Train Like a Fighter Workout #1:

Cardio, Plyometrics, and Agility

Training

Editors note: This is a guest post from Chad Howse.

The fight is won or lost far away from witnesses behind the lines, in
the gym, and out there on the road, long before I dance under those
lights. -Muhammad Ali

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.
If theyre 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.

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.

My background being in boxing, well focus on boxing training. But the

TRAINING aspectthe roadwork, weights, and sprintswill transfer to any
discipline of fighting.

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.

How to Train Like a Fighter: Cardio, Plyometrics, and Agility

Training
 Cardio

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.

Early Morning Roadwork

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

Intense bursts 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.
Sprints are 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 back).

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.

Depending on your conditioning levels, do these sprint workouts 1-3x a week

as a part of the plyometrics and footspeed drills (below). Start with once a
week, as over-training can occur if you do too much too early.

Weeks 1-2

6 sec sprint; 54 second recovery x 4

8 sec sprint; 52 second recovery x 4

Weeks 3-4

8 sec sprint; 52 second recovery x 4

10 sec sprint; 50 second recovery x 4
12 sec sprint; 48 second recovery x 2

Weeks 5-6

12 sec sprint; 48 second recovery x 4

14 sec sprint; 46 second recovery x 4
16 sec sprint; 44 second recovery x 4

Plyometrics and Footspeed Drills

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:

Perform each stretch in 3, 15-second increments. Stretch for 15 seconds,

relax the muscle for a 2 second count, and then get back into the stretch. We
experience more positives from stretching in the first 15-20 seconds of a
stretch. By stretching in 15-second increments, well experience these
benefits more than we would in a static 45-second hold.
Read Part II: Weight Training and Bag Work
_______________________________________
Chad Howse, author of the PowerHowse Challenge and founder of
Chad Howse Fitness, is a former skinny guy and amateur boxer. Chad
created his company to help men become their own hero. Check out
Chads site: Be Legendary: Unconventional Tactics for Life, Fitness, &
Work.
Last updated: February 10, 2016