How to Build Strength for Combat Sports

In this video Phil Daru teaches how to build strength for combat sports, such as MMA, boxing, BJJ, Maui Thai, wrestling, and many other sports.
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Thanks everyone!
Bio -
Phil Daru is the Head trainer for some of the top athletes in the world and creator of Daru Strong Training Systems and founder of Daru Strong Performance Center. Daru has degrees in sports medicine and exercise science from Alabama State University where he played division 1 football. Holding certifications with Certified Strength and Conditioning Specialist (CSCS) Certified Functional Strength Coach (CFSC) Functional Range Movement Specialist (FRCms) and Kabuki Movement Specialist (NSCA-KMS).
Daru then began a career in MMA and turned professional at 21 years old where he then developed his own systems for training fighters. Daru has also competed in strongman, bodybuilding, and Bjj Gi and No Gi and currently competes in powerlifting. He has worked with well over 200 plus fighters including world champions like Joanna Jedrzejczyk, Dustin Poirier, Edson Barboza, Junior Dos Santos, Frankie Edgar, Tecia Torres, King Mo Lawal, Andrei Arlovski and many others. Coach Daru is a two time award winning Trainer of the Year for the Florida MMA Awards and Nominated for the Trainer of the Year for the World MMA Awards. He has been globally recognized for his contributions in combat sports performance and has traveled to over 10 countries teaching and mentoring. We want to welcome you to this channel and hope you enjoy the content!
Time stamps:
(00:00) introduction
(00:08) ad
(00:20) strength
(02:08) strength pyramid
(03:57) the process of progress overload
(04:47) velocity zone
(06:30) sponsor
(06:56) in programming
(08:58) DUP
(10:13) Condensed Conjugate

[@ADW_training_systems]

As a military S & C coach and Muay Thai fighter - this was really helpful and explained really clearly 💪🏼

[@L3ZC]

Bro goes right to the point and explains everything right! Thanks a lot man 💪🏻💀🤙🏻

[@nialloneill5097]

That was a great overview...well timed...as I am just starting again after a deload break and water only fast...so still tired...only thing missing on board are the reps for each division...but that is a minor pt...it's just that I am a very visual learner...your training seems to be top notch, and I look forward to purchasing your book Mr Daru...thanks again many times over!!!

[@sefi300]

ONE OF THE BEST VIDEOS EVER! Useful, straight to the point and realistic according to fighters actual schedule. I'm taking notes to improve my coaching performance. THANKS A LOT, PHIL! Greetings from Spain

[@nialloneill5097]

Before I saw this video...I was thinking how hard it is to set your own training up...as an external eye has a better chance of seeing your strengths and weaknesses...and so writing the correct Programme...in other words...can I trust my own self-evaluations ... in most case I would imagine that this does not work...and it is better to have a coach of some kind...

[@noalane3626]

100% following someone else’s programs, or tweaking minor things with what you know especially in the online realm with an online coach…some people can be objective enough tho but if you’re stuck then maybe not objective enough haha , I followed this one program that had good strenght work that I knew I needed and by looking at it I knew I’d improve, but had to change up some of the conditioning more towards base building cause I knew I needed that more then more high intensity stuff and it worked out well …a lot of top coaches usually have a coach because yeah that objective eye is valuable

[@senseiaigenkido3536]

Your inner critic is your coach. That’s the benefit of knowing how to use your own inner negative talk along with listening to your body when doing solo training

[@danielgray5756]

Love learning about the conjugate system, and the break down is always on point too. Thank you!

[@gabe4131]

Thank you sir

[@theone51700]

What a masterclass right here man. Thanks so much for the value! Your knowledge, integrity, and authenticity is obvious and is inspiring. Keep doing your thing!!

[@PhilDaruStrong]

Thank you🙏🏼

[@user-gs6bw4ls8f]

Thank you for the beeakdown. My boy fights in 8 weeks and you've helped us dial strength and conditioning in to a whole nother level

[@goobersingh3399]

did he win?

[@MegaTeeruk]

Phil I recently added one of your exercises - the hip thrust dumbbell chest press from the floor - to my routine and absolutely love it. Great explosive movement and pretty much the only chest exercise I have found in a good while that does not set off the tendinitis in my shoulder.

[@alexbell8865]

Which video was that?

[@tomymontana3318]

Big respect for your way of teaching I totally understand videos and see them as lessons maybe watch them every time 3-4 times and taking notes Ps: We waiting for that book

[@Sport2079a]

Good job bro come to Sénégal

[@onyxthegreat865]

This is exactly what is needed is a more detailed approach to working out I boxed and wrestled my whole life and this is super useful information it shows you why we hit plateaus throughout training you think just going hard 24/7 produces results and it does but there’s a huge net loss that you could be getting back reducing time and effort maximizing results my only question is if you are going to be striking or grappling do you just use the clean up days for the technique training? Or where would would a fighter fit that in?

[@coachvlad9731]

Combo days work: 1) Upper Lifts + lunge jumps 2) Lower Lifts + pushups / throws In 2 days you’ve hit full athleticism

[@duk-roy4795]

Merci Daru !

[@PhilDaruStrong]

je t'en prie

[@taydizzy2728]

Can you make a video of each of the workouts , or different workouts for fighters

[@ernestoparedes5792]

EXPERT, no bullshit.

[@MushroomNinja]

Always looking forward when you bring out the white board to explain everything. I wanted to ask, do all trainers leave circuit style work for later in the athlete’s training season? I noticed this another channel called the movement system saying that all anaerobic capacity + strength endurance work is usually done later as the gains from those usually wither away 15-18 days +/-5 days. Would that mean that training for anaerobic capacity or strength endurance early on be a waste? I mean if there is time surely it wouldn’t hurt right? As long as you’re getting strength, power, and cardio work in.

[@PhilDaruStrong]

Deliniation of training adaptations all depend on individual differences. There has been some research on it but again I do believe this varies from person to person. Your looking at in the form of long term block Periodization that’s another reason why I prefer a dynamic Periodization approach. Think of vertical integration with focuses and maintenance always present.

[@mhhok6629]

would you recommned to do zone 3 exerciese as part of max effort portions, or dynamic portions, or is it dependent on the exercise. More broadly asked when i train max effort should I only include zone 5 exercises, or also 4 and 3 and vice verca. Thanks in advance for any tips. Great video!

[@PhilDaruStrong]

If your going to work concurrently use more of an alactic capacity based training approach using zone style training wouldn’t matter. Since the training is alactic/anaerobic just think repeat sprint intervals at high intensity followed by incomplete rest.

[@sledge2002]

Yessir

[@mahrunn]

Thanks man for this. ME and DE were easy to grasp but could you elaborate more, what's happening on Repetition days?

[@PhilDaruStrong]

Rep effort would be progressed each week via volume. This would be put in in as accessory exercises on your ME and DE days or you can use the off days to clean up what youve missed

[@noalane3626]

Phil I’ve heard people say you can maintain majority of max effort strenght adaptations by doing dynamic effort correctly, would you say that’s true anecdotally speaking? If so would that be speed strenght or strenght speed that’s allowing for maitenance (let’s say we’re in a combat zone with not enough weight for max effort but enough implements for speed strength /strength speed on a low end

[@PhilDaruStrong]

Based off of research and my own experience yes you can maintain strength using speed and explosive strength lifts. This is of course after you’ve developed adequate force production

[@Ray01360]

I know I will have to watch this video again. How do you maintain strength while cutting weight? I will likely need to cut 10-15 pounds for my next fight. I am likely going from 180lbs to 165lbs. How do I keep the strength when I do that?

[@nikola7949]

Do you use any plyometric progression system, and do you use plyometrics just for activation purposes or can it be implemented with dynamic effort work to develop explosive power?

[@PhilDaruStrong]

Yes I have plyo progressions built in to the training

[@lucasalmeida-fx9lb]

How does wrist size enter in this? I wanted to train or gain some muscle but I am 5'6.5 120lbs and less than 6inches wrist circumference (about 5.8 inches-extremely small) I have researched a lot and saw that most man are above 6.5 inches wrist and that the bigger the wrist more skeleton you have so stronger punch. There is a guy who shower all great boxers have big wrists, even the short ones(like Pacquiao or Gervonta Davis). I have never seen a man with wrists as small as mine. Is it even worth trying to get into combat with such a weak body? I feel I will be paying and investing time to become a punching bag.

[@ironfistjdk8727]

1:01 2:22 12:52

[@M.H.N_]

Jaysus.. train hard eat well. It’s not complicated

[@abdelmalekderkaoui2355]

❤❤❤❤❤ تحياتي الخالصة أخي الكريم 🇲🇦🇲🇦🇲🇦

[@HeyQuinton]

Jeff Nippard - Miami Collectors Edition

[@Soulen1986]

Your combat sport will give you all the condtioning you need if you train it 4-5 a week. Strength comes from Barbells 5x5 and it doesn't mix well with your sports practice. High repetitions and rhythmic movemnts are the opposite of strength adaptation so do your strength separately from your combat sport practice and take time to recover or else your just over working yourself like a CF.

[@Ortizboxeo]

I am turning 14 in November so I can finally go to the gym, what workouts should I focus on if I want to do boxing.

[@PhilDaruStrong]

Start with 3 sessions per week

[@Ortizboxeo]

Actual combat training or weight training?

[@cem7387]

How does age change things ?

[@nialloneill5097]

I meant young people can get away to a greater extent...sorry!!!

[@PhilDaruStrong]

Changes recoverability and exercise selection for most

[@chadwithautism]

Lactate doesn't sound like it makes a lot of sense in this video

[@PhilDaruStrong]

As in?

[@chadwithautism]

@@PhilDaruStrong when my ATP is too tired to explain like right now fr

[@MrWinning43]

Can someone summarize?

[@MarkonicTTV]

Study this multiple times, look up the specific phrases you don’t know.. it’s going to be better than someone summarizing. He says everything you need to hear! Put in the work and retain the information. Best wishes!

[@shahriarsohel2165]

Was that Dustin poirier?

[@PhilDaruStrong]

Correct

[@shahriarsohel2165]

@@PhilDaruStrong diamond shapes diamond 💪

[@israelolvera558]

💙❤️⭐♥️🤍💜💖❣️😇

[@thetrxshow1990]

You are not look like combat sport athlete shape your body first of all because combat sport is much harder than any game

[@PhilDaruStrong]

Check my background

[@stunner55]

I cannot get past this guy's accent.

[@Iamfitnesspt]

🤦🏾‍♂️ there's no helping some people. just find another video

[@user-co1tf9li6u]

I would also recommend the Bulgarian hack squat, the Romanian dead lift, and the Hungarian ass press.

[@tregun7]

So complicated!🙄 Just lift, eat, sleep, repeat.

[@cupo3699]

There are levels to everything my friend.. everything is complicated until you understand..

[@ItsChrisFtw]

Wrong. The game completely changes when training for combat sports. Lifting weights incorrectly can slow you down in the ring, it can tire you out/mess up your skill progression, and cause further injuries. This isn't bodybuilding.

[@sledge2002]

Yessir