{"id":25694,"date":"2012-07-19T23:15:54","date_gmt":"2012-07-20T04:15:54","guid":{"rendered":"http:\/\/artofmanliness.com\/?p=25694"},"modified":"2021-07-09T16:41:46","modified_gmt":"2021-07-09T21:41:46","slug":"weight-training-for-fighters","status":"publish","type":"post","link":"https:\/\/beta.artofmanliness.com\/health-fitness\/fitness\/weight-training-for-fighters\/","title":{"rendered":"Train Like a Fighter — Workout #2: Weight Training and Bag Work"},"content":{"rendered":"

\"Vintage<\/p>\n

Editors note: This is a guest post from Chad Howse.<\/a><\/em><\/p>\n

Last week we talked about two components of a fighter’s training regimen: running\/sprinting and plyometrics.<\/a>  Today we’re going to talk about the two other main ingredients in a fighter’s fitness plan: weight training and bag work.<\/p>\n

There are a couple schools of thought in regards to weight training for fighters. Members of the “old school,” especially, feel that weight training only builds muscle mass, tightening the body, while leaving a fighter less effective in the ring. Even less powerful.<\/p>\n

There are those, however, that see the benefits<\/em> of weight training in combat sports: the improved power, speed, and muscular endurance that we gain from proper weight training. Today we\u2019re going to focus on a proper method for a fighter to train with weights.<\/p>\n

The purpose of weight training for a fighter is twofold:<\/p>\n

    \n
  1. To improve power and explosiveness<\/li>\n
  2. To improve muscular endurance<\/li>\n<\/ol>\n

    Gaining muscle mass is of little benefit to a fighter. Muscles consume more oxygen and require more blood-flow than fat. So hypertrophy \u2013 or muscle building sets \u2013 and tempos aren\u2019t part of a fighter\u2019s workout.<\/p>\n

    But, by focusing on lower, power repetition counts, and higher, muscular endurance rep counts, fighters build some of the best physiques in sport \u2013 which is exactly what we\u2019ll be focusing on in today\u2019s workout.<\/p>\n

    How to Train Like a Fighter: Weight Training and Bag Work<\/span><\/strong><\/h3>\n

    Weight Training<\/strong><\/p>\n

    Weight Training Tips:<\/em><\/strong><\/p>\n

    1. Everything is done at full speed while still being in control of the weight you\u2019re lifting, pressing, or pulling. Good form comes first. Then, and only then, should we work on exploding with the weight.<\/p>\n

    This is especially true for the concentric contraction of each exercise. You\u2019re always going at full speed on this phase of each exercise (press in a bench press, pull in a chin-up, lift in a deadlift).<\/p>\n

    2. Work hard! The thing that separates how the best fighters train isn’t what they do, but how they do it. Yes, they do things a little differently as far as choosing exercises and the reps they use. But the work ethic is where a fighter is truly unique.<\/p>\n

    Treat each set as if it\u2019s the one and only set of the workout<\/em>. Don\u2019t \u201cpace yourself\u201d for a big finish.<\/p>\n

    Set Descriptions:<\/em><\/strong><\/p>\n

    A1. A2. = Superset. <\/em>Do both exercises back-to-back, with the rest period coming at the end of the set. Repeat for however many sets are shown.<\/p>\n

    B1. B2. B3. = Giant Set. <\/em>Do all 3 exercises back-to-back with the rest period coming at the end of the set. Repeat for however many sets are shown.<\/p>\n

    C1.C2.C3.C4. = Quad Set. <\/em>Perform all 4 exercises back-to-back with the rest period coming at the end of the set. Repeat for however many sets are shown.<\/p>\n

    Workout #1 \u2013 Lower Body Dominated<\/span><\/em><\/strong><\/p>\n