Justin Gaethje's Running Routine (Super Smart)

Summary

In this video, the focus is on Justin Gaethje's exceptional cardio training routine, specifically his hill runs. The host discusses the benefits of short, intense hill runs over long, flat ones, highlighting how they mimic the grind of a fight. Gaethje's coach reveals his 15-minute hill sprint, aligning with the duration of his fights. The video emphasizes the importance of hill runs for injury prevention and career longevity, suggesting they are key to achieving top-tier cardio for martial artists.

Takeaways

• 🏋️ Justin Gaethje's cardio is exceptional, and a significant part of it comes from his running routine, particularly hill runs.
• ⛰️ Gaethje runs uphill for 15 minutes from bottom to top, which mimics the duration and intensity of a fight.
• 💥 Hill runs are a mental and physical grind, helping fighters prepare for the challenges of a tough match.
• ⏱️ Gaethje's hill runs match the length of his typical fight rounds, which helps in building stamina and simulating fight conditions.
• 📈 Consistently beating personal records, like Gaethje's coach noted, is a part of his training motivation.
• 🤕 Hill runs are less likely to cause injuries compared to flat runs, reducing the impact on joints and promoting longevity in training.
• 🏃 Short, intense hill runs can be more effective for building cardio compared to long, flat runs, especially for fight preparation.
• 👊 Fighters who focus on challenging workouts like hill runs are better prepared for the physical demands of a fight.
• 📅 Gaethje includes hill runs in his routine at least once a week, which is an integral part of his conditioning.
• 🔥 The hill run routine is not only about physical endurance but also about mental toughness, critical for any fighter aiming for peak performance.

Q & A

What is the main focus of the video script about Justin Gaethje's training?

The main focus of the video script is to analyze Justin Gaethje's cardio training, specifically his hill running routine, and discuss the benefits of this type of training for martial artists.

Why does the speaker believe hill runs are beneficial for fighters?

The speaker believes hill runs are beneficial because they simulate the grind and mental battle of a fight, help recreate the time and difficulty of a fight, and are less prone to causing injuries compared to long flat runs.

What is the duration of the hill run that Justin Gaethje does as mentioned in the script?

Justin Gaethje's hill run lasts for 15 minutes from bottom to top.

How does the hill running routine relate to the duration of a typical fight for Justin Gaethje?

The hill running routine relates to the duration of a typical fight as it lasts for 15 minutes, which is the exact length of most of his non-title fights, helping him condition his body for the fight duration.

What is the speaker's personal experience with hill runs in relation to injury prevention?

The speaker finds that hill runs are less impactful on the body compared to long flat runs, allowing for daily training without the risk of injuries that can occur from the repetitive impact of flat runs.

Why does the speaker recommend hill runs for martial artists looking to improve their cardio?

The speaker recommends hill runs because they are more challenging and can simulate the physical demands of a fight, leading to improved cardio without the high injury risk associated with long distance flat runs.

What is the speaker's opinion on long-distance flat runs for cardio training?

The speaker believes that while long-distance flat runs are easier and may be preferred by some, they are not as effective for building the intense cardio needed for high-level martial arts performance.

How does the speaker suggest incorporating hill runs into a training routine?

The speaker suggests incorporating hill runs as the main focus of the cardio training, with warm-up jogs and sprints before and additional exercises after, depending on the individual's needs.

What is the significance of the hill run's duration matching the fight time for Justin Gaethje?

The significance is that it helps Gaethje condition his body to perform at a high level for the exact duration of his fights, which can be crucial for maintaining stamina and performance.

What is the speaker's advice for those who find hill runs difficult?

The speaker advises that despite the difficulty and discomfort of hill runs, they are essential for building the type of cardio that can give a fighter an edge in the ring.

Outlines

00:00

🏃‍♂️ Justin Gaethje's Hill Running Cardio Routine

The video focuses on the cardio training routine of UFC fighter Justin Gaethje, particularly his hill running. The narrator discusses the benefits of hill runs over long, flat runs, emphasizing the mental and physical grind that hill runs can simulate, which is similar to the challenges faced in a fight. The video highlights a specific training clip where Gaethje runs up a hill for 15 minutes, which aligns with the average length of his fights. The narrator shares personal insights, suggesting that hill runs are not only beneficial for recreating fight conditions but also for reducing the risk of injury and increasing longevity in one's fighting career.

05:00

🥋 The Importance of Hill Runs for Martial Artists

In this segment, the discussion continues on the importance of hill runs for martial artists, contrasting them with the traditional long-distance, flat runs. The narrator argues that hill runs are more effective for building stellar cardio, which is crucial for outperforming opponents in fights. The video points out that high-level UFC fighters like Gaethje opt for hill runs over long, slow-paced runs, indicating a shift towards more intense and focused training methods. The narrator encourages viewers to incorporate hill runs into their training, despite their difficulty, to achieve optimal cardiovascular fitness and enhance their performance in martial arts.

Keywords

💡Cardio

Cardio refers to cardiovascular exercise, which is any exercise that raises your heart rate to improve heart health, lung function, and overall fitness. In the video, the focus is on how Justin Gaethje's cardio routine, particularly hill running, contributes to his exceptional endurance in the UFC. The video suggests that hill runs are a more effective way to build cardio for combat sports than traditional long-distance running.

💡Hill Runs

Hill runs are a form of running exercise that involves running uphill, which can be more challenging than running on flat terrain. The video emphasizes the benefits of hill runs for building strength and endurance, especially in the context of martial arts. It mentions that Justin Gaethje uses hill runs as part of his training, which helps him maintain a high level of cardio fitness and prepare for the physical demands of a fight.

💡Mental Battle

The mental battle refers to the psychological aspect of enduring physical challenges, such as a tough fight or a grueling workout. The video script suggests that hill runs can simulate the mental battle of a fight, where one must push through discomfort and fatigue to continue performing. This concept is used to explain why hill runs are beneficial for martial artists, as they train both the body and the mind to endure hardship.

💡Grind

In the context of the video, 'grind' describes the tough, laborious effort required to push through a challenging workout or a difficult part of a fight. The video mentions that hill runs need to be a grind, meaning they should be difficult and demanding, to effectively mimic the conditions of a real fight and to build the necessary resilience and stamina.

💡UFC Embedded

UFC Embedded is a series of videos produced by the Ultimate Fighting Championship (UFC) that provide behind-the-scenes access to fighters' training and preparation for upcoming fights. In the script, the video creator references a specific UFC Embedded episode that focuses on Justin Gaethje's running routine, highlighting the importance of understanding how top fighters train.

💡Fights and Bouts

Fights and bouts in the video refer to the actual combat sports events where martial artists compete. The video discusses how hill runs can be tailored to mimic the duration of a fight, with non-title fights typically lasting 15 minutes and title fights lasting 25 minutes. This training method helps fighters prepare for the specific time demands of their competitions.

💡Injury Prevention

Injury prevention is a key concept in the video, which suggests that hill runs are less likely to cause injuries compared to long-distance running on flat surfaces. The video explains that the impact on joints and muscles is reduced when running uphill, which can help martial artists maintain their training regimen without the risk of injury that comes with high-impact exercises.

💡Longevity

Longevity in the video refers to the extended duration of an athlete's career, which can be influenced by the type of training they engage in. Hill runs are presented as a way to increase the longevity of a martial artist's career by reducing the risk of injury and allowing for consistent, high-intensity training without the wear and tear associated with other forms of cardio.

💡Routine

A routine in the context of the video is a specific set of exercises or activities that an athlete follows as part of their training regimen. The video discusses Justin Gaethje's hill running routine and how it contributes to his exceptional cardio fitness. The routine is detailed as a 15-minute hill run, which is meant to simulate the duration of a typical fight.

💡Recreating the Fight

Recreating the fight in the video means simulating the conditions of an actual combat sports match through training. Hill runs are highlighted as a way to recreate the physical and mental demands of a fight, including the endurance required to last through a grueling bout. This training approach helps prepare martial artists for the real challenges they will face in competition.

Highlights

Justin Gaethje's cardio training is a focus of the video, particularly his hill running routine.

The importance of understanding and replicating the mental and physical grind of a fight through training is discussed.

Hill runs are recommended for their intensity and similarity to the demands of a fight.

Gaethje's hill run routine involves a 15-minute run from bottom to top of a hill.

The video compares hill runs to flat and long runs, emphasizing the benefits of the former for martial artists.

The video mentions that Gaethje's hill run duration aligns with the length of his fights.

The video suggests that hill runs can help mimic the time and difficulty of a fight.

The host shares personal experience with hill runs and their impact on fight preparation.

Injury prevention and reduced impact on the body are cited as advantages of hill runs.

The video argues that hill runs can lead to better cardio and performance in fights.

The video challenges the notion that long-distance running is the best method for martial artists.

The importance of difficult but effective training methods like hill runs is emphasized.

The video concludes by encouraging viewers to incorporate hill runs into their training for better cardio.

A call to action for viewers to like the video and subscribe to the channel is made.

Transcripts

what's up guys welcome back to the

channel today i want to focus in on

justin gaichi's crazy cardio and in

particular i want to look at a little

clip i saw of him running in the new ufc

embedded where they were focusing in on

exactly what he does for his running

routine i think it's very interesting i

think you guys will find it very

insightful

[Music]

so what i've tried to do throughout the

years what many of you on the channel

are trying to do is you're trying to

collect information on how to become a

better martial artist and this is

something that i spent a lot of time

doing watching the best fighters in the

world

seeing what their routines are trying

out their routines and then whatever

worked for me absorbing it and

continuing to use it and justin gaichi

has some of the best cardio we have ever

seen in the fight game and we often need

to look and see why does this guy have

such exceptional cardio now it's not

always going to be boiled down to one

reason like there's one exact routine he

does

but we can look and see something that

he does and try it out and one of the

routines that i've used throughout the

years has been hill runs

but not super crazy long hill runs short

ones now in this ufc embedded we see

justin gaichi head up a hill and he runs

for 15 minutes from bottom to top and

this is very similar to something i do

and i want to talk about the benefits of

this type of run versus flat and long

now my first idea behind hill runs and

short ones is it needs to be a grind it

needs to hurt because if you've ever

been in a fight that's not either going

your way or your opponent's really tough

or they're in really good shape it's a

grind and there's a mental battle to it

and if you pull back you give the edge

to your opponent so getting on the hill

heading up and getting halfway through

and having your legs just start to

sizzle and then once your legs start to

sizzle your heart starts to pump and

then you get even further up and your

body just wants to stop on you when you

have that type of situation you are

helping to recreate the fight and that

is one of the reasons i think justin

gaichi is on the right track obviously

he is but it's one of the reasons that i

like the run that he's doing and i want

to share it with you guys reason number

two that i like his run is we see a

little clip of his coach showing that at

bottom to top it's 14 minutes and 30

seconds he sets a new record his

previous record was something like 1508

when we look at a fight for him his

average fight if it's not a title fight

we're talking three five-minute rounds

which is 15 minutes exactly what he's

doing for most of his bouts now this

upcoming one is a title fight so it's 25

minutes but still you get this similar

running point the similar time to your

competition now i have a hill literally

right here like i can take about 30

steps and i'm at it and this has been

one of my running routines for such a

long time and from bottom to top if i'm

going fast is about seven eight minutes

which again for me is about the right

time for a non-title fight in the

kickboxing world that's me pumping from

bottom to top if i ease back a little

bit it's more like nine or ten minutes

and this is exactly what we want we want

to recreate the fight time now this does

not mean that the nine minutes is the

only thing i do obviously i need to do a

warm-up jog usually i'll do some warm-up

sprints just to make sure my heart

rate's elevated before i start that hill

work and then when i'm done i might add

in something else but really the bread

and butter of the whole routine is that

nine minutes going up the hill because

it's recreating the length of the fight

and as we already said it's recreating

the difficulty of the fight the third

reason which justin gaichi's coach

points out that hill runs are so

fantastic and something that i've

thought for a long time and agree with

is you're less prone to get injured when

you're running hills when you run on

flat at least for me anything over five

kilometers my hips my knees my shins my

feet they all take so much impact that

by the next day i'm going well i don't

want to do another one of these runs for

a week but i can go and do a hill run

every day of the week and because like

we said the incline is so steep we don't

need to run as far so we can go and do a

two kilometer hill run and get a crazy

hard workout whereas if we're on flat

two kilometers is not great and we have

to probably you know double that triple

that quadruple that it doesn't really

have the same difficulty level

but overall for me the big thing is less

injury less impact on the body more

longevity for my career and less chance

that the day after i'm gonna have

injuries which are just gonna slow up my

training hell runs justin gaichi is

doing them he's doing them very similar

to the routine that i've ended up adding

in throughout the years and i think it's

fantastic when we see some super high

level ufc fighters doing runs that are

not 10 kilometer runs that are not that

slow drawn out pace but then mean

grind climbing up a hill when you can do

that i think you're on the right track

to getting that stellar cardio and some

people i think kind of kid themselves

and they're like no no no the long

distance is the way to go but it's not

as hard and if you really want to have

your cardio on point you need to just go

okay you know what the 10 15 minute hill

run is nasty it's awful i don't want to

do it but i do of course i'd much rather

go for a six seven kilometer flat run

aside from the joints being injured it's

much easier but those hill runs are

where you're really going to set

yourself up to become a cardio king and

when you have phenomenal cardio you're

going to be able to outperform your

opponent in so many aspects so i hope

you guys enjoyed this episode a look

into justin gaichi's running routine i

don't know if this is the only type of

running they do because in the embedded

episode they say every saturday they

utilize this run so maybe on other days

of the week he's using other runs or

maybe he's a strict hell runner i really

don't know but i wanted to share this

with everybody out there and i hope it

helps your training routine i hope it's

beneficial if you guys enjoyed the

episode please give the video a like if

you haven't already join the channel get

subscribed train hard guys i'll see you

back here soon for another video