7 Tips To Out Cardio Your Opponent | Gym Tips & Fight Tips

[@Eri587]

1-longer rounds with shorter breaks (to this you can add more rounds) 2-Sprint the lenght of a soccer field and jog the width 3-Spar with fresh guys 4-Relax 5-Don't punch too hard all the time 6-Dictate the pace 7-Control your breathing

[@henrydavis8190]

Thanks

[@FinancialHealth-ku1ry]

Thanks, saved me time.

[@lron_viking3390]

I love the longer rounds with shorter breaks and interval training, I do 4 minute rounds, 45 second rest, and Tabata style "sprints". When it comes to sparring you feel like an absolute monster when you push the pace and your partner is gasping between rounds

[@memevarg2530]

How often a week do I need to do number 2?

[@AnteZivkovic]

@@memevarg2530 i do it every day first thing after i wake up

[@evanmildrum897]

When I spar at my gym we usually do 2 minute rounds with 10 seconds to rest in between. You get real tired real fast but it has gotten me used to being tired. The truth is it doesn’t matter how good your cardio is, you WILL get tired. It’s about learning to be comfortable while tired

[@livpatterson5660]

this is actually really good advice thank you!

[@ismistarick70]

Really good point

[@pilot.wav_theory]

How many rounds do u usually do?

[@The_Modern_Gladiator]

Yup bro. That's the key 🗝 😁

[@The_Modern_Gladiator]

Best comment

[@Docinaplane]

I'm old school when it comes to cardio training. I just run a lot, and I have for a long time. It gave me endurance and very fast recovery time. Distance wise, for most people, I recommend five miles at a time. I started before there was HIIT. I used to do the Stairmaster too. It always feels so good to be in shape. If you are going to run, educate yourself on shoes, running form, and running surfaces because if you make mistakes, you can get injured.

[@farmanshekh6696]

Hey man i have a question how many time u take to complete 5miles

[@Docinaplane]

@@farmanshekh6696 I run around 7 - 7 1/2 minutes a mile for that distance, so for 5 miles 35 to 40 minutes or so depending if there are hills.

[@boxing2346]

Hell yes same thing i do I run 6 days a week for 1:30 hours 15-20kms everyday I never get tired

[@farmanshekh6696]

@@boxing2346 injury 🤔🤔

[@atraingoat885]

Would you mind explaining a bit about shoes and running surfaces please

[@RobloxHQman]

one of the things I really like doing is setting the pace extremely high during the last 30 seconds of a round. high punch output and movement will really gas you out for the next round which lets you accumulate to the feeling of being tired and pushing yourself. also a good habit to build to probably steal rounds

[@urmum182]

I do this on the treadmill, usually do the last minute of every 3 minutes a really fast sprint, then do 30 seconds walking and then go back to jogging until the next sprint

[@zippo_muk9254]

*As a 440lbs fat bloke here’s my tips:* 1. Don’t put 100% into every shot. 2. Spar with smaller quicker guys. Force yourself to move around more. 3. Don’t tense your body unless you need too. 4. Weighted Lunges and then bear crawls. 5. Stop doing missionary and do standing cowgirl.

[@osio7528]

You might've just changed my life. I'm taking a screenshot of this comment. Except I have nowhere to do bear crawls, and my girlfriend is too fat to hold for more than 3 pumps. 🤣 🤣

[@jscarpa2002]

Yes and change girls every 4 minutes.😆

[@amspo8518]

you are a gorilla bro

[@canthandlethisass]

6. Have fun, don't take it too seriously.

[@gabrielantunesmusic6785]

​@@jscarpa2002😂😂😂

[@tsama]

Dude, you would be awesome on Rogan's podcast to just talk about martial arts. Maybe Bazooka Joe can give you a recommendation.

[@GabrielVargaOfficial]

Thanks man. Hopefully in the future I can chat with Joe Rogan. I'm hoping to get back to Ontario next year so maybe I can collab with Joe Valtelinni then.

[@luisfernandoenrique]

@@GabrielVargaOfficial that would be a collaboration for the ages

[@joesmith-ek6cq]

Fast and hard shadow boxing with gloves on helps to mimic missing a lot of shots and personally I find it gets me a lot more tired than pad work. Another big thing is breathing correctly, you've got to breath in through your nose into your stomach first then expand the chest.

[@Yasir-uf4gv]

How to exhale and brethe With mouth guard

[@alancantu2557]

Lomachenko does 4 minute rounds with 30 second breaks when sparring or doing padwork. You can adjust that to levels that fit you better and progress as you go, but I've found that shortening rest time and increasing intensity over time works wonders. By the time the fight comes around, you'll feel amazing.

[@GabrielVargaOfficial]

What's your number 1 tip to out cardio an opponent?

[@alejandrohielocold]

Using the duatin porier stance and taking deep breath’s

[@arandompersonlol1202]

@@alejandrohielocold what do you mean by dustin poirier stance?

[@Markperna1]

It really depends on the opponent. If he is very active early, I’ll evade and counter until he slows down. If he isn’t I may press to make him move more than he wants to. I use a lot less energy when I can control the pace. Other than that, all of the stuff you said is gold advice.

[@danielt9975]

Body shots lol

[@jonasjorgensen8759]

@@arandompersonlol1202 the hillbilly philly shell

[@Kamingo170]

I recently got back into sparring after the pandemic, and I found my cardio for kickboxing TANKED SO HARD even tho I was running and doing alot of intense heavy bag work. I'm being out cardiod by guys that I myself used to be able to out do. It's super frustrating now

[@ayushkapoor2048]

Sprints

[@mozart7820]

Keep sparring it will come back quicker than you think

[@jacksonterrance8833]

your just forgetting your breathing. take a big silent breath of air before you engage or close the distance. exhale can be explosive but the inhale must be unnoticeable.

[@Kamingo170]

@@jacksonterrance8833 I honestly wouldn't doubt that that's what's happening. I'll try that tomorrow actually. Ty

[@jacobjohnson9245]

Look into your dehydration levels and energy levels from food. Makes worlds of difference to have proper electrolyte balance

[@ThePeachtree69]

I’ve used the same methods as Gabe. Longer round, shorter rests, ability to relax, sprint up hills, walk down or jog level. Gross motor skill or movement warm up and fine tune last endurance rounds (grappling, sparing, bottom escapes). Work hard during rounds and breath during breaks. Find the elements during the round where you get so tuned you are able to rest (such as jabbing or sprawling)

[@kevincorso9757]

we actually used to do the exact soccer field drill you mentioned back when i played soccer haha. i wish i could remember the name--it was a fun spanish name, that's all i recall lol. seems like no matter how much training i do though, cardio is always the bane of my existence, so i appreciate this content!

[@buckets3628]

Im interested in what the name was lol

[@warlakewarlake531]

Tabata drill?

[@seansnipes8334]

Cardio is the only reason I ever lost a fight. I needed this.

[@rayfurinkazan483]

Similar to what we do. With sprints I let my athletes build up their anaerobic/aerobic with hillsprints. Their objective is to at least get 10 sets of 100m and for the advance to get 10 sets of 200m of hillsprints. It takes months to build up and when they run on flat ground, they had been so used to hillsprints that their running pace is fast. And then we translate the gains to their fight style where their high pace is getting to a place where they can do high volume strikes and footwork and can pressure and dominate their opponents when they level up their pace to a higher one where their opponent can't catch up. Hillsprints really help with the blitzes they do also.

[@dacedebeer2697]

Another good tip, if you have any long stretch of sand available, jog and sprint on sand. Barefoot if you can, if you're on a busy beach use those fingered shoes to protect from sticks and broken glass. Snow works similarly too.

[@lrainman2512]

Thanks man worst feeling in the world is being too tired to fight back and protect ur self. This video made me subscribe to ur channel, appreciate you

[@DaBinChe]

Genetics make a huge difference too. I always tell folks to do something similar for cardio is sprint the straights on a track and jog the turns. Do 4 laps which is a mile. But before this jog 1/2 a mile first to warm up, and jog 1/4 mile or half mile after to cool down. So total of 2miles.

[@tylerlynch2796]

@Max -x I’d say the trade off is directly responsible for the cardio. light weaker faster punches require less energy while harder more powerful punches require more energy look at dudes like volk, adesayna, holloway, Diaz they’re they’re lighter punchers that either punch in volume or throw leg kicks and jabs and don’t throw hard shots consistently I’ve personally tried shadow boxing and sparring that way and I don’t gas out for a while

[@tylerlynch2796]

@Max -x yup forsure (I kinda went on a tangent in my comment) but I agree a lot of people overlook that fighting style is responsible for cardio as well and cardio training and just try to train more

[@iflankzttv2981]

Yeah cardio is so important. Although you’re in MMA cardio is cardio. I have only just started boxing and even after 5 sessions I’m impressed with the improvements. For me it’s all about high intensity and burst workouts. I do get sick when I push the boundaries but then the next session it slowly gets easier.

[@rjdman5588]

Learning to take breaks is crucial. I definetely agree sprints help blast through those plateaus and have a few more benefits.

[@KriegWaters]

I always found the soccer field strategy (and similar drills) to be way more effective for me than long-distance running... including for improving my long-distance running!

[@WolframtheBlessed3499]

Coach Gabriel, I send you a big hug for this. I sparred this past weekend and HATED the burning lungs feeling I got after the first round. I felt so vulnerable, like I was drowning. I am going right now to a highschool track to try this out!.

[@paintballguru1]

Thank you Gabe!!! I'm on my 5th week of Muay Thai and at the end of the burn-outs im the only guy resting my hands on my knees from exhaustion, and I thought I was in good shape! Been watching your videos daily and enjoying every tip and bit of advice. Thank ya

[@Idkchangethislater]

Been a year wb now

[@edboss36]

Been 2 years wb now

[@jonmabi3608]

Ruck marching with weight vest is the best cardio I’ve ever done. Learned it in the army

[@eastfightersboxing-kickbox2034]

There are plenty of people of old ages that makes this 10 k with no problem!! so i believe that with good equipment (shoes) the 10 ks are essential!!

[@TheKickboxingCommunity]

This channel is great! It validates some things that I already do but also gives me things to think about because I always go for long distance runs instead of intervalling

[@ConnorTierney]

This is a great video for people who start fast and fade, but what about people who start slow and build? Could you do a video on how to start ‘faster’ in a fight, or tips for fighters who are slow starters in a fight? Thanks!

[@zrod6348]

He talked about it, when he said if they’re pressing you then you should create angles and control with your jab.

[@MMAArborist]

These are generally the cardio freaks and have genetic slow twitch muscle fiber.

[@ezragaim2130]

I lost a super close fight cause I kept trying to ko him and he just chose to stay patient. I missed so much big punches and got winded and I still almost won. It was razor close but I lost the decision. I believe if I can be patient and setup my ko shots it will make a world of difference. Will fight again this April excited!🙏🏾

[@kyletanner2014]

I’m new to this game and fell in love the first day. I’ve been watching and trying my best to understand different perspectives and this is one of the best videos I’ve come across thank you for the great knowledge !

[@xyon9090]

*30 second breaks?!* Bruh, as an Amateur Boxer that would only feel like 10 seconds of rest lmao! You really pushed yourself into getting great cardio. Adviase taken. Thank you!

[@etdp85.]

one of the best "tactical" video on the tube! a blue print for building up robust capabilities!

[@PeterBlumenthal-tr4ri]

Great tips, thank you so much. The only problem I see here is when you have pressed your opponent with combinations, and then go back a few steps and try to relax, it' s often the other guy who starts to put pressure on you. Then it's hard to relax when yuo are being attacked at the same time.

[@BrandonButaneBute]

My cardio routine was stationery bike for 1 hr gradual interval intensity increase. Lift afterwards via free weight, lower abs and upper crunches and bicycle. If there was any downtime that was for stretching. The most significant aspect to maintain your body long term is flexibility, eating leafy greens, milk, sunlight and getting plenty of sleep. I hope one day I will be able to compete in kickboxing and muay even though Im 33.

[@elsenorklago]

Agree on everything. But milk. :D Why would you implement cow milk? I do eat meat for example, but only drink plant based milks. I don't see any benefit in it.

[@elpibe1924]

⁠@@elsenorklagoDr Ray Peat touches up on milk vs fake “milk” (plant based)

[@AndrewGioiaNera]

Thank you Gabriel, precious.

[@gaddaitherage8204]

Thank you for your tips! I’ll try them out. I’m 47 years old, not a pro fighter but enjoy sparring. I work on my cardio a lot, and it’s good to be able to out-cardio 20 year olds. Their skills surpasses mine, but I’ll make sure they’ll hate every minute being in the ring with me. 😂

[@bongkem2723]

when your cardio is good you will improve skills a lot quicker too, cheers

[@SvenKoch]

Awesome video! 🧠 Great tips and good to see a high-level fighter debunk the old school long-distance running myth that's still so prevalent today. HIIT is so much more beneficial, time-efficient and also easier on the body than low-intensity steady-state cardio for fighters and the science is there to back it!

[@fakawrahir6417]

Varga is gifted in fighting and teaching.

[@paulscustomfigures1704]

I’m a middle weight that walks around at 210-215lbs 😂 doing Gabe’s tips and tricks gets me down to 195 in 3 weeks it’s insane!

[@JimmyNaraineOfficial]

This is gold, thanks Gabriel.

[@rhysgilmour4108]

Watching this while currently injured so prepare to do everything I possibly can to be the best I can

[@patmanpatmanson]

Yes sprinting really helps.I started the sprinting Routine around the soccer field sometime ago and it give you superior Cardio. Nice content!

[@Onlybadtakes2589]

Your channel is a gold mine for fight tips thank you!!!!

[@perfecto25]

Gabriel, your channel is priceless, thanks for the fantastic training tips brother!

[@GabrielVargaOfficial]

Glad you enjoy it!

[@JuanRodriguez-gy7um]

I like the football field idea . But yes sprints is where it’s at for cardio!

[@yuritheimmortalmma]

This is exactly what happened to me on my last fight, I gassed out in 10 seconds, I held my own, dropped him twice with punches, and lost to decision. We were both tired, but he got confident when he saw I was fading

[@Migazii]

My trainer had me do 5 miles everyday, not including the 530 to 6 morning run. On top of that I didn't have a vehicle so I had to ride bike every where. I will say I didn't do them as good as I should have. I didny care about my heart rate or how I was suppose to run which is not heel to toe ever. Running heel to toe will cause lower back pain

[@matthew-jy5jp]

Thanks for another great video Champ. Hope your grandfather is okay Gabe. Love your channel 👐 priceless info from a multiple world champion fighter and a class act.

[@deekay7594]

Thanks for the video Gabe!

[@nuuat-daeng]

Bro you deserve a hell of alot more subs, Amazing content as usual 👏 keep it up mate!

[@thepaladin7816]

Fantastic advice all around - in particular, love how you talked about incorporating sprints vs. endurance running, along with taking time to breathe in between exchanges during a fight! Endurance running can be fun (primarily when you're outside in the world surrounded by nature) and should be done for health reasons (within reason, as too much can be bad), but I believe that it doesn't 100% direct correlate to fighting.

[@freshd6278]

Probably does not correlate directly, but by this logic, indirectly better health means better fighter.

[@lukewilliamgenge]

Thanks for sharing your knowledge

[@simonjesusmoraviloria5563]

Bro as muay thai and kickboxing practitioner a can say thanks for building this channel up

[@maranat045]

My question is how many days a week should I do sprints? Or how many days in a week should do cardio, kickboxing and strength training? I will be extremely happy if I can get an answer to this. Love your videos, experiences and your wisdom 🥊

[@jackcarpenters3759]

I am not a boxer but a sprinter. I would say once a week is more than enough. Their is little extra effect training twice a week. Sprinting is the most extreme exercise there is, if you got 3 days of delayed onset muscle you are losing 3 days doing other stuff. You could do 4x200 meter sprints instead of the 100 meter (soccerfield length) they are a little softer on the body. Cardio is simple, the more volume the better you get. Running easy 80% hard 20%. Nowadays in the army they run maximum of 30 minutes, since above that you get more injuries. Something to take into account.

[@valentin5.568]

Awesome video, thanks for the good advice, I applied what you said for the sprint routine and it worked pretty well I'm happy with it and will apply the rest too

[@whitecloudmountainminnowpr6353]

Rico verhooven Says he fights at like 70 percent power . sacrificing power for speed technique and stamina. Great video

[@bricktea3645]

Rickson Gracie teaches about certain types of breathing to avoid getting tired early.

[@yoelkanchelov1898]

I see you watched the lates JRE as well.

[@chrisbaltazar7164]

The Airdyne bike is another killer one. Choose a cruising pace and choose a sprinting pace. You alternate between these every 15 sec; adjust this to however many rounds and how long you got

[@meagainokay7673]

At my old gym we would do a few weeks of 5 min rounds with 30 second breaks. It really exhausted all of us, but when it was time to go back to 3 min rounds again, it was so easy. By the way, they were all fast paced rounds and our gym produced a few world champions, so the methods work well.

[@ZENIGMATV]

I’ve always had excellent cardio but only in recent years did I learn how to completely relax between exchanges which helps alot. Another great video.

[@dukeboymedia9460]

Have the mindset it’s never over. You’re either born with heart or born without it. That Diaz cardio comes from a special place not located on any map, it’s within yourself

[@rockyadrian1203]

thank you so much Coach 🔥🙌🏻

[@jelanitarik7423]

Thank you so much for these tips Gabriel, I plan to put these tips into play.

[@brianlalor]

This is one of the most informative videos I have ever seen, thank you.

[@austin8313]

I live across the street from a soccer field! I'll try those sprints. Thanks Gabriel!!!

[@GabrielVargaOfficial]

Awesome. Enjoy the pain 😉

[@sam808tt2]

thank you so much for the information! Love this channel!

[@CristobalAshton]

A V02max interval session is good as well, 3-4 minute hard intervals

[@theleftherian6031]

Nothing but Respect my friend!!!🙏🙏🙏

[@jamesxi5220]

Swimming for me seem to have increased my stamina alot, i’d definetly recommend it

[@webexpertcharlie]

Thank you. I’m going to review this video several times. Also subscribing to the channel.

[@sovvrong]

Theres lots of things you can do, my best results have come from mixing things up, im a bigger guy so rinning 5 miles a day is completely unrealistic. It is good for conditioning the legs and mind but it does not cross over well. Skip, swim, run. Do lots of cardio that raises your heartrate and then get it low again and repeat. But the best thing ive found is lots of medium intensity / kinda light sparring so you can figure out how hard you can go and how you can dictate the pace. For a long time base cardio didnt do much for me until i started sparring lots. When i started sparring regularly my cardio became much better. Another awesome thing for cardio is high intensity bag work. Alot of the time your legs are conditioned enough through running but your arms, shoulder and core fall far behind so you need to be working those things to the same degree you are working your legs

[@Watchoutbigmanoncampus]

Facts

[@GattoriSancho]

huh I do that soccer field thing 2 awesome.

[@djamillakhdar-hamina3824]

In soccer (football in real world) I used to do something called “man United’s”. You sprint half a soccer field 20 times. After 20 times, you sprint half the field in 20 seconds , then jog back. You then do 19 seconds, then jog back. Then 18 seconds , jog back . You do this until you can’t make it to the half way line. It’s a very good combo of jogging and sprinting , simulating the fight situation.

[@wongwu]

Best cardio I've ever seen is when we used to shark tank with Jo Nattawut (look him up!) in Atlanta. Many times there would be 5-7 of us around the ring sparring with him at 1-minute intervals. And he would do this for 20 minutes nonstop...followed immediately by 10+ minutes of clinching in the same format. It was absolutely insane. I'd be tired after my one minute of fast sparring and Jo would just be trucking on, fresh as a daisy.

[@soulja304]

Just starting out in mma! All this info inclusive of amateurs is very helpful

[@jessrivera3728]

this is awesome detail!! thanks you are great!!

[@sman7099]

It does make me wonder, I see loads of footage of McGregor running but he always seems to gas in the cage. Maybe fast twitch muscle fibres?

[@nikhilsuresh1126]

Awesome tips for cardio sir 🙏🙏🙏 I'm following it from today onwards Soccer field run , and throwing combos Then control the breathing it's perfect sir I'll add it 🙏🙏🙏🙏

[@liamsprecker4579]

Hey gabe you came to my gym in dawson legend martial arts I wasn’t their but man your a g

[@timothyfreeman97]

I'm currently doing 5-6 three minute rounds of muay thai pad work, 30 seconds rest. I'm not running consistently, I run maybe three times a week max. That probably explains why I'm so buggered during those pad rounds. My training partner will often start with 30 kicks each leg, which really takes it out of ya. By the time I'm throwing combinations, my soul is gone.

[@beatlesrulez1995]

Swimming a lotta laps as well as skipping over 50 RDS help too.

[@MyCommentsRMaturelol]

I would LOVE a video on how to fade out of those heavy exchanges. That's a main strategy of mine, but I'm constantly getting smashed on the pivots. I've been trying to block and then pivot to that side instead of doing it naked, and also trying to work more counters into the movement to keep em off me, but I'm still not good at it.

[@rollinOnCode]

tip 8- control your opponents breath. really grind out the opponents cardio using good constant pressure tip 9- screw with opponents mind

[@rylewmma553]

For sure going to hit that field work

[@luissoares8402]

These are some great fighting tips in general. Thanks my guy 😎

[@rickyk8518]

This is awesome advice! Is there anything we can do about the adrenaline dumps or prefight nerves??

[@bigc5630]

Best video you have done, awesome advice!

[@GabrielVargaOfficial]

I appreciate that!

[@ochs-hema]

Thx this is so good to hear your wisdom!

[@orestesmartinez5427]

Amazing video! I used to have great cardio, used to do 10 full speed 60m sprints, resting 30 secs in between.

[@devonnotdevin9998]

This is the kinda guy you get beat up by but you thought you were gonna win . His arms look small but I know he knocking people out . I need this look

[@patrickwayne1010]

Awesome tips!

[@michaelpalmer4624]

Awesome tips. Thanks. Subscribed

[@johnlodge5402]

Great advice

[@mikeyork3093]

Wow awesome advice on the pad work, now that I think of it Nate Diaz does a lot of pad work.

[@faniskiriazis4351]

Awesome guide..thank you very much!!!

[@MrDawg-ol5pc]

Thank you for your great videos! My son wants to be train with you, I hope we can make it happen. Thanks again for the information!

[@hashas459]

Amazing information as always

[@mukane]

Really good tips will try it for my next fight

[@Rantaro_bb]

My coach takes me to the pool and we swim will holding our breath and do a Bunch of things in the water to increase our lung capacity

[@rudro5784]

Here is something. Even if you are a striker, wresting spar and muay thy clinch spar for 30 minute boost up cardio and force management a lot

[@KingSuperior]

All great advice

[@davidlasry3559]

Great video !!