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

As you all know cardio has always been a forté of mine. But that does't happen simply because I train harder than my opponents or that I run further during roadwork sessions.
Today I share with you 3 things you can do during training camp to help your cardio become stellar. And then I share 4 things you can do during the fight to make sure you out cardio your opponent.
Having a better gas tank than your opponent will very often equal victory.
Register for my Defense Course vargacombat.com/
If you enjoyed the tips please like, share and/or subscribe 🙏 🙏 🙏
_______________________________________________________
*** Gear I Use:
💥 Diamond Cup: Use promo code "VARGA10" to save 10% at www.diamondmma.com/gabrielvarga
💥 Massage Gun
Use promo code "VARGA20" to save US$20 at hey.hydragun.com/Gabriel-Varga
💥 Muay Thai Body Liniment: Use promo code "gabrielvarga" to save 15% athlonrub.com/?rfsn=4530757.6...
💥Custom Mouthguard
Use promocode "gabrielvarga" to save 10% at
www.impactmouthguards.com/?re...
💥 Winning Headgear: amzn.to/3qLjdHA
💥 Cupping Therapy: amzn.to/3nIkhe3
💥 Collagen: rachelvarga.ca/product/marine...
Here's some other videos you may enjoy!
8 Ways To Beat Pressure Fighters w/ Examples From GLORY Title Fight
• 8 Ways To Beat Pressur...
Varga vs Lerdsila | Full Fight with Gabriel Varga Commentary
• Varga vs Lerdsila | Fu...
Flexibility/Mobility for High Kick & High Kick Drills
• Flexibility/Mobility f...
Sprint Routine for Fighters
• Sprint Routine for Fig...
How to Round Kick Like Buakaw
• How to Round Kick Like...
How I Beat "The Poster Boy of American Muay Thai" KEVIN ROSS
• How I Beat "The Poster...

[@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

[@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

[@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

[@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

[@seansnipes8334]

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

[@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.

[@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

[@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.

[@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)

[@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

[@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?

[@deekay7594]

Thanks for the video Gabe!

[@jelanitarik7423]

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

[@sam808tt2]

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

[@Onlybadtakes2589]

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

[@rockyadrian1203]

thank you so much Coach 🔥🙌🏻

[@lukewilliamgenge]

Thanks for sharing your knowledge

[@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

[@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

[@etdp85.]

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

[@rjdman5588]

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

[@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.

[@brianlalor]

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

[@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

[@jessrivera3728]

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

[@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 !

[@patmanpatmanson]

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

[@faniskiriazis4351]

Awesome guide..thank you very much!!!

[@luissoares8402]

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

[@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

[@nuuat-daeng]

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

[@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!

[@JimmyNaraineOfficial]

This is gold, thanks Gabriel.

[@ochs-hema]

Thx this is so good to hear your wisdom!

[@theleftherian6031]

Nothing but Respect my friend!!!🙏🙏🙏

[@webexpertcharlie]

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

[@fakawrahir6417]

Varga is gifted in fighting and teaching.

[@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.

[@TwistedMist77]

Thank you so much this is super helpful

[@michaelpalmer4624]

Awesome tips. Thanks. Subscribed

[@financematters15]

Definitely gonna use these! 😍

[@robertoferreira-vy6qc]

Man thnx alot these were hell of helpful tips

[@tt6504]

Great video👍 thank you

[@manuelblunda4053]

Thanks it has been very helpful to me

[@yuzokoshiro9949]

🔥🔥🔥Thx!just when i need it.

[@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.

[@perfecto25]

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

[@GabrielVargaOfficial]

Glad you enjoy it!

[@patrickwayne1010]

Awesome tips!

[@johnlodge5402]

Great advice

[@jonmabi3608]

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

[@mchmer5349]

Thank you 👊🏻

[@simonjesusmoraviloria5563]

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

[@fabian13333]

Thank you very much.

[@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.

[@hashas459]

Amazing information as always

[@GatodeUlthar666]

Great tips.

[@rhysgilmour4108]

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

[@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!

[@davidlasry3559]

Great video !!

[@soulja304]

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

[@wardog0327]

Love this channel.

[@rylewmma553]

For sure going to hit that field work

[@bigc5630]

Best video you have done, awesome advice!

[@GabrielVargaOfficial]

I appreciate that!

[@alextop1850]

Great vid

[@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!

[@rr-mt9np]

Awesome tips

[@orestesmartinez5427]

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

[@rawke7279]

Great tips

[@fibspapadopoulos7836]

Thanks brah!

[@rickyk8518]

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

[@mukane]

Really good tips will try it for my next fight

[@kubikiribasara3499]

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!.

[@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.

[@austin8313]

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

[@GabrielVargaOfficial]

Awesome. Enjoy the pain 😉

[@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!🙏🏾

[@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!!

[@teatsmckgee8648]

Love this

[@NivekProAnimations]

Amazing tips.

[@chrisxishida]

great video thank you for putting 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

[@kavonrahmani5634]

Hey, thanks bud.

[@raphaelvulfs5467]

Your stuff is Gooood!

[@JuanRodriguez-gy7um]

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

[@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

[@Greenbiscuit1]

Thx m8, we all wanna do that

[@vladtheimpaler9118]

Beautiful.

[@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.

[@ConcreteKOS]

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

[@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

[@mikeyork3093]

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

[@elpakas7364]

I will try that

[@paragon1782]

This is good info

[@same_shit_different_daybru6775]

Yoooo Gabe!! You literally just made my heavy bag workouts tougher so I wanna thank you. I usually do 15 seconds of rapid punch on then 15 seconds off for 3 whole minutes and a 1 minute break but NOW after watching this video I'm doing 4-3 minute rounds with a 30 second break and MAN!!! Immediate difference, brother. So Thank you for the information because it's definitely helping me. Wish ya the best my guy thank you👊

[@TM-cl6yz]

1:30min of consistent straights (jab,cross) then 1:30min of consistent left n right hooks a goodie

[@CristobalAshton]

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

[@liamsprecker4579]

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

[@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 🙏🙏🙏🙏

[@GattoriSancho]

huh I do that soccer field thing 2 awesome.

[@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.