Top MMA Strength Exercises You Should Be Doing | Phil Daru

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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!

[@dundee1080]

FFS, this guy is a national treasure!

[@PULAG]

Those no longer exist

[@tamimhusain3376]

Nationality, culture, border are all human-made, ego constructs. All lead to division, all add to enhancement of ego and cognitive dissonance (aka fear lead reactions) to other belief systems. De-condition yourselves people, you're all being lead to be divided in this world when we are simply all the same race of human beings.

[@dundee1080]

@@tamimhusain3376 Calm yourself and learn how to follow the thread of a comment section. It called a figure of speech and it was a compliment to Phil.

[@markmessi9020]

@@tamimhusain3376 hehe, learns better Englishes!

[@tamimhusain3376]

@@markmessi9020 that's pretty ironic looking at your comment

[@cheesey712]

Just found this channel, amazing. Being over 50 and trying to get back into jujitsu I find this advice a irreplaceable. Thank you

[@ForeverYoungKickboxer]

52 and getting back into it also! Good luck brother!

[@SillyDaddyUK]

Respect lads I'm just starting this method age 50 and 3 stripes white bjj

[@bryantperez4786]

I think you should make White Board Wednesday a thing! Thanks as always for the gems

[@evereststrength]

really great video . I like how you talk about the fact that you focus on building the training around the fighter, not forcing the fighters to train the same ways no matter what expecting perfect results - great stuff, keep it up

[@matthewreid1175]

For calisthenics? I focus on form, full range of motion, speed, explosiveness, and my max/best effort every single time. For exercise equipment? I would go with maybe a weight vest, pull up bar, resistance bands, med ball, 25-50 lb kettlebells, 25-35 lb dumbbells, adjustable bar bell, throwing ball, chairs, walls, bench, hills, swimming pool, and so on for change in your workouts (watched video, definitely can get a neck brace like tyson too. very underrated) From there my favorite exercises are parallel This is just the work i like to do to stay in shape. What is really comes down to for up and coming fighters in my opinion? Commitment and daily sacrifice. Learning and putting in more work. Also you're not going to be a good fighter if you don't actually train technique and have a good attitude. Don't just improve your technique and body, improve every area in your life. Train your mind and be 1% better than yesterday. Cliché but it's the truth. Train the mind and the body will follow. A lot of times in the B and C leagues mma fighters aren't even in good shape. They're just fighting for something deeper like money and family and personal reasons. Fighting can be very spiritual for some guys. It's a ruthless game that requires a lot of leadership and intelligence traits. a lot of learning for fighters

[@Nate-dj9nt]

Best grip training i ever did was when a did sheep Sheering on the farm in my teans. Thank for the well thought out content Phil.

[@cirogomorra7456]

Sheep shearer gave me a lot of quest points as a f2p osrs player

[@raymondr2821]

Anyone who train Dustin I'm in lol

[@skfellow]

That landmine is one of my favorite tools for my sessions ! I found some badass ways to utilize that to initiate stimulus in my lower body!

[@bondjames-bond7664]

What ways you found

[@cayenne767]

So much knowledge in one video. Thank you, coach!

[@Idaho4x4Bronco]

Holy crap KZbin, tf? Just now putting this guy in my recommendations? Instant fan, love the thought process, time and energy you put into your videos.

[@fcove5453]

Thx again coach. Daru strong army

[@salvatoreborgatti2459]

Absolutely agree on what you said about weightlifting.. useful only in certain situations.. always keep in mind the risk/reward ratio of a method or an exercise

[@RudolfHorvath]

I have a few questions: 1. Is there an actual benefit to doing olympic lifts over more symplistic movements considering you have good technique? 2. What is the best way to implement olympic lifts for a fighter? Thank you!

[@Dsferradaz]

Thanks so much Coach for all your videos and share good staff. May I suggest more videos about warm up and mobility?I know you have some videos about but news ones is always welcome. thanks so much again

[@WpnsCo2013OEF]

Look into Matt Wenning and the "Wenning Warmups" concepts he has, they help not only power lifters and strongman, but first responders, military and Athletes alike. I have used them before jiu jitsu and my MMA classes as well as in conjunction with my Regular strength training. Works great!

[@The_Legit_Roman]

So much game for a video!👏

[@andrewbannout9056]

Hey Phil! I understand that back in your MMA days you fought at 155lbs and now you’re much more built bulked, how how long did it take you to make the big gains and and what are the main points for someone who is also around the 155 mark and trying to get bigger as well. I’m currently 157lbs at 5’6.5

[@PhilDaruStrong]

I used to walk around at 180lbs so I’m not too far off from where I was when I fought I currently sit at 202lbs I put on more muscle after I retired and did a full 2 years purely training for powerlifting and actually did a bodybuilding show as well. This took me higher in weight by using a caloric surplus diet and 6 days a week of strength and hypertrophy training. Now bringing my weight back down and doing more conditioning and strength power training my goal is to get down to 192 and get back to more fight specific training. My advise find your daily maintenance calories then slowly ramp that up each week along with training in higher volume but still at a relatively heavy weight 65-80% 1rm and work on global and regional exercises for main lift with isolated movements for lagging muscles.

[@rexhenderson7020]

@@PhilDaruStrong great advice, thanks coach! 💪😁

[@aidenog7380]

@@PhilDaruStrong so if I wanna fight a 155 I need to weight like 180

[@tman4life01]

@@aidenog7380 the guys fighting at 155 are rarely walking close to that weight. Khabib, Dustin, Tony, all of those guys are 190lbs outside of camp.

[@johannesschmid3500]

@@aidenog7380 i deprnds on how much weight you are able and willing to cut. Brcause it is indeed a very painful process, which can also be very detrimental to your health.

[@evilcolin]

Solid vid, one request tho: can you make a short summary just listing what you have in these kinds of videos? I swear by your hip vid, and I wrote up a list myself,but having one after the vid would help ppl like me put it to practice. Thanks

[@PhilDaruStrong]

Will do!

[@raymondr2821]

Knowledge is pwer

[@TheBoxingWorldTV]

You are awesome for sharing information to young and upcoming fighters like myself, I hope and wish to actually train with you in person..!

[@chitownp1noy]

Thank you, Phil!

[@charles_75.49]

Niceeee one 🙏 when are you planing to upload the wrestling dumbbell workout 💪🏻🤼‍♀️

[@PhilDaruStrong]

Wednesday

[@charles_75.49]

@@PhilDaruStrong 🔥🔥🔥

[@taekfute]

Thank you for going into such detail

[@Brndndutton]

This is Fantastic Information. 🙏🏼💙😎 Extremely Helpful.

[@kasperbj]

Can u make a video on how to start in this field and how to build ur body n joints .... All prerequisites basically .

[@WpnsCo2013OEF]

That's literally what the entirety of the Channel is my friend. Watch all his videos. Take the information that applies to you and get to work son!. 🤘

[@WpnsCo2013OEF]

Matt Wenning has more content on actual strength and fundamental movement development as well as advanced concepts (hes a world record lifter) those principles still apply here but they arent as focused on the dynamic aspect of movement per se. That's where Phil comes in. 🤘

[@kasperbj]

@@WpnsCo2013OEF I am taking about starting , his channel is more about improving while u already in the field

[@WpnsCo2013OEF]

@@kasperbj Dont over think it. These concepts are often generalized and concepts apply to newbies as well as advanced athletes. There's nothing to it but to do it my friend. I've been a competition athlete for 15+ years now. There is always more to learn and ways to tweak and improve on the fundamentals you already may or may not have. Pick one or two concepts/excersises you've learned and try to be consistent at applying them in your gym or at home. It all takes time and you will always be learning.

[@ImmaTbagyou]

If you're starting all you gotta do is keep starting, don't burden yourself with even more technicalities beyond what you need to know as a beginner, once you get the beginner phase-out the way then you can worry about the details

[@goodboyconformist]

Always great content! Thanks so much!!!

[@13LesTadO13]

Great video brother. You helped me look at my training a little differently from here forward

[@bradramsey3167]

Yes, more white board video's !!!

[@HevyToy]

Hi phil, Im so confused and need help. I need a 3 day full body plan for kickboxing, to add size and strengh

[@a129838552]

I’m also a boxer and a trainer and I once bought coach Daru’s online program only for one month But the knowledge I acquire is beyond my expectations Many things they didn’t teach in academies or gyms Also he didn’t just stick some common same exercise to you,we chat everyday and got a really exclusive personal program according to my condition and environment (I was in quarantine and the equipment and space is limited) Really recommend it,the money is worth it

[@tonyslaughter8954]

What if you’re training classical martial arts? Is the MMA/powerlifter program going to work?

[@adurman7071]

Or by online line training ..

[@Kino-ih7ry]

what do you mean by joint pre-requisite? and how do you train to strengthen your joints? wouldn't lifting and building muscle do that?

[@PremixedDoge]

I think he means when someone comes to him for training if they can't already do the lift with proper form or it causes them pain he avoids will avoid those lifts. I've worked with a lot of new lifters getting into power lifting and I can say that yes your joints will strengthen as you lift but your form must be perfected first

[@mooshy8241]

How many sets should I do about and how should I structure a workout?

[@youtubefarsi-8577]

Good stuff

[@mymartialartacademy2343]

Wow very good Sir you are doing great job keep it up! Oss!! Respect & Love From Pakistan Peshawar!!

[@tairapeace]

Damn I feel like I just took a physiology class or something lmao great info explained well

[@moritzmcintyre]

Thank you for the video. amazing work! I am starting the fight ready programm (bought it already). I am just not sure how to put it together with regular MMA workout during the week. I tried to ask via E-Mail.. well I will try here again ;)

[@PhilDaruStrong]

I’d do your weight training on the days you spar then your conditioning on the days off of sparring. I have a recent video that goes over it if you look back in the past uploads

[@moritzmcintyre]

@@PhilDaruStrong thanks Coach! I will check for the video!

[@boyjuice3414]

Hi sir do u have and exercise for knee pain for mma fighters

[@PhilDaruStrong]

Yes go back to some of my older videos

[@boyjuice3414]

@@PhilDaruStrong may I know where is it...

[@H14529]

@@boyjuice3414 check out the kneesovertoesg guy

[@Вось-ж5п]

Nice

[@MillerTheOfficialGaming]

What’s your opinion on using stretching and meditation or yoga in the recovery process?

[@qtip8907]

Great video...What are the benefits of upright rows?

[@terminator4974]

Swissbar king for shoulder presevation same with the safety squat bar

[@amhawk8742]

Does weight cutting affect strength to the point that it's better to walk into the cage 10lbs above the weight limit rather than 20lbs above the limit. So do some people come in heavier but because their muscles are drained (even if they're hydrated they're still not at 100%) they end up having the same level of strength as someone who walks in 10lbs lighter? And what would be the optimum amount of water weight to aim to cut 5% - 10%?

[@alexandriaarmstrong1459]

Is pin press a good alternate to floor press?

[@kiddapocalypse]

What do you think of developing tibialis anterior muscle in order to enforce armor against calf kicks and perhaps the muscle mass might contribute into stronger kicks?

[@nebulasupreme2009]

you workout everything but tibialis anterior… a mugger tries overpowering you… you get hit hard you laugh it off cuz you worked everything except… then the mugger hits your “achilleas heel” and you collapse and cry like a little girl… lose the fight and get stabbed 36 times in the heart

[@MoonLight-qw8sz]

Get a tib bar

[@teshunhao5131]

nice

[@maxanderson3733]

So how many times a week and per day do you think a plus size beginner should start with?

[@alfreddejesus2775]

why no push up?

[@MyCommentsRMaturelol]

amazing! where can I find out how to do the landmine coil presses?

[@333rdAlchemist]

Hey Phil, wondering what I should do to strengthen my tendons and ligaments. I have a bum ankle that keeps getting sprained and it feels weak, any advice?

[@PhilDaruStrong]

Isometrics have always helped me then transition into low level plyos for tendon stiffness

[@kirbyflynn499]

🙏💯🥊

[@maxb5957]

Max was here.

[@jovankostic494]

Hello Mr. Daru, I am an amateur mma fighter, how do I start with strength and explosiveness exercises from the equipment I only have, what exercises should I do and how many times a week?

[@PhilDaruStrong]

Jumps and throws checkout my body armor program it has that in there

[@abdouwahab5873]

Palm training iron

[@Iron-Bridge]

Dustin Poirier knew what he was getting working with Phil.

[@sedomartialart]

Don't talk much go directly with your training

[@nicopostigo123]

👍👍

[@yatinmahala2909]

Get an professional animator for better quality videos (friendly advice)🙂

[@WpnsCo2013OEF]

Funny how the only "sporting good store" that came to mind was Dicks.. I know.. I'm immature. Fight me about it. Haha

[@PhilDaruStrong]

Fight you 🤨

[@WpnsCo2013OEF]

@@PhilDaruStrong 🤣 Well if it's you Phil then it has to be Mario Kart or Fifa. 🤘😁

[@WpnsCo2013OEF]

Maybe a thumb war and a squat gauntlet 😉

[@peypeyleft5404]

Me sitting here eating cheetos and playing call of duty

[@scottmcinerney9817]

A bit too advanced for me lol

[@wallogator11]

Great content an Knows his stuff 👍🏼 but tries to over sell his mentorship and programs.

[@whitewolf6530]

Can you make french subtitile please ?

[@CrossJeniel]

Nice mma

[@adurman7071]

I'm in india ...can u help me with training...or anyone can com here if possible has personal trainer for me...what ever i will pay for him

[@Adam-yh3qy]

3

[@dinozolic6788]

1

[@jayaregomez]

LOL

[@sukmaidack]

There's a reason this big boy doesn't ever fight or throw hands, its because hes a body builder.

[@MrTroll378022]

Too much jargon. Good info though

[@secretfitnesstips4353]

Please translate your videos in Hindi language.

[@secretfitnesstips4353]

Many people will watch you in Hindi

[@terminator4974]

Captain of crush grippers

[@bigbodyvic7916]

Mr. Daru, I enjoy your content and all the information you've put out over the years.. My question, if you can answer or anyone else can, what program do you have that incorporates exercises like these? I want to purchase a program after my PHUL phase is over because I want to start grappling again but I don't want to lose some of my size and I want to keep most of my strength. Thank you if you and anyone can help me out. Continue being great!

[@PhilDaruStrong]

All of my programs consist of most of these exercises