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How much do pros train

Ah ok, yeh, sorry I did mean to finish my previous post by saying exactly that

Swap out some other sessions for the additional technical work
To me I gotta see how I feel to do anything. Managing resources. 38 not 26. More experience less natural elasticity and recovery. More knowledge and dedication. When you are 26 you got the body but your mind is all over the place.
Like Sto1c said. 1 session is a vague meassurement. It could be 1500 calories of work could be 400. So in the end see how I feel. Push it calibrate, optimize. I guess if you are an in shape athlete and 26 you can just go go go. But young people get tired too.
 
Now that I got the will for it my body is expiring. Compared to in prime people. Now that I want it I am starting to phisically fade. Or maybe it's just mental. 38 is not 58. I still got the same strength. But do I get the same life force.
 
Too much ego smashing too hard wanting to be impressive than going into the red and being tired the next 2 days. Balance. Push but within the green. Get into the red zone but recover from it. Hence data collection aka calibration and adjusting. Feels bad to be tired for 2 days. When you wanna train. Also sleep is key. Relaxing sleeping deep and long enough.
 
Do heavyweights train less ? Or at least less repetitions. Moving 110 is more tiring than moving 70 kg. I am tired. Rest day tomorrow.
 
You are asking all the wrong questions.

It doesn't matter what the pros do. You don't have their GPP / recovery to do what they do.

Can you do an 'easy' 10 km run every day? No? Then you shouldn't be asking about their work volume.

You're pushing 40 and suddenly decided you want to train like the pros because you're sitting home and have a lot of time on your hands. While I commend you for trying to do more and being more productive by trying to do too much you're sabotaging yourself. It's a bit like asking what some guy on gear does in a week or month and then trying to replicate his volume/intensity. You'll crash and burn.
 
you can do two a days for sure but it will require discipline on your part. I do it with baseball currently. Skill work, mobility work upon waking and then strength/condtioning/plyos at night.

You can do the same thing with pretty much any sport you want.

Choose your sacrifice.
 
Sometimes the best fighters come from the more difficult starting points. The hunger for success.
Mostly not I think. Conor, Arnold Allen, Ilia, Poirier, BJ...all examples I can think of where they had parents, a bro or partner to rely on. Less likely to train high volume if you've got rent to pay. With the financial help you can be choosey about what work to take, if any at all. Less missing sessions or having to get home from training at near midnight, shower, eat and then wake up for work at 5:30 (which I've done many times). That's why I rate Gomi even more highly after learning he was disowned by his father as a teenager. Or why I find young guys who sit at home with their parents smoking cigs and eating takeout and then say they can't afford to train, to be irritating.

End of the day hunger becomes irrelevant if someone can't get into the gym and get the quality volume in. Hunger doesn't win fights, training does.

Best base is going to be passion/hunger (which can come from hardship), combined with practical opportunity.
---

As for the question idk why training a few hours a day 6x a week isn't believable. "Hard" is relative, but it's largely skill work and is very recoverable if they have good fitness and are careful in some ways (eg don't have poor posture, warm up, don't keep doing things that cause bad types of pain). If people can work physical jobs and then train too, I don't see how it's not doable. The human body can adapt to a lot if it's gradual and then consistent. It's like doing a new physical job 2x a week and thinking fuck this is hard, but later you can do 6x a week. Actually I think it's actually easier to do more, because your body gets adapted to whatever you do...I found training harder when working in offices than when more physically active throughout the day. As long as a physical job isn't literally injuring you eg fking up your fingers. I find 2x a day 4 times a week pretty easy (assuming sleeping half-adequately), can still do extra pushups, pullups and/or solo drilling at the end, plus running a mile to the gym and easy jogging hills once a week (finishing with around 15 broad jumps) and some prehab at home a few days a week. I'm 100% sure my body can adapt to more volume and intensity, if built up conservatively and turned into habit.

Non-mma, I've seen on youtube a Korean high school where the judoka 2x a day 5 times a week. My old judo coach (a recent Olympian at the time) was devising a timetable and it was similar. Couple sessions a day, plus a few S&C per week, like front squats, split squats, plyometrics (depending on S&C level). I can't remember exactly.

Then some sports I believe the high level does WAY less training compared to MMA. Say field hockey in England (amateur sport here). 2x sport training a week, a competitive match at the weekend and running of some kind a few days a week. Many don't lift weights or maybe 2-3x/week. My dad coached at a strong level and this is the impression I have and I've seen it mirrored in research papers. However it'll depend vary between countries too, like some countries do more strength work, some countries are more likely to have dedicated S&C coaches at clubs rather than the general coach running everything, some countries have pro leagues. Probably some difference between in-season and off-season.

If you search online you can find training the old training logs of Seb Coe for middle-distance running, for the couple weeks before he set some records - can't remember if it was reflective of his year-round training. He ran 2x a day most days, one easy run, one fast session. Zapotek is another runner you can find info for.
 
You are asking all the wrong questions.

It doesn't matter what the pros do. You don't have their GPP / recovery to do what they do.

Can you do an 'easy' 10 km run every day? No? Then you shouldn't be asking about their work volume.

You're pushing 40 and suddenly decided you want to train like the pros because you're sitting home and have a lot of time on your hands. While I commend you for trying to do more and being more productive by trying to do too much you're sabotaging yourself. It's a bit like asking what some guy on gear does in a week or month and then trying to replicate his volume/intensity. You'll crash and burn.
It's too get a gauge

You don't gotta believe in me. That's my job.
 
Mostly not I think. Conor, Arnold Allen, Ilia, Poirier, BJ...all examples I can think of where they had parents, a bro or partner to rely on. Less likely to train high volume if you've got rent to pay. With the financial help you can be choosey about what work to take, if any at all. Less missing sessions or having to get home from training at near midnight, shower, eat and then wake up for work at 5:30 (which I've done many times). That's why I rate Gomi even more highly after learning he was disowned by his father as a teenager. Or why I find young guys who sit at home with their parents smoking cigs and eating takeout and then say they can't afford to train, to be irritating.

End of the day hunger becomes irrelevant if someone can't get into the gym and get the quality volume in. Hunger doesn't win fights, training does.

Best base is going to be passion/hunger (which can come from hardship), combined with practical opportunity.
---

As for the question idk why training a few hours a day 6x a week isn't believable. "Hard" is relative, but it's largely skill work and is very recoverable if they have good fitness and are careful in some ways (eg don't have poor posture, warm up, don't keep doing things that cause bad types of pain). If people can work physical jobs and then train too, I don't see how it's not doable. The human body can adapt to a lot if it's gradual and then consistent. It's like doing a new physical job 2x a week and thinking fuck this is hard, but later you can do 6x a week. Actually I think it's actually easier to do more, because your body gets adapted to whatever you do...I found training harder when working in offices than when more physically active throughout the day. As long as a physical job isn't literally injuring you eg fking up your fingers. I find 2x a day 4 times a week pretty easy (assuming sleeping half-adequately), can still do extra pushups, pullups and/or solo drilling at the end, plus running a mile to the gym and easy jogging hills once a week (finishing with around 15 broad jumps) and some prehab at home a few days a week. I'm 100% sure my body can adapt to more volume and intensity, if built up conservatively and turned into habit.

Non-mma, I've seen on youtube a Korean high school where the judoka 2x a day 5 times a week. My old judo coach (a recent Olympian at the time) was devising a timetable and it was similar. Couple sessions a day, plus a few S&C per week, like front squats, split squats, plyometrics (depending on S&C level). I can't remember exactly.

Then some sports I believe the high level does WAY less training compared to MMA. Say field hockey in England (amateur sport here). 2x sport training a week, a competitive match at the weekend and running of some kind a few days a week. Many don't lift weights or maybe 2-3x/week. My dad coached at a strong level and this is the impression I have and I've seen it mirrored in research papers. However it'll depend vary between countries too, like some countries do more strength work, some countries are more likely to have dedicated S&C coaches at clubs rather than the general coach running everything, some countries have pro leagues. Probably some difference between in-season and off-season.

If you search online you can find training the old training logs of Seb Coe for middle-distance running, for the couple weeks before he set some records - can't remember if it was reflective of his year-round training. He ran 2x a day most days, one easy run, one fast session. Zapotek is another runner you can find info for.
Well good that I got family then

Mighty Mouse and Merab did it while working full time construction

There are youtube advice videos on what jobs to work to support fighting aspirations. My 200 hours security job with 12 h shifts majorly ruined my trainining. I could've been wiser and found a more suiting job.
 
You are asking all the wrong questions.

It doesn't matter what the pros do. You don't have their GPP / recovery to do what they do.

Can you do an 'easy' 10 km run every day? No? Then you shouldn't be asking about their work volume.

You're pushing 40 and suddenly decided you want to train like the pros because you're sitting home and have a lot of time on your hands. While I commend you for trying to do more and being more productive by trying to do too much you're sabotaging yourself. It's a bit like asking what some guy on gear does in a week or month and then trying to replicate his volume/intensity. You'll crash and burn.
I don't feel old I don't look old

20250924_123522.jpg
 
Mostly not I think. Conor, Arnold Allen, Ilia, Poirier, BJ...all examples I can think of where they had parents, a bro or partner to rely on. Less likely to train high volume if you've got rent to pay. With the financial help you can be choosey about what work to take, if any at all. Less missing sessions or having to get home from training at near midnight, shower, eat and then wake up for work at 5:30 (which I've done many times). That's why I rate Gomi even more highly after learning he was disowned by his father as a teenager. Or why I find young guys who sit at home with their parents smoking cigs and eating takeout and then say they can't afford to train, to be irritating.

End of the day hunger becomes irrelevant if someone can't get into the gym and get the quality volume in. Hunger doesn't win fights, training does.

Best base is going to be passion/hunger (which can come from hardship), combined with practical opportunity.
---

As for the question idk why training a few hours a day 6x a week isn't believable. "Hard" is relative, but it's largely skill work and is very recoverable if they have good fitness and are careful in some ways (eg don't have poor posture, warm up, don't keep doing things that cause bad types of pain). If people can work physical jobs and then train too, I don't see how it's not doable. The human body can adapt to a lot if it's gradual and then consistent. It's like doing a new physical job 2x a week and thinking fuck this is hard, but later you can do 6x a week. Actually I think it's actually easier to do more, because your body gets adapted to whatever you do...I found training harder when working in offices than when more physically active throughout the day. As long as a physical job isn't literally injuring you eg fking up your fingers. I find 2x a day 4 times a week pretty easy (assuming sleeping half-adequately), can still do extra pushups, pullups and/or solo drilling at the end, plus running a mile to the gym and easy jogging hills once a week (finishing with around 15 broad jumps) and some prehab at home a few days a week. I'm 100% sure my body can adapt to more volume and intensity, if built up conservatively and turned into habit.

Non-mma, I've seen on youtube a Korean high school where the judoka 2x a day 5 times a week. My old judo coach (a recent Olympian at the time) was devising a timetable and it was similar. Couple sessions a day, plus a few S&C per week, like front squats, split squats, plyometrics (depending on S&C level). I can't remember exactly.

Then some sports I believe the high level does WAY less training compared to MMA. Say field hockey in England (amateur sport here). 2x sport training a week, a competitive match at the weekend and running of some kind a few days a week. Many don't lift weights or maybe 2-3x/week. My dad coached at a strong level and this is the impression I have and I've seen it mirrored in research papers. However it'll depend vary between countries too, like some countries do more strength work, some countries are more likely to have dedicated S&C coaches at clubs rather than the general coach running everything, some countries have pro leagues. Probably some difference between in-season and off-season.

If you search online you can find training the old training logs of Seb Coe for middle-distance running, for the couple weeks before he set some records - can't remember if it was reflective of his year-round training. He ran 2x a day most days, one easy run, one fast session. Zapotek is another runner you can find info for.
Mainly financial security...

A) frees up time to train since dont have to work, like in russia where ammys are supported by goverment so its their job to train hence 2x a day practise.

B) Covers your ass if seriously injured and unemployed due to it

C)Helps with plan B if fight career doesnt workout

Or you can be like my former mma coach whos body is fucked up ,has to eat pain pills to function, has no education and has to live on welfare in late forties plus massive debts due to taking care of injuries and other expences

Good guy but did everything wrong thinking about life after his career

(Also got wounded in ukraine but his body was broken before that already in mma stuff)
 
Mainly financial security...

A) frees up time to train since dont have to work, like in russia where ammys are supported by goverment so its their job to train hence 2x a day practise.

B) Covers your ass if seriously injured and unemployed due to it

C)Helps with plan B if fight career doesnt workout

Or you can be like my former mma coach whos body is fucked up ,has to eat pain pills to function, has no education and has to live on welfare in late forties plus massive debts due to taking care of injuries and other expences

Good guy but did everything wrong thinking about life after his career

(Also got wounded in ukraine but his body was broken before that already in mma stuff)
Well than have you thought about not being Russian ?
 
Maybe sometimes I had the time and comfort to train but I perhaps I had other problems. Then later also work and distractions or obstacles.
 
The idea more top sports people come from comfort than hardship is ass about face
 
It's too get a gauge

You don't gotta believe in me. That's my job.

I understand but it's a fool's errand (expression) . Are you really thinking you can replicate what the pros do at 38?

I truly wish you all the best but it's likely a waste of time. I would set more realistic goals(3-4 days per week sparring, a couple lighter strength training workouts, some conditioning after sparring, etc). I would also set short and long term goals to build on.

How many days do you jog? Unless you're sick or injured it should be every day. How many KM can you run? You should do more week to week or month to month. It has to become so easy that it becomes a recovery not a workout. A 5 km run should be a light warm up.

I personally don't have this and never had this level of physical development/conditioning. This is what most (pro) athletes develop first and foremost. It allows you to increase the volume of work and improve recovery. Most training books will tell you to build your general physical preparedness before doing crazy sports specific training/programming. So before you start blasting your 2 a days SSP with sparring or training you need to make sure you have the capacity to recover from even one a days. This becomes increasingly challenging the older you get. Can it be done? Sure, for a short time, before you burn out. I would approach it slow and steady.

I don't feel old I don't look old

View attachment 1114348

I am glad you feel well/young but athletically you're not the same as you were at 25. You're not a pro athlete so it doesn't matter. You also never had that level of development to get back to(muscle memory of sorts). Just keep grinding and doing what you enjoy at a more reasonable recreational level.
 
I understand but it's a fool's errand (expression) . Are you really thinking you can replicate what the pros do at 38?

I truly wish you all the best but it's likely a waste of time. I would set more realistic goals(3-4 days per week sparring, a couple lighter strength training workouts, some conditioning after sparring, etc). I would also set short and long term goals to build on.

How many days do you jog? Unless you're sick or injured it should be every day. How many KM can you run? You should do more week to week or month to month. It has to become so easy that it becomes a recovery not a workout. A 5 km run should be a light warm up.

I personally don't have this and never had this level of physical development/conditioning. This is what most (pro) athletes develop first and foremost. It allows you to increase the volume of work and improve recovery. Most training books will tell you to build your general physical preparedness before doing crazy sports specific training/programming. So before you start blasting your 2 a days SSP with sparring or training you need to make sure you have the capacity to recover from even one a days. This becomes increasingly challenging the older you get. Can it be done? Sure, for a short time, before you burn out. I would approach it slow and steady.



I am glad you feel well/young but athletically you're not the same as you were at 25. You're not a pro athlete so it doesn't matter. You also never had that level of development to get back to(muscle memory of sorts). Just keep grinding and doing what you enjoy at a more reasonable recreational level.
I never said I am doing 2 a day. I did 5 a month last year. This year 12-15 a month. Now the last 4 weeks I did as much as I can which might be 4 a week on average. I don't track it don't plan it. Do what I can. If I slept well, which is most days. If I got the central nervous system and overal body and brain regeneration to work I do it. My muscles never get sore anymore. Now my joints tense up a bit. As for jogging I am a 182 cm 111 kg guy. I jog in the fitness gym on the threadmilm and in the empty course room for sprints. Use diverse cardio machines. Kick punch knee elbow for cardio. Rarely do a swim.

You're 41 ? How much do you weigh how tall are you ? Heavy guys, especialky stocky, have a hard time running a lot and distances. I also like to jump rope
 
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I went hard for 1 hour and than did 30 min extra on saturday. I´m still tired from it. Sunday just did a bit weights, felt it. Monday class. Felt it. Today rest. Tomorrow wegihts + cardio + diverse small excercises. Thursday come full energy to a hour of sparring. Take it from there. It´s like I "burned" myself. I got sort of sick from it and kept going. I go extra hard on the bag solo. It´s just a habbit. I need to find more medium intensity. Or adapt. Basically maange it so it makes sense. It´s all by feel anyways. It´s not like I got a manager or personal coach. Just train bro. Go. Draw conclusions. Experiment. Adapt. I can do pitter patter bag work for 2 hours too and not be tired.
 
What I´m extremely behind is having spent the last 10 years without regular training. Mostly went sometimes. Sometimes don´t even train. Sometimes do well. It´s all from 17-23 where I did the most training. Afterwards, just spurts, never dedicated or consistent. Even some years barely any training. Other 38 year olds who are pro athletes basically worked out the last 20 years in a row. I am not like that. And the small amount of cigaretes I smoke can´t be so good. But I love doing this. But I would always do some sparring eventually somewhen. A lot 17-23. Than later also here and there. Never got out of it. Always collected "data" or you can call it experience. And just thinking bout the sport daily. Watching it too. Like for 2 years I was smoking flowers everyday and yeah, after work instead going to the gym, smoke than lose all my power. Now some smoke and go but I get tired or lazy. I also was a hash smoker not weed. Mostly. Or whatever reasons I used to skip gym. Mostly I would go ocassionaly weather fitness or some kickboxing boxing. Also hit the bag at the fitness gyms. I never left it entirely.
 
I never said I am doing 2 a day. I did 5 a month last year. This year 12-15 a month. Now the last 4 weeks I did as much as I can which might be 4 a week on average. I don't track it don't plan it. Do what I can. If I slept well, which is most days. If I got the central nervous system and overal body and brain regeneration to work I do it. My muscles never get sore anymore. Now my joints tense up a bit. As for jogging I am a 182 cm 111 kg guy. I jog in the fitness gym in the threadmilm and in the empty course room for sprints. Use diverse cardio machines. Kick punch knee elbow for cardio. Rarely do a swim.

You're 41 ? How much do you weigh how tall are you ? Heavy guys, especialky stocky, have a hard time running a lot and distances. I also like to jump rope

I am 43 182cm 106kg. I am now the fattest I've been.

I'd venture a guess most amateurs or club level guys overestimate their training intensity compared to the pros. Hitting a heavy bag for a bit is a far cry from what the pros do.

My best mile run has been a miserable ~6:30 when I was 98kg 17 years ago. I was always pretty good at sprinting for very short distances. Most people never expected me to be as explosive as I was for my size. I crushed our class's soccer guy who ran 4:30 mile in 50-100 meter sprints. I think I did 100 squat thrusts at a laughable 5-6 min mark(maybe even worse I can't remember any more). My other classmate friend did them in like 3:30min at 75kg.

Your body is one unit. It doesn't matter if it's your muscles, joints, nervous system, etc everything has to be able to sustain your level of work.

My point is you need a very high level of conditioning/general fitness to perform at the level the pros do.

I would die just doing Steph Curry conditioning warm ups before he even begins his basketball shooting drills. Then I would get tendonitis from trying to do what he does with ease flinging the ball at the hoop.

Just don't go overboard is all I am saying.
 
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