Train Like a Fighter Workout #1: Cardio, Plyometrics,
and Agility Training
by Chad Howse
Art of Manliness
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.
For a fighter,
how well-prepared he is usually determines how well he performs.
A supremely conditioned fighter can overwhelm a less-conditioned
athlete with a constant and unrelenting barrage.
not in exquisite shape, fighters run the risk of not only losing,
but also having their years of hard work and dedication wasted and
missing their chance to let their talent and skill show and shine.
Thus, fighters take training pretty seriously.
where the mind, the heart, AND the body are pushed and tested.
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
being in boxing, well focus on boxing training. But the TRAINING
aspect the roadwork, weights, and sprints will transfer
to any discipline of fighting.
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.
Train Like a Fighter: Cardio, Plyometrics, and Agility Training
all seen Rocky wake up early, pound back raw eggs, then head out
for a run.
a big part of the sport. But sprinting and more intense forms of
cardio are as if not more effective than the slower method
of running. Well do both.
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.
of cardio, such as sprints, better replicate the explosive combinations
of a fight. They also help boost human growth hormone (HGH) levels,
helping us burn fat while maintaining muscle.
great for improving conditioning. Theyre also easier on the
body due to the lessened impact on our knees when sprinting at full
speed (in comparison to the typical heel/toe gait of
a jog that creates a high degree of impact on the knees and lower
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.
the rest of the article
© 2012 The Art of Manliness