How To Build Muscle and Strength as a Fighter/Martial Artist

[@tristiandavis6852]

“I’m not training to be a bodybuilder I’m training to be a f*cking weapon”

[@ExtraDip147]

👏👏

[@shaziyashaikh2465]

Which one

[@yoyovlogs5229]

Kevin Randelman right?

[@HappyHave-cp9rz]

@@yoyovlogs5229real

[@iamlovingmyself0502]

a fucking tool?

[@ajcarlo9992]

Hey guys, I train boxing twice a week (Monday, Wednesday) and lift for hypertrophy 5 times a week (Sunday-Thursday) with 2 rest days (Friday, Saturday). I occasionally train jujitsu at Sundays, Tuesdays or Thursdays (when i don’t have boxing) and it’s safe to say that, for me, it’s normal and it doesn’t take a heavy toll at the body, but it’s very important to sleep for at least 8 hours each day. Basically, i’m saying that it’s possible to lift weights for body building and train martial arts in the same day (even back to back), but i’d recommend to lift before you do your martial arts session since it’s easier to push as hard as you can, and in the martial arts session it’s you vs your willpower. Not all people can adapt this schedule, but good luck to everyone that does! Height: 172cm Weight: 65kg Age: 17

[@rochanahirun5490]

What about ur studies

[@НиколайЛамберт]

Well, not after you have to go to work every day, also clean your house and cook food)

[@runguy1098]

bro, you weight 65 kg, that's a very good weight for 172 cm. You probably looking very good and you are in perfect shape and height to weight ratio for boxing. But let's say you keep bodybuilding and gain 10 kg of muscles or even 20, it will be waaaay different. And probably harder to box.

[@x_L.P_x]

If you want to get big while doing all of that, then you want to be in a caloric surplus, you will put on size, but you might not want the extra weight being a fighter and all.

[@jpacampara21]

you're gonna be too heavy for your weight class and inefficient if you want to compete unless you know how to cut a lot of that mass.

[@stack4229]

We gonna become toji fr

[@manmadefilms]

Fr

[@ghoulyjay]

nah baki

[@DinosaurRghh]

Nah Batman

[@drosein4020]

Yessir 💪

[@RealMrSmile]

We gonna become Toji with this one🗣🗣🗣

[@qwertyslove6100]

This helped a lot I will take every word to heart and push to my very best

[@BenWinney]

Thanks a lot man I wish you luck

[@Boxingfan13]

I’m genuinely surprised by how helpful this video was I just started training boxing and Muay Thai and I’ll definitely try to implement the running and lifting into my schedule

[@BenWinney]

Keep in mind that boxing and muay Thai is pretty good high intensity cardio already. If anything I would recommend some lower intensity long duration cardio to build your gas tank. And definitely dedicated resistance training at least 2x per week

[@jerseyltd]

You should just stick to ONE art. Youll be all mixed up with gaurding and striking.

[@killlaw9689]

thats very untrue​@@jerseyltd

[@NoRockinMansLand]

​@@jerseyltd lol no bro, arts can compliment eachother

[@Kul826]

Nice and refreshing to see young guys pushing out real educational stuff like this. Very informative and very very good advice 🙏

[@BenWinney]

Glad you think so

[@vincentregan8672]

I think this has been the most clear and enlightening video I've ever seen on KZbin and has really helped me gain a better understanding of my whole situation, Thank You!

[@Marc-hs5ye]

i think people do not understand how good this video and other videos on this channel really are

[@marshallmaia8130]

Personally the split I've been experimenting with for Muay Thai with competitive goals in mind is: Mon: S&C Strength Focus (first two sets are warmups then 3 working sets with the same weight.) Squat 5x5 Deadlift 5x5 Pendlay Row 5x5/3x8 Pull Up 3x5-8 Bench Press 5x5 Incline Bench Press 3x8 OHP 5x5 Lu Raise Superset Reverse Fly 3x8 Tricep Exercise Superset Bicep Exercise 3x8 Hanging Leg raise Superset Inverted crunch 1x to failure (I do my crunches on an inversion table) Neck Harness Training 1x to failure Forearm wrist roller 1x to failure Tuesday: Muay Thai Training Wednesday: S&C Power+Speed Focus Squat 3x5 Superset Jump Squats 3x5-10 Stiff Leg Deadlift to Row Complex 3x5 Superset Inverted Row 3x5-10 Incline Narrow Grip Bench press 3x5 Superset Dumbbell Flys 3x10 (Or plyometric pushups) Dumbbell Hammer Curl to Push press 3x5 Superset Dips 3x10 Hanging Leg raise Superset Inverted crunch 1x to failure (I do my crunches on an inversion table) Neck Harness Training 1x to failure Forearm wrist roller 1x to failure Thursday: Muay Thai Training Friday: S&C Endurance focus Elevated Heel Goblet Squat 3x10 Bench Press 3x10 Superset Dumbbell Row 3x10 Dumbbell Shoulder Press 3x10 Superset Chin up 3x8-10 Tricep Exercise Superset Bicep Exercise Hanging Leg raise Superset Inverted crunch 1x to failure (I do my crunches on an inversion table) Neck Harness Training 1x to failure Forearm wrist roller 1x to failure Saturday: Muay Thai Training with emphasis on freestyle flow training since fights are usually held on saturday evenings Sunday: Active Recovery. Massage gun, foam roll, Mobility, Static stretching, maybe light Jump rope and Shadowbox. Personally I think this routine is the most scalable for me since I can just lower the amount of sets if needed. But Monday session is not comprimisable, the other 2 sessons I can do 1-2 sets instead of 3 if my CNS is fried.

[@Kurnhelios]

I would seriously reconsider this... You're currently going 3-3 for muay thai and S&C training. Your muay thai training should be the majority of your sessions, and it sounds like you're actively choosing not to be training your sport to lift weights. Strength is important, but I guarentee you that in the fight you'll wish you practiced your guard, kicks, thai clinch etc more instead of lifting more. Sport specific conditioning cannot be overlooked. If it's working for you, then cool, but I'd really take another look at it. Keep it up

[@marshallmaia8130]

@@Kurnhelios i wouldnt train like this in camp. If I’m training for a fight I would do skills training Mon-Friday and one S&C session on Saturday. Outside of camp, I think there’s value in focusing on building more strength and power. Imagine muay Thai training is like having a good race car driver, but having good S&C is like having a good race car. Outside of fight prep, I value upgrading my vehicle because it will also add to my longevity in training.

[@Kurnhelios]

@@marshallmaia8130 Sounds like you're all over it then, ouss

[@Illcobalt]

You are a great channel: rich with information with no unnecessary bloating. Keep up the good work!

[@BenWinney]

Thanks bro I appreciate it

[@haseebiqbal1166]

Thanks for the video. I'm doing lifting 4x a week and Muay Thai 2x a week so this video really helped me out on what I should be doing.

[@BenWinney]

Sounds like a solid weekly schedule

[@smokeeted5322]

lol? i do lifting 5x a week and muaythai 5x a week with regular ice baths and massage appointments

[@user-nh8kj2ph9f]

​@@smokeeted5322 and? I lift weights 7 days a week, muay Thai and bjj daily, as well as 3 marathons a week. On top of a full time job. Also have 2 massage appointments as well as knitting practice on a Tuesday

[@smokeeted5322]

who said bad training sessions lmao? u gonna go all anime on me lmao ur a reason this world is failing i have personal trainers for the gym and a stacked gym with trainers that went to thailand and trained with legends such as rodtang from one championship lmao dont talk to me about bad sessions

[@_SunTzu]

cap ​@@smokeeted5322

[@dylanwagstaff150]

Been training muay thai and weights for a while, only thing I’d add to this is stretching as my hips have become super tight from squatting and blasting pads :)

[@BenWinney]

Good insight

[@adi-sj1wj]

Hey bro, i trained in the gym for the last 3 years and i got some pretty good results, but then i realised that muscles arent effictive and i need to start training martial arts and i quited the gym and started muay thai and been enjoying it for the last 4 months, i want to combine the gym and i dont know how to train, what exrices to do, can you help me by any chance? im really lost

[@adi-sj1wj]

btw im training 3x muay thai a week

[@dylanwagstaff150]

@@adi-sj1wj hey man, I personally try to do squats, shoulder press, pull ups each week as I find they’re the things that benefit muay thai most and arent trained for power in the classes. To get the most muscle out of thai boxing I always smash the pads explosively, same with the bag. During the conditioning sections of the class I try do each rep properly - not the ‘thai pushups’ you see people doing. Clinching a lot is going to help give you a bigger neck and traps. I would try put squats as far from your classes as possible in the week, and do your other s&c compound movements during sparring days or shorter classes. Another thing, if I notice I’m getting a bit yoo skinny - I’ll chill in the muay thai classes a bit more and incorporate dips and rows into the week to thicken me back up a bit, then once I’ve put on a kg or 2, go back to smashing pads. I find training really intensely in the class gives me sufficient cardio for sparring days, but my cardio is naturally decent. If your cardio is bad, incorporate some runs, skipping at home or assault bike :) Sorry for the essay lol!

[@NoRockinMansLand]

Deep squats

[@briandelgado305]

When I’m the marines I did there morning cardio and weight lifting in the afternoon. Then do boxing 1 or two times a week and grappling 1-2 times a week . Body was destroyed at times but if you don’t go to crazy on the cardio and lifts you’ll be ok

[@tmoneyofficial1]

Nice one. I’ve been boxing since age 13 but currently the priority now is hypertrophy and gaining more muscle. So that’s the main focus for now until I get to a desired point then I can return to the ring fast, explosive but also bigger which would make me a machine.

[@JerelMcCollum]

This is a great video! It explains everything very well and luckily I’m doing something like this now: Weight training M, W, F morning. Jiu jitsu M & W night and Saturday afternoon. Rest days on T & Th. Saturday morning Yoga & hard Rower workout. Sunday - rest but I’m thinking of doing a long walks now. Thanks again.

[@BenWinney]

Sounds like a great schedule

[@gabrielcabutotan]

I love how without fail these "How to balance lifting and martial arts" videos always have Mike Tyson in the thumbnail despite the fact that he doesn't lift and never did during his career.

[@Boboysfightjourney]

Mike Tyson actually said he did lift weights later in his career

[@gabrielcabutotan]

@johovlogs definitely not when that picure was taken of him

[@hwanniggles187]

I always wondered that. Boxing clearly favors cardio for the most part, so how did this mans build so much muscle. Or anyone really for the heavyweights

[@alexdiaz3311]

@@hwanniggles187steroid users can gain more muscle than a natural lifter could even if the steroid user does 0 training. Food for thought.

[@lucasdalonso]

@@gabrielcabutotan kzbin.info/www/bejne/i36vYq2Ydtx-bZo

[@vineqar333]

I’ve been doing boxing for a year, fun little sport gotta say

[@user-ki8zf1rp1e]

The timing of this video is impeccable, I've been rocking with TB Green Protocol with fighter template. Where/How would you fit mobility training into this? I've made solid strength and endurance progress but I'm still quite lacking in flexibility. Appreciate the effort you put into the vids, bro🤙

[@BenWinney]

I admit I don't know much about mobility. I would definitely suggest dynamic warmups before your main workout and some stretching at the end for at least 30 seconds. Here is a detailed guide on flexibility: kzbin.info/www/bejne/qpyrY2CVn7J2ic0 And Kneesovertoesguy has amazing content about mobility and injury prevention: kzbin.info/www/bejne/pZ7YcqeJbN-Cl5I And I'll research flexibility/mobility so I can help people with that too

[@user-ki8zf1rp1e]

@@BenWinney Thanks again! I'll give these a watch

[@MrAbcdefgbarney]

Join a traditional king fu gym for 3 months. They’ll get you to be flexible in no time. I was able to do the splits after 6 months. But after 3 I was already able to do very high kicks

[@iamjohnadams]

I got so much from this video. The no bullshit, providing examples, and great points taught me more about training then I’ve been able to learn in a month. This definitely deserves a subscription!

[@BenWinney]

I'm glad you found it helpful

[@benjthewhite]

Great video, very informative! I did a lot of strength sports before starting martial arts which gave me a great advantage in this regard. It also means I don’t need to spend so much time on weightlifting because I already have a high level of strength and don’t have much further to go but still enjoy a weight session!

[@BrickMediaStudios]

This routine makes sense. I always lift too hard, making me too fatigued for training.

[@Milkra]

Decided to start going to wrestling because I want to up my jiu jitsu game. The first thing the coach said to me was “you’re too weak, you need to run and lift more weights” in his thick accent. Will take this advice to heart 🫡

[@HumanAki]

One critique/nit-pick from a random dude on the internet to this solid, much-needed approach: The elements I'd add are Plyos, Sprinting (already there), and absolutely adding Olympic Lifts (Hang Variations if you're new). Reason why is that these movements apply your strength explosively, which is more sport-specific to combat sports. The second nit-pick is when it comes to conditioning. Conditioning workouts should mimic your fights (if you're fighting). If, as a random example, you're doing 3 5-minute Rounds, your Conditioning workouts should mimic that format. Doing 45-minute runs, while excellent for general cardio and recovery, should not be a priority because it does not mimic the intensity of the fight in the least! Again, if this video was shared with every fight gym in existence, we'd have a lot more robust combat athletes walking around, so thank you for making it! 🤙🤓🤙

[@BenWinney]

I agree with you, and when I make an updated version of this video I'll include those kinds of things

[@HumanAki]

​@BenWinney Hope my comment didn't come off as dickish! The fact that you gave our community this resource is incredible! Keep up the dope work! 🤙😎🤙

[@samuelgomez9799]

Who’s here cuz they tall and lean

[@daysgo5514]

spear, great for fighting

[@InkCampKenny]

6’4…170lbs Its hard out here 😂

[@samuelgomez9799]

@@InkCampKenny oh brother! I’ll keep you in my prayers homie🙏

[@Aurora-bv1ys]

6'1 75kg is good weight for my height or not?

[@agapi8439]

@@Aurora-bv1ysthat’s a little underweight I’m 5’9 and 194 pounds due to weight lifting and bulking

[@ravinickson3121]

I liked the emphasis on recovery in your video. I am a 32 year old, right now a bit more focused on hypertrophy. I lift 4x a week, 2 LISS cardio and 2 VO2 max focused cardio sessions. I train in BJJ 2x a week, one day off every week. This seem to work well for me as of now.

[@BenWinney]

Sounds great

[@mc00396]

Super good video, appreciate the knowledge Ben! Started boxing recently so definitely got some stuff to take away from this

[@BenWinney]

Great to hear Mario, I'll make another video soon on cardio for boxing/MMA based on a really good book called Ultimate MMA Conditioning. I'm sure you'll find it helpful

[@mc00396]

@@BenWinney thanks Ben, I look forwards to it! I’ve been doing 2x boxing sessions & 2x 5k runs each week for 3 weeks now but after watching this video I’ll be going for longer runs, as in the 5k runs I’ve been trying to complete them as soon as I can, got down to a

[@BenWinney]

A sub 22 minute 5k is amazing, that's faster than I've ever done lol. Try out the longer runs and if speed is important to you then you can keep a faster run in there each week to maintain/improve speed

[@KZAHNCHO]

These videos are brilliant!

[@BenWinney]

Glad you think so

[@andrewtanczyk4009]

Every boxer should experiment with weightlifting. Genetics and body type may play a role on how it affects their muscle growth,speed and bulk. Should be sports specific as boxers aren’t trying to necessarily bulk up like a bodybuilder. Therefore a powerlifting program of five sets of five repetitions might be the best strategy. That’s what I’ve been using. As I’ve heard and been told bodybuilders use lower weight higher repetitions that bulk them up. However someone’s body type might be different and get cut up from low weight and high repetitions. As for me I’ve noticed that my muscle endurance and overall stamina has greatly improved. I believe more so than my usual roadwork that wouldn’t give me enough gas, stamina and breath wind 💨 in sparring. Therefore to each is own is the science. Let every boxer experiment in his own way. I myself started with kettlebells then went to weights. Now I’ve actually incorporated some armwrestling exercises by watching Devon Larratt.

[@THE_Secular_Conservative]

My training schedule is based around my work schedule. If I am working 60 hours a week, I will only lift for 2 hours and train jiu-jitsu for 3 hours. If I am working only 40 hours I will train up to 13 hours, if I don't have any injuries, which have become relatively common since I am 42. I have worked my way up to -3.5 hours Muay Thai (1 hr sparring) -5 hrs jiu-jitsu (1 hr rolling) -4-5 hrs weight training 1.5 days of rest on weekends

[@BenWinney]

Awesome, you're a great example for people to follow if they are very busy

[@santhoshmbr7696]

Are you professional UFC fighter

[@THE_Secular_Conservative]

@@santhoshmbr7696 No. I am just a hobbyist.

[@santhoshmbr7696]

Great , keep it up sir

[@nassimraja6489]

Not to hate or anything but, at 0:47 thats not really true. If both fighters are equally skilled and conditioned, the bigger fighter will lack the. conditioning relative to his size and how much more oxygen his muscles will need. So basically, if the fight with both fighters are same in every metric but one is bigger later in the fight the bigger fighter will need more oxygen and get more tired quicker.

[@GattoriSancho]

I remember when I thought 60 minutes was a long run. good old days.

[@argiris5o307]

Love the video . I am training mma 5 times a week . Everyday bjj and 2 times a week i take kickboxing ,mma and 1 wrestling class. I believe also hitting the gym will take me to the next level thanks for making this video

[@pacsaw]

😊

[@adammac4960]

I think Mike Tyson’s was the one that had bodybuilders scratching their heads. To keep a physic like that as a boxer with that ratio of muscle and body fat while doing all that training needs a shout like.

[@BenWinney]

He was a genetic specimen for sure and trained like an animal

[@EricLewandowski-vn7ky]

Well he also took steroids like every one else at the time.

[@MB-wu6dx]

Its genetics. He’s naturally big framed

[@bigdaddygucciabg836]

I box 5 times a week, 3 muaythai a week, 5 bjj classes a week. And try lift 5 days a week. I sleep 8 hours and nap everyday. But I have no energy for extra cardio 😅. Being so new I want to go to more classes to learn techniques but I don’t feel too burnt out yet. Maybe not going hard enough 🤷‍♂️

[@BenWinney]

Bro that's a crazy amount of training 😂 keep going if you don't feel too beat up

[@brndine9109]

Who are you training to beat wtf

[@Bluemann023]

thats alot of money😂 my boxing gym is 120 a month

[@BenWinney]

@@brndine9109 Bro's training to beat Jon Jones

[@Declan907]

you’re either gonna be insane in a year or burnout is going to hit you like a truck

[@UA_Guy]

best vid on this topic yet, thanks man

[@BenWinney]

Glad you think so man

[@troydodson4837]

Jiu jitsu purple belt here, a week looks like this Sunday: heavy lower body lift and explosive upper body exercises Monday: Gi BJJ Tuesday: heavy upper body lift explosive lower body exercises Wednesday: No Gi BJJ Thursday: No Gi BJJ Friday: Hypertrophy focused full body lift Saturday: 2 hours muay thai I try to maintain a balance and this has been the sweet spot for me

[@JoNothingg]

Hey Ben, thanks for the awesome video! I currently box twice a week and do additional cardio (running) another 2 days a week, however I'm more interested in calisthenics than barbell strength exercises. I was thinking of training 3 days a week like in the BJJ example but instead of all the barbell exercises just doing 3 sets of weighted pullups/chinups and weighted dips/pushups with the progression you outlined, then 3 sets each of inverted rows, lateral raises and facepulls in the hypertrophy rep range, and some tibialis raises and calf raise variations from knees over toes guy's program. Do you think that would be too much to recover from or maybe develop an inbalanced physique?

[@BenWinney]

Weighted chins and dips/pushups are amazing for strength. Try out the extra hypertrophy stuff too and see if it affects your ability to box. You might find your lower legs are tired from the tib and calf raises while you're trying to bounce around or skip in boxing class, plus with the running as well it might be too much - but try it out and see. Maybe start with like 2 sets of each and build up if you can handle more. Obviously front delts are used heavily in boxing too, and training your side and rear delts could affect your ability to keep your hands up and box. But again, try it out and see if it works. Your arms aren't getting any direct training so they might end up lagging. If arms are important to you, you could sprinkle in two arm workouts during the week as part of your gym training sessions or home workouts if you've got dumbbells.

[@JoNothingg]

@@BenWinney Man thanks so much for this well thought out response! I actually had the shin and calf exercises because I used to get shin and ankle pain when I really push myself in running, when I started doing those the pains become less common, and I've actually been doing 2 sets just like you suggested, that's actually what KOTG recommends in his program! My arms have always been pretty decent, and I'm more interested in having a wiry build with wide back and shoulders, like Hisoka, but if my shoulders end up getting too fried to box I'll probably replace the lateral raises with an arm isolation. I want to practise handstands as well on my running days, as long as I steer clear of holding til my shoulders fatigue that should be fine right?

[@kevinyoung947]

@@JoNothingghey man id definitely put in something more for legs maybe Bulgarian split squats if i could bait you into one barbell workout it would be front squat followed by cleans.

[@thedarkestcloud]

Calisthenics are the way to go, especially for combat sports (I won’t speak for MMA because I’m not an expert in conditioning requirement for wrestling and BJJ), but boxing and any form of kickboxing, calisthenics and plyometrics are the way to go, you’ll be more explosive, more shredded and have perfect endurance for these sports.

[@celestinedelrosario580]

The bpm is spot on 👍

[@gowshik1468]

Thanks man Love from India 🇮🇳❤

[@teshunhao5131]

Awesome , thank you 😍😍😍

[@oscarkusmirek7116]

Great video brother. Really informational will definetly help many amateurs and people that want to get into martial arts and stay strong

[@BenWinney]

I appreciate that

[@AC57001]

regarding training for strength, one thing to note is that strength in martial arts isn't necessarily exactly the same as what it's considered in exercise science or powerlifting. there's also a big strength endurance component, perhaps greater since there are few scenarios in a fight that could involve a 1rm level of effort. because of this i think bodybuilding work in the 5-8 rep range can be surprisingly functional, as with lighter exercises with 15+ reps to peak if performed explosively.

[@abcicklah]

Another amazing video!!!! This is exactly what I wanted, seems the last 2 vids are you reading my mind hahaha

[@BenWinney]

Glad it helped you bro

[@VeikkoMaki-Petays]

Absolute amazing information just learnt under 15mins :)

[@BenWinney]

Glad you enjoyed it

[@andrewtanczyk4009]

Muscle endurance also. I always hear strength and speed but what about muscle endurance? From lifting my muscles don’t seem to tire as they used to like when I was just doing road work for conditioning.

[@AntiMassovka]

Good video, dude. Very well done!

[@BenWinney]

Glad you enjoyed it

[@sigmabate420]

Amazing video! Keep the excellent work up 💪💯

[@BenWinney]

Thank you

[@WardenCommander.]

Interesting view, Champ. I appreciate your video and insight. So, your approach is basically to "work your body in ways that your fighting sport doesn't cover" (ex. Boxing trains your muscular endurance, so the gym/weights session must work on your strength). I see you, but I approach it the other way around. Since as a fighter you are trained to perform, then your gym sessions must compliment your fighting sport is order to perform better on it (ex. Boxing trains your muscualr endurance, so your gym/weights sessions must replicate the same kind of training in order to perform better, be prepaired and get less tired during your boxing sessions and fights). I'm 34 now and after years and years of training (I'm a Boxer) I figured that the older you get, you want you sessions (sport and gym) to be minimalistic (as you very well said) and straight to the point, as your body cannot sustain energy leaks for long. But I absolutely agree that you should definitely be performing strength routines, as strength is the foundation of a healthy and resilient body. Preferably in your off-season, as an experienced athlete, and during the in-season as well, as a beginner to your sport.

[@BenWinney]

I think we actually agree. A good foundation of strength and general physical preparedness is very useful, but shouldn't be prioritised over fight-specific training.

[@surrealistidealist]

0:42 Hold on. Yes, there's a reason why we have weight classes. But there's also a reason why the heavyweight division usually has no weight limit. Size matters up to a point, but eventually it comes at the cost of speed and stamina. Also, as fighters get bigger, the relative size difference between them gets smaller. 20 lbs is 20% of a 100 lb fighter's bodyweight, but only 10% of a 200 lb fighter's bodyweight. 50 lbs is one-third of a 150 lb fighter's weight, but only one-quarter the weight of a 200 lb fighter. Etc. Also, it's advantageous to have a lower center of gravity, which provides more stability for giving and taking punishment and for the extra mobility needed to hit without getting it in the first place. Lower center of gravity can come from either being shorter or from having relatively stronger legs. So ironically, the heavyweight division can technicality vbe where size matters the least. I'd estimate that 185 to 215 lbs is probably the most optimal size to be, speaking very generally, and assuming top-level conditioning. Of course there are plenty of individual exceptions.

[@cameraman112]

All you say in this video is true but for strenght speed agility endurence stamina and cardiovascular system boxing is enough or any other martial arts I do boxing it target the muscles in your upper body arms chest shoulders and lower body and legs muscles too so boxing is enough for building the strenght but if you want more advanced strenght you need to do strenght training in gym

[@kidnamedre]

I do bjj 3 times a week, lift compound push pull leg split 3 days a week, also do additional cardio on the same day as bjj “ 5 min jump rope x 2 every morning”

[@morenoh149]

Best video on this topic

[@BenWinney]

Thank you mate

[@joemurray5204]

(Except wrestling) DAMN STRAIGHT SHOUTOUT WRESTLING MAN

[@mikem1825]

This was good info. Thank you

[@DonkeyEMakesYouWiserNow]

I just do boxing as my after workout cardio but I train all my lifting athletically functionally. I lift three days a week, calisthenics twice a week and martial arts three days a week, no rest days for me, except sometimes one day, I heal from cold baths.

[@BenWinney]

Sounds solid

[@DonkeyEMakesYouWiserNow]

@@BenWinney Thanks, would you recommend any changes though?

[@BenWinney]

@@DonkeyEMakesYouWiserNow I'd probably recommend keeping the post-lifting cardio quite low intensity and save the high intensity for the martial arts classes. Also cold baths feel great but they actually diminish healing and muscle growth because they reduce the inflammation which is necessary for repair and growth. Great for mental discipline of course but so is fighting, waking up early etc.

[@DonkeyEMakesYouWiserNow]

@@BenWinney Good point, I get what you mean. I’ll try adjusting my program and I’ll comment back how it goes in a little while. Thanks

[@jambajuice7822]

Ive been doing hypertrophy for quite awhile along side martial arts but been struggling abit with fatigue and would like to switch things up and get stronger gonna try a similer program to yours see how it feels. Very helpfull video

[@ALD99]

Superb video! Ty boss🙌

[@BenWinney]

Glad you enjoyed

[@Conorlifts]

You can also go from kicking straight into weighted push ups

[@seanbrown626]

Your videos are great!

[@ncogneatoafterdark]

4 year strength/hypertrophy lifter Day 1 Muay Thai training. You can guess what my weakness was and why I’m here lol

[@scrollkidsylable6793]

"You wanna train, then train, stop being a bitch and do both everyday, who cares if your sore or tired, your mind is weak if you listen to your body...my leg is broken and im still runnin... rest days are for ppl in the cemetery... stay hard" Sir David Goggins

[@masoncook1474]

I train jiu jitsu and mma 7-8 times a week and do about 4 maybe 5 weight sessions a week and apart from the aches and the doms my body feels fine most of the time

[@BenWinney]

You're a machine

[@beastmodex10]

amazing video! Would you do a video on the nutrition side for building muscle and strength as a fighter?

[@BenWinney]

I don't think it would be too different for a fighter compared to any other athlete - lots of calories, carbohydrates to fuel training, high protein to repair muscle. Quality whole foods for the most part. I'll look into seeing if there are any other specifics that will help fighters

[@yesnormal9363]

Bro i am glad i found this😎

[@fabooshka]

1:47 "except wrestling", is wrestling a good way to build muscle then?

[@BenWinney]

Not compared to lifting weights, but it involves more sustained, high force-output contractions than something like boxing

[@nicole3337]

I was wondering if you can make a video about what a fighter's diet would typically consist of... but other then that this a great video!

[@lobsterboy64]

Idk if I’m the only one. But ever since i did Muay Thai, jiujitsu and boxing i just be sleeping 😭

[@BenWinney]

It's a lot to recover from

[@CL-ws6ki]

Very insightful vid, I’d also offer guys to choose squat variations over barbell squats. You can still load the weight heavy whilst removing a lot of the risk of injury from the already high exercise load from fight training - will let you keep working out and progressing for longer. For back, I’ve found overloading weight on Kroc rows, weighted pull up variations and rack pulls overall worked better than deadlifts and again allowed for consistent progression. Finally guys please include rehab exercises at the end of each session- they’re annoying but get them done so e.g. lower back extensions, sissy squats, neck training, abs training, hip thrusts, etc.

[@BenWinney]

Great insights thank you. I prefer front squats to back squats myself

[@blickmaster69]

Honestly I'm just trying to get a 1986 mike tyson physique, or anything remotely close to it 🙏🏿

[@NoRockinMansLand]

That thumbnail was of Mike Tyson in 1996 btw

[@blickmaster69]

@@NoRockinMansLand yep, and he's fucking huge, while being lean 💀🙏🏿

[@NoRockinMansLand]

@@blickmaster69 yeah its honestly insane, that's like the ideal physique

[@blickmaster69]

@@NoRockinMansLand yessir

[@Fl4meFlow]

really needed this thanks!

[@BenWinney]

Glad to help bro

[@elsttrew]

thank u so much for the video, i was thinking about learning jiujitsu, but it’s true that being an ectomorph is a problem cause i really need to eat a lot to fuel both strength and jiujitsu training sessions. However, for the moment, i want to keep focused on bulking and practicing a bit (like 2days per week) of jiujitsu, and 3 days of strength training,as u said in the video. I really think i need to gain weight, but i prefer the functionality of the strength training rather than the soreness of hypertrophy programs. And if u say that jiujitsu doesn’t really burn to much calories, and is not as intense and demanding as boxing, that’s a good reason to train it.

[@BenWinney]

It's great that you're starting jiu jitsu. It is still pretty demanding, but like I said from my experience boxing is a lot more constant energy, while jiu jitsu is a lot of technique practice and low intensity drills, with some fun sparring mixed in

[@elsttrew]

@@BenWinney for now, i’m practicing with a friend who knows general wresting, and it’s very frustrating. My weight is only 50 kg so i have no physique advantage against most of people, however i kinda like that because it forces me to learn and get a prefect technique, because that’s the only way i can win someone.

[@Mohdzn]

thank you, the right video i was looking for.

[@BenWinney]

Glad to hear that

[@MannyBXNG]

It depends on the fighter style High rep low weight is great for cardio and condition Heavy weights are the ones who do high weight low reps for that strength

[@behrad9712]

Thank you 🙏

[@DM22551]

Is it possible to do 3 times a week strength training and 3 times a week hypertrophy training for boxing to build strength and hypertrophy at the same time?

[@BenWinney]

Yes but that's pretty excessive especially if you're doing boxing on top of that. You don't need much more than 4 days a week unless you're quite advanced

[@DM22551]

@@BenWinney alright I see thank you man

[@mas_udin]

timothy bradley upper body + nathapoom leg 😩😩🔥🔥 fyi : nathapoom is muay thai fighter from One Championship. He's known for his big & aesthetic leg in muay thai community

[@jawwad1189]

I just found this channel and subbed thank you

[@BenWinney]

Glad to help

[@cherokeemil5901]

Game changing thank you bro

[@sometimesipost]

Wow, this is just the video I was looking for. As someone who cares about aesthetics but also wants to take some amateur MMA fights in the future, this is just what I needed. Thanks bro. As someone who walks around at 165 lbs, I either have the option of fighting at 155 or 170 (it's amateur so not cutting that much weight and weig--in is right before the fight. A part of me wants to bulk up a little and then cut to fight at 170. Do you think this is realistic and will it hinder my performance? I don't want to become stiff or slow.

[@keithmorris5104]

great one, cheers

[@BenWinney]

Glad you enjoyed Keith

[@philipp2054]

Great video bro

[@valentinsarnari155]

Training kickboxing three times a week and the Tactical Barbell Fighter routine twice a week could achieve a physique like that of the statue of Michelangelo David as an ectomorph? It is my ideal type of physique to my liking

[@BenWinney]

That's probably a pretty good plan. You don't need a lot of size for David's physique, just leanness and proportionality

[@siper0]

Ben Can you do ippo's physique

[@Truth-teller3]

I’m testing for my second degree black belt in tkd in 2 1/2 months I wouldn’t say Im obese but I got some weight on me Ik we’re I’m at right now I could get my second degree easy but I wouldn’t feel like I deserve it so I’m working on getting more fit

[@BenWinney]

Getting more fit is always a worthy goal. I have another video on MMA conditioning I think you'll enjoy

[@Truth-teller3]

@@BenWinney k thanks

[@zepredos7743]

Can you also please create a hybrid routine for muscle and strength combined? (something similar to Toji physique wise), calisthenics for strength and skills while free weights for muscle or something better (you’d know better than me😅) And saying it again, the Toji workout has been working wonders for me physique wise, I can’t believe how aesthetic I already look due to the proportions and the okayish muscle mass (I have gained around 6kg including a little fat in the past month). Thank you, you’re awesome!

[@BenWinney]

Congrats on the physique progress man! A good way to get both strength and muscle is to include both higher and lower rep ranges. I'd recommend 5-10 reps to build both strength and hypertrophy. If you want to really max out strength, 1-5 reps with heavier weights is best. For hypertrophy, 5-30 reps is best as long as you push each set close to failure. You could modify the Toji program to focus on strength by reducing the rep ranges down to more like 5-10 reps where it's appropriate (not for small isolations like lateral raises, which are better with higher reps). Of course, don't jump straight into very heavy weights, but slowly build up to them, adding a little bit of weight every week. Good luck bro

[@gregorwhyte3699]

Not a fighter but I enjoy 2x bjj sessions a week and my main sport is strongman which I compete in a weight class 4x a week. Means I can skip on general cardio.

[@BenWinney]

Strongman is awesome! Much more well rounded than powerlifting. I'm hoping to get into it properly eventually

[@MrOther888]

I just train to failure and make sure I exercise each muscle 2-3 times a week. I always make sure I get a pump in the muscle I'm working out as well because if I don't get one it most likely means I didn't hit it hard enough

[@BenWinney]

Simple but it works pretty well

[@MonsieurEldritch]

Trying to get that Mike Tyson physique because we have similar frames

[@shivakumarbiradar2959]

Nice Information !!

[@BenWinney]

Thank you

[@Dennis.DW1]

very good and helpful video but I'm a bit insecure and worried that I'm doing something wrong. My goal is to get better at boxing and at the same time have a good body with not too many muscles. My plan looks like this: Monday: leg day Tuesday: Boxing Wednesday: Explosive upper body strength and jogging Thursday: rest Friday: Boxing Saturday: push and jogging Sunday: pull and jogging Do you think the plan is good and that it would make me better at boxing and build muscle at the same time and is the strain also good? On the explosive strength upper body day I do squats, deadlifts, bench presses, leg presses, rows, etc.

[@BenWinney]

That looks fine to me. Although your upper body day as you described it is really full body since you're training upper and lower body muscles. Which is fine because you should train each muscle 2 days per week

[@Natural-lifting]

tbh if you wanna build both muscle and be a great fighter. fight training like 3-5 times a week and do full body workout sessions 2-3 times a week and do most of your work in the 4-7 reps this way you build a lot of muscle and strength do your running sessions after your gym sessions i would say that is best but maybe cycle and swim and run all once a week so you dont take to much impact on your joints

[@krispayy6076]

So if you’re doing Muay Thai, jiu jitsu and boxing would we designate one week to one martial art? I.e 1 week for Muay Thai, 1 week for boxing etc. If not how should we implement all the martial arts into a program?

[@BenWinney]

I'd say try to do each martial art at least once a week, and maybe each week you focus a bit more on one of them. Maybe 1 day muay thai, 1 day jiu jitsu, 2-3 days boxing for example then next week do 2-3 days muay thai and 1 day boxing instead

[@samuilnachev6407]

I train kickboxing 5-6 times a week and i have a competition coming up coach said i should not do any heavy lifting and should instead do lighter weights for explosiveness

[@BenWinney]

Trust your coach. Especially if the competition is in the next couple of weeks. Lifting heavy will probably make you tired. You can do most of your heavy lifting in the off season when you don't have any fights imminent

[@lildave8355]

I love to lift, I’ve considered being a powerlifter in the past but I have also love mma, I want to fight but I’m so heavy for my height idk how I’d cut down but I also want to maintain my current strength. I’m 175-180 at 5’4

[@BenWinney]

If you just wanna train MMA for fun/self defence then you don't need to worry about weight classes too much. You can keep your strength, size, and become a really capable fighter.

[@lancepardo5148]

Can i like have like 3 days of mixed strength and hypertrophy, Because my martial art sessions are only at sat, sun So I'm doing Monday, Wednesday and Friday I was doing mixed ppl and full body because I don't have enough time to actually go to the gym 4-5 times a week because school so I'm doing 3 times with ppl mixed full body But now I'm thinking of adding less full body but still having ppl but having strength exercises for that specific day Push - bench and overhead Pull - Pull up and row Leg - Squat and deadlift And I'm adding Push + Back Shoulder Pull + bicep tricep Legs + Chest Do you think this can work?? Also amazing video keep it up bro 🇵🇭🤍🤍🤍🤍

[@BenWinney]

Yep that sounds really solid. Keep in mind your front delts will be quite tired on the push day, so for shoulders I would do side delts and/or rear delts. On the pull day your biceps will get a good stimulus from pull up and row, so maybe a bit more focus on triceps would be good. Good luck bro

[@kartikchary]

Just want to lose my beer belly . Any tips for doing just that much and no more?

[@BenWinney]

I have a few videos about fat loss: How to improve your metabolism to make fat loss easier: kzbin.info/www/bejne/fqPInYuYbJiir6c Fat loss simplified: kzbin.info/www/bejne/gpDLgXqwe9Wdhq8

[@danieldelange1583]

Im here cuz im short, a hard gainer, and i want the be able to protect my family..... and work on my self esteem 😅😂

[@shaziyashaikh2465]

I'm just learning about Japanese style Karate

[@EtuMolden-nj8yk]

Dont mistake strength for striking power. They are not the same by any measurement.

[@joeywalton3681]

The best thing to actually do is to do bodybuilding for power for a total of 36-48 weeks and build your strength and your muscle size so you can have more power longer and then when you get to what weight you want with the number of reps you want then you train with every exercise you can do you have no weak points then you start conditioning training and practice for MMA drills and then you focus on pull-ups and pushups and then focus on core strength and endurance and bui😢the muscles both big and strong and as for cardio you need to do 4 days a week high intensity cardio then 2 days of low intensity cardio to build the strength of your heart and lungs so you can function better and a lot of stretching and I also do yoga and Pilates and then some high rep training doing extra slow reps 35 reps and 8 seconds up 11 seconds down to build stamina and then focus on maneuver drills after building the strength and size and fitness exercises. Work every angle because you don’t want weak points!!