Tap to unmute

How to Improve as fast a possible- Coach Zahabi - AMA 126

  • Опубліковано 28 лют 2023
  • Today I answer your top questions and on top of the list is a question from Jasper who asked "Do you have any theories for why some guys can progress so fast in the sport (Ciryl gane) and possess insane levels of fluidity while others train their whole lives and can’t look like that. More physical or neurological?" Lets get into it! then I will move on an open up the discussion to absolutely anything.
    In this follow-up to Coach Zahabi’s best selling Strong & Stable Knees 4 Life,, In Strong & Stable Running 4 Life you will discover the secrets unlimited cardio and greatly improve body composition.
    Buy Here www.jujiclub.com
    use promo code levelup50off and get 50% off your order!
    What is the number one way to improve body composition? Running! What is the number one way to naturally increase hormones and remain young? Running! What is the greatest way to prepare yourself for the intensities of combat? Running!
    When you run (Sprint) you burn more calories per second than you do in any other possible human activity! There is nothing as intense as running (sprinting) when it comes to calories per second. By acclimating our body to running (sprinting) we can now easily reach new heights of intensities in our chosen sport. Simply practicing your sport of choice will never allow you to achieve your highest potential in that sport! This is a well known secret of elite trainers: by sprinting regularly you will quickly improve your tolerance to increased levels intensity, your grappling/MMA sessions will seem tame in comparison. Still, it is crucial however that your running routine not take away from precious mat time. This is why Coach Zahabi has included a PDF Guide with sample workouts and details on exactly how to incorporate a running program for combat athletes.
    Most important of all, you will learn proper running technique that will allow you to decrease recovery time, decrease inflammation and eliminate injury. You will be able to run faster, further and pain free. Coach also demonstrates the Dynamic Warm-Up and how to shuttle run, a variety of “cut backs” techniques that will allow you to develop world class legs and a respiratory system that will never quit!
    Coach will also teach you the best method for increasing the size of your calfs! Forget expensive calf raise machines, forget doing countless reps hoping to see your calfs grow. Coach Zahabi will teach the easiest way to safely use leverage against your calf and force them to grow.
    This instructional runs for over 1hr with zero dead time or fluff and includes a PDF Companion Guide! You get the equivalent of what you would learn in a 3-hour seminar. Coach loves to get straight to the point. You will waste zero minutes watching this video. Every single minute in this video is educational.
    Stay at the Tristar Dorms and Train at Tristar Gym with Coach Zahabi - Email tsdorms@gmail.com and reserve your room.
  • СпортСпорт


  • Tim R
    Tim R 2 місяці тому +65

    52:57 "The true science of martial arts means practicing them in such a way that they will be useful at any time, and to teach them in such a way that they will be useful in all things." - Miyamoto Musashi, 1643

  • Raymond Aloni
    Raymond Aloni 3 місяці тому +100

    Firas you are a saint for sharing years of wisdom in just two hours without asking anything in return. Thank you.

  • mcnulty
    mcnulty 2 місяці тому +24

    I don't even practice martial arts (...yet) but often tune into this channel. Always enjoy Firas' insights and it motivates me to improve in life.

    • Dim Pap
      Dim Pap 2 місяці тому +2

      If you playing with the idea, to do martial arts i would rather start today than tomorrow. Just find a gym in your area and go to the practice , i promise you will never regret that you wasnt w8 for another day/week/moth/year. You will never feel more welcome than in a martial arts gym.

    • Jerry H
      Jerry H 2 місяці тому

      I'm a professional gramby roller and watch because he is so good!

  • xbluedreamx
    xbluedreamx 2 місяці тому +3

    Coach thank you so much for putting out so much knowledge for free universally, you’re the best and my favorite podcast I continue to watch religiously. So interesting and so much to learn from you god bless you and your family+stable of martial artists and students🙏🏽

  • باسل
    باسل 3 місяці тому +14

    I love these types of videos…don’t stop giving us ur experience ❤

  • Younes Benaddi
    Younes Benaddi 2 місяці тому +3

    Thank you coach sharing the experience that you wife had with arthritis, I ve been dealing with it myself for 5 years now.
    I will check out the books, and if someone has any recommendation on that topic I will really apreciate.
    Thus far the best thing I used for it was green clay

  • Big Gainz Grappling
    Big Gainz Grappling 2 місяці тому +4

    thanks firas. love your wisdom and calm insights.B HOP most disciplined boxer i know of. the man won the championship and afterwords allowed himself to have 1 single slice of small cheesecake from the local diner after as a reward. that story always stuck with me
    he was probably in bed and back in the gym the next day

  • Kado
    Kado 3 місяці тому +8

    One of the best AMA Coach. One day I will come inshAllah from Germany to Tristar to train with you. BarakAllahu feek.

  • Nick Alli
    Nick Alli 2 місяці тому +2

    In-line speed skating since I was 6 gave me really good coordination/ balance. And taekwondo since 8 as well gave me a lot of managing distance and even mental toughness

  • Marko Grujo
    Marko Grujo 2 місяці тому

    Coach there are so many gems in this one. Thank you for your work over the years!

  • Warren Katzeff
    Warren Katzeff 3 місяці тому +5

    Hey Coach! Love your show and really appreciate your wisdom! Do you still upload your knowledge to podcasts? I'm still listening to your older episodes and have noticed the last one uploaded was with the carnivore MD. Would love to have you in my ears again.

  • Crooced
    Crooced 2 місяці тому

    Thank you from the bottem of my heart for all this knowledge.

  • Who Knows
    Who Knows 2 місяці тому +1

    19:05 improvements on ring muscle ups (from 4 to 7) from stability ball training

  • Rolls Gracie
    Rolls Gracie 2 місяці тому +1

    Both John Danaher and coach both trained with Renzo Gracie. That’s a big part of it that’s why they got so good at such a late age sure they had to Love themselves with all that hard, etc. etc..
    If that’s not enough back in the day, there’s too many jujitsu teachers that wouldn’t really teach you from the heart. Renzo wasn’t one of them. He was the opposite of that probably I wish I bumped into him because I love Jiujitsu as much more than anybody but it’s not enough . Matter fact they want to hold you back even more and less you walk into a real gym and then it sets fire to your heart even more a gym with his other black belts in their gym with his one. Good guy after another A Jim, where they teach confidence and like Renzo says if my students are three times better than me I failed. No that’s in lightened being back in the day especially in LA no

  • Virtual Coffee Shop Music
    Virtual Coffee Shop Music 2 місяці тому +1

    Thank you for sharing your knowledge!

  • Ali Houadef
    Ali Houadef 3 місяці тому +11

    The website looks much much cleaner, I like it.
    Coach, I would love to see you do a series of conditioning for MMA.

  • microdeluxe
    microdeluxe Місяць тому

    There a lot of gems in this. People worry and fight about a lot of things, they will not care about even a week from now. I need to hammer this into my head to only care about things, that really matter.

  • exercisewaterhart
    exercisewaterhart 2 місяці тому +3

    Have been playing sports my whole life, practiced Karate from age 5 to age 9, did drum core from age 14-18 (marching is very very hard), and began grappling at age 16. I started formal mma training under a year ago and have progressed enough to be debuting amateur in June. I don't feel I'd be able to learn and move my body this way and wrestle how I do had I not done sports as a child. And I played a lot - there was only 1 year of my life where I wasn't in sports (age 13). Karate until age 9, swimming from age 8 to 11, team basketball from age 10 to 12, then again at 14, marching band from age 14 to 17, BJJ from age 16 onward, wrestling from age 19 onward, full mma from age 22 to now (almost 24).

  • joel rivard
    joel rivard 2 місяці тому

    Love the philosophy. If you are exploring quantum mechanics the best layman book I have read is "The Cosmic Code: Quantum Physics as the Language of Nature" by Heinz Pagels. The Amazon reviews are correct. Paul Davies is better overall because he wrote so many good pop-sci physics books but this stands out as the best single work.

  • assoverteakettle
    assoverteakettle 2 місяці тому +1

    In linguistics theory there is a period before puberty to acquire a language, after that you "learn" a language and will have an accent.
    I think that extends to other skills as Firas says.
    I think after that we learn more through cognitive analysis and repetition. That is we have to think about it.

  • Herr Jäger
    Herr Jäger 2 місяці тому

    Incredible podcast. Thanks coach, from Germany

  • Tamas S.
    Tamas S. 2 місяці тому

    I can listen to Coach all day no cap

  • Fariz Junaini
    Fariz Junaini 2 місяці тому +11

    How to improve FAST:
    1. Start in your youth
    2. Choose your parents (genetics)
    3. Stability (Ball) / Coordination training
    - Total body movements
    4. Find a good coach & be a good student
    5. Avoid injuries like the plague
    6. Consistency over Intensity
    Best exercise - SPRINTS (20-30m)
    - Sprints 20m + Shadow box
    - 1/2 a week Max

    • Who Knows
      Who Knows 2 місяці тому

      17:10 - 18:10 mostly

    • Hamza
      Hamza 11 годин тому

      How should we do sprints? How many times? How much rest between sets?

  • BobH
    BobH 3 місяці тому +10

    Coach firas you help me out so much man one day I’m coming Tristar from England definitely to learn from the goat

  • Serbian Texan
    Serbian Texan 3 місяці тому +2

    Amazing information and insight as always! Thank you coach! 🙏🏻 And if I may suggest, please don’t swallow into the microphone. Us with the Misophonia are about to shoot the phone!

    • vantablack
      vantablack 2 місяці тому


  • Rolls Gracie
    Rolls Gracie 2 місяці тому

    I’ve always kind of understood that to play around and shadowbox MMA makes my coordination even better than juju Jitsu
    And I’m also learning something new
    And I’m not getting injured or beating anything up that bad something about shadow boxing that’s amazing I’m learning Mike Tyson‘s way of peekaboo style boxing, which wakes you up in a way. I don’t know if I want to be woken up by debility to see through and capture things like this easily And Jon Jones MMA is another amazing. I don’t care if I don’t have his body tight. I enjoy doing it feels amazing like art and exercise all in one. I guess that’s what I like about martial arts

  • Nm
    Nm 2 місяці тому

    Bernard started at 17 and made his pro debut at 19 he wasn’t 27 when he started but I agree with everything you say

  • littledemonboy1
    littledemonboy1 2 місяці тому +1

    This is great information
    Why can’t I get this podcast on iTunes or Spotify?

    KMTJL 3 місяці тому +9

    This is what i needed to hear. Feel like I've become stagnant lately with MT.

    • Last Chance
      Last Chance 3 місяці тому +3

      Hop out of that rut and get after it!

  • Oscar Paez
    Oscar Paez 3 місяці тому +4

    Coach, the control freak series has is amazing, has totally changed my ability to pin people

  • Rolls Gracie
    Rolls Gracie 2 місяці тому

    I don’t know if I necessarily agree with that. I’ve been doing athletics since I was young often on may be but but I’ve been doing it since I’ve been young at least a little bit not super crazy but not for sure, and I find myself to be a good teacher, I think a good teacher comes from having a good heart and just wanting to see people improve and understanding the power of teaching. I think some of these things have to do with it also maybe I’m nuts but I find the people that aren’t good. Teachers are usually selfish people straight up.

  • trekz86
    trekz86 3 місяці тому +44

    Hahah being a Palestinian arab the "bebsi" comment was hilarious 🤣🤣

    • Tre' Roney
      Tre' Roney 3 місяці тому

      What does that mean?

    • Stefano Cioni
      Stefano Cioni 3 місяці тому

      I don’t get jt

    • trekz86
      trekz86 3 місяці тому +4

      @Stefano Cioni watch the video then

    • Stefano Cioni
      Stefano Cioni 3 місяці тому +1

      @trekz86 yeah true I saw the comment first lol

    • Raymond Aloni
      Raymond Aloni 3 місяці тому +5

      Brother I am an Israeli and a martial arts enthusiast like yourself, we need to stop the violence and rise above, only together we can overcome. Love from Tel Aviv!

  • Jonathan Davies
    Jonathan Davies 2 місяці тому +3

    I’m 44 minutes in and lost count of the amount of times I have gone to hit the like button after something Firas has said but then realise I already done it

  • Dude Ster
    Dude Ster 2 місяці тому

    ⭐⭐⭐⭐⭐ this is an all time greats AMA

  • Tim R
    Tim R 3 місяці тому +4

    coordination and proprioception MAJOR KEY

  • Roberto
    Roberto 2 місяці тому

    Being proficient at wrestling vs BJJ is harder especially if you're older

  • Stephen Murphy
    Stephen Murphy 2 місяці тому

    Listen I like and agree with you I’m not muslim or Arab but I’ll tell you right now my wife will never tell me what to do then again my wife grew up in a Muslim country I love the humble pie analogy so true

  • Stephen Murphy
    Stephen Murphy 2 місяці тому

    This was a great video!

  • Sıfırdan Yüze
    Sıfırdan Yüze 2 місяці тому

    İnshallah Fasting heals everything

  • Rolls Gracie
    Rolls Gracie 2 місяці тому

    I guess coach has a point. I started jiu Jitsu late, and I like to teach it. I guess I had to figure it out myself by watching videos, so I’ll kinds of things because where I was that hit the information target slogan, you didn’t have really good black belts coming over from Brazil and hanging out with us they purposely didn’t do any of that sad but it’s life life isn’t fair. That’s the way it is. But in my opinion, it’s one of the greatest sins and mothers it raises your kids your sons not to be independent the teacher Jiujitsu, the raises his students not to be independent. What’s the difference same type of thing. But I see code point that if you learn it just from Birth sort of speak, what did you learn it just kind of spilled Into you. But then again, I think certain people are selfish and care about teaching them

  • Tom A
    Tom A 2 місяці тому

    I can’t believe people actually ask how to get good fast. People want the magic pill. All it takes is hard work and consistency, plus a G mindset. Work hard every single day at your craft and believe no matter what you do your going to be the best in the world at it.

  • Holkagebelieveit
    Holkagebelieveit 2 місяці тому +1

    Amazing knowledge wow

  • Aye Man
    Aye Man 3 місяці тому +4

    Hey coach I recommend that you make a unique thumbnail for your Podcast Episodes, sometimes the picture from the thumbnail is unrelated so I assume its just an older video. I gladly offer my services by the way.

  • Learn English With Audio Description
    Learn English With Audio Description  2 місяці тому +1

    Coach, could you make a video about Bo Nickel and why do high level fighter such as Triple C say that he's one of the brightest stars in the making.

  • Joe Missionary
    Joe Missionary 2 місяці тому

    Diving Granby Roll is super easy if you're a bboy 😄

  • Asad Habib
    Asad Habib 2 місяці тому

    Coach any advice for a lean but non athletic 30 yo for his first bjj tournament thats a week out?

  • Brijder 2023
    Brijder 2023 2 місяці тому +1

    Thank you brother

  • Sıfırdan Yüze
    Sıfırdan Yüze 2 місяці тому +1

    1:45:00 diner is Sunnah brother as far as i understand (for example iftar is a dinner) we don't have either lunch or breakfast but we have dinner in Islam. My mother always says " my son eat evenings because prophet says if you don't eat it makes you old"
    Hz. Enes (ra) anlatıyor: Resulullah (sav) buyurdular ki:
    “Bir avuç çürük hurma ile de olsa akşam yemeği yeyin. Zira akşam yemeğinin terki ihtiyarlık sebebidir.”
    (Tirmizi, Et'ime 46)
    İt's Turkish ,you can translate

  • Jesus gamer 777
    Jesus gamer 777 2 місяці тому

    Keto and Int fasting heals my bro,. I was borderline diabetes..not anymore. Im 53 and on ZERO prescriptions. (xept for ganja) :)

  • Eddie Hauser
    Eddie Hauser 2 місяці тому +2

    Wow Danaher didn't start til he was 27?! That's crazy

    • Younes Benaddi
      Younes Benaddi 2 місяці тому

      Yes maybe even 28, I think I heard 28 from him in a podcast

  • Brandon
    Brandon 3 місяці тому +1

    Hey Coach, have you ever head of zone2 slow steady state training? Its what pro endurance athletes do most of the time, Im alil skeptical of your statement that such training kills testosterone

    • paul
      paul 3 місяці тому +1

      Of course it doesnt,firas is a combat sports coach,not an educated sports scientist,he makes a lot of unsubstantiated claims which reflect an only partial understanding of exercise science.

    • Who Knows
      Who Knows 3 місяці тому +3

      Extended workouts tend to increase cortisol way more. Cortisol which is a stress hormon kills your testosterone production.
      If you need more "evidence" compare bodies of marathon runners and sprinters like Usain Bolt.
      Do whatever you want but my choice is definitely HIIT over LISS...

    • Brandon
      Brandon 2 місяці тому

      @Who Knows ever thought that maybe Usain specialized in sprint because he's built as such as opposed to sprinting turning his physique into that of a muscular one? Don't get me wrong, I like my hiit. It's great for short term power. But it's widely recognised that in endurance sport, majority of the training should be in a low zone. Mind you, pro bike racers can put out pretty big sprint numbers too

    • Mister Sonnen
      Mister Sonnen 2 місяці тому +1

      I think he's talking more about sports/ performance than longevity.
      Also Firas is a big on quick workouts and sprinting gives you most bang for your buck for that time wise also.
      If a workout is fun for you, do it.

  • TheVizible
    TheVizible 3 місяці тому

    Can you show the movements you mean with diving granby roll and the combinations

  • bery
    bery 2 місяці тому

    The part about not cutting corners is interesting but limited. Doing the work is paramount, but cutting corners is great as well if you are smart about it. You know what kind of empire the Gracies created out of being absolute scumbags on top of being great fighters.

  • Alex Allen
    Alex Allen Місяць тому

    1:23 made me laugh. Talking about his glasses... He was going to say "I don't even know where the f*ck they are"(I think) 😂

  • Who Knows
    Who Knows 3 місяці тому +11

    22:00 the single best exercise
    ===> Sprinting
    (Not too long like 5 k runs. Short 10-30 meters to build muscle and boost testosterone. Long runs are catabolic)

    • Hamza
      Hamza 11 годин тому

      How many times? How much of rest time between sets ?

    • Who Knows
      Who Knows 10 годин тому

      @Hamza 6 at beginning 8-10 maximum
      1 min rest in between (walking slow)
      If you need 2 mins at beginning it's ok work up to it.
      Max effort in every sprint is more important than duration of sprint or rest times etc. (So your body has to make adjustments to new stimulus thus produce more testosterone)

  • Marwan Shamsia
    Marwan Shamsia 3 місяці тому

    Coach isn't Prof Danaher, a materialist, I remember him mentioning it in the London Real interciew. What better debate partner for this topic

  • teeszu
    teeszu 2 місяці тому

    This guy is like the odablock of mma

  • Nikki Warner
    Nikki Warner 14 днів тому

    1:39:54 I’ve been saying this about Sam Harris for years…
    Sam Harris always has a smug look on his face because he thinks that the world is just a bunch of Legos and he’s got it all figured out. I wouldn’t be surprised if he grew up a sheltered life.

  • Truth C-ker
    Truth C-ker 3 місяці тому +1


  • romerosneck
    romerosneck 2 місяці тому +2

    They nearly had firas with the nick row but his pronounciation saved his ass

  • Shyff
    Shyff 3 місяці тому +2

    Joe Rogan is wearing Tristar merch with your name on it on the last episode of his podcast with Russell Brand that dropped today. Just yesterday I asked in a Superchat when you would go talk with him again! Hopefully it’s a sign that it’s happening real soon in shaa Allah 😁

    • Shyff
      Shyff 3 місяці тому

      Hala Madrid btw

    • Bez11
      Bez11 2 місяці тому +1

      ​@Shyff y nada mas

  • Tyler Durden
    Tyler Durden 3 місяці тому +1

    i have trouble granby rolling in general

  • forbiddencomrade
    forbiddencomrade 23 дні тому

    2:20 tried to do him dirty and man just gave the nicest most wholesome response instead

  • Zakeriya Ahmed
    Zakeriya Ahmed 2 місяці тому +4

    The "Nick row" part slide an noticed

  • Jonathan Davies
    Jonathan Davies 2 місяці тому

    I don’t know if there is a problem I can’t find this video on the tristar gym channel only in my UAclips feed and suggestions and now I want to watch the post ufc 285 and that’s not on the channel either

  • Rilès
    Rilès 11 днів тому


  • Reginald ANGLIN
    Reginald ANGLIN 2 місяці тому

    How about a 59yr old blue belt ? Or just regular person at that age. But I get it. Coordination Coordination Coordination.

    • Reginald ANGLIN
      Reginald ANGLIN 2 місяці тому

      Maybe I'll get a response of my previous comment. Asalammualaikum brother wa Rahmatulla Barakatuh. Professor need some advice or tips. Again I'm 58yr old blue belt. Insha Allah Maybe an black by 65yr old or older lol. Kettlebells yes , jogging not so much, maybe if ankle gets better. Torn tendon lateral of ankle. No surgery yet. I want to see what I can do instead. So kettlebells and fast walking ? Let me know.

  • Yousuf
    Yousuf 2 місяці тому +1

    1:27:40 "PROOF" lesson haha this person must be Dutch

  • legaldinho
    legaldinho 3 місяці тому +2

    48:00 autoimmune

  • DaUso Nando
    DaUso Nando 2 місяці тому

    Is 10 too late for gymnastics?

  • Frankie Cal
    Frankie Cal 3 місяці тому +5

    Not true....wrestling is more difficult and taxing on rge body then bjj because of the stance and lowering your level instead of butt scuting.

    • Who Knows
      Who Knows 3 місяці тому

      I second this. I was shaking, sweating like crazy and almost vomitting up 15 minutes even after first wrestling training.
      And I do kickboxing for years, but lofting and throwing 85kg guys I almost shat myself.

  • Tim R
    Tim R 2 місяці тому

    54:18 boxing elite

  • Chris Lafferty
    Chris Lafferty 2 місяці тому

    I just so happen to bake a wonderful Humble Pie, y’all come get a slice 😈 (is what I would say if I was a good fighter)

  • John Nel
    John Nel 3 місяці тому

    Estimated date for fasting book coach?

    • Who Knows
      Who Knows 3 місяці тому

      Wait what he'll do a book about fasting?

  • Shortsy
    Shortsy 3 місяці тому

    in the first photo looks like you are running down hill coach 🤣🤣🤣

  • mutee
    mutee 3 місяці тому +1


  • Karan Singh
    Karan Singh 2 місяці тому

    Love from India.

  • mutee
    mutee 3 місяці тому +1


  • Honest Lee
    Honest Lee Місяць тому

    Sam Harris suffers from dogma, but have you heard about athletes suffering from ligma?

  • Crist M
    Crist M 2 місяці тому

    I have sciatica on the left site can you help me ?

  • Loyal Dog
    Loyal Dog 2 місяці тому

    Time stamps?

  • Ocean Beats
    Ocean Beats Місяць тому +1

    Yeah what if we didn’t train in youth though? How on earth is that first point helpful.

  • spicY
    spicY 2 місяці тому

    13:00 granny roll progressions

  • Darshan
    Darshan 3 місяці тому


    • Darshan
      Darshan 2 місяці тому


  • Dylan Jaramillo
    Dylan Jaramillo 3 місяці тому

    Shout out to Shelbys for the bebzi

  • Steejans BigEagle
    Steejans BigEagle Місяць тому

    Hes Arab or native American bro we love are Bepsi's too lmaoo

  • Tim R
    Tim R 2 місяці тому

    43:08 Mayweather has indeed had humble pie before - UAclips "mayweather vs paul spadafora sparring"

  • Bu Khaled
    Bu Khaled 2 місяці тому


  • Bu Khaled
    Bu Khaled 2 місяці тому


  • Bu Khaled
    Bu Khaled 2 місяці тому


  • Oddly Fascinting
    Oddly Fascinting 3 місяці тому +2

    No time stamps 🙄

    • Marwan Shamsia
      Marwan Shamsia 3 місяці тому +3

      Don't complain. You can make them yourself, and everyone will thank you if you want

  • Bu Khaled
    Bu Khaled 2 місяці тому


  • Frankie Cal
    Frankie Cal 3 місяці тому +4

    I've seen a lot of Arab simps tho.

  • Fezii
    Fezii 3 місяці тому +2

    2:26 Cancelled

  • ChadzILLa The PROBLEM
    ChadzILLa The PROBLEM 3 місяці тому

    I should learn krav maga

    • God Eater
      God Eater 3 місяці тому +1

      No bjj is stronger

  • paul
    paul 3 місяці тому

    Skating has zero plyometric involvement, does this guy even understand physiology.

    • TravelAvci
      TravelAvci 3 місяці тому +4

      Do some research before undermining what people say.

  • Ali-thia
    Ali-thia 3 місяці тому +1

    Not everyone in a gym is a pro