Strength & Conditioning FAQ's for Boxing/MMA

We brought on UFC coach, Adam Lerner, to talk about the science behind strength & conditioning for boxing and MMA fighters, because one of the most common questions we get on FIGHTTIPS is: "should fighters lift weights?" Coach Adam and Shane discuss different programs and theories based on body types, Muhammad Ali & Mike Tyson's regimen, and the importance of joint stability exercises for injury prevention and developing power.
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[@kaiyote4717]

The bar on the bottom with topics was genius dude

[@kiowhatta1]

Yeah, that was a helpful guide to remind this viewer what topic they were focusing on. I'd like to see more of that.

[@krispynah6043]

Straight up

[@StoutProper]

You can spilt your videos into chapters in a similar way so the red progress line is spilt and the titles come up when you click on it

[@jhvnhjifgvbv8126]

@@StoutProper this is a new feature and wasn't available when the video was uploaded. Shane was ahead of his time

[@allenmooney3393]

He got that from Tony Jeffries 😆

[@fighttips]

Part 2 of this video will cover specific exercises and rep ranges for joint stability, which is essential for injury prevention and developing power in your strikes -- STAY TUNED!

[@wiezumteufel9024]

Really love that topic and how you showed wich specific part is talked about in the moment! Awesome work!✔ And greetings from Germany!🔥

[@marty7442]

Well timed too. I am coming off a QL injury, and have some imbalances to resolve.

[@josiahreynolds7501]

Can’t Wait!

[@alfonsgrizzly5558]

ok, becouse I was going to write: show us some excercises you bastard :-)

[@Darkness09ization]

That's awesome. Thanks a lot for making this video Shane. I was actually looking for information on how to incorporate weight training into my mma training. So this 2 parter will really help me out.

[@danogh2227]

Long story short: Yes. Longer answer: just lift wisely and in the way that it's gonna help you achieve your specific goals.

[@knuckle-sandwichmma681]

you a big midget: dont lift a lot of weight you are already strong, focus on the technique you a tall lean guy: lift a lot of weight early in the camp, not too much so your muscles dont get damaged more than necessary

[@danogh2227]

@@knuckle-sandwichmma681 Why not lift weight if you're strong? You should work with your genetics! You should be focused on the technique all the time, lifts without proper technique can be harmful for you. I'm not talking about the camps only, I'm talking about lifestyle. You shouldn't be sore before fights (tbh some people prefer to be so, but it's really rare) to be quick and feel well, but that doesn't meant you can't lift. You still can build muscle without getting sore if you apply proper techniques and most importantly allow your body to rest and rebuild via nutrition and good sleep.

[@knuckle-sandwichmma681]

Wszystko jedno i said dont lift a lot. Its not for lifestyle. Read the title. It says “for boxing/MMA”

[@danogh2227]

@@knuckle-sandwichmma681 Its a part of the life, so I call it a lifestyle. 'A lot' can be interpreted in a different ways. You should be focused on your MMA, etc. Trainings, but you should lift. A lot may mean 6 trainings per week, or 3 per week. IMO you should be doing both, but focus on your fighting trainings and mix strength trainings into your week plan.

[@knuckle-sandwichmma681]

Wszystko jedno a lot means to me just enough to keep urself in form

[@MindSmashReal]

this was very helpful, thank you Shane. I will be anticipating part 2

[@fighttips]

Ah, great to hear -- thank you, sir! Hope you've been well 🙏

[@robmock2296]

SHANE YOU MADE IT

[@BEERU5]

Why didnt you say HheeLLO?

[@glennnolasco2475]

YEEEeelloowww

[@whotfdis]

Lo0l I just came from a MindSmesh vid. This was not even recommended. Nice coincidence.

[@summocommentaction3273]

Adam: "punching is a plyometric movement." Shane: "Right" Adam: "Right" Shane: "Right" Jokes aside this is awesome and much needed. Can't wait for part 2!

[@corynorell3686]

But that's not how it happened...

[@dj-yv7oi]

It was Shane'right right' Adam 'right'

[@holierthan]

Shane, man! You're at a level of maturity and mastery of both the craft and teaching that your structuring of this video with the subject line at the bottom has me blown away! This was super informative and had a sense of "teacherness" above the average. Congrats and thanks a bunch to the both of yall!

[@daniel-zh9nj6yn6y]

Shane loves what he does, and that's why he has 2 million subs.

[@darraghflynn8328]

More videos on exercises for Fighters extremely beneficial whether with free weights or body weight . Great video

[@IRidez]

Look up Phil Daru on KZbin. He’s the head physical training coach for American too team

[@valentin3042]

Full range of motion, explozive reps but not too heavy lifts is what i do in the gym, and really help me in mma too.

[@Haroooon_]

Dev1lBoY Scorpius what are your go to excercises?

[@moebettamusicvids]

Agreed! I box and I’m pretty lean and naturally muscular but not “big” at all. I love explosive reps with exercises that mimic the movements and skills I use in the ring. I’ve gotten some great tips on Phil Daru’s channel for specific exercises that translate to punching power.

[@valentin3042]

@@Haroooon_ lCompound lifts

[@kilors206]

I do powerlifting and bodybuilding(mostly for aesthetics) but I also incorporate a routine for explosive movement like the hang clean because that movement trains you for lifting your opponent up like a suplex, right now I’m an undefeated amateur, I think the main thing is doing what you’re comfortable with and seeing what results you get, I’m doing what I want and the results are apparent

[@Nocturne33]

You should actually do heavier lifts that you can only rep a few times to increase power and not mass.

[@turbothrottletrouble4217]

Basically, focus on increasing your strength and conditioning during your off season (when you don't have to fight), and when you have a fight coming up, prior to 2-3 months, then you focus a lot more on fight training and a little bit of strength and conditioning to maintain your strength for the fight

[@shikhergupta]

Thanks Shane. Please also throw some light on martial artists who are not MMA "cage" fighters but are always practicing, Sparring and working hard.

[@MultiKwolf]

MORE!!! pls !! Knowledge really helped my mma skills. i was always wonder why no matter how much i exhausted myself in training my sparring sucks and i dont even know whats wrong with it. and the only thing in my mind was that i wasnt doing enough excercise or cardio or strength training, but of course watching fight tips and Shane explaining diffrent moves, foot work and slipping Then everything changed like "a finger snap" instead of practicing Strength all the time i started doing double end bag working my reflex and reaction time as well as Puppet shadow boxing where you move your leg same time as your throwing your punch. and it works excelently and i cant thank you enough.

[@quinntolchin3080]

gsxtr1 projection

[@JayCo-1978]

Man, I love smart people. Thank you, Shane and Adam for taking the time to do this video, this was very informative!

[@exo777a]

Lol u can read my mind, i needed this video ty

[@SaifAli-lh5qm]

Exodustify facts 💯

[@chaosdweller]

I just wanted a refresher

[@juiceman7649]

Me before Competition: "Having big muscles will eat up too much oxygen during competition" Me after Competition: "OH, me having a lack of muscles means my muscles will use more oxygen trying to out put a large amount of strength needed for competition" Me now: "Don't neglect your strength and conditioning kids"

[@zechbrockington4353]

Thanks so much for putting this video together! I've been watching these videos since I started fighting and now getting ready for my first fight. It really helps us who might not have world class trainers and coaches at our disposal

[@nikolas4364]

In an MMA or even a street fight a guy who is muscly ( I don't mean huge like a bodybuilder, I mean athletic and strong) has a big advantage.

[@jul7892kaks]

I do and it made my techniques and power become better

[@M4M1610]

Hey bro Just wanna say thanks. As a coach myself your work is really valuable,a lot of young kids in my area are getting the benefit of your wisdom. Peace

[@zefsagala1391]

60 percent gymnastics + 40 percent strongman training would help your MMA training

[@oksanagilroy1950]

Gymnastics seems the best for combat strength and flexibility for bjj along with cardio for strikes and endurance .. grip& clinch strength for grappling aspects

[@mauriciorv228]

Oksana Gilroy for strikes, gymnastics has limited stuff to offer aside from the pylo push ups. Doing weighted calisthenics and conventional strongman/powerlifting training( with variations) is a pretty good combination

[@oksanagilroy1950]

@@mauriciorv228 for strikes your looking at it wrong ..it offers alot its all about explosive movements,which is a perfect fit for throwing fast &strong strikes without telegraphing the technique. ..but im with you when it comes to strong man and have doing it for years with martial arts training along with powerlifting style lifting

[@abd.tjuliano5829]

And cardio

[@zaid9026]

I really like shane you can see why he brought a specific person to talk about this topic and brought a specialist

[@kirayamato1722]

Very eye opening, it's not just the weight of muscles that exhausts someone, but the fact that they need oxygen while idle. Power gets you nowhere unless you can do something with it.

[@sorearm]

AWESOME video, nice to hear points of view from different body types. I'm prone to putting muscle on, a typical jiu-jitsu / rugby player physique (5ft 10in, 185lb) and can easily do S+C. Cardio is decent but I need the flexibility and joint stability training. Keep the brilliant content going! Oss!

[@vgman94]

sorearm Would mind explaining what a Rugby/BJJ body type is? My body has a fairly square torso with wide shoulders and long, slender arms and legs and I’m wondering if I fit this archetype. Edit: If it matters, my weight is 175, 6’0

[@ekpurdy]

In addition to running, heavy bag, and sparring, Mike Tyson did 10 conditioning sessions every day. Each session was 200 body weight squats, 200 decline sit ups, 50 push ups, 50 bench dips, 50 shrugs (with 65 lbs), and neck bridges exercises. After he got out of prison, he got "lazy" and started lifting weights instead. His fighting weight increased by 20 pounds while his speed, mobility, and defense declined drastically.

[@migaloosa]

I just bought the book ‘Iron Ambition’ by Mike Tyson & Larry Sloman 2017. It says Tyson at age 13 was repping 250 pounds x 10 reps on the bench press machine in the detention centre gym.

[@H14529]

@@migaloosa what the fuck

[@jasonwaters382]

Agree. Weights are way less important than other conditioning most of the time for any kind of fighter.

[@knightveg]

Shanee face when he was talking about body types You looks so confused it was very confusing Should you do weight training yes like Bruce Lee said something like this weight training is important as your martial arts training and your martial arts training should be important as your flexibility and stretching routine and your cardio should be just as important all the rest Other words you have to be the complete athlete They all complete each other you can't be relying on just your martial arts as you will end up in failure

[@anthonymarconi761]

I always enjoy your videos and I really love the format with the topic highlights, thanks for the great content !

[@mckenna5776]

Bodybuilder turned martial artist here. Now that I don't lift as often and as heavy and am stretching every morning and incorporated more cardio in my daily regime, I feel more flexible and energetic. I have more control over my caloric intake and can even breath better now. I did try Muay Thai with no weight training but I felt a lack of power coming from my back so I HAVE TO have some type of weight training in my life.

[@teeoh9192]

Probably, the best fightTIPS video EVER.

[@theincrediblechriswilde1366]

The answer should be a straight up "YES". It makes a HUGE difference when done correctly. Some of the best fighters in the world lift weights

[@sskspartan]

Like who, dumbass?? Most were great BEFORE lifting, Holyfield, Joshua, Conor, Tyson-all got worse after focusing more on lifting

[@mike90susanoo84]

Like Alain nglani

[@maryiheartboxing1142]

Awesome video. Can't wait for PT 2. Thank you. So relevant.

[@grantknott]

Another great informational video Shane. Appreciate all your tips. Keep it coming

[@rikudo282]

Love coming back to your vids for self reflection man. I usually go to the gym and work for 2 hours, I get to work and since I have a really lax job I do alot of my technique work here. Stretching, shadowboxing/kicking, etc. The planet fitness I go to doesn't have fight equipment but knowing this now, I see I'm gonna have to decrease weight and do some big work for a bit.... I'm already plenty strong I just need application.

[@vsmrc3743]

Great video! Can’t wait for part 2. As Bruce lee said - do what is good for you...or something like that. I’m a naturally skinny lanky frail bodied person and I personally find heavy strength training with weights is great for strengthening my joints adding mass and strength. Mix this with explosive training martial arts stretching etc in a workout plan I find works for me.

[@mike90susanoo84]

I still want to be able to lift heavy but at the same time be good at boxing

[@art-tb3um]

never heard any fighter suffer from doing a 5x5 routine

[@severusfloki5778]

Artur whats 5x5 please

[@art-tb3um]

@@severusfloki5778 bro google 5x5 program. Or read michael boyle strength and conditioning.

[@j.l.4054]

+Mike90 susanoo I agree with the 5x5 - the concern about weight training is a.) are you bulking up to the point that you're slowing down/restricting your range of motion that's necessary for fighting (which will also cause your endurance to suffer), and b.) are you investing too much time into it at the expense of your skill development. 5x5 is a good methodology because 5 rep sets aren't optimal for hypertrophy (building muscle size), but are excellent for strength. One other thing you'll want to watch out for (which they mentioned and I guess are doing another video about) is stabilizing muscles - SPECIFICALLY things like your rotator cuff... When you're lifting like this, it's really easy for your strength of your main muscle groups to sprint ahead of your stabilizer muscles, and it's going to cause a lot of problems. Not only can you very easily strain your rotator cuff because of the imbalance (to the point that it just hurts all the time), but you can also just straight up tear that shit. I'm specifically bringing up the rotator cuff because that's what happened to me before I got into boxing - I was big into lifting weights from like 14 - 18 years old, but I didn't know jack shit so I was only doing main lifts without the other important stuff. I ended up fucking up my right rotator cuff and one of my discs in my thorassic spine so badly that I was in pain for like 5 years. I started boxing at 19 (I should add I wasn't even huge either - I'm 6'2" and was about 200 lb when I started boxing training and then cut down to 178 for light heavy) and that's when I started to see the whole picture of everything that's required for training and started working out all the stabilizing muscles & focusing on my core a lot more - but I was so imbalanced that it took years to fix the foundation. Just build a smart plan with all this and you got it bro. Best of luck to you!

[@art-tb3um]

@@j.l.4054 essentially impossible for a full-time fighter to get bulky. All the cardio that gets done will counter act your bulk. As long as youre eating to maintain

[@coolnext4]

Force = Mass x Acceleration it's obvious. But my question is huge triceps can generate more power, at the same time it can reduce acceleration (if im right). Fighters should stay ideal muscle amount or try to increase ? For example stick with 15inch arm size and train more about fight or always go with both sides ? Which one ... PLUS---> Anthony Joshua's body and Deontay Wilder's body should be reviewed by Coach Adam. About cardiovascular capacity, power, speed, acceleration. At the end of the day Joshua have more muscle but i think Wilder hit harder than Joshua because of acceleration. Thanks for good quality :)

[@emikhsanpe]

Shane please see this comment

[@coolnext4]

Nice geek details. Which is exactly we want to see. Because boxing not %100 physically, need brain muscles too. I think best heavyweight Tyson Fury because of flexibility, movement,footwork etc. Having huge muscle problem for stamina, looking for big right hand all night problem for your own stamina and ring IQ. That can be another subject for a new video.

[@severusfloki5778]

Biophotons Can you develop these twitch muscles?? Or is it genetic

[@oksanagilroy1950]

Show muscles biceps and triceps size nit good for strikes fast twitch and endurance along with flexibility and power good mox to have balance wise

[@taniwhab3860]

@@severusfloki5778 there is a genetic component but fibre types can actually switch or hybridise with different forms of training.

[@jasonwaters382]

No gold medals or professional titles, but after 30+ years of multisport with weightlifting sprinting, long distance running, BJJ, kickboxing, and cycling, I have this to say. Look, this interviewee is 100% correct. Know the difference between weightlifting for it's own benefit, and strength training specific to your chosen sport, weight class, opponent, competition, body type, strategy, and skills. At the end of the day, weightlifting for personal benefit and competition are two very different things. Having said that, which is most important is a very philosophical question. We all begin and end on the personal level. We shine brightest in competition. Both are equally important. Just understand the difference. Lennox Lewis and George Chuvalo, two of the best heavy weight boxers of all time. What did they do after retirement for life? Lift weights. What did they do during training? Not much weights. Enough said.

[@Agresivul]

a muscular/athletic guy that knows how to fight will MOST OF THE TIME beat a guy that doesn't lift but knows how to fight

[@kiowhatta1]

An exception to that rule might well be AJ v Ruiz Jr

[@malikh7761]

@@kiowhatta1 ruiz jr lifts weights, he's just fat

[@censari544]

Usually the muscular guys aren’t athletic though they’re usually not as explosive and too bulky. Most big muscular guys I’ve seen that have tried skinny ppl with hands have all fallen.

[@Jack-mu4cq]

Unless the guy that knows how to fight, knows how to fight better because he spent more time in the practice room

[@ebobdossantos6696]

AJ proved that was a lucky punch

[@TheCooksTV]

Shane ur videos are always super informative u can tell that u truly are a student of the game and awesome video here really touches on what I’ve been wondering for a long time

[@aigaverageindiangamer3497]

Shane n company dropping knowledge bombs for all of us underdogs🤟. So informative and useful

[@NateVanDore]

This format works so well!!

[@MrCcromwell]

Really helpful. Thanks Shane and Adam. I am early in the MMA learning process (5 months) but training hard, 8-10 sessions a week. I’m naturally tall and slender, but carrying a bit of stubborn excess flab on my lower stomach and sides. I am also over 50. Training has resulted in a drawn look in my face. I am learning that I need a very specific and targeted weight training session or two in replace of higher cardio sessions. My club coach is helping me to work it out.

[@richardbrown2521]

Im a big believer in what i call stress training. This isn't used we first begin and are trying to understand basic movements. When sufficient experience is aquired to somewhat understand movements being trained. We begin including a warm-up that significantly increases heart rate this increases to 1 hr of general athleticism. Trying to out perform yesterday type intensity. This primes us to learn movements as an instictive flinch. The movements and drills are being practiced under stress conditions. This dramaticlly changes the rate of performance understress is aquired. Strength is very important in all combatives, especially in the hips. Deep squats and explosive hip movements build this. To build power inspiration can be drawn from power lifters. Wieghts are a very stable way to train these extremes decreasing rates of injury.

[@abdulfatahahmed6209]

You always tell us some thing new & beneficial. Thank u very much

[@RageNg]

👋 Hi Adam! It is really challenging to cover such a vast topic in so short a video. Great job!

[@ferranlagar2125]

Absolutely loved the format. Well done!!

[@mob5613]

These kinda videos are awesome and super useful. Thanks

[@LoneWolf-ik5jp]

Sir your video are amazing and even in India I am doing your drills and my instincts are increasing day by day ♥️

[@daddy_.rome0]

Hey man, if its cool what's your real name?

[@LoneWolf-ik5jp]

@@daddy_.rome0 sharant Sharma

[@daddy_.rome0]

@@LoneWolf-ik5jp OK, good to know man.

[@LoneWolf-ik5jp]

@@daddy_.rome0 thanks bro good to know you too where are you from?

[@daddy_.rome0]

@@LoneWolf-ik5jp India as well.

[@QuincyKane]

What would be a good workout split for someone who trains MMA for fitness (non-competitively)? I often get confused when I should lift weights for strength and when I should train for conditioning.

[@amex4453]

well since fitness is your goal....you couldn't go wrong with either

[@alexbarsky5349]

Best power exercises. Trap bar deadlift, floor press, power or hang clean, over head press. Best exercises for strength. Push ups, pull ups, towel pull ups, hip bridges Best exercises for strength and conditioning. Do circuit training 5 exercises 3 sets 3 times. Each set increase the weight of each exercises

[@alexbarsky5349]

Well then you’re very closed minded then sorry

[@alexbarsky5349]

That’s why I have the floor press less stress on the shoulders and you can even produce more maximal Strength hen the bench press. Bench press isn’t a great exercise.

[@Torpedoman316]

Great vid and very informative. I'm fighting for flyweight amatuer title next week and I'm naturally 135 136 while most of my opponents are 145-150 so I'm on the smaller side of 125. I like to lift and do lots of bodyweight excercises but videos like these really help me in knowing what is best for me and my body type. Thx u

[@aq981]

Yeah but don't do weight training in this week because you have fight next week and u can't change in one week because your body is used to body weight training so don't disturb your muscles at the end week of your fight. Start weight training after your fight and best of luck for your fight.

[@Torpedoman316]

@@aq981 yes. My last day of weight training was today. Thx man I appreciate it. I will do my best

[@BedroomBull]

Really you're suppose to be in fight shape year round. Whats the point of training if your going to slack after a PRO fight. Fights happen everyday, mental or physical. You gotta stay ready.

[@NIKandSi]

You would probably be interested in our drill we use to develop explosive power for the devastating Uchi-mata throw...it's hard to practice...I won't lie....but it does work. It's a full body workout and you'll be sore for days the first time you try it...lol.

[@rhandyrhoads12]

Please share that knowledge, sir! This is the Internet!!

[@NIKandSi]

@@rhandyrhoads12 It's on our channel, my friend.

[@charlespackwood2055]

Great Info.... Glycogen stores... Man, you are lucky to have Adam around.

[@soba_entertainment]

I'm naturally 55kg n I'm currently in my late 30s I'm not tall I'm only 5'6ft. While doing kyokushin n kickboxing I did lift weights n i was 63kgs in order words i put on muscle. I trained more for stamina and endurance than I did in strength. I lifted10kgs dumbbells' n mostly 30kg bench press. it worked for me. i was functional n strong for my weight class.

[@copytechful]

This video is super important

[@FiniteMan1933]

Last time I checked you punch with your muscles so 100% yes

[@kohii7927]

wow shane thanks for this debunking all my misconceptions on s and c now i know how to start

[@taraconstruction5796]

When you're big Because of Muscles You're Strong and Not Strong at the same time

[@MARS-zd2yc]

If you're ripped good luck wipeing you're ass lol...

[@kevingonzalez3673]

@@axeman7509-tf2kf You would not want Shane there trying to lift the log off you.

[@akashparmar8243]

Hey Shane, I feel like the strength and conditioning in this video focused on what happens around fight time. How much and what type of strength training would you recommend to someone who is just training every week to become a better fighter overall but not preparing for just one fight? Thank you

[@jkgaming3752]

bump

[@Matches-M]

Could you please make a video on prehab? I think that would be awesome! Thank you!

[@GregaryLuks]

Literally just searched these exact words after my coach told me to lay off on my delts

[@versatillion15]

Greg Lukasik did he say why?

[@xr1sq]

every athlete should do at least once a week a basic strength training program (compound movements like squats, deadlifts, bench press, etc.)

[@victoralberts5182]

XxX XxX only once?

[@xr1sq]

@@victoralberts5182 I said AT LEAST ONCE and that's the minimum. Optimum would be 2-3 times per week

[@zombiecatcher]

Probably could get by with calisthenics

[@JorgeParma]

XxX XxX After a lot of Experiments I got to the conclusion that, heavy bag, pull ups, Burpees and crunches, it’s all what I need to be in my best shape. Lifting weights is devastating for an athlete. You can’t do training anymore properly every day because of the time of the recovery of your muscles. And apart from that, I don’t want to spend half of my life eating, and digesting , and I don’t believe that eating pure canned proteins or chemicals, or any sort of shit invented by multinationals, is natural like an eg or a chicken or lasagna bolognese in my trattoria. If eating proteins in powder was natural, god would have invented. But he didn’t.

[@sheadoherty7434]

@@JorgeParma We can tell you don't train athletes

[@minlee5376]

Damn shane has been making a great video lately like he asked question what he fan wants know know thank u

[@IvynTaasin]

This was a great segment

[@jn6711]

What weight exercises should we be doing? Squats? Deadlifts? Bench press?

[@The666horg]

All of them. Plus bent-over-row and pull ups

[@DKYtut]

Yeah just keep it simple with compound movements

[@nicokiayas5395]

Nice! We need more vids like this! Can you do sth like a guide on bulking (putting on muscle) while training martial arts? Like eating plans, supp guides and exercises

[@shannonsmithdesigns]

Tell Adam he’s got a great side profile but he should face the camera a little more when talking. 😁 Also, I think another reason why incorporating some weight lifting in your workouts is that it’s proven to prevent sport injuries, especially for the younger guys and gals who are fight training since their bodies are still developing, but also for adults as well. But like Adam said, it has to be catered to your body type. I’m not a fighter but I do kickboxing on a bag and lift weights/resistance train and I love researching ways to help myself become better and stronger. Great video!

[@DonDon-ou7jt]

I do boxing (not professionally) and i lift weights too for body building. I find no problem in it

[@Craigtheshoeshiner]

Great video! Thanks for the knowledge!

[@ivarpl2002]

What do you think about training olympic weightlifting and kickboxing at the same time? In my opinion oly lifting is better for fight sports than powerlifting because you work on creating a lot of force in a short period of time

[@robbiestephens7769]

Olympic weightlifting increases explosive power and it helps I do Olympic style weightlifting and I see improvement in my explosive power I do boxing at MMAI I do Olympic lifts and ploymetric exercises to increase my punching power Olympic weightlifting increases explosive power for all sports

[@harleyzeth]

Olympic weightlifting is probably the best for any athlete really. The snatch high pull is the only exercise that I can pinpoint that for sure increased my vertical jump despite gaining weight

[@robbiestephens7769]

@@harleyzeth I 100% agree

[@janlongaver]

I think yes. Bench, squats and deadlift. Why not

[@lovewhenshe]

Rlly great vid

[@MMASLAMPODCAST]

Informative stuff, great content as usual 👍🤘

[@subireghu2329]

Woooow.. I am really going to try this out... Thanks for the amazing content

[@mikaelaegisson3747]

Love your videos, you inspired me to fight. Keep it up

[@jurv10]

Very helpful. I’ve been wanting to know about this for awhile

[@dannysmarts22]

Good stuff bro ? I always perferred explosive workouts like sprints ,squat jumps ect

[@maandlifting5877]

You can weight both of those exercises doesn't have to be bodyweight

[@hamzaahmad1345]

Awesome! Keep it up dude.

[@reedkellner6447]

If you're only doing striking, you probably ought to do some back exercises. You don't necessarily need them in order to punch harder, but in terms of the upper body, punching primarily uses the muscles on the front of the body (pecs, front delts, etc.) and if you don't do some resistance in the pulling motions and exercises for the back, eventually you'll be pulling your shoulder into an unstable, unhealthy position from only working the muscles on the front of the body. MMA guys don't have to worry about this as much because you do so much pulling in jiu jitsu.

[@Hiltonliveparanormalnews79]

Also if you are in your 40s and train martial arts 2 to 4 times a week hitting the gym once a week is good enough with a few push ups or straps watch those tendons everyone

[@jashearsadiq7772]

God and Jesus love all of you✝️❤️

[@gazza1wa623]

According to mike Tyson in his book “my life with cus “ he would do 500 sit ups everyday plus would lift weights right from a young boy in the boys home and when he lived with cus. He said that teddy atlas said he would hurt himself with the weights he was lifting as they never knew how strong he was.

[@frankberkemeier]

Great lecture, thanks.

[@RobRIPDG]

Yes

[@carl9141]

Definitely been interested in this for a while so thank you Shane! My main focus is on boxing, but I also want to build some muscle mass. So, I have been quite curious if the muscle activation through boxing alone will allow you to realistically build some muscle mass.

[@cianodea9597]

carl91 not enough tension on the muscle in performing boxing movements alone. Should be supplemented with basic strength exercises that will allow you to perform the skills of boxing with more force, speed and power. Basic strength exercises include squat pattern, hinge or deadlift pattern, pressing pattern (e.g bench press, shoulder press, landmine press), pulling patterns (rows, chin-ups) some punch specific core work may be added such as the pallof press which was shown briefly in the video...follow boxingscience on Instagram for information they have some great stuff

[@coollibra3644]

All you need is calesthentics. Pull up and dips Light lifting with high reps.

[@micpowers1136]

Aint nobody tryna fight Chris brumestead

[@josephcastellanos8859]

Just what I needed

[@robbybee70]

I would say the majority (maybe vast majority) of fighters should lift, the only real situation I'd say a competitive fight athlete shouldn't lift is if they are untrained as far as lifting goes (in other words have not previously lifted weights) AND are in a place weight wise where they would not be comfortable going into the next available weight class yet are having difficult cuts to get to the weight class they are going to compete in. if you are not used to lifting and you start, even if you do not have hypertrophy as a goal you will gain some additional muscle mass and if you are already having trouble cutting weight why make one of the worst parts of fighting even worse.

[@vdub1955]

This is same how I train my teacher put me Strict workout Don't forget to do ladders that also helps with the leg power

[@wangshak7840]

nice video bro love it

[@bodyripped2816]

Great info !! Thanks Shane

[@SaifAli-lh5qm]

God bless u Shane Fazen.

[@petercartagena3307]

There is footage on Tyson lifting. He did in 2003 to get ready for Ernie Clifford.

[@coollibra3644]

Yes, and when Mike started lifting weights after prison he wasn't as explosive, or agile. Before prison he did calisthenics. Dips and sit-ups.

[@aaronrodriguez1410]

@@coollibra3644 lifting doesn't make you slower if thats what you are alluding to

[@coollibra3644]

@@aaronrodriguez1410 the way he lifted wasnt for training. He got too muscular. A boxer doesn't need all that muscle

[@aaronrodriguez1410]

@@coollibra3644 that's the misconception too. Being big and bulky doesn't hinder movements. That's been debunked. And I was under the impression that tyson towards the end of his career was going through alot. He wasn't all there.

[@coollibra3644]

@@aaronrodriguez1410 his athleticism was not the same. Why did Anthony Joshua slim down. Being super muscular is unnecessary. You become stiff. I played sports 20 plus years, boxed muay thai, and bjj. Lifting weight to get stronger is different than what tyson was doing. Big and bulky makes you slower.

[@warhol6733]

I was waiting for this! thanks! very interesting.

[@rt-ks2bh]

fantastic info guys,,,keep it coming plzzzz

[@paolotiboni9906]

so there is no part2 of this piece of gold ? :((((

[@EviIM0nk3y]

I don’t know if you been doing this recently or for a while (KZbin algorithm and shit) but I sincerely appreciate you placing the topics on the bottom of the video. 🙏

[@dht_bomb4529]

The Bridge to Life One of the oldest questions humankind has been asking is, “How can I know God?” The question is a valid one. What is He like? What can we do to please Him? How can we get to Heaven? If we work hard enough to be a good enough person will He accept us then? If we do enough religious activities to get His attention, will that do it? Fortunately for us, the answer is surprisingly simple. The “Gospel” that the Bible talks about literally means, “the Good News,” and the news is good indeed! First, we have to start at the beginning. In Genesis 1:26, when God created the first humans, He said, “Let us make mankind in our image, in our likeness”, then God blessed them and spent the days walking and talking with the people He had created. In short, life was good. But why isn’t life like that anymore? What happened to mess everything up? This brings us to the second point: when we (humankind) chose to do the opposite of what God told us, sin poisoned the world. Sin separated us from God, and everything changed. Romans 3:23 says, “For all have sinned and fall short of the glory of God,” and in Isaiah 59:2 we’re told, “your iniquities have separated you from your God; your sins have hidden his face from you so that he will not hear.” This is especially bad news because there is no way for us to get across that gap on our own. We (humankind) have tried to find our way back to God and a perfect world on our own ever since then, and without any luck. We try to get there by being good people, or through religion, money, morality, philosophy, education, or any number of other ways, but eventually we find out that none of it works. “There is a way that seems right to a man, but in the end it leads to death” (Proverbs 14:12). There is only one way to find peace with God, and the Bible says it is through Jesus Christ. We were stranded without any way of getting back to our Creator, and we needed a way to pay for our sins and be clean again so that we could be welcomed back to be with Him. Romans 5:8 says, “But God demonstrates His own love for us in this: While we were still sinners, Christ died for us.” So this is the Good News-that even though we were still enemies of God (as one translation says), Jesus came to die on the cross and pay the price for our sins so that we could have a relationship with Him again. John 3:16 says, “For God so loved the world that He gave His one and only son, that whoever believes in Him shall not perish but have eternal life.” What then should be our reaction to this awesome news? This brings us to the last and most important part. John 5:24 says, "I tell you the truth, whoever hears my word and believes Him who sent me has eternal life and will not be condemned; he has crossed over from death to life.” Jesus Christ himself even says, “I have come that they may have life, and have it to the full” (John 10:10), and Romans 5:1 says, “we have peace with God through our Lord Jesus Christ.” So how can I have peace with God, life to the full, and be confident of eternal life like these verses say? First, through an honest prayer to God, I have to admit that I’m not perfect-that I can’t escape my sins, and I can’t save myself. I follow this admission by believing that Jesus Christ died for me on the cross and rose from the grave, conquering death and sin. Then I invite Jesus Christ to live in me and be the Lord of my life, accepting His free gift of eternal life with Him. The prayer can go something like this: “Dear Jesus, I know that I am a sinner and that I need You to forgive me. I know that You died a painful death so that my sins could be washed clean. Thank you. I want to make You the Lord of my life, and I will trust and follow You. Everything I have is Yours now. In Your name, Lord. Amen.” There is nothing magical about these words. It’s not the words themselves that make things right between you and God-it’s whether or not your heart really means it. We know this because in 1 Samuel 16:7, the Bible says, “The Lord does not look at the things people look at. People look at the outward appearance, but the Lord looks at the heart.” The best part of this whole process is that it doesn’t matter how badly we’ve messed up, Jesus is powerful enough to save anyone from their sins-even the worst of us. Romans 10:13 says, "Everyone who calls on the name of the Lord will be saved." That’s fantastic news-no matter how badly we’ve messed up, we can place our complete trust in Jesus, and He will wipe all of our sins off the face of the earth. Jesus is the bridge to life.

[@ariellomincharperez6028]

amazing video 👍🏻👍🏻

[@akhilvashist1339]

Muscles do seem to make the body and movements stiff and obviously demand for high oxygen and energy...but one also needs them to add power. So what muscles to build and what areas to avoid...as for my self i avoid biceps and train forearms

[@resop3]

Pre-hab is an interesting concept for me. I have an injured back so I can't to a heavy lift that drives force through the lower back, but I want to be somewhat strong and muscular to protect the lower back from trips, falls, slips, bumps, and sudden stresses. I would love to hear more on joint stability.

[@diogoazevedo8810]

Sure. Shane, pls also show some exercises for those with long term ankle sprain. Thanks

[@Robhamilton197357]

I don't lift really heavy weights like when I was bodybuilding but I still do bodyweight or enough to let me do 20 rep sets. I go for explosive movements now and it complements my martial arts and sparring.