I Tried Khabib Nurmagomedov’s Routine| Full Workout

Today Coach Phil Daru trains like legendary UFC fighter Khabib Nurmagomedov, utilizing these strength and conditioning principles and reviewing the training. Subscribe for more!
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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!

[@jackbrightside]

One thing I learned about and from khabib that I'm surprised more people don't know or talk about, is he is a frequent nap taker. He probably takes upwards of three naps a day on top of the whole night's sleep. He talks about when sleeping is truly the only time your body recovers, and he was doing three days for 6 days a week

[@PhilDaruStrong]

I believe it

[@willway9378]

You can bet he does along with fighters, wrestlers and weightlifters with national teams that get paid to do that or in his case when their is a professional sport in which to be paid. They all take lots of naps, train two to three times or more daily. Our people had better be independently wealthy or they are going to be like some of our athletes, working full time jobs, often manual labor, not being able to train for peak performance, working instead of recovering. And may even be on food stamps just trying to squeak by.

[@HasbiksRightHand]

Yes True brother khabib , sleeps before fight too 👍👍

[@The_muscle_camp]

If I had a 20min nap during day I wouldn’t sleep at night

[@jarrodtiemankoster2951]

@@The_muscle_camp if you worked as much as he did you would

[@hasan2k3]

You also missed out he prays 5 times a day, his heart and soul is connected to a higher power which humble him and gives him a lot of mental strength and clarity. Khabib took many naps which aided recovery, didn't drink, smoke, chase women, go to clubs, gamble, or be involved in any other vices. He is truly an inspiration to the world. Alhamdulilah!

[@Ubermensch1111]

Not only Khabib...any fighter who is religious regardless of his religion is a dangerous man.... whether Muslim, Christian,Hindu, Buddhist,jew etc.....

[@jackreacher2095]

@@Ubermensch1111any man fighting for his livelihood is dangerous

[@deedrumma1]

Killer stuff man! For those who want it in copy/paste format…. Daru's Mock: 5 min rower 5 min dynamic stretches Plyometric section - 10 min 1A.. two legged pogo hops 2x10 seconds 1B. Single Leg pogo hops 2x each leg for 10 seconds 2A. Line hops two feet 2x10 seconds 2B. Single Leg Line hops 2x10 seconds 3A. Banded snap downs 2x20 seconds 3B. Banded underhooks 2x20 seconds 4A. Med Ball Slam into ground with vertical jump 2x5 4B. rotate med ball toss with lateral jump 2x3 Strength Section: Foundational Patterns - 20 min 1. Glute bridge floor press 3x5 (set 1 RIR of 2. second set RIR of 1. Last set - to failure) 2. Trap bar deadlift 3x6 RIR 1-2 Resting 2-3 minutes between each working set. Muscle Endurance Section - 10 Minute Circuit on a running clock 1A. Plate around the world - 10 each 1B. Walking lunges with plate twist - 8 each side 1C. Farmers (from the rack) kettlebell carry - 20 yards 1D. 400 Meter sprint

[@GameCrazy239]

You rock

[@simwii]

legend man thanks

[@Nikola-zb6rs]

Was the 400 sprint in the form of a tabata though?

[@deedrumma1]

@@Nikola-zb6rs​​⁠I’m not totally sure…I interpreted it being a circuit so do those couple of movements over and over until you hit the ten minute mark. I think I did all the circuit movements 2 times through plus a few more reps into a third round.

[@fabijankurtz8729]

Thanks

[@runningwolf3471]

One thing khabib is heavy on is leg endurance for grappling. Daru delivered as always, put together well off of bits and pieces of research. Hard work goes into delivering these free videos. Thank you man!

[@PhilDaruStrong]

Thanks brother much appreciated most people don’t understand this 🙏🏼

[@runningwolf3471]

@@PhilDaruStrong you’re welcome man thank you for the wisdom

[@javakhirshax6361]

Big Respect

[@claytonbigbsy3880]

Great stuff mate! I’m just about 40 years old, been training and competing in martial arts for 20 years. I follow and train a tonne of your S&C workouts and I am still able to mix it up with the young bucks on the mats daily!

[@kellanlyman2416]

Great video! Pls more like this. Thank you Phil!

[@FFilip87]

A Master at work, great to see you in action, gives me (us) even more stimule to train!

[@robertfeiner7409]

Unbelievable research. Thank you so much for putting this out. Always a fan of your work and it keeps me motivated as I go into my mid 40’s ☺️

[@Silverpump]

Is it a big difference to mid 30s?

[@hectorrodriguez6990]

Awesome man!!! 👏🏻👏🏻👏🏻 Thanks for sharing!

[@Sebbypaq23]

Awesome video ! Looking forward to more of these !

[@hudsonvalleystrongdads3090]

This is legit especially with the editing of older footage. Be very cool to see some other athletes. Good work

[@Lassibassi]

Coach on behalf of your audience I recommand please put entire workout on paper at the end of video with sets reps and rest time would be of great help❤

[@Blappadapsta]

Man literally

[@shebzukh]

AWESOME! 😊

[@johnce5124]

Awesome one Coach.

[@InTheBleakMidwinter]

Legendary

[@glosterdog]

Know that feeling on the treadmill! Great video gave me some good ideas to add to my self beasting sessions!

[@mahirfaysal5036]

Thanks sir ❤, I waiting for this. khabib workout video. 🎉

[@rakhamintakiko579]

great explanation sir💪

[@robertfeiner7409]

Ok! This was the Friday morning workout! Loved it! Starts off with “hey this isn’t so bad” ends with “oh man, more sets?!!!” Subbed out the barbell and trap bar with 150lb sandbag and was very cool. Thanks again for sharing this!

[@SteeleMMA]

Sick ass video love this training style

[@psic.isaacmr9838]

Hermano muchas gracias! Estuve fuera del octagono 2 años y ahora voy con el objetivo de regresar mejor preparado y esto me sirve mucho! Saludos desde México 🇲🇽

[@MoreWeightJay]

fire video brother

[@yoavyoktan8879]

can you make a video for strengh and conditioning for teenage athelets

[@boabharris1997]

Great video as always. You stand out for me on this platform with the amount of combat related S&C advice you give us for free and I thank you for helping me train more efficiently for what I want to do. Do you have any videos or advice that focus on how to train to stop lactic acid build up when striking? I feel my shoulders always tire before I gas, which is frustrating when on the pads, and my technique gets sloppy because of this. Thanks again, and I appreciate all the hard you put into these videos

[@PhilDaruStrong]

Thanks brother and yes I have protocols set on my KZbin channel just type in my name and lactic capacity

[@boabharris1997]

@PhilDaruStrong Thanks, champ!

[@Handler870]

This is so cool. 🎉

[@moymedinajr]

Phil ready for team khabib 🔥 getting Dustin ready 💪🏽

[@jace3504]

Saved!

[@Bardockfit]

Nice

[@ytuser6091]

It's insane how you could collect all this!

[@noumankhan3341]

Hey Brother, love your videos. Can you please tell me which resistance bands you were using in the video?

[@physiosoins2416]

Good Vídeo!

[@DRINOU1991]

good job bro.. I hope you talk about UFC fighter's nutrition

[@capthappy345]

Good 👍

[@mahirfaysal5036]

❤❤❤

[@tapasdutta2989]

Awesome!!! Osu

[@mikhobss]

Fantastic great workout even if you not a fighter would it be the same for boxer workout or is that another video

[@EandEsystems]

What are your thoughts on the large amount of non sport specific conditioning work like hill sprints and swimming? Reasons for this vs a pads session etc

[@3mlg5uImmlg]

Doesn’t matter what u drill on the pads if u don’t have the conditioning to execute it. Cardio is king

[@whitehawk23]

Damn dude! Dig’n da new logo and theme song. Dope AF myne.

[@alexprototype2118]

☝️👍💪🔥Radu, you are the best! Can you please tell me what kind of sports nutrition and vitamins are needed to restore the body after such a workout? Because I always get overtrained after such workouts and take a long time to recover.

[@FantomX29]

How bout you should make a training program for student that wants to go in the amateurs

[@user-gr3jv6jg1o]

how long is the break between the plyometrics?

[@Vikings-gr5uw]

Experience the joy of exercise with Viking Fitness OK❤

[@DanielGomez-le5wo]

Rope climbing.

[@johatabrego5884]

You should try Alexander Karelin workouts🤙

[@PhilDaruStrong]

For sure

[@jerrythomas4457]

What clinic do you use for your TRT?

[@RMILLSMMA]

It's funny as a dude who hasn't fought pro for 10 years I always thought the consensus these days was we old dudes trained too often and sparred too much.... Here one of the most well regarded minds in the game conditioning wise is recommending 2 a day 6 days a week. Really interesting. 🤔

[@BDZ69]

Where does the bear come into play?😂🐻

[@Funfactuals99]

He literally wrestled a bear at 4 years old...

[@BDZ69]

@@Funfactuals99 tbf there are videos when he’s older wrestling a bear and it was a joke💀

[@A_Wolf]

5:16 😂

[@dzombadzukic2838]

Which shoes is he wearing?

[@hablemosdetodo12]

how did you get kabib's routine?

[@baalcronos]

Khabib said that he does not work with iron, only occasionally does bench press to at least look a little like an athlete

[@PhilDaruStrong]

Of course can’t get it 100% accurate bud I’m just going off of what I gathered

[@Memmed.834]

Khabib and all mma fighters work for enduranse. They make training lift ketlbell 5 minut 1 minut rest then 5 minut rowing then 5 minut jumping 10 raund. Every day 1 hour wrestling 1 hour grepling ...

[@JUSTFUN90]

where u found beer?

[@BaszGiit03]

Is there an alternative exercise for the exercise at 12:33 ? At our gym they don't have rows cable

[@TheFakeAustinJohnson]

*I might be incorrect* but you can look at rope slam variations if you have access. if you dont, maybe kettlebell swings. I'd stay away from DB or barbell as the purpose is it gets harder the more you push the weight out. KB doesnt replicate perfectly but the imbalance of it is still better than the stable DB. again, I could be way off but that's what I would do.

[@Pour798]

How long should be the sprint in the last exercise ?

[@PhilDaruStrong]

400m

[@endless__r4ge_2]

How many times should I do this a day

[@LOKI2951]

How many seconds rest between plyometric exercises?

[@PhilDaruStrong]

For these lower level plyo’s you can rest 45 seconds

[@LOKI2951]

@@PhilDaruStrong Thank you, master, thank you for your response.

[@ethangunner8464]

Hey Phil, do you have any recommendation for running shoes for a 200lb+ athlete wanting to get away from normal max cushioned runners?

[@PhilDaruStrong]

Best way to start is go towards a lesser drop.. you can start with Aisics or brooks then move towards zero drop like Vivo but I would not run high volume with them on hard surfaces

[@ethangunner8464]

@@PhilDaruStrong thanks I'll give that a go!

[@dustinlamey]

When doing strength and conditioning in the morning, won‘t you be more prone to injury while doing drills and sparring in the evening?

[@PhilDaruStrong]

Depends on the drills and also the experience of the fighter. Recoverability factors and how much your pushing in the weight room. This is what khabib did, most of my fighters did s&c at night

[@jameso]

I believe a lot of fighters use anabolic steroids and/or HGH for fast recovery in addition to cold plunges, messages, sleep, and good nutrition.

[@zabahmed6116]

Do tony ferguson next 😂

[@ALEX....17296]

How many calories for all this training?

[@elisafontana5977]

YOU TRIED MCGREGOR ROUTINE

[@albertoianni7921]

JON JONES!!

[@zitoschouten5068]

[ 17min mark ] Lactic capacity training Plates around the world 10 each side Walkingplatelunge with twist 8 each side Kettlebell farmers carry 20 meter 400 meter sprint. The end.

[@albertoianni7921]

05:14 😂😂😂

[@wemersomdasilvacaruso994]

I saw some people saying that Khabib doesn't lift weights or barely lifts, the problem is that Khabib does it 3 times a week, this is his criteria to say that he doesn't do much, look in the article "Khabib Nurmagomedov doesn't like lifting weights, he reveals your 1-rep max" and see for yourself @PhilDaruStrong question for you, why 50min of S&C and not 60min? Do you think it's worth adding another 10 minutes of other exercises or would it be too overloaded? In those 10 more minutes that I said, what do you think about adding "Kettlebell Lateral Cossack Squat" and "Copenhagen Plank Long Lever"? Do you think it’s exaggerated or worth it? obs: I'm from Brazil, so sorry if I translated or understood something wrong

[@pipe1012]

First

[@jutosgrind]

wouldn’t it be smarter to do the sport you’re training first, so grappling/sparring mma training in general in the morning and then the accesory stuff like lifting of conditioning? Because after a good s&c session, you shouldnt be able to perform your techniques at the level you could if you were fresh right?

[@PhilDaruStrong]

Remember this is what I gathered from his schedule. As far as scheduling goes if an athlete is highly skilled and has good technique with experience with the limiting factor being strength or power endurance etc. then you put it first in the day. On the flip side to that if your in camp and you need to work your game plan than yes skills training would go first. This also depends on their ability to recover between sessions.

[@user-sf2fd8pd3f]

Lfg !!!!!!!1!!!!!

[@s2official892]

Try john jones workout

[@WHAT-gm1xm]

My punches and jabs are suck how can I improve

[@jeffreydiplo17]

Learn the techniques on how to perform the proper punches and shadowbox in the mirror to drill it. Simple.

[@NotSane2]

Record yourself and review the footage and what u can improve

[@miketython1550]

Loads off different style of jabs they’re normally associated with country’s (Mexican , Russian , European ,cuban etc ) I’d study boxers tbh.Boxing was was the best thing I did for my overall mma game

[@HasbiksRightHand]

Khabib bear told him to sleep before their meeting.

[@scal7122]

Khabin doesnt do this

[@Acespace00]

You need peds to be able to keep up with this as a career

[@minetdbrogs9386]

Easier to join the navy seals no ?

[@makcoaching2144]

With all due respect nobody is doing his routine. Training at his altitude, sparring with the level of fighters he is, wrestling the amount of hours he does. Etc

[@PhilDaruStrong]

This I can understand

[@Memmed.834]

Khabib make hard training for endurans.He dosnt work for streng.

[@cryingindian]

Ah I thought this was his actuall training plan, not just a made up one with his name on it lol it would be interesting to see this video but really their routine.

[@PhilDaruStrong]

Well then I’ll simply throw up my training plans that I’ve worked on my actual athletes such as… Dustin Poirier Junior Dos Santos Edson Barbosa Frankie Edgar Kevin Lee Amanda Nunes Joanna Jedrzejczyk Not in that particular order but I’ll make those happen.

[@cryingindian]

@@PhilDaruStrong that would be awesome! Please do that lol I think a world class coach like yourself showing what your athletes actually did rather than speculating on what others did would be really interesting

[@cryingindian]

My comment wasn’t intended to complain at the content, just the title being a little misleading. The video is still awesome and seems like a free seminar. Apologies, oh great and powerful Daru 🙏

[@instantdislikechannel5699]

Phil, you should have done their Zikr-Sufi-Dance...trains conditioning and floor-kicking abilities! 😆🤣 (despite that fighting for money is haram for thee "brothers")

[@MrManda007]

this is what you will do but he is old-school circuit training and running you can find a lot of footage of this. You are overcomplicating things.

[@PhilDaruStrong]

How am I overcomplicating things please explain? I’ve worked with over 200 professional fighters and they all have no problem conceptualizing this.

[@MusiQ8dict]

So, Dustin knows all the loop holes as well. His battle with Islam will be epic

[@RyuRaza]

Dustin Poirier has a week and a half to try and squeeze in this Khabib style workout for when he takes on Islam.

[@PhilDaruStrong]

I’ve done this with DP for 6 years

[@Kunwar_Arjun]

0:35 bro did kevin lee dirty😭😭

[@PhilDaruStrong]

Stop that’s my guy