The Ultimate Endurance Guide For Fighters [Aerobic, Anaerobic, ATP, Lactic Acid,]

Join Coach Phil as he tailors the principles of anaerobic and aerobic energy systems for fighters, focusing on ATP production for improved endurance. Perfect for combat athletes seeking to elevate their power in quick bursts or maintain energy throughout longer bouts. Unlock your full potential in the ring with this targeted endurance guide.
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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!

[@A_Thousand_Pushups_Heal_Breaku]

Much appreciated!!

[@thewolf1630]

As always much appreciated and remember always forward 💪🏾✊🏾

[@ZacharyCarterTV]

Awesome overview, bro! I really learned a lot. Time to really dig into this stuff.

[@salvatorecampanile6696]

This is a great informative video based on scientific knowledge. Thanks.

[@Cam-bv4ev]

Wow what an amazing video. In camp now 💪🏼

[@wefunkedup5877]

The level of knowledge and the ability to communicate it effectively here is really impressive! Awesome video!

[@cabalobrabo4453]

great explanation, i learne alot today.

[@brianbachmeier34]

Excellent

[@SalchichaX]

Another gem from this great channel!!! this type of information is a gift.

[@LemmyCaution-vn4dr]

underrated influencer, youve helped me elevate my boxing hugely

[@PhilDaruStrong]

Definitely not an influencer but that’s good to see you getting some results

[@richardschreiber5303]

Exactly what I needed for the program I’m building for fencers 🤺 mind sharing what podcast episode it is where you go deeper?

[@joelcastro449]

Do one for speed and power training.

[@remitribelevelup]

Cool shit. Putting this into practice currently.

[@xxsqf]

Can I get your timetable please?

[@cupo3699]

This info for free is crazy

[@sebastienpaquette9747]

My boy Phil Daru. Restock the Type A shirts so I can buy one please

[@LeHoa-pi7sl]

11:57 yes i had LSD once too.. super intense!

[@PhilDaruStrong]

I bet

[@abemontederamos7688]

Phil which podcast episode # do you dive deeper into with these systems ?

[@PhilDaruStrong]

Re-launching the Daru Strong Podcast episode will be out in a couple of weeks

[@lobaka291]

Do you need to perform „endurance exercises“ (Sprints, Bile) for alactic power or are compound exercises (power cleans, sandbag to shoulder) in the 1-5 rep range enough?

[@PhilDaruStrong]

You can use any modality as long as it matches the methods that was spoken about

[@sebastianhultman646]

Hi Phil, got a question about this video. Are you suppose to train all these drills on the same day and how many sets are you suppose to repeat each exercise? Before moving on to the next?

[@PhilDaruStrong]

No these are examples of each type of endurance training needed for combat sports. I have several videos on programming this on my channel as well

[@Ergooo]

​@PhilDaruStrong Why have you sequenced lactic power in the pre-camp phase, and not lactic capacity (which is in the in-camp phase)? Is it to allow fighters to focus on first building the explosiveness and power needed for their specific techniques and movements? Which lays a foundation that enables them to execute these techniques and movements over an extended duration?

[@PhilDaruStrong]

Yes we want to establish the ability to push those intensities first before we build on its capacity to sustain output

[@Ergooo]

@@PhilDaruStrong appreciate it!

[@jasgas8188]

Are you Focus on pulse while you train and rest? Then higher pulse then better and the lower pulse 120 that's mean is finish rest can we work that way?

[@PhilDaruStrong]

Depends on the method and stimulus your looking to adapt. Aerobic power should be right around your aerobic threshold Lactic capacity should be at youth LT Aerobic capacity should be at zone 2 HR As far as recoverability you want to drop HR to under 120bpm when doing intervals

[@the_new_risen3870]

With limited time and all year sport for amateur boxers, how can you implement these programs?

[@PhilDaruStrong]

This is why I have a full mentorship program for coaches and athletes that goes over a complete breakdown of how to organize and program out for all combat sports. Also have my first combat sports book coming out by the end of the year that goes over this in deeper detail.

[@voreqejackson1238]

Is maximal aerobic speed the same thing as the anaerobic threshold or are they different?

[@PhilDaruStrong]

Vo2max

[@shaunpalmer9685]

Quick question, do you incorporate all of these in the same workout, or work these on different days?

[@PhilDaruStrong]

Different days

[@shaunpalmer9685]

@@PhilDaruStrong thank you

[@anonymousgentleman1124]

Hey Phil I have a doubt. Do you have any programs to hit really hard or develop knockout power which could knock anybody out? To give you some background I am learning combatives from Lee Morrison( I am sure you have heard of him) and in his curriculum he calls primary tools which are Palm Strike, Headbutt, Elbows, Knees and Hammer fists. So do you have any programs which would develop knockout power in these strikes? I mean specifically designed for Punching power to cause a knockout in a street fight or a self defence situation.

[@gokuryu]

Just scroll through his video list. He has covered that many times.

[@noalane3626]

Bro what’s gonna give you knockout power is technique, establish good technique and power focus on that then supplement with strength and conditioning work…also, go to boxing if you want knock out power I promise you so many people get into MMA with out a base and are truly watered down in everything , im not saying Muay Thai and other stuff doesn’t have it, it does…but if you want truly defined punching technique and power and coaching go to a legit boxing gym not some corporate circuit gym it’s worth it trust me you’re gonna waste your time

[@jamesjanotta2363]

What rower is that boss?

[@elijahtoppersons7827]

Concept rowers

[@pazzzyzz5749]

Can I do all of them for one session? Also, how many set? you have not stated that.

[@derekrodriguez9472]

bc you shouldn’t do all of them in one session .

[@pazzzyzz5749]

How come, I was going to do 5 sets of each

[@grindordie3336]

Time for a book big dog. @passive income for life!

[@PhilDaruStrong]

My book is being written now should be out by early 2025

[@grindordie3336]

@@PhilDaruStrong salute

[@johnzimmermann6041]

@@PhilDaruStrong Will there be a European publication?

[@channel-nv9xc]

Are these just examples of conditioning and not necessarily meant to be done in the same session or is it fine to do these as part of one workout? Just wanted to make sure it doesn't create any conflicting adaptations.

[@jabarihaymond7704]

I heard it was best to separate certain conditioning levels but I could be wrong

[@channel-nv9xc]

​@@jabarihaymond7704 right that's what I was wondering. Looking at the video it looks like a compilation, so I wasn't sure if it's recommended to do these together or on different days or even different phases of a fight camp.

[@PhilDaruStrong]

It’s not a compilation these are all the systems used in fighting they need to be adequately programmed to in a periodized format to improve performance. I have plenty of videos on that.

[@channel-nv9xc]

​@@PhilDaruStrong understood. Just to be clear, the first 3:20 of your video, are those exercises that make sense to do in one session, or are they representative of different types of energy systems being worked are should probably take place in separate phrases of camp/pre-camp?

[@Martialxhaki]

All this terminology is giving me a headache

[@PhilDaruStrong]

Take an advil

[@artjomtamm7751]

firstly, lactate is not an acid, secondly, there is no such thing as an anaerobic energy system, all systems in the body work together with the participation of oxygen..

[@PhilDaruStrong]

True but as a general concept most people do not understand this.. If you want to be precise we’re working utilization of oxygen with this paeticular protocol you speak of. And yes lactate accumulated with insufficient buffering capacity causes acidosis. If we’re talking semantics then yes it’s not actual “lactic acid” but an increase in hydrogen ions.

[@petermercadante630]

Phil- why do you say “true” in reply? Yes about lactic acid= increase in hydrogen ions and lactate not being an acid but surely by definition and in fact the anaerobic systems - phosphagen and glycolytic - produce energy without oxygen? It is true that “all systems in the body work together” and the relative contribution of each system changes but surely not that “there is no such thing as an anaerobic energy system”? I would be interested to hear further from both of you on this.

[@hamzamansour732]

Can you provide an article support this cuz am curious to know more

[@heaven-earth108]

Firstly lactate is a compound of lactic ACID Secondly there is such think as anaeroboc energy system, and the fact that the aerobic is present at all times (let allone due to the fact that we are aerobic life forms) does not change that fact....

[@heaven-earth108]

​@@PhilDaruStrongwhy wasting time on ignorant people by replying? Let us handle these clowns 😅 Thatnk you for that incredible free content as always Phil. ✊🏽💪🏼 #DARUSTRONG