Train For The Fight

Train For The Fight
There’s more than a few ways to get in shape and everyone has a different opinion of what “in shape” looks like. For me it’s pretty simple, I want to be strong, but lean, I want to be quick, but still retain my endurance.

So after years of weight training and power lifting, I decided to switch it up and try something new, a training style that gives me the best of all worlds. Why should I limit myself to one training regime, when in reality, I need to have the physical capability to survive any situation, whether that’s wilderness survival or survival on the street. What makes the most sense is a mix of basic combat skills, cardio conditioning, strength training and agility. Now all that might sound complicated, but it’s not once you get in the groove.

Here’s a sample of one week of training, take a look below:

Day 1
Morning Run:
2 mile run with 10 100 meters sprints at the end

Afternoon Lifting:
Superset (2 sets back to back) / rest 60 seconds
Squats: 3 sets / 10 reps
DB Lunges: 3 sets / 10 reps

Giant Set (3 sets back to back) / rest 60 seconds
Deadlifts: 3 sets of 10 reps
Weighted Box Jump: 3 sets / 10 reps
Box Jumps: 3 sets / 6 reps

Decline Situps: 3 sets of 15 reps
Hanging Leg Raises: 3 sets / 15 reps

Day 2
Morning:
10 minute jump rope
4-6 3 minute rounds on the heavy bag

Day 3
Superset:
Standing BB OH Press: 3 sets / 12 reps
Bent Rows: 3 sets / 12 reps

Superset:
Pullups: 3 sets / 10 reps
Med Ball Pushups: 3 sets / 10 reps

Giantset:
Tricep Extensions: 3 sets / 10 reps
DB Rows: 3 sets / 10 reps
BB Curls: 3 sets / 6 reps
Upright BB Row: 3 sets / 6 reps

Day 4
Morning Run:
10 minute jump rope
10 100 meters sprints
4-6 3 minute rounds on the heavy bag

What I detailed above is a basic 4 day split. Day 1 and Day 2 are back to back. Then I rest 1 or 2 days and then go 2 more days. Typically, I train Monday & Tuesday, rest Wednesday & Thursday and then train Friday & Saturday.  You’ll probably notice the focus on jump rope and boxing on the heavy bag. I have a basic setup at home, just a 100lb heavy bag, a mirror for shadow boxing and some space so I can jump rope. I much prefer to do a full  session at my local boxing gym, however when I can’t, I train at home.

What really matters in my opinion is how you get it done. If you can’t make it to the gym, do what you can do at home. When you’re at the gym, make sure you go all out. No matter where you train, make it count!  It can be frustrating to be “forced” into working out at home, at least it is for me. I much prefer to be in the gym, but hey you gotta roll with the punches and be adaptable. I’ve actually been pretty surprised at what I can do at home with some basic dumbbells and my ab roller.

Then finally, if that workout regime isn’t hard enough, add on some bodyweight exercises, this video provides some great samples to make it really hurt!

Hit me up on the comments, let me know what training style you prefer or what works for you!

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