10 Minute Shoulder Conditioning Workout For Fighters | FOLLOW ALONG

10 Minute Shoulder Conditioning Workout For Fighters | FOLLOW ALONG

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00:00
what's up guys earlier in the year with all the lockdowns i was providing you guys with lots of at-home workouts but i kind of got away from that first off because a lot of gyms have opened back up and second i've been putting in my own work doing jiu jitsu doing my own runs and then teaching my kids program and working out with them but i do want to stay diligent on providing some at-home workouts especially short ones that are 10 minutes because you can do these just like that sort of impromptu workouts and i want all these to serve a purpose so today we're going to be burning down the shoulders why is it important to burn
00:31
down the shoulders well it makes it that much easier to keep your hands up to not have them drop and drop and start to fade out the further you get in the fight or the further you get in a hard sparring class so intro first guys and then we will jump right into the shoulder conditioning workout [Music] for the at-home workout guys i like to keep the amount of tools that we need down to a minimum so i'm not going to ask you guys to get any hand weights or anything like that an easy way to increase the weight on the
01:06
arms is just to grab a pair of gloves so i'm just going to grab i'm going to grab these lovely k1 gloves today i'm going to throw these on and these will just provide a little bit more weight you guys need to run off and grab your gloves just pause the video i would suggest depending on how you want to condition your arms if you want to be really mean get your 16 ounce gloves if you want something a little smaller i'm only rocking eights today these are just little they're so hard little k1 8 ounce gloves so just half a pound if i really wanted to burn down i could go bigger but i'm not getting ready for a fight at this moment so i'm not too
01:38
concerned about my shoulder conditioning peeking out and all you guys are going to do with me is follow along we're going to do five minutes non-stop we're going to take a short pause for a water break and then we'll jump right back in and complete the rest of the workout so we have a whole 10 minutes your goal is to drop the least amount of times as possible so if our arms are out or if we're punching up or whatever we're doing you have to go okay that's no good we want to get through that we want to learn to just hold it up no matter how bad it is and then once we can do that or we can keep punching up or whatever we're doing
02:09
it's so much easier to just hold our hands up high and always bring our hands back to our head if you can't do that you can't protect your head you're going to have issues inspiring or the fight so guys if your gloves are on and you're all set let's get started all right time in and arms up and we're just from here gonna just float our arms up down up down if i go slow it's not too hard so try to go for some speed make it almost like a twitch muscle up down thing you won't get it really fast but that's what you're trying for and that'll burn our shoulders up that much quicker
02:39
focus on deep breathing going from about ear level just below jaw level keep the arms locked pause hold for 10 seconds once we're done holding for 10 seconds we're going to bring our palms to meet together in front of our body and then right back out to this position and go not too fast a little pause at each point as i draw my arms back i squeeze my shoulder blades together surprising how quickly
03:17
the first minute goes and then bit by bit the minutes get longer and longer they seem like they get longer we're already one minute in but we're doing five minutes we've got another five seconds here beginning is the easy part and go to your fighting stance and punch up you don't have to look up by lifting your chin you just keep your head neutral and just glance up like you're looking up at your eyebrows nice full extension on the arms hands ball right back to the cheeks
03:52
and just keep punching up we just want to learn to stay consistent with that shoulder fatigue and be able to fight through it and not have to take those arm shakeouts if i'm fighting somebody and i see them shake out their arms i go oh that's a point for me he's going to fade out before i do you want to be able to even if your arms are fading out not to show it almost like you got your poker face on let's change it to uppercuts fairly fast ones won't worry about pulling back to our head we're just trying to pump the arms up
04:27
and down and just increase that shoulder burn 20 seconds here it's always good for me to do these drills with you guys because i get to keep up on my shoulder conditioning five seconds and we're going to go back to placing our arms out to the side and up and instead of your level we're going up to top of head level just hold it there halfway through our first five minute round breathe deep when the arms start to really fade out you want to teach
05:12
yourself that you can do it and not just drop every time it gets a little bit hard and let's drop down to your level or sorry chin level let's go arm circles backwards let's go back to speed you've got less than two minutes and arm circles forwards think of it as the last round in your two or in your amateur fight it's the last round you're probably doing three rounds you got one more hands have to stay tight to your head when you can hold your hands up and not need breaks there's less chance of
05:46
people tagging you because you fatigue and you cannot protect your head properly fight right through no break i'm starting to feel it myself and pause next one we're going to go to our fighting stance we're going to go straight punches but not towards the ceiling just right towards the screen or me right towards the camera we're going to go for 20 seconds and go i like to go from those motions where we're holding to now punching where i have to fight
06:19
through the pain and still try to get some speed up now elbows tight don't let them flare up still twist your hips hold in front we're gonna butter or sorry flutter arms up and down for 10 seconds as fast as you can ready and go i got a timer just off to my right that's why i keep looking off to the side checking our time and pause we've got 30 seconds more then we take our break next one we're going to crisscross our arms
06:56
as fast as we can 10 seconds then we'll do a 10 second hold go and then we're done got the burn keep it up keep it up hold your arms are shaking if they're if they're actually just shaking away i don't care you hold it up fight through the pain time guys get a sip of water take a rest we'll take about one minute here and just relax if you need to you can stretch roll out
07:36
your shoulders if you go through that first round without dropping it's spectacular we're only going for a one minute break just like the fight and then we're gonna repeat a second time and here we go guys 20 seconds if you need to get your gloves back on because you're taking a water break throw them back on make sure you're ready 10 seconds my shoulders are feeling it a little bit of a burn there this is where we fight through on the second round this is where the real champions are made now
08:08
and up and out we're going to open our hands as much as we can and we're gonna close through the glove and one two three four five six seven eight nine ten one two three four five six seven eight nine twenty same thing in front one two three four five six seven eight nine ten one two three four five six seven eight nine twenty hands up to the head jabbing as fast as you can go other hand stays tight tight to the head
08:40
we're gonna in a second switch we're just gonna pivot to the side and we're gonna jab off our other hand which means the other leg needs to take the lead and switch try not to move your other hand it just locks to your head and uppercuts just like we did before as fast punching straight up you can punch like this there's no reason you can't make it through your rounds in a fight two minutes probably doing three of them maybe five if you're fighting for a
09:27
title if you can keep up with this you can make it through those at least shoulder-wise then there's still cardio and light conditioning to take care of and up and out at your level or just holding steady arms are locked same thing we're going to pull them up in front of our eyes and hold them around eye level we are just at two minutes in now good i want you to bend your elbows
10:15
hands out in front and a little pulse up and down when you go up go as high as you can makes it so much harder i can already feel my traps just exploding in pain if i go like this not so bad it's up as high as i can flare those elbows up halfway through our second round hold it up pause it at max height hold there for 10 seconds and alternating hooks oh we got the burn now up through the traps and shoulders
10:58
trying to keep the pace fast straight punches up only got two minutes more again just like last round think of the last two minutes is your final round in the fight there's no dropping now straight punches in front pick it up on the speed change it to uppercuts go to the side we're finishing this round with holds or fast uppercuts and the fast uppercuts are going to explode with everything you have imagine it's a it's a frantic like ryan garcia paste
11:47
uppercuts where you're just trying to get as many off as you can you can probably get somewhere between four and five uppercuts per second all right 10 seconds on 10 seconds off starting with uppercuts and go out breathe we got one minute left oh this is gonna hurt back to uppercuts go speed and out yeah make sure you breathe through this part recover
12:37
and go last 30 seconds oh this is the last hold and then the last set of straight punches follow three two one everything you have three two one and down oh boy all right like i said guys if you can get through that drill and not have a fail not have to drop because your arms are so fatigued your shoulders are so fatigued you're doing a very good job you're
13:24
setting yourself up to be able to make it through sparring rounds or fight a full fight without having to drop so important something i've worked on ever since i had my first amateur fight so i went oh my arms are so heavy now my arms don't get heavy because i do these types of drills guys do me a favor in the comments below let me know if you want me to continue with the style of workouts we can do ones for the legs the stomach the arms if it's something you still want short a little impromptu workouts that you can do at home i can put more together but i need to know if it's something you
13:55
guys want so a little comment would be great if you guys enjoyed the workout today give the video a like if you haven't already get subscribed train hard guys i'll see you back here soon for another video

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