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In a sport where livelihood and fitness are so closely linked, its no wonder
that fighters are in such great shape. Their conditioning is just as important
as their talent and skill.
Training is where the mind, the heart, AND the body are pushed and tested.
Even though you may not be planning to walk into the ring anytime soon,
that doesnt mean you cant train and look like these elite athletes. Bring a
fighters mentality and work ethic to what were going to cover over the next
two articles, and youll accomplish this. The skills and conditioning well be
hitting will help prepare you for life; every man needs to feel some fight in
him.
Today well look at how we can train like a fighter through cardio,
plyometrics, and agility training. Next time well get in the gym for some bag
work and weight training.
Weve all seen Rocky wake up early, pound back raw eggs, then head out for
a run.
Roadwork is a big part of the sport. But sprinting and more intense forms of
cardio are asif not moreeffective than the slower method of running. Well
do both.
Roadwork is typically done upon rising on an empty stomach. Ideally run 3-5
miles. Although when Rocky Marciano read that Joe Louis ran 5 miles, he
started running 10. Ill leave this up to you.
Do this 5 days a week, and feel free to shadow box as you jog. Itll get you
used to throwing punches as you move your feet.
Sprints
I like performing sprints up hills or stairs due to the added difficulty. If you
have access to either, use them. If its your first time running in a while,
warm up with 10 minutes of skipping, and only sprint at 85% to avoid pulling
anything. After an initial session or two, up the intensity to 95%, then to
100%, and remain there for the duration of the program.
Weeks 1-2
Weeks 3-4
Weeks 5-6
Too many fighters focus on their upper body to build power, when our lower
body is where our power originates. Take a look at a guy like Rocky Marciano;
he had tree trunks for legs and a relatively skinny upper body. He ended his
career 49-0 with an 88% knockout percentage, and the heavyweight
championship around his waist.
Footwork and agility are also very important in all combat sports. Its often
the guy with the best footwork, who can create the best angles and get his
opponent off balance, who wins the fight by decision or knockout.
In the following video Ill show you plyometric exercises that are great for
developing explosive power. To improve agility and footspeed, Ill also show
you some ladder drills.
Whats great about the following workout is that you can do all the exercises
outside. Do the workout 3-4 times a week:
Footspeed Drills
Perform each exercise seen in the video for one set, there and back on a 15-
20-foot line (theyre usually done with a ladder, something that most of us
dont have, so well use a line instead). Take no rest between each exercise.
Only rest after completing all 5 exercises for 60 seconds.
Start with 4 sets, and then add 1 set to the workout every week.
Plyometrics
A. Box Jumps 1 (12-15 inch box); 4 sets of 10 reps; Rest: 15 seconds
*Add 4 reps every week.
B. Box Jumps 2 (tall as possible); 4 sets of 6 reps; Rest: 60 seconds
*Add height to the box every week.
C. Drop Jump; 4 sets of 6 reps; Rest: 60 seconds
Note: Stretching is very important with training. Be sure to stretch your hip
flexors, groin, gluteus, hamstrings, and calves after a workout like weve just
done. Heres a quick tip with stretching: