
-Prone Wrist Curls 2 X 12-15
-Light Bar Wrist Rolls Ladders ( 1 sec wrist rolls into 1 rep pronated curls, then 2 secs rolls-2 curls, 3 secs-3 curls
-Radial/Ulnar Deviation with Rope or Bands instead of sledgehammer 2 x 12-15
-Supination/Pronation with Rope or bands higher set up 2 x 12-15
-Clip Grip Combo (Hand Grippers both sides with the added wrist rock movement of pronating the arm after building tension,
in order to maintain the tension 2 x superset to failure
-Dead Arm Hang on pullup bar for over 1 minute
-----------------------------------------------------------------------------------------------------------------
1. SHOULDERS (Bodyweight/BW + Weights & Bands)
A+ Handstand Pushup, Pike Pushup, Planche Pushup, Rear Delt Row, Rear Delt Fly
B+ Planche Raise (BW version of front delt raise), Shoulder Dip,
Bodyweight Lateral Raise, Rear Delt Press
2. SHOULDERS (Weight BB/DB/Cable) Ath-X
-Warmup with Overhead Banded Press - 2 sets of 15 with 3 second holds each rep.
-OHP or Handstand pushups - 4 sets of 12,8,6,6 reps
Finish with one set of dumbbell and band overhead presses for neuromuscular re-education x 15 reps
-Delt Stretch Tri-Set (21’s) - 2-3 sets of 7 reps in each direction for rear, middle and front delts
Make sure you perform these in the order of rear to front to account for fatigue.
-DB Cheat Laterals - 3 sets to failure on each arm
Immediately into a DB Push Press to failure on each arm
-Cable or Banded Face Pulls - 3 sets of 15
Perform these with a mindset of 15 sets of 1 to ensure highest quality of every rep.
-----------------------------------------------------------------------------------------------------------------
1. BACK (Bodyweight/BW + Weights & Bands)
A+ Swimmer, Reverse Ring Fly, Pullup (Archer Pullup, Typewritter & Uneven Pullup included),
Arched Back Pullup, Bodyrow
B+ Front Lever Raise(BW version of straight arm latt pulldown), Front Lever Pullup, Ice Cream Maker,
Rear Delt Press, Hyperextensions, Active Hang (Archer Active Hangs included)
C+ Wall Angels, Backbridge, Bird Dog, Easy Bridge
2. BACK (Weight BB/DB/Cable) Ath-X
1A. Deadlift x 10,8
1B. Weighted Chin x 4RM, 8RM
2A. Deadlift x 6,6
2B. BW Wide Grip Pullups x F,F
3. Barbell Dead Rows (12RM) - 2-3 x 8-10
4. Alternating 1 Arm High Cable Row OR Rocking Pulldown - 2-3 x 10-12
5. Hyper Y/W Combo - 2 x 14-20 (alternate Y/W each rep)
6. Barbell Ladder Shrug Finisher - 1 x F
7. (Bonus) Kettlebell Swings 2 x 15
-----------------------------------------------------------------------------------------------------------------
1. CHEST (Bodyweight/BW + Weights & Bands) Primary one
A+ Pushup(Regular and Narrow grips for max fiber activation since wide grips are bad for the range and shoulders)
Ring Pushup (Most Effective Pushup, need to master the regular pushup first, fly pushups also work), Chest Dip
B+ Incline Pushup, Decline Pushup, Archer Pushup
C+ Typewritter Pushup with regular pushup included, Upright Dips, Diamond Pushups, Spiderman Pushup,
Knee To Elbow Pushup, Ringfly Pushup(superior version to typewriter pushup), One Arm Pushup
2. CHEST (Weight BB/DB/Cable) Ath-x
-Barbell Bench Press - 4 sets of 6,8,10,12 reps
--Immediately into a horizontal chest cable or band crossover for 15 reps
-Incline DB Bench Press - 4 sets of 6,8,10,12 reps
--Immediately into a low to high cable or band crossover for 15 reps
-Weighted Dips - 4 sets of 6,8,10,12 reps
--Immediately into a high to low cable or band crossover for 15 reps
-Weighted Pushups - 3 sets to Failure
--Immediately into a banded crossover pushup for 15 reps with band on each arm
1. CHEST PUSHUP VARIATIONS RANKED A-F (More Advanced)
A+ One Arm, Free HSPU, Tigerbend,90 Degree, Planche
B+ Archer, Clapping, Pike, Planche Lean, HSPU, Tucked Planche
C+ Decline, Ring, Spiderman, Knee To Elbow, Sphinx
D+ Normal Diamond
F+ Wall, Incline, Knee, Negative
-----------------------------------------------------------------------------------------------------------------
1. BICEPS & TRICEPS 2X a week Phil Daru ruclips.net/video/uhywAwimDJo/видео.html
- Pinwheel curls - 4-6 sets X 8-15 reps
(bend 90 degrees over a preacher curl, have pinky facing up with the fist sideways.
using the elbow pull your wrist towards your shoulder which should be protracted)
- Seated curls - 4-6 sets X 8-15 reps
(roll both shoulders forward to have them protracted maintaining the protraction,
do not curl the wrist too much and use a straight seat bench not leaned back)
- DB Bench press on medicine ball - 4-6 sets X 8-15 reps
(keep both shoulders retracted for pressing, press out and rotate the pinkys outward,
go to a 90 degree angle on the way down)
-----------------------------------------------------------------------------------------------------------------
1. LOWER BODY (Bodyweight/BW + Weights & Bands)
-Pistol squat, followed by Single leg glute bridge raise - 3 Supersets x 6-12 reps Right leg, then left leg each | rest 60 sec.
-Bulgarian split squat, followed by Single leg calf raise - 3 Supersets x 12-20 reps Right leg, then left leg each | rest 60 sec.
-Squat/jumping squat - 1 set x maximum number of reps possible for 3 mins
2. LOWER BODY (Weight BB/DB/Cable) Ath-X
- Squats - 4 x 4-6 (Leave 1-2 in the tank)
- Barbell Hip Thrust - 3 x 8-10
- DB/BB Alt. Reverse Lunges - 2-3 x 10-12 each leg * ALso do: Side Lunge & Transverse Plane Dropstep Lunge
- Single Leg RDL - 2-3 x 10-12 each leg rotate with Slick Floor Bridge Curls - 2-3 x F
- Standing DB Calf Raises rotate with Seated DB Calf Raises - 3 x 15-20 each
-----------------------------------------------------------------------------------------------------------------
Full Body Basic Best Workouts- AthX
Core
Calves & Forearm
Neck & Traps
Barbell Row (Can perform after deadlifting the bar and combine both in 1 exercise)
Bicep Curls Banded Dumbells
Lying Tricep Extensions Dumbells
Overhead Press Dumbells to do one at a time
Pushups(Variations & Planes)
Side Lunge & Transverse Plane Dropstep Lunge
Rotator Cuff Exercise
Facepulls
Pullups
Bench Press
Deadlift
Squat
coach whats your weight ? jacked af but still athletic. seriously amazing shape
I'd say anywhere around 195-205lbs
Less then 185lb I think muscle but I need to get 170, 175 again vshape I'm trying it's hard able to fight 300 pounds and unless I have. Before and life is great I fit in 34 pants but want to fit 32 so mountains are what I'm jogging now
@Frisco Strangler mine I say 185 easy I want to get 175 again but its Turkey day soon yea maybe 170 will see
@@therockjames2398 Nobody talkin bout you bruh tf
@@stopthecap4317 hahahaha
My phone sucks i have body armor and fight ready I've been jumping through all your free RUclips info trying to make sure I'm doing the exercises correctly thanks for that man my phone won't let me click on the dynamic showcase inside my workout or login as a member I'll get a new phone soon
High caliber, one last roll the tricep has other then that lockout for the outside head of tricep, is the extension, it hits that medial head of the tricep rather then lateral also giving more protection to the elbow! @phildaru put me on!
Cant believe he fought at lightweight hes huge
I think you used brachialis twice when you were talking about the different hand positions on that modified preacher/spider curl. What you meant to say was brachioradialis when you were referring to the hammer curl hand position, correct?
dr mike of athletic performance/combat sports 💪
Best channel ever
VIKING POWER
💪❄🔥
"A lot of guys don't wanna train the bicep because they think it's a show muscle" at 0:32 - Wait, is this actually a thing in mma?
Yes
Could man video on exercises for bicep injury prevention so many boxers get bicep tears. Is isometric bicep hold is good i idea?
there are pros and cons to muscle size.
Good channel I like this channel
Hey coach Phil! how many times per week would you suggest I train weights and how many boxing. I can only work out once a day, 6x a week.
2 or 3 a week full body split and 3 or 4 x a week boxing.
isn‘t the movement of the curl for „muay thai hooks“ a hammer curl with a rotated shoulder joint? From just watching the video I think it targets the brachialis instead of biceps right? Time stamp around 7:00
4-6 sets per week for all exercises together or for each exercise ?
Phil daru the best in the buisness
Hi Coach. Is it possible to train boxing soon after strength training
Awesome!!! Osu
How much pound weights are you using Coach?
Hey sir I remember in the desert I was just lift weights practice a few moves and I was always okay in the world from bullies. But having a home gym going back to basics what I learned from other people state champions amateur UFC fighters I've gotten real better at my technique it's always nice to freshen up. Jogging a Mountain was great. Thanks sir. 🚀.
what’s the best for triceps for mma
Nice my hook's going to be even meaner
This and wrestling basic moves Going Back to Basics is great for me love the video. I dont believe in fighting but I believe in destroying someone who trys to harm you.
Hey Daru. Are Pull ups also good?
Yes of course
What’s up Daru, have you done anything for grappling stamina in the muscles as far as lactic acid build up.?
@@jbsportsgroupofficial grapple more. Best way to do it
@@PhilDaruStrong Thank you.
Wow...I never knew that boxers are allowed to left weights. I always thought that weights slow down a boxers hand speed.
Great work, what brand of bands are those?
Elitefts.com
Can i apply internal rotation to chest and shoulder exercises ?? I'm gonna do push day in the gym today B)
Yes focus on protraction at the top end of the push but do NOT go max effort
I was always under the impression that linear periodisation focuses on increasing intensity and reducing volume over time?
Yes it does
This is dope. Anyone know what state hes in? Im not on ig
Florida
💪💪💪👍
👍🥊☝️
Hey Phil, for the exercise ball chest press would an incline bench DB press done in the same fashion work for example for the shorter fighters?
As long as the vectors are the same
You doesn’t make any video for boxers please make one video for boxing
Bro my your subscription ting doesn’t accept my card
Please trained me
If a coach teaches any athletes who throw punches, shoots a basketball or use a racket to bench press and pin their scapular as they do it, and as one of their main upper body movements, that coach should be immediately fired.