Whether you’re looking to chisel big, strong arms, get a ripped core, or just improve your speed and cardiovascular fitness, boxing training is an ideal option. The biomechanics of the sport require you to develop power from the legs on up, making for a great total-body workout.
What follows is a weight routine that builds punching power and an overall fighter’s physique. And to make sure you don’t get your ass kicked, we’ve also thrown in some advice to help you master all the essential swings every guy should know, and some tips for treating your battle scars.
Becoming a professional fighter, of any kind, takes blood, sweat, and a willingness to get hit repeatedly in the face. While not everyone may be cut out for life as a cage fighter, anyone can reap the benefits from their cross-training style. Fighters require a unique combination of power, speed, and endurance that cannot be accomplished through traditional weight training techniques.
Cross-training is crucial for all athletes, including mixed martial artists. The key is to mimic the demands of the sport! A fighter gains little from bodybuilding routines that focus on gaining mass, but benefits most from explosive routines using tools like medicine balls, plyometrics and kettle bells.
As anyone familiar with the Ultimate Fighting Championships (UFC), knows, fighters are in awesome shape.
Cut muscles, lean bodies, hard abs—they look good. But it’s about a lot more than appearances (and broken noses). To be successful, even amateur fighters must maintain their strength, cardiovascular efficiency, and endurance at peak levels through a brutal but effective exercise regimen. They build a lot of lean muscle mass as they burn a ton of fat.
What they do to get there isn’t pretty. But if you’re ready to get down and dirty, we’ve got a starter program that will help get you to fighting shape. Do the one-hour fighter workout outlined below a couple of times per week, in addition to your regular training regimen, and you should see results in just a few weeks.