MOOsSVW Ws FIGHTER’S BODY INSIDEO ee __BEST SIX-PACK MOVES TIPSFROMBOXINGANDMMASTARSRe Ke ro are Se SRR Sacer tty EQUIPMENT, CLOTHING & NUTRITIONAL NEEDS CALL 0845 164 1712 OR EMAIL INFO@LONSDALE.C ee [eT FOR ALL THE LATEST NEWS & INFORMATION VISIT isomer WWW.LONSDALE.COMVAL UUILUU LALLA LLL Men'sFitness magazine BUILD A FIGHTER’S BODY by Joel Snape Additional words Ben Ince, Nick Hutchings, Mark Bailey, Fiaz Rafiq Art Editor Fanni Williams. Photography Tom Miles, Pete Webb, Corbis, Getty, Shutterstock ‘Model Richiard P@IMM Managing Editor Chris Miller Art Director Donovan Walker For more information on Men's Fitness magazine go to mensfitness.co.uk. MAGBOOK. loupe Re akan ‘he MapSend gaara ct ene engi Costphtiayng ect esos “S cnmand eet ons a 3 Sig en Ne hey Soe Eagan regereomengond trates emis ostng Ld hey ete 200 Moraga oxecor tna inant pase sec Newsnet ed Bak ULE AFKTERS SOD SN 7106036-3 ‘omer ree ce Bot els “ Choupoounce Sect tage avrg Se Ea fers dames ate line petsherscnoroeetresgontafrhe heheh aging bemetan esate sbook san edateslenaceandsmAhienedaso bse ttsebedin es on ony aher res progr Paula # yo stePeyeeorfYar oe veut soca snd amet es eat SNorsmyo! jin meget hs ona remanent ok Tossubscrive to Men's Fitness magazine, «all 0844 844 008! or go to mensfiness.co.uk.Ht EE” VACUA LIU ALLA CONTENTS ‘ABOUT THIS BOOK How to get the most out ofthis training guide FIGHT TRAINING FAQ Your questions answered FIGHT CAMP Your 12-week training plan starts here, beginning with big strenath-building moves ‘and continuing with hardcore workouts for serious endurance to get you fight-ready FIGHT STYLES The lowdown on every fight style from boxing and wrestling to Brazilian ju jitsu and ‘Sambo, with signature moves and exercises to help decide which is right for you 4 Bulld A Fighter's Body 4 MIXED MARTIAL ARTS. 86 Want core strength lke Georges St-Pierre or the power of Rashad Evans? Get ithere, with ‘workouts from some of the sport's biggest names BOXING 134 The heavy hitters weigh in - try these highiy effective training plans from ring masters Including Carl Froch and Ami Khan COACHES 156 Renowned fight trainers Martin Rooney and JC ‘Santana with routines that buld combat strength FIGHT FUEL 0 Eatlike a warrior to stay lean, strong and energised - whatever your training plan MthPAUL SASS. cen igen ee Ry BCAA'S, L-Glutamine, Tyrosine, DMAE, Vitamin B6, ALC & Choline. Amino Drive™ can be used before or during exercise, or throughout the day to boost POSS ee a aa ei Wore cad workouts as it does not contain caffeine, which can disrupt sleep patterns. Cee ane Create) V oa ara cM CROW EUSA CHOLINE, TYROSINE & DMAE + N-ACETYL L-CARNITINE CAN BE USED PRIOR TO EVENING WORKOUTS oer ed ee i)CHANGE -— YOUR VIEW OF MULTMITAMINS FOREVER SE ane ea a ee our her eo eee eee ure teen are ate ey eee sere ene as pees Daa en ae eee et ee ee eral ee eee eee ee eee rd Se eee errr ts Se eee Pere ett eee are ieee eet {forms avalable called magnesium civate, which significant more _ron-free formula. Nexen’ * Sports iso Peano et aetaes omen em erro Panera rare ene Peace ee ree en Pe ena ars ee eee aca eer ete ee etry its postive effects on VO2 max. muscle cramps, bone health and Se ee mre ernie ee eee rece acy Vitamin DS to support a healthy immune system. Vitamin Dis not Sen eee eer Penne meant pressure and hormone metaboism. Newgen’ + Sports prowdes SO¥g Sea teeta ere toss ee eee eet rae eee ec eee ees Se er en ee eens ee eee) ere eet ets Seta oe Mateo ete ant) cee FE ead ‘manganese, molybdenum and chromium as amino od chelated eae ku pore eer ee een tae Re SUL RSE) “ Deed é foto uted www.reflex-nutrition.com ge)flex utrition Today Deco ecoticityvs EY Ren Lea Sea MN ema es RT Mannan hekehn seta) Cau ur Cm ae cos mes DO ae Sel Seas an Ashley Theophane eee TRIE Ne te dia irdercentte arretr ee a ee a Wellman’ is an advanced range of nutritional products tallored to the specific requirements of men. It has helped top athletes like World Champion boxer Ashley Theophane stay ahead of the game and competing or not, it could do the same for you. www wellman.co.uk AZ VITABIOTICS Wellman tablets from Boots, Superdrug, supermarkets Holland & Barrett, Lloyds, pharmacies heath tores tose Sete a Ct ee eA ec tenets a ie a ae “AMALOULLLTLLAL LULU WELCOME Here's how to get strong, fast and fit like some of the world’s best fighters dg On Men's Fitness magazine, to.get you into shape, based on the format of a ‘we meet alot of professional typical fighter’s training camp. Then, once you're fighters, and we're always Inshape, you can tweak your training with moves, \, amazed by how hard and how —_routines and tricks from top-level athletes and i smart they train, Because of coaches. There's also advice on how to tallor your the diverse set of skils required diet to your new training plan, and how to improve by sports such as boxing, judo your recovery - which isjust a vital as training and MMA, these athletes are hard, Whether you want to fight or you're after a Constantly looking forthe latest, _fighter’s body, there's something for you inside. _most effective training techniques. And because almost every fight sport includes weight classes, they keep their lean muscle high and thelr body fat {ow, which is a worthwhile aspiration for anyone, rt “ PREPARE FOR COMBAT i Build A Fighter's Body aims to pack all that expertise Into one informative and easy-to-use book. In the first section we've put together a 12-week plani ve ea PT LIA OL ee ad ea Bea a a2 urd ee reel Ios BUILD «. haat 2 a eeIn fight shape fast, the Fight Camp plan that starts on p16. fain aspects of your fitness, youll find workout plans and tips from. a variety of MMA fighters, boxers and Can I combine these plans with other training? Thats how th ned, Fighters can'taffordto hit the gym every day on top of their sport-speciic trainin et training as efficient Joint mo entire bo« time they train IF you want to work on your boxing, play five-a-side or go for a run between orkouts, that’s fine — just make ing plenty of protein No-nonsense answers to your fight Bae ny a unes have thelr pl Inthe gym: they're a gres beginners to build a base level of strenath without risk of injury, and restrict movement, they don't recruit the stabilising muscles that are vital sss in combat sports, and perfect form wath fr youl get great monsfitness.couie. 11Ideally, your workout should take less than an hour. Research suggests that levels of the growth hormone testosterone peak around 45 minutes into a workout and then quickly subside aslevels of cortisol, the stress hormone that breaks down muscle tissue and damages cells, rise. Sokeep your workouts short to keep them effective. Itcertainty can. Every one of these workouts includes plenty of abs work, whether it comes from direct moves like sit-ups or core twists, or from using the abs as stablisers in big moves like the squat. Butit doesn't matterhow ‘much you build up your abs if they're stil hidden under a layer of fat, whch is why trainers are fond of saying that ‘abs are builtin the kitchen. That's why we've included a comprehensive guide to eating to maximise muscle growth, fat loss and recovery starting on p170, Even with the help ofthis book, don't exnect overnight success. You need to regularty ft heavy weights to stimulate your muscles into growth, tata clean diet and get plenty of sleep. On the plus side, if you focus on improving the reps and weights you can handle in the gym, youll be amazed by the changes in your body shape, Nope. Fighting might have other benefits, including helping your sett- confidence, co-ordination and stress levels, butf you really don't want to get punched or armlocked, actual fighting isnt apart ofthis plan. 2 Bulld A Fighter's Bodyeer oe eee 0844 745 1345 ray Ne A o4 Value | Service | Advice pais ena rer Maximuscle oN Seo ae Maca ProRecover 1.28kg Senate] reise Ree) Optimum Nutrition SS! Baer eR RL] RoioaN ion dust £42.99 sa aes) Wiest ao) PRICE OVER a OVER rei PROMISE et) UK DELIVERY SS) PRODUCTS Pee eR erica LL Eee eetMA =I ‘ , Sea cio cee : j Pc egal au leh BC sha SW 7 i | Ete Re LAD Ezaial Ciel et j eae enue hd EL: 0 40 6 ry | 5eeYOUR FIGHT PLAN How to go from couch to cage in just 12 weeks TP he aim of this pian “1 is simple: to get you in fight shape as quickly as possible. explosive and well, conditioned, white ‘maintaining a tow body fat percentage, so they're some of the world's best all-round athletes. This plan has been designed to get you into that sort of shape by Grapplefits Barry Gibson, a strength and conditioning coach ‘who's been involved in judo, Sambo and wrestling for over a decade. Like ‘many fighters’ programmes, it involves three sessions a week - two focused fon strength and one conditioning workout. If you're training for a fight, or just to improve your fight-specific strength, i's designed to mesh with ‘your current schedule. If you ust want to get infighting shape, itll do that too. The workouts are designed to mimic a professional fighter's training camp, which typically lasts from eight to ‘2 weeks. inthe first phase you'l build strength with big movements and simple bodyweight exercises, Then you move on to applying that strength with power-based ‘moves, bullding your strength- ‘endurance with higher-rep sets. Its fine to combine this plan with technique or sparring sessions, ‘extra cardio or other sports, On the ‘other hand, focus on these workouts should make your progress faster. Is a good idea to have arest day between workouts if you can, though, ick a weight that means you struggle to complete the last couple of reps of each set, This will vary across the ‘moves, so use your warm-up sets to ‘work out what weight you think you: ‘can manage. I's better to go lightin the frst week of each month and then push yourself later than risk injury. You don't need to follow arestrictve diet Eat fresh food, get plenty of protein, and avoid refined carbohydrates such as white bread, Youll find the nutrition rules you should live by on p170. WORKOUT THEORY Each routine is shown in table form. Here's how they break down aera ear cs Peer tee et ee mu enue Cee rad eee ear | vary sets, reps or weight, Terre ent ae Peres 16 Build A Fighter's Body ‘This is the number of Ce Cee Ped ere ery Re acd ee eer Pr) Suen Ls eect cutee ree Penang programme goes on and exer De Guo Orme eet a few warm-ip sets with LE Be a a oer pee tarcsees Peer penned Pr atas the allotted time between cee Coca] cg Peeereat ry ead eat Peet ea PTET ese lg Hamstrings, glutes, quads ‘WHY Do IT It's agreat move for unilateral leg strenoth. Asan added bonus doing twith dumbbells wll test your orp, How Toporr Hold a dumbbell in each hand andrest one foot on ‘bench, instep down. ‘Squat down with your leading leg until your trailing knee almosttouches the floor, then dive back up Finish all your reps.on one side before switching legs. ‘wny Dor Unilateral lee strenathis very important for a fighter, “whether youre arving forward fora takedown orbalancing ourself curing a kick How ToporT Hold abaracross your shoulders, ‘with your hands slightly wider than shoulder-width apart ‘Take alarge step forward with ‘one leg, The knee of your back {eg should brush the floor, and your front knee shouldn't ‘move beyond your toes Return tothe standing position, then repeat the ‘move onthe other le. 22 Bulld A Fighter's Body‘WHY DOIT Inbuildsa strong bac, balances jutthe ‘pushing you don fighting, ands surprisingly toughon your core HowTo porT Graspthe bar with an ‘overhand grip. The wider apart your hands ae, the harder the move becomes. Startfrom adead hang with ‘your arms fully extended. Pull yourself up until your chin is ‘over the bar, then lower yourself back tothe star position. wuy por How ToDo IT Wsa close cousin of, Startin fighting Kick your legs the burpee andi also stance. You can keep ‘backwards and drop fundamental movein __yourhands high, tke a ‘your hips to the mat. fighting, teaching you ‘boxer, or low, which s ‘Support your weight togetyourlees back the position you'dtake on your hands and andhips downinorder _—Ifyouwere anticipating Keep your chest up. tostop a takedown. a wrestling shot. mensfitness.co.uk 23-_ LMU oo STRENGTH WORKOUT 2 This workout starts with a big move that will teach your body to move as a unit, then follows up with a pair of antagonistic supersets to give you a full-body workout including pulling, pushing and squatting. Finally, you'll hit some burpees to get you used to level changes and start working on a solid base of conditioning. 1Push press 1 8 3 2 8 3 3 6 3 4 6 sa a 2aBack squat | 1 6 4 on 2 6 4 3 8 4 z 4 8 4 2b Shoulder | 1 6 4 45-60sec after 2b os i : i: fees 3 8 4 45-60sec after 2b 1 4 8 4 ‘45-60sec after 26 3a i 6 4 Chin-up 4 6 4 3 8 4 4 10 4 3b Diamond 1 10 4 45-60sec after 3b press-up 2 2 4 45-60sec after 3b 3 2 4 ‘45-60sec after 3b 4 5 4 45-60sec after 3b 4 1 10 2 30sec a 2 10 3 30sec | 3 10 3 30sec wey 4 10 4 30sec 24 Build A Fighter's Body«STRENGTH | ‘WHY DOI Using your legs to assist the move allows you tol heavier, Involving your whole body and priming your muscles for arowth. HowTo por Stand with your feet ‘shoulder-width apart, holding a bar with your hands ina ‘comfortable postion, Perform a quarter-squat, thenuse the momentumas ‘you come upto forcefully ‘rive the bar upwards Lower the bar under control 2a Fle eyelrle ; Glutes, hamstrings, quads way Dorr > Its a great all-round strength ° a bul, which also riggers testosterone ane growth hormone tomake you ger. How To Dorr Restthe bar across the back ‘of your shoulders - you might find that squeezing helps ‘you stabilise your upper body. Keep your feet shoulder-wldth apart, and slightly turned out Squat back and down asit Youre siting ona char At {hebotton'of the move, your ‘highs shouldbe parallel tothe floor Keep your chest up. Drive upthrough your heels, keeping yourchestup. mensfitness.co.uk——E _) STRENGTH | > 2b Sines ed ~ Shoulders, core, triceps ‘wit port tesa great shoulder-bulder and a surprisingly challenging test ofcore steength HowToborr Hold abar across the top of your ‘chest with your hands slightly ‘more than shoulder-width apart. ‘Your forearms shouldbe vertical. Press the bar upwards without ‘moving your legs. You'll create a strongerbase if you squeeze your glutes and brace ‘your abs, which wil allow ‘You to press more weight. ‘wwy Dorr IRbulids a strong back, butincreases the biceps involvement compared with an overhand pul-up. HowTo porr Grasp the bar with an underhand ‘rip, with your hands roughly ‘shoulder-width apart Start froma dead hang with ‘your arms fully extended. Pull yourself up unt your chins ‘over the bar, then Lower yourself back othe start position, 26 Build A Fighter's BodyDiamond press-up 3b :.< Triceps, chest ‘WHY DO IT Having yourhands close together shifts the focus away from the chest and towards your triceps. Trt CJ Targets WHY DOT Itworks multiple muscle ‘groupsat onceand gets, ‘your heart rate soaring, How To Do Ir ‘Start standing with your arms. fully extended above your head, then squat down. ‘As youreach the bottom of the squat, put your hands ‘down and kick your legs back, {anding in a press-up position Perform apress-up, then bring ‘your legs back underneath you and jump up off the ground, How To Dorr ‘Startin apress-up position but ‘with your hands lose together s0 that opposite thumbs and index fingers touch to forma diamond. Keeping your body ina straight tine ‘from head to heels, lower your chest tothe ground, then press back up strongly tothe start position, ‘mensfitness.co.uk 27Wllly PAL RO ALLLLALLLLLLLLLLULLALLELLULLLTLULALLOLILUL LILA CONDITIONING WORKOUT 1 For the first four weeks of your conditioning plan, you'll do a circuit of simple bodyweight exercises. You're going by time rather than reps, so. how hard you push yourself is up to you — but the harder you work, the better your results will be. (© Below is a five-minute ‘round’, broken into 30-second chunks of bodyweight moves. © Do each exercise as hard and as fast as possible. © Asthe weeks progress you'll increase the ‘number of rounds, until you're working hard for the equivalent of afive-round title fight. ‘© Ty tohit as many reps as possible, and better ‘your score with each round if you can. Burpee 30 seconds Press-up 30 seconds Divebomber press-up 30 seconds ‘Mountain climber 30 seconds ‘Sprawl 30 seconds ‘Squat thrust 30 seconds Press-up 30 seconds Divebomber press-up 30 seconds ‘Mountain climber 30 seconds ‘Sprawi 30 seconds ae 28 Build A Fighter's Body3a Total body ‘WHY DOIT I's agreat move for working multiple muscle groups atonceand getting your heart ate soaring, HowTo por ‘Startina standing position, then squat down. ‘As youreach the bottom of the squat put your hands ‘down and kick yourlegs back, landing in apress-up position. Performa press-up, then bring Your legs back underneath you and ump up off the ground. ‘wy Dorr HowTo por Its the classic chest-bulder and Hold your body ina straight Lower yourself until your chest demands a fair amount of core trenath {ine with your hands roughly touches the floor, then push back ‘underneath your shoulders. ‘upuntil your arms are straight. mensfitness.co.uk 29Te ‘Chest, way Dorr W's atwiston the traction Dress-up that works the muscles from diferent angles, as well ‘as working the flexblty of your hamstnngs and ower back HowTo porr Start with your hands and feet slightly closer together than in traditional press-up. so that you're almostin an inverted V. Bend! your arms and lower your chest almostto the floa, then bring tup atthe end of the move. Reverse the move to return tothe start position. Glutes, hamstrings, core = ‘wi bo rr How To port tts tough condboning move, Starting froma press-up poston, jump © ump and switch postions with your ‘wn the aggedbonus tat one fot forward so that lands close fet. the other one landing forward. ‘work your dyramicflexbity ‘toyour hands. Keep yourhips down. 30 Build A Fighter's BodyGcsn www.cardiffsportsnutrition.co.uk [em] © iB oes ml [Ee SB i 1 ey) os 7 a os a esinee tes ESOME DISCOUNT CLUBway Dorr How To voit I's a classic conltioning move -low-skil, easy Start ina press-up position. Jump your feet todo, and an absolute lung-scorcher forward untilthey're as close to your hands as possible, then jump them back out again. wuy Dorr lesa close cousn of the burpeethat'salso ‘fundamental move n fighting teaching you to get your legs back and ips down inorder to stop a takedown. 32. Build A Fighter's Body How ToDoIT Startina fighting stance. You can keep ‘your hands high, ke boxer, o low, whichis the position you'd take you were antcpating awresting shot. Kick yourlegs backwards and drop ‘your hips tothe mat. Support yout weight ‘on your hands and keep your chest up.Ms Pee coe ee enh tes aya TB ay eee ee ey ca RR ee pep Lr} ee eee aL Re Geter rod From humble London origins the Lonsdale brand quickly Pee ey throughout the word, with ts legendary quality and kes Stet red authenticity. sno coincidence that legends such as eto een et ears Ct een Ent ar tar ys preorrt Peet pros CeCe asc ues Pun to wear Lonsdale clothing. t's the combination of bing Pee ee Se ee oe en Le bare? Se eee) : Erde dec neni CCU aC Se Sea LL Re DL aanaelPOWERING UP Now that you've got a solid foundation of strength, it's time to work on your power. For fighters, it'sno use being able to bench huge numbers if you can’t throw a punch quickly, and a double-bodyweight deadlift isn’t very helpful if you haven't got the speed to hit a takedown. The next four weeks will help you take your gym strength into the ring. Get explosive with these power-centric training plans For your second month of fight camp, You'll be working oppasing muscle ‘groups to push your strength endurance ‘and doing plyometric moves to build power. Once again, you'll be doing three sessions a week fora total of four weeks, and again, you should stick to using weights you can handle with proper form. IF you're going to really push yourself, dot on the bodyweight ‘moves - aiming to be as explosive as, FIGHT SCIENCE The theory b SUPERSETS possible in these willhelp you transfer your gym gains to your fight training, You should also be going as hard as you can during the conditioning ‘workouts. By the end ofthis month, you'll be doing five rounds of nonstop ‘movement. And remember: even if you've got no intention of getting ina ‘age, challenging your muscles with different types of movement will shock them into growth and provide big gains. eae UNILATERAL MOVEMENTS. N STRENGTH | ISOMETRICS mensfitness.co.uk 35STRENGTH ™ WORKOUT This workout starts with a squat variation that's ideal for fight strength, and follows up \ a) with a push-pull workout to tax your entire body. Finally, you'll do as many inverted rows as you can for a test of core strength and grip. Record your cumulative totals in the two ‘max’ exercises — you should be aiming to improve them every week. agate 1 5 ; 3 3 3 3 3 3 ee 1 6 4 3 § 4 3 8 4 3 3 4 2b Bent-over ow 1 § 4 45-60secofter 2 3 é 4 $e 60sec fer ab 3 3 4 45 sos er 22 3 5 3 4b S0sec fer 2b BEES IS I A eA 3a Reverse cit 1 0 2 3 8 3 3 % 3 3 % 3 38 Ponk hold 1 Mox 2 45-60sec after 3 2 Max 2 45-60sec 3b 3 Max 3 aSeosec oflerab i Max 3 4 Gosec ter 3b ‘4 Inverted row 1 ‘Max 3 45-60sec 2 ‘Max 3 45-60sec 3 ‘Max 4 0 4 ‘Max 4 45-60sec 36 Build A Fighter's Body1 Pe reoeerls Glutes, core, biceps = = ‘WHY DOIT HowTo borT r ies a great core builder, with the Hold bar in the crook of your elbows added bonus that it mimics the sort of with feet shoulder-wieth apart. Dostions youll getin wile fighting for © Squatuntl your thighs are horzontal, a takedown rom a wresting cinch ‘then dive up through yourheels, ye Bench press Chest, triceps wiv por nowTopo1 Tihs classic titetsyoushitmore weight © Lleonabench with your feet onthe Lower the bar to your chest, pause, then thanany oer uppe-body move floor gripping bar slighty wider Arve i back up again, Atthe bottom making ta favourite forthose wo want than shoulder apart ofthe move, your forearms should be 2 strong torso chest and shoulders vertical and your upper arms should beat a 45" angleto your torso mensfitness.co.uk 37‘STRENGTH/| 2b usc Upper back, biceps ‘wit Dorr — Its one of theheavest horizontal pulling moves youcan co, balancing ourthe muscles you're working inthe bench press and ving yusa powerful bac HowTo Dorr Start with your core braced, ‘yur back straight and Shoulder blades retracted Bend your knees slightly and tean forward fromthe hips. Grip the bar with your hands ust ‘wider than shoulder-width apart. Pull the bar up to your lower abs, retracting your shoulder blades, then lower itunder control 3. a GSS Ler te § Biceps, grip ‘way Do Its gotthe same benefits asthe classi biceps curt andi aio test our grip and forearm strength wow To Dorr Stand tall with your shoulders back andfeet cose together, holding a barbell with your hands shoulder-width apart. Keeping your elbows dose to ‘your sides, cur the barbell up {o shoulder height Return the weight othe starting position 38 Build A Fighter's BodySTRENGTH| ‘WHY DO IT Iworks your core muscles to bullda strong ink between ‘your upper and lower body, HowTo porT Hold your body in astralght ine {rom your head to your heels. You can rest on your elbows ‘tomakethe move easier, but ‘his variation wil improve ‘your press-up numbers. Hold the postion for as long as you can without letting your hips sag, 4 Ua EY Upper back, grip way D0 rr WowTo001F ifs afl-body piling move working Hang from abar with your body ina your core stab tthe same time 35 straight line and your fet onthe oot. festngyouroro andback muscles Recreate ene ‘then lower yourself under controlSTRENGTH WORKOUT This workout is designed to enhance explosive strength. The first move in each pair is strength- based and will activate and fire up the neuromuscular system. Then you'll do an explosive movement following a similar pattern of motion. With the muscle fibres activated, you'll get more activation during the second part of the drill. Ya Back squat 1 3 2 3 3 4 = 4 6 4 1 3 2 3 3 4 4 4 AAAA Aaaa 40 BulldA Fighter's BodySTRENGTH| 1 la LF Td eee Glutes, hamstrings way Dorr cS) ies great all-round strengtn builder which also tiggers testosterone and growth hormone to male You bigger. How To por Rest the bar across the back ‘of your shoulders - you might {ndthat squeezingthelps ‘yu stabilise your upper bod Keep your eet shoulder-width apart and slighty tured out Squatbaek and down asf Yyouie siting ona chal At thebottont ofthe move, your thighs shouldbe paralleltothe floor Keep your chest up. Drive up through your heels, keeping your chestup. eer Ly cites ‘wy Dorr Its agreat move for explosiveness and also works a5 awarm-up for weighted Squats by getting your fast- twateh musele ores fing How To port Start with your feet shoulder- ‘width apart and your arms inva comfortable position. Squat down, then explode Upwards, aiming to getas much height as you can. Reset between reps, sothat ‘you can be as explosive as possiblein each one. mensfitness.couk 41STRENGTH| 2a One-arm floor press _ Triceps, chest ‘WHY Do IT How TopoIT Unilateral pushingis usefulforeverything © Lie witha dumbbell or kettlebell in one Press the dumbbell overhead, then lower from punching to Bl and also forces hand, holding tup with your elbow ‘under control. Finish all your reps ‘you o stabilise your core as youpress. bent at 90" and your forearm vertical ‘on one side before changing hands. 2b foley esate) Triceps, chest t way Dor Clapping between press. upsmeans you nave ta push explosively turning this into. a lyemetrc move weal or boeing punching power How ToDoIT Statin apress-up positon and lower your chest tothe ground Press back up powerfully so that your hands teave the floor. Quiekty cap, then and and ‘descend into the next rep. 42. Build A Fighter's BodySTRENGTH| Back, core ‘WHY DOIT Inbuildsa strong bac, balances jutthe ‘pushing you don fighting, ands surprisingly ‘tough an your core HowTo porT Graspthe bar with an ‘overhand grip. The wider apart your hands are, the harder the move becomes. Startfrom adead hang with ‘your arms fully extended. Pull yourself up until your chin is ‘over the bar, then lower yourself back tothe star position. 3 ara SET Back, core wu bor ie an explosive move whieh youdont need to eeceerate, Because youre leting goof the weight atthe bottom, HowTo port Holdamedcine ballinboth hands bring behind your head and slam tothe floor ashard.as possible. It you're focusing on caro, retrieve the bllasfastas Possible. you're working on Srplosiveness, reset between ‘eps or maximum power mensfitness.co.uk 43CONDITIONING -? WORKOUT 2 For your second month of fight conditioning, you'll do a series of full-body moves. There's a lot of going from standing to the floor, which mimics the scrambles that happen in a real-life fight - and also puts your body to the test. © Doeach move in turn, getting through the ‘rounds’ as fast as possible. You'll do more rounds, with less rest, as the weeks go by. © Ifyou really want to put yourself to the test, do 220m shuttle run between each exercise. Truck jump 10 ‘Mountain climber 20 Burpee 10 f uct tas 0 § ‘Spider-Man press-up 10 Kettlebell swing 10 1 3 60sec 2 4a 60sec 3 4 a5sec 4 5 44 Build A Fighter's Body eo‘WHY DOIT I's an explosive move that's great for bulding impressive cardio. HowTo port Perform quarter-squat, then Jump as high as possible, tucking Your knees towards your ‘chest atthe top ofthe move. E Lue | = pubraeeietve Glutes, hamstrings, core ‘wuy p01 HowTo DoT It’s tough conditioning move, ‘Starting froma press-up position, jump Jump and switch positions with your ‘with the added bonus that ‘one foot forward so that it lands close feet, the other one landing forward. ‘work your dynamic flexibly to your hands. Keep your hips down. mensfitness.co.uk 45way Dorr I's agreat move for working ‘multiple muscle groups at once and {getong your heartrate soaring, HowTo porr Start standing with your arms fully extended above your head, then squat down. ‘As youreach the bottom of the ‘squat, put yourhands down, and kick your legs back, landing Ina press-up position. Perform a press-up, then bring Your legs back underneath you and jump up off the ground. way Dorr How TopoIT l’sa classic cneltioning move ‘Start in apress-up postion. Jump, =low-skil easy todo, and an ‘your feet forward until they're as absolutelung-scorcher lose to your hands as possible, thenjump them back out again. 46 Build A Fighter's Body‘Chest, core ‘WHY DO IT HowTo oir I's aversion ofthe press-up that tests Startat the top of apress-up postion. ‘As you lower yourself tothe floor, Your core strength and balance, as bing one knee up and tothe side ‘well as working on your hip mobilty UntLt’s as dose as possible to your ‘elbow. Repeat on the other side, ‘WHY Dorr It’s an explosive move that works ‘your whole posterior chain, as ‘well as giving you agreat cardio hit fyou havent got kettebell, ‘9% a dumbbel by its end How To port ‘Standholding akettlebel, ‘with your feetjust wider than shoulder-width apart, slightly pointed outwards Lower yourself 35 if you're sitting ‘ona chal letting the kettlebell swing between your legs. Contract your glutes forcefully as ‘you pop" your hips forward. You shouldbe able to see underneath the kettlebell atthe top of ts swing, mensfitness.co.uk 47GOING THE DISTANCE It's the final month of fight camp, and by now you should be a strong, explosive mass of lean, fast-twitch muscle. You'll have built up a decent base of strength endurance and cardio from your conditioning workouts, but now it’s time to step things up. Upping the reps and decreasing the rest periods will shift any remaining body fat and Leave you ripped and ready for anything. Get ring-ready with your last month of training For the last four weeks of fight camp, — handy whether you need to weigh in Yyou'llbe doing less high-intensity strength for a fight or just bum some excess fat. \work and more high-rep moves. This Don't worry if you can'thhandle as mimics the sort of training fighters do ‘much weight on the bar'as you've used inthe last few weeks before about, the previous months of the plan, but when theyll be aiming to build the its worth making every effort to be strict Conditioning to fight hardin every round about your rest periods, This is what's if necessary. Another benefit of hese {going to give you the mast henefits, Sorts of workoutsis that theylramp up and nobody's going to give you an extra. = your metabolism forhours afterwards ten seconds to breathe in the ring — FIGHT SCIENCE The theory behind the plan PLYOMETRICS COMPLEXES GRIP WORK mensfitness.co.uk 49Wldily RRO MLILILLLILILULLLLUULULLLILULLALLLLLLLLUL STRENGTH WORKOUT. Now that you've built up a decent base of strength, it's time to make sure you can go the distance. Tackle this strength-endurance complex with slightly less weight than you did for the lower- rep, longer-rest sets in the first two months, but make sure that you're still using a weight that makes it challenge to get through all the reps. Do every exercise, then rest and repeat the circuit. 4Lunge 6 Mxed-grp 60-90sec ul-up otek envclees 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 AWN4 AWN= BUNS AWN AUN= BUN SSSS BAA @iaq wVAA BAA arar Fil ES 5 Bock squat Bs Bis] 50 Build A Fighter's Body‘WHY DO IT I's one ofthe heaviest horizontal puling moves you can do, balancing out the muscles youre ‘workingin the bench press and ving you a powerful back How To porT ‘Start with your core braced, ‘your back stralght and shoulder blades retracted. Bend your knees slightly and lean forward from the hips. Grip the bar with your arms ust wider than shoulder-width apart. Pullthe bar up to your lower abs, retracting your shoulder blades, then ower itunder control. ‘wy Dorr It’s one ofthe heaviest horizontal pulling moves you can do, balancing out the muscles youre 1workingin the bench press and iving you a powerful back How To port ‘The clean invalves almost all ‘your major muscle groups and {forces them to work together to generate explosive power. Lift the bar off the ground by ‘diving up through your heels. Once the bar reaches your hips, rise up on tiptoes, shrug your shoulders and pull the bar up to the front of your shoulders.‘STRENGTH/| 3 Pee sd ‘WHY Do IT Its aful-body move that ‘works your explosiveness and co-ordination, How Toborr Hold abar across the top of your ‘chest with your hands slightly Wider than shoulder-width apart. ‘Your forearms shouldbe vertical. Perform a quarter-squat, thenas youcomeup, use ‘your momentum tohelp drive the bar overhead. ‘WHY Dorr Unilateral lee strenathis very important for a fighter, “whether youre arving forward fora takedown orbalancing ‘yourself during akck How ToporT Hold abaracross your shoulders, ‘with your hands slightly wider than shoulder-width apart. ‘Take alarge step forward with ‘one leg, The knee of your rear {eg should brush the floor, and your front knee shouldn't ‘move beyond your toes Return tothe standing position, then repeat the ‘move onthe other le. 52. Bulld A Fighter's BodyL iE Ta attr ‘WHY DO IT I's agreatall-round strength bullder that also triggers testosterone and growth hormene to make you bigger. How To port Restthe bar across the back ‘of your shoulders ~ you might find that squeezing helps ‘you stabilise your upper body. Keep your feet shoulder-width ‘apart and slightly turned out. Squat back and down asf ‘you're sitting on a char. At the bottom of the move, your ‘thighs should be parallel tothe floor. Keep your chest up. Drive up through your heels, leeeping your chestup. 6 Mixed-gri way por ire b esata tas arting tradtonal pull-up, and mimics the award hand postioning ‘hatoccurs during fonts How Topo rr Grasp the bar orhanles with ‘ne hand facing aay fom you andone facing behind you Startfroma dead hang with ‘yur arms fully extended Pall yourself up unt your chin isoverthe bar. then tower ‘youself back tothe start Position. Switch your hand Positions around with each set mensfitness.co.uk $3tdi I RRO LLALLLLULALLLULLLLLAULLLLLLLULLL LLL LLL STRENGTH WORKOUT Your final strength workout is designed to enhance explosive strength using pairs of movements. The first, strength-based move will get your muscles firing, then you'll do an explosive movement following a similar pattern of motion. This will teach you to apply your new-found strength ey Jas 1 6 each side 2 Geach side 3 Geach side 4 Geach side Tb Box jump 1 4 4 ‘90sec after 1b 2 4 4 ‘90sec after 1b 3 4 4 60sec after 1b 4 4 4 60sec after 1b 1 10 3 2 10 3 3 10 4 4 10 4 1 6 3 90sec after 2 2 6 3 S0sec after 25 3 6 4 G0sec after 26 4 6 4 sec REDE Ee Beso ead 3a Recline row a 10 4 2 10 4 i 3 10 4 dd 4 10 4 3b Resistance 1 6 4 3b sad a 3 § 3 Boset oer 38 mee 3 é 3 Sosecofter 30 54 Build A Fighter's Body1a Bulgarian split squat Targets WHY DOIT W'sa great moveforuniateral leg strength - withthe added ‘bonus that doing t wien ‘dumbbells will fest your an. HowTo Dorr (© Hold a dumbbell in each hand and rest one foot on bench instep down, ‘© Squat down with your leading {eg until the knee of your rear leg almost touches the floor. then drive ‘back up. Finish ll your reps on. ‘one side betore switching legs. Box jum| Least way Dorr Its a cassie plyometric move that forces you tobe explosive and powerful How Topo rr (© Finda stable surface to jump ‘on. A plyometric boxis ideal butt you'reina fighting gym, 2 Fing apron works just as well, © Performa quarter-squat, then jump up explosively onto the box from both feet at once. (© Step back down rather than Jumping to minimise the chance of ‘damaging your achilles tendon, mensfitness.co.uk $5‘STRENGTH/| LED ee oy ‘WHY Do IT Its agreat way of acing resistance toapress-up, becauselt gets tougher atthe top of the move, ‘where you shouldbe stronger. Clapping between press: ups means you have to push explosively, turning this into aplyametric move ideal for builaing punching power. How Toporr ‘Startin apress-up position and lower your chest tothe ground, Press back up powerfully so ‘that your hands leave the floor. Quick cap, then tand and descendinto the next rep. 56 Build A Fighter's Body Bt a3) HEttt How To Dorr Hold a resistance band in your hands Perform press-up as normal. and strech tacross your back, then Control yourself on the way down. {et ntoa press-up postion.Inverted roy An Upper bat Beene ‘WHY DOIT How ToDoIT It's afull-body pulling move, working Hang from a bar with your body in Pull up until your chest touches the bar, Your core stability atthe sarietime as ‘straight line and your feet on the floor. then lower yourself under control. testing our orp andback muscies. Its adynamic move that ‘mimics the mation of pulling an ‘opponent down during a clinch or yankang on ther lapel injudo. How To port Tlea resistance band ‘around pull-up bar or the top of a power rack. Hold the band in both hands, then pullit down dynamically. I's fine ‘o.use some leg movement mensfitness.co.uk 57ZL Willldlg CNB RRO MLALULLLLLLULLULILALLALLUALLLLLLLLLUULLLL CONDITIONING WORKOUT 3 Your conditioning workout is the toughest yet: three rounds of nonstop movement, \ constantly pushing yourself to complete Wy more reps. How much you get out of =i this workout is up to you - if you can grit your teeth and get through all three rounds, you'll be in fantastic shape. ‘© Doten reps of exercise 1a, then ten reps of exercise ‘tb, Without resting, go straight back to ta. Repeat the pattem for a ful five-minute ‘round’. Count and record how many sets you manage. (© After each round, rest for 60sec before the next one. ae ‘As many as possible ‘As many as possible 60sec after Smin ‘As many as possible ener ae 20 ‘As many as possible 60sec after Smin 3a Battling rope stam 50 ‘As many as possible 3b Sledgehammer swing 10 ‘As many as possible 60sec after Smin 58 Build A Fighter's BodyTotal body way Dorr Its a classic coneitioning move -low-skl easy todo, andan absolute lung-scorcher HowTo voir Startin a press-up postion. Jump ‘Your feet forward until theyre as close to your hands as possible, then Jump them back out again. ‘wy Dorr Its the classic chest-bulder and demands a fair amount of core trenath How To por Hold your body ina straight {ine with your hands roughly ‘underneath your shoulders. Lower yourself until your chest touches the floor, then push back ‘upuntil your arms are straight. mensfitness.co.uk 59dada shaid te Chest, shoulder way Dorr W's atwiston the traction Dress-up that works the muscles from diferent angles, as well ‘as working the flexblty of your hamstrings and ower back HowTo porr Start with your hands and feet slightly closer together than in traditional press-up, so that you're almostin an inverted V. Bend! your arms and lower your chest almostto the floa, then bring tup a the end of the move. Reverse the move to return tothe start position. way Dorr It’s one ofthe most fundamental ‘moves you can do and involves some ofthe biggest muscles inthe booy High reps will ‘ve youra great cardio hit HowTo porr Start with your feet shoulder- ‘width apart and slightly tuned out. ‘Squat back and down as if You're sitting on achair. Atthe bottomof the move, your thighs should be parallel tothe flor. Drive up through yourheels. Keep your chest up throughout the move, 60 Build A Fighter's BodyTotal body ‘WHY DO IT Irs abrutal conditioning move that also tests your rip. HowTo port Hold one ropein each hand, whip them up inthe alr, then slam them back down with as much force as possible, squatting down as you do so. Keep a straight back and tight ‘ore throughout the move. Total body way bor Itsan explosive move inwhich you keep accelerating unt You make contactwth your target. Italsoteaches you to use your legsandhips namove HowTo Dorr Bring the sledgehammer back with yourhands far apart onthehandle ‘As you swing the hammer forward bring your hands together It you haven't got a hammer andtyre, a medicine vallstam sa good substitute mensfitness.co.uk 61ema If you're stepping up your training, you also need to pay more attention to how you recover, which will let you push yourself harder in the gym, as well as minimising your chances of overtraining. How to make your workouts effective 62. Build A Fighter's BodyEvery style has different strengths and requirements. Find the one that's right for you igangFIGHT | STYLES The art of overpowering an opponent with joint locks and chokeholds, practised by UFC champions ‘azilian ju itsu (BN) has existed since the early 20th century but ‘exploded in popularity in the early 1990s when Royce Gracie, the ‘son of one ofits inventors, used it to win three of the first four Ultimate Fighting ‘Championship tournaments. Fighters and. fans alike were impressed by the way Gracie defeated larger opponents in the days when weight categories didn't exist. ‘Asa grappling art, i's similar to judo but with the emphasis shifted from throws tojoint locks and chokeholds. It works ‘well for self-defence and is an essential skill for MMA (see p80), but there's also well-established competition circuit ‘where striking isnt allowed and points are ‘scored for gaining positions that would bbe advantageous in a ‘reat fight. You can ‘win at any time by using a submission hhold to make your opponent ‘ap’. ROLLING HARD ‘Thanks to the lack of striking, sparring inBU won't give you a concussion ‘and so most gyms include tin every ‘session. This means youll get fit just bby turning up and training, as well as ‘quickly learning what works and what 65 Build A Fighter's Body doesn't. Flawless technique will always beat superior strength, but at the highest levels ~ where everyone's equally slaitul~ flexibility, grip strength and endurance are crucial. Some elite fighters do lite strength and conditioning work, while others have gruelling regimes, People with almost any body shape an become masters in BU by adapting their fighting style to their strengths. KEY MOVE InBU, being able to defend yourself while (on your back ~ preferably from the ‘guard’ Position, in which you use your legs to Control your opponent's movement = is vital. The triangle choke, which involves cutting off an adversary's blood supply by wrapping your legs around their throat (and ‘one arm) ina roughly triangular shape, Is one of the style's signature moves. KEY EXERCISE It’s essential to be able to escape from bad positions such as being mounted” having an opponent ston you. A good hip bridge helps develop the strength and coordination to get out, especially once You build up to the weighted version.FIGHT | STYLES A technique-heavy style that doesn't require huge strength and involves throwing everything but punches J ludo is a relatively young martial art. founded in 1882 by Japanese ‘educator Jigoro Kano as a means to develop better fighters who would also be better people. Though it literally translates as ‘the gentle way’, you'd be hard-pressed to see why if it's ‘your first time watching a judo match = they're usually a flurry of action, followed by one person being thrown on the floor with quite astonishing force. ‘But behind that furious grappling there's an enormous amount of technique, ‘and a smaller person can easily throw ‘a much larger one with the right timing and balance. Add in some armlocks and strangles and you've got a sport ‘with skills that are also very useful in reat’ fight. It's been an Olympic sport since 1964, with recent rule changes that limit groundwork and leg-grab attacks and are designed to emphasise ‘Spectacular, spectator-friendly throws. GRIP AND RIP Judo training Is typically spit into two areas ~ nage-wazo, or throwing technique, and ne-waza, grappling technique. It pputs a high emphasis on sparting ~ or randori - which can be exhausting ints ‘own right. But competitive players — as Judoka call themselves - need explosive ower, gazelle-lke balance and the grip strength of a orila to be successful, as well as the endurance to keep fighting it the fight goes to ‘golden score’, the judo version of extra time. They'll also need tobe prepared to fight several times in one day:a typical judo tournament ‘might involve the top competitors facing anywhere up to eight opponents, including fights for bronze and sitver. KEY MovE One of the most fundamental throws taught to every judoka, the uchi-mata (ittranslates as inner thigh throw/) also ‘works at the highest levels of competition it was the signature move of 2000 ‘Olympic gold medallist Kose! Inoue. KEY EXERCISE Grip fighting is crucial to success in modem judo, and top-class fighters hhave vice-like strength. The g/pull- up - and its civilian sibling, the towel pull-up bulld strong forearms. fora monstrously tight grip. mensfitness.couk 69FIGHT! It’s got fists, feet, elbows and knees flying at speed, but the main thing this sport requires is courage nown in Thailand as ‘the art of eight ibs" because it allows strikes with the hands, feet, knees and elbows, Muay Thai also allows strikes from a clinch position, ‘making it one of the most comprehensive stand-up striking styles. It's also known forits devastating kicks - they're ‘emphasised in the scoring, and unlike ‘many other arts they're allowed virtually anywhere on the body, including the legs. ‘There's a worldwide competition sscene, with various rule-sets that exclude elbows and knees to the face for amateurs. Fights are made up of five three-minute rounds, and traditionally involve the fighters performing a ritual dance - the Ram Muay ~ before the bout starts, to convey respect for thelr teachers, ‘warm up and possibly intimidate their ‘opponent. Different versions are done by different fight camps. A band also plays during the fight, intensitying during the later rounds to spur the fighters on. PEAK CONDITIONING Muay Thai training usually includes a great deal of shadow boxing, bag work, pad ‘work and sparring. Conditioning is crucial, 70 Build A Fighter's Body ‘and serious fighters will toughen up their shins by doing hundreds of kicks on the heavy bag.’ also important to have the cardio endurance to fight for five three-minute rounds, so running, ‘skipping and bodyweight exercises ‘are all popular among Thal fighters. They also pay a lot of attention to the abdominal region, though many fighters are now moving away from the traditional thousands of crunches to more modern methods of training, KEY MOVE Unlike most martial arts, Muay Thai ‘emphasises swinging your whole leg Uke a baseball bat, and connecting, with the shin, This means that, though they're often telegraphed, kicks are painful even when blocked. KEY EXERCISE Lasting for five rounds of continuous kicks demands huge explosive power and leg endurance, and jump squats are the perfect prescription. In Thailand, trainers often demand 2180" spin in the air to make sure fighters are getting enough height. CLECVILLALLLI LULL LALLA FIGHT | lee Bare-knuckle brawling and gentlemen's fisticuffs combine in this sport of power, footwork and timing ‘oxing has existed in various forms since the ancient Greeks Included a bare-knuclde fight in the original Olympic games, but ever since the Marquess of Queensberry introduced gloves and rounds - and banned spiked boots - i's been the most popular fighting sport in the world. The amateur and Olympic versions are scored ‘on solid punches landed and emphasise hhand speed, footwork and accuracy, while the professional version dispenses with protective headgear, making punching power and resilience more important. Ws also crucial to be skilled in bobbing, ‘evading punches and controlling the ring Professional bouts can tast anywhere from four to 72 rounds, with victory possible via knockout, decision, the three-knocllown rule or an opponent's comer throwing in the towel. KNOCKOUT POWER Boxers traditionally relied on long-distance roadwork and bodyweight exercises to stay in shape - partly from fear of going up a weight class - but today’s athletes Use everything from medicine balls to ‘Olympic iting to keep them fast and explosive while giving them the endurance to fight for 12rounds. Boxers also use ‘sport-specific kit such as the speed bag, slip bag and speed ball to develop their reflexes, timing and head movement. Every MMA fighter practises boxing to some extent, although even UFC stars, can'tpunch with the devastating power boxers build through years of training, The techniques most useful to MMA fighters are offensive ones, since the smaller gloves used in MMA make traditional defensive postures less effective. KEY MOVE. The jabis used to gauge distance, unbalance opponents and set up power punches or combinations. Counter-punchers try to evade and ‘counter an opponent's jab, while tong- limbed fighters can use itt ‘lever’ ‘open an opponent's defences. KEY EXERCISE ‘Although most boxing strength comes from the legs, having good triceps strength and muscular endurance is stil key. Keeping your hands close to your sides during a press-up fits the bil perfectly mensfitness.co.uk 73KARATE Despite its kids-in-pyjamas reputation, karate is at the heart of many top mixed martial artists’ skills K arate, meaning ‘empty hand’, ‘canbe used to refer to dozens of Japanese fighting styles ‘SESE that differ dramatically in their training techniques, tactics and goals. ‘The most popular among pro fighters are kyokushin, which emphasises hard sparring with most strikes permitted, and shotokan, one of the oldest styles, which Ismore associated with point-sparring, (minimal-contact contests for points). Both have been used with great success, in MMA, though they lend themselves to very different styles of fighting: Lyoto Machida's counter-heavy style is based ‘on shotokan, while Georges St-Pierre's explosive striking has its foundations Inhis early kyokushin training. [ART OF THE KATA Traditionally, karate emphasises hundreds, of repetitions of basic movements, often in set pattems or kata that make them more efficient. Karateka also need excellent flexibility in their hips and legs to deliver efficent kicks, with point-fighting competitions requiring explosiveness in order to deliver punches and kicks and then retreat quickly. 74 Build A Fighter's Body Karate traditionalists sometimes spend hours conditioning their hands by striking a straw makwara of using weighted Jars ‘and sandals to build fight-specific strength = butit's possible to emulate this style (of training with modem gym equipment. Depending on the style practised, karate can include a lot of sparring. One hallmark of kyokushinis the 100-man ‘kumite, In which masters take on dozens ‘of opponents in a matter of hours. KEY MOVE FRONT KICK ‘The mae gerlls one of the most commonly used karate kicks, because it can be performed very fast with little wind-up and is very difficult to block. It can be delivered as a powerful thrusting front kick or incorporate more of an upward ‘snap’, like the kick that Machida used to knock out Randy Couture at UFC 129. KEY EXERCISE |(WUCK(LE PRESS-UP Because traditional karate was designed for fighting without gloves, the knuckle press-upis.a staple of many fighters’ regimes, designed to strengthen the bones ofthe hand. It’s also possible to do Insingle-Leg and close-grip variations.Za FIGHT | STYLES One of the world’s oldest sports - and still one of the toughest, demanding serious strength and endurance Oo ne of the oldest organised sports inexistence, wrestling has been ‘a partof the Olympics since 648 BC and different versions. of it are practised around the world - in India it's known as pehiwani, while in ‘Mongolia it’s bokh. These days, though, You're most tikely to encounter itin its ‘two modern Olympic flavours: freestyle, where the object Is to throw and pin your ‘opponent, and Greco-Roman, where the aims the same but trips and leg-grabs are forbidden. Matches are scored using a best-of-three format, with points awarded for takedowns, reversals and exposing ‘an opponent's back to the mat - though it's also possible to win instantly via pin. PINTO WIN Because itinvolves near-constant physical contact, wrestling is one of the most physically demanding fighting styles in the world. tinvolves balance, co- ‘ordination strength, power and endurance and, because of its demanding weight ‘categories, encourages packing them into the most economically-sized frame possible. Wrestlers hit the welghts hard, ‘but also employ a variety of bodyweight moves to get used to shifting thelr own weight, paying special attention to the legs, core and neck. Because it’s so gruelling, wrestling provides a great base of mental toughness for other sports ~ in the words of US Olympic gold medallist Dan Gable, “Once you've ‘wrestled, everything else in life is easy’. KEY MOVE DOUBLE-LE You won't often see itn high-tevel competition because it's difficult to pull off against an experienced opponent, but the double-leg is one of the first moves. every wrestler s taught, and probably the most spectacular It's a bit lke a rugby tackle, but with more emphasis ‘on getting right under an opponent and using your whole body to upend them. KEY EXERCISE SP). Doubling as a variation on the burpee, the sprawl is both a horrible exercise 10 do for high reps and an exercise in technique. You drop your hips to the floor while keeping your chest and hhead up, which counters the above double-teg, making tan essential ‘move for every wrestler to learn. mensfitness.co.uk 77TAEKWONDO The national sport of South Korea is based around lightning-fast strikes with both feet and fists ) | y T hename taekwondotansltes _contbuting to atop competto's ness literally as ‘the way of hand and regime. Rotational power is also helpful, foot burtisaopine ls general kn power tothe arfsabeady- MEE rove assocated wih the later, vidous spinning hook and back Nk shee tsmestspectacuarinocloulscome There sless trphais on upper” fromnighor spinning Kes Te Word. body Valning but te endurance to Taekwondo Federation's scoring system» competeln several mates over the used in the Olympics, where taekwondo course of a day is key to tournament has been a competitive sport since 2000, _success. The timing employed by top- places most emphasis on kicking akick level fighters can allow them to land fr punch to the body scores one point, but devastating strikes that can easily knock akick to the head scores three. Punches _out an opponent with a single hit. inthe head aren't allowed under WTF rules, though they are in the International KEY MOVE AXE KICK Taekwondo Federation, a competing Although it's not traditionally one of body with similar infiuence on the taekwondo’s central moves, the axe world circuit Both styles have produced —_kick - bringing one leg up in a crescent, fighters that have done wellin kickboxing then chopping itstraight down from and MMA, thanks to their emphasis head height ~ has increased in popularity (on distance, timing and footwork during competitions, where itcan easity break an opponent's collarbone. I's ‘SPLITS THE DIFFERENCE a surprise tactic, and can be virtually Flexibility is obviously crucial in taekwondo impossible to dodge if delivered correctly. if you can't kick to an opponent's head, you might as well not compete. KEY EXERCISE SINGLE-LEG SQUAT Hamstring durability Is a constant Taekwondo’s emphasis on kicking concern, so strengthening exercises demands explosiveness, balance and suchas the weighted step-up are crucial, _o-ordination, all of which are targeted with caf raises, lunges and squats all by this simple bodyweight move. 78 Build A Fighter's BodyUMMM dUddlddtdldddiddddéddddraneuuen rr The best mixed martial artists bring together elements of all the fighting arts for a sport of devastating power T echnically, this isn't a single martial ar buta set of rules Lnder which almost every type of fighting move - the exceptions being dangerous techniques ike eye- ‘gouges, groin shots and hair-pulling - is allowed. That said, more and more ayms are offering MMA\ classes, which usually means they be teaching how to combine the moves from diferent arts:how to mix strikes and wrestling takedowns, ay, orhow to use Brazilian jutsu submissions when someone's trying to punch you. Doing everything at once can be confusing though, 0 if you're serious about fighting is best to start with learning one or two separate styles, then putting things together once you've bulla strong awareness of the different techniques involved. ROUGH AND TUMBLE Because it’s ablend of every other fighting disciptine, MMA is one of the ‘most physically demanding sports in the world, and participants have to be ready for anything. MMA coaches often try to mimic the constantly changing demands of a drawn-out fight by prescribing circuits containing everything from rope climbing to sledgehammer swinging, as well as incorporating more sports-speciic moves such as practising strikes on the ground. It's also more ‘gruelling than other fighting styles because the rounds are longer. A professional fight typically takes place over three five-minute rounds, while main events, and tite fights increase this to five. KEY MOVE. MMAIs the only discipline in which fighters specifically prepare to pummel a downed opponent. While this might sound relatively €asy, i's a more complicated proposition than you might think, The key is maintaining good posture and avoiding submissions — Ideally, fighters try to use BJ! techniques to advance to a ‘dominant position before striking KEY EXERCISE Manhanaling a gigantic tyre isa favourite ‘move in MMA training montages - partly because itlooks impressive, but also because It works the whole body ‘while promoting explosiveness. mensfitness.co.uk 81 iuiea There are many different forms of this style but they all require a combination of Speed, skill and flexibility KX lekboxing is a fairly broad term used to describe a group of martial arts that involve kicking ‘and punching, with a variety of rulesets depending on the country and ‘organisation a bout takes place in, Unlike Muay Thai, it doesn't allow clinching and elbows. K-1, one of the most well-known kickboxing organisations, allows knees to the face, but most other federations don't. Branches include the French savate, ‘hich only allows certain styles of punch and kick, and the Chinese ‘sanshou, which awards points for ‘throws, trips and knocking opponents off the raised platform where it takes place. Some American styles don't allow strikes below waist level, but these are becoming less common. Kickboxing’s more spectacular moves ~ such as the superman punch (or spinning back kick are also popular in MMA, since opponents wary of takedowns are potentially more vulnerable to such attacks. KICKING OFF Uke Muay Thal fighters and boxers, kickboxers need to have speed and ‘82. BulldA Fighter's Body power, combined with the endurance to throw power strikes for an entire fight ‘The core and legs need to be powerful to develop the strength to transfer power from the ground and into strikes. Kickboxers tend to be slightly larger in the upper body than Muay Thai fighters, because of the increased emphasis ‘on punching in thelr sport. In some federations, Including K-1, one-night tournaments are common, so fighters need to be able to pace themselves over Up to three fights in a short space of time. KEY MOVE A’surprise’ punch that can be set up in a variety of ways, andis devastating when landed correctly. I's often thrown in ‘combination with ajab or low roundhouse, to try and catch out an opponent who rushes in after the first move. KEY EXERCISE Kickboxing's huge emphasis on core strength means that abs isolation exercises are popular, but fighters are ‘moving away from doing hundreds of crunches and toward doing other abs ‘moves using slower, more controlled reps. ii_ambo Is a Russian fighting ‘system that's actually a fusion ‘of numerous fighting styles, including ju jitsu, judo and boxing. It was developed to train the Soviet Red Army for combat -in Russian, the name is an acronym, ‘meaning roughly ‘self-defence without \weapons'- but became recognised as an official sport in 1938 and eventually became the country's national sport. ‘The two main forms practised today are ‘sport Sambo, which involves throws and ‘submissions, and combat Sambo, which ‘adds standing strikes. Combatants wear 2 Judo-style top, known as a kurtka, with shorts and specialised shoes. Chokes aren't allowed, butleg and ankle locks are common, in contrast to most other ‘grappling styles. Sambo isn't as widely practised as Bil or judo, buthas produced some of the world’s top fighters, including heavyweight legend Fedor Emelianenko and former UFC champ Andrei Artovsi. ROLLING HARD ‘Sambo matches can be gruelling affairs, Lasting up to six minutes and shifting from standing to the ground and back again Combining Asian martial arts with boxing techniques adds up to a Russian revolution in fighting rapidly — Ifa submission doesn't happen. ‘almost immediately on the ground, the ‘combatants are restarted standing, Power, strength and endurance are ‘crucial, and leg strength s especially vital both for throws and defending leg lock attempts. Sambists, as they're known, are often exceptionay flexible and can usually do a full sput. Combat ‘Sambo's inclusion of strikes means that fighters need fast reactions and power, as well as the ability to go from striking to clinch-fighting quickly. KEY MOVE: ‘classic submission, In which the ‘Sambist uses the leverage of their entire body to attack an opponent's leg, These aren't legal in Brazilian ju jtsu until the brown belt level, which means that lower-level grapplers often aren't experienced in defending against them. KEY EXERCISE, Kettlebells have been a mainstay ‘of Russian training for decades, and the traditional swing works all the ‘qualities needed by an elite Sambist ~ explosiveness, endurance and leg strength. mensfitness.co.uk 85 III eeea cae aYUULLILLLILULALLLUUU UU INTRODUCTION All-round athletes Mixed martial arts requires incredible fitness. Here's how to get it ver since the ancient Olympic sport of pankration ~ a hybrid of boxing and wrestling that allowed trachea-grabbing and groin-kicking ~ people have been fascinated by the IEEE spectacle of mixed fighting styles doing battle. Inthe late 20th century it was brought to the wider publics attention by ‘the Brazilian Gracie family, who helped to create the Ultimate Fighting Championship, which pitted everyone from sumo ‘wrestlers to ninjas together ina contest to see what worked best. Now, mixed martial arts isa more civllsed affair, with top~ flight athletes competing under a recognised set of rules in a series of weight classes. Each fighter is well-versed in every aspect of fighting, from punches and kicks to throws and submissions. That not only means that it's essential to have the strength and speed to pull off all these moves, but also that it's desirable to pack the most power possible into a relatively small frame. In this section, we've consulted some of the world's, best mixed martial artists for the secrets oftheir training ater eee feed Cd Ped asMMA! King Georges The best fighter on the planet shows off the moves that helped reinvent him atitis to have fun doing it’ says Georges St-Pierre, the current UFC welterweight champion, one of the IEEE most dominant UFC fighters of all time and arguably the most well-rounded ever. ‘f you're not enjoying it, you won'timprove.' I's good advice that St-Pierre himself had to heed after years of pushing himself physically and mentally, training with some of the best fighters in their respective fields and fighting the cream of the welterweight division ‘Akknee injury sustained in 2071 gave the man known as GSP the chance to reassess his training and, rather than go, back to pushing the biggest weights possible, he took the ‘opportunity to experiment with gymnastics and bodyweight ‘moves. It's made him a more well-balanced fighter - and helped him rediscover the sport he's always loved. ‘much faster and more powerful now he says, ‘and t's not leven because I'm trying harder. !m just having more fun, 'T hhe key to being good at something and improving 90 Build A Fighter's BodyThe key is to have fun. Alecia enjoying it, you won't improveWilttilg Ch s0) eR RRC LLUULILILLULILLLLLLLLLL LOL Build a champion’s core Blitz your core with this halo circuit, alternating between dynamic and isometric holds wl why po1T wuy Dorr Itmimics the tsometrc parts of afght, ke Isa ciassi'dynamic’ abs move holding an opponent down in side contol HowTo voir HowToDorr ‘Starting with your back onthe floor, crunch Sitina dish shape, with just your lutes touching the ‘up until your knees touch your chest. ‘oor, holding the position by contracting your abs. why bor wHy Dorr [Ac well as iting the core, this move ase brings lesa care move withthe added bors that the benefit of some dynamic flexibly Itchallenges your co-ordination, HowToporr How To Dorr Situp andraise your legs off the floor, spreading Keeping your arms and legs straight, touch your left arm thems fr apart as possible. to your right foot, then repeat on the other side. 92 Build A Fighter's BodyMttddd Che) eR Bs RRO MMLLILULALLULLULULLLLXL LULL Stay on the ball ‘Think of these gym ball moves as a game,’ says St-Pierre. ‘Once you've learned them, combine them and have fun with them.’ However many sets and reps you do, you'll build core strength b Rec reet nr 2 Obtique twist ZZ Why DoIT Iworks your core in every different cirection, HowToporr Holding aball between your feet, imagine that your heads ‘north’ ona compass, and touch the ball o north, south, east and west Way Dorr It works your balance from a postion youll often find yourself nif you take part in MMA, How To port Starting ina press-up position with your shins on the bal, twist to one side and point your top leg towards the floor. way Dorr IRworks your core Inevery different direction How Too IT Holding the ball between your feet, situp so your body formsa V-shape and pass itto yo hands, then ower. Perform another V-sittopass the ball back to your feet. 94 Build A Fighter's Body wuy Dorr Itforees you to maintain body tension while shifting postion, asl that’s wal n gapping. HowTo por Holding ball between your feet and with your ‘arms above your head, roll from your back to your stomach, without tetting the bal touch the floor.i) ang sara eS oeNNW ys ff ORY / Da) 6 3 mm 158 Build A Fighter's BodyCorny laa L AY} US ee oe Eee sere Coe Ne hits. Tdon'tcare if you're ee at Ca et) ¥ treadmil a 16km/h and a 10% a ee 7-1 BL er Acad fa ORY a eee) i =, Cor) (7s C) a rae ESS know you're not going have a nervous system meltdown and py eel Peele lel thee cali ay aay exercises performed between eaeig yay Cee Te Tea bodyweight exercises. ‘Nothing too stressful - you're getting Dur: Avante betel cEaun Category 3 After the first two stages is when you do the bulk of your training, using a weighted barbell alongside sprints to build strength and cardio. Follow the workout over the next three pages to experience a typical Category 3 Hurricane. WHY Dorr Is asimplied cousin of the «asic Oympie snatch - you ‘wont be able touse as much weight as younormally ‘would. butts easter todo, HowToDoIT Hold the bari front of your thighs with your hands roughly shoulder-width apart. Lftthe bar powerfully, ducking under the bar to “catch it with straight arms atthe top ofthe move. ‘Stand up straight, Siam way Dorr Itlets you shift more weight than an overead press, while aso testing yourlegs How TopoIT Hold the bar atthe top of your chest, in the position you would tusefor an overhead press, Drop into atunge atthe ‘same time as you push the bar upwards, andcatet uth straight arms. ‘Stand up straight, and tower the bar to begin the next rep. Intervals Exercises mensfitness.co.uk 161| MARTIN ROONEY Z Category 3 The second and third supersets of your Category 3 Hurricane workout. The moves get less complex and involve fewer muscle groups so you can keep up the intensity without risking injury from your form breaking down as you fatigue. You can substitute in your own moves while following Rooney's principles. WHY DoIT ‘WHY DOIT, Iworks your upper back muscles while aso Forcing Itbalances autall the pushing you doin your boxing workouts and Yyouto stablse yourselt, qiving you a core workout. ‘lve you a strong, stable back that help you with pressing moves. HowToporr How TopoiT With your hands shoulder-width apart, explosively pullthe bar up © Lean forward atthe hips, keeping your back straight toyour collarbone, allowing your elbows tocomeouttothesides. Tense your core muscles to stabilise your body, and grip, Lit ha sr inet aie, the bar with your hands shoulder-width apart. ‘Squeeze your shoulder blades together and pul the bar {nto your sternum. Lower slowly tothe stat position. 162 Build A Fighter's Bodywhy DoIT Its acassictriceps move, andthe added benef of doing overhead Isthat you're forcea to work your core HowTo borr Hold the bar overhead, keeping yourbody upright. Bring the bar behind your head without leaning orwards, then ‘pull Itback tothe top ofthe move. lt this hurts your wrists witha barbell, use an E-Zbar or substitute Inacdfferent move, Why por I’satextdook biceps bullder and wittinish off your workout without overtaxing your nervous system. HowToporr Stand ll with your shoulders back and core INTERVALS braced, holding the bar with your hands just INTERVALS outside yourhips. CCurtthe bar upwards INTERVALS, without rocking back to gain momentum, Lower slowly tothe start. mensfitness.co.uk 163If Fi = Port & aT a Pre ee and you'll be surprised what's ferex x4] 1) (BYUMMLUULLILULLULALILUL LULL EN High intensity JC Santana is one of the world's leading strength and conditioning coaches. Use his MMA circuits to torch fat and get in shape fast ‘M job, says JC Santana, ‘isto allow you to burt a lot without freaking out.’ This might seem like a strange statement coming from ‘aman who's spent a decade working with ‘Olympians, soldiers and fighters ~ from four-weight boxing world champion Robert Duran to leading UFC welterweight ‘Thiago Alves - in his Florida facility, the Institute of Human Performance. These guys are used to pushing themselves without complaining, but Santana takes them to the limit, It's not that he believes in brutal training for the sake of it in fact he professes to hate coaching that assumes more is always better. He limits his most punishing sessions to once a week. call it "touching the curtain”, he says. Tl tell my athletes that their limits aren't a wall they're a curtain. | don't want them to go through the curtain - |just need them to touch it. The fastest adaptation you can make is to your pain tolerance. Get through that and you'll be surprised what's possible’ The workout on the following pages will help. mensfitness.co.uk. 165Uitidil ee) Nel TEES.) Fight circuit ‘I don’t want you losing a decision and going ‘Man, | could have fought two more rounds,’ says Santana. ‘I want you winning and then collapsing.’ Prepare yourself with this killer circuit VLUULIUILUULAMULULLLILl VAALUTULLL LLU why DIT I's agreatlower back move with an element of instability How Toporr [Ue with your stomach on a gym ball and yourfeet on the floor. Raise andlower your upper body under control, keeping your core braced, WHY Dorr Ie sanather lower back move that also works your glutes, How To por [Lie with your stomach on a gym bal and your forearms ‘onthe floor, taking most of your weight. Raise your legs u ‘upper body, then they reintine with your them tothe floor. PTT ae way por It’s chest move that works through the same range of ‘motion as 2 punch How roporr ‘Stand with one foot ahead of the other asi you're about to throw a punch. Holda band secured tosomething in your forwards. witch hhands with each set. 166 Build A Fighter's Body rear hand and pune WHY DOI For vital puling and orp strength and to retract punches faster, HowTo voir ‘Stand bent atthe hips holdinga resistance bband or cable attachment in each hand. Pull the band with one hand and then the other, trying tobring the band to your chest.VA MULAA CAILLOU LILA way Dorr Ieworks your ari, core andback muscles ‘WHY DOIT I’sakilterabs move andusing sings means youwonthave to drop HowTo po IT off te bar when your Hang romabar ora grip gves out, shifting pair of thick handles the focus to your abs, with yourheels on the floor and your body How ropor, Inastraight ine. Hang from a pai of stings, or apull-up bar and raise your knees to your chest. Try notto swing Pll yourself up untit Your chestisin tine withthe handles, then tower yourself ‘again. Depending on the size ofthe handle, Yyoumay needtouse a thumbless grip. Peon ens 2A '30 seconds way Dorr Isa classictegmove, tweaked to emulate a wrestiing-stle pick-up. How To voir Holding a mesicine ball, step forward into.a lunge, and reach forward Until you touch the ‘ground withthe ball Don'tlet your front knee move ahead of your toes. WHY DOIT ‘Step back and repeat Its a much tougher version of the classic plank, onthe otherles. and also warks your shoulder stably HowToDoIT Get into the top postion of press-up and lift one hand, keeping both hipsan equal distance from the flor. Hold for 30 seconds. Ether switch hands halfway through or change ‘which hand you're using between sets. ‘mensfitness.co.uke 167