Full transcript of “8 Exercises To Become A Savage Fighter”. Click a timestamp to open the video at that moment. Need another video? Use the YouTube transcript generator.
0:00 Combat Sports are absolutely crazy there's a ton of grit a ton of hard work there's a ton of different aspects from the strength characteristics that we need to train and that's where you guys come into play we're going to give you eight awesome exercises that you can use to improve your fight Based training and we're going to start right now fight Based training has to be intense we've got to be able to use multiple different things at our disposal we got to look at different tools that we can use to improve our performance we've got to think about what exercises will transfer best to fighting and this is where this first exercise comes into play I want to focus on how can I improve my grip so if I'm a wrestler or I'm a Jiu-Jitsu artist or I'm a judo player or let's just say even a boxer I need to have strong shoulders I need to have strong upper
0:45 back and I need to have really really good endurance along with really strong ABS so what we're going to start off with is a 2-in rope climb with some weight so we're hereof [Music] then we're gonna walk that down we're going to drop that okay I'm going to move this out of my way hopefully I have a strength coach like myself to do get that out of the way if you're an athlete and then I'm going to get right back into it so what we just did was train our AB strength train our lat
1:34 strength train our biceps shoulders okay if we're fighting and we want to be in the fold we want to be compressed just like we are when we catch it clean or when we do a plyometric exercise that's where we're going to be when we're doing that rope climb with the weight around our feet the big aspect here you can tell I'm out of breath I'm just tapping into that glycolytic system I'm also getting some big time power output I need to make sure that my conditioning has a good base but what I want to do is every time I do this let's say I do 3 minutes 3 minutes of rope climb the first climb I'm going to do with weight I'm going to drop the weight and I'm going to try and get three to five more climbs during that time slot so we're looking at if I'm in wrestling if I'm a freestyle wrestler we got a 3-minute clock that's our period if I'm a fighter
2:19 or a boxer 3 minutes if I'm an MMA I want a 5-minute clock so we can train that strength characteristic in this case trunk control grip AB strength over that time frame and then keep track of that and try to increase the number of reps that you can get during that specific time period and then as you progress you're going to notice you're a better fighter every Tuesday in our YouTube live we're giving away two free t-shirts all you have to do is one comment down below two make sure all Channel notifications are active and in three show up to that YouTube live to find out if you want the sweet SW shirt now let's keep training Fighters we know based off of research that impulse is going to give us that knockout power we all also know that punches come from the ground just like sprinting ground
3:04 reaction forces we need to manipulate ground reaction forces that means change level get the hip moving get the trunk moving okay if we can get that hip coordination with our trunk that leads to a massive amount of power into our hands then our hands connect and it's over so what can we do to train that rotational strength with our hips that's where the next exercise comes into play I'm going to give you two variations here and I like to use a decline bench on this because when we're holding this isometric position okay we're going to be holding a position here we're actually going to be forcing a little bit more trunk control into our hips a lot of people say like decline benches are worthless or they might even say well you don't want to train your abs this way because the hips being involved no you want to train your abs in specific manners where your hips are involved so that they're coordinating
3:50 more effectively so there's a couple things that we can do one we can just simply do a little bit of a drop rotation into a punch okay and I know dumbbell punch isn't the greatest thing for fighting okay I know that but this exercise has tremendous carryover because of the rotational aspects we here boom okay here here okay we can do both sides let's say we do five sets of three here I'm so not coordinated to my left side there one more okay that's really simple right you're going to feel that in your abs quite a bit cuz you're absorbing and going think about often times in fighting in boxing in MMA you'll take a punch or you'll you'll dip here and you Flex you get into this little bit of a
4:36 fold here and then you come out with that counter that's what this is going to help with again I'm not training you with the technique you've got to have a technical coach that's going to help you learn all those aspects I'm training you with specific strength exercises just like we use inside of our app Peak strength you're going to get specific training to your sport boxing fighting MMA whatever it is okay now I'm going to give you this sweet variation where we're going to have this hooked up with a power elastic band this is available at garage rank.com I love the loops especially for Fighters because you can hold this in high guard position think about Winky Wright my favorite I'm going to say winky wri's name 10 times in this video we should have a Winky Wright tracker okay so we're going to here we're going to rotate punch we want to hold that defensive position
5:25 punch and the whole time I'm flexed here now this is where we're going to use a garage strength training method so we just did some strength movements there okay we're focusing on the ABS focusing on the hips I'm going to show you we walk over here a reflexive movement okay and think about the garage strength training method the garage strength contrast method is using an absolute strength exercise with a reflexive pattern so now we're here and this is what's going to give us that big time knockout power we just trained the trunk just trained the hips now we're going to get here boom boom okayy try and use a little bit lighter of a med ball I got I think this one's like 15 I would use like a seven to a 10 so I'm here be a little bit better with their
6:10 target too I would also say that but the whole focus is change direction go okay boom boom okay so you hit the ab on the decline let's say you do five sets of three if you're doing the quick drop let's say you do five sets of five to seven if you're using the band variation you walk over here 20 to 30 seconds you can do five sets of four on each side okay when we're doing the reflexive jump when we're doing that plant go now one quick thing if we're looking at soccer football basketball the best setups we see are going to be a rapid change of Direction most goals are scored that way most touchdowns are run that way that's what we see in most athletic Ventures a quick change of Direction it's no different in fighting if you can Master a quick change of Direction and apply a
6:56 massive amount of force in a short period of time in impulse that's going to help set up that knockout power so that's what we're doing here training that Defense work coming over here training that offensive work and that's going to help you become a beast okay so I'm going to give you a quick one here Nano 2014 a whole research paper done on what is going to optimize knockout power okay and it comes down to impulse which is why we have impulse day inside of our app Peak strength now the whole purpose of the study was everybody who has the highest amount of knockout power as far as a boxer and the people that they studied these were all professional level Fighters they could produce the highest amount of force in the shortest period of time so how can we do that in the gym that's where we come into training unilaterally we know that a lot
7:42 of power comes from the hips comes from the trunk the garage strength contrast method comes down to training an absolute strength movement and pairing it with a reflexive exercise so this is where we're going to come into play to train to get that knockout power we're going to do an offset single leg squat so this is simple Fighters you guys hate lifting weights traditionally I understand it but you should be able to use a 40 or a 50 lb Dumbo when we're doing a single leg offset squat this is going to help your ab strength it's going to help the hip strength please do this for me I know you hate lifting weights but do it anyway okay so we're going to be in this offset position here boom and I want to tap my knee let's do five on each leg I already lost count okay I'm going to get here I'm going to
8:28 go five 1 2 3 4 5 and I don't want to see this a lot of Fighters say oh well I don't like the lift weights and then you put a 40 in their hand and they're doing this falling all over the place they can't hold that trunk control so we hit that let's rest about 20 to 30 seconds this is the garage strength contrast method okay and we like to focus on unilateral strength training we like to focus on reflexive and impulse training inside of our app Peak strength when we're using unilateral Based training we're zeroing in on the issues that athletes have so if we're looking at a boxer and we know that the fighter struggles with that Dynamic trunk control we know the MMA fighter might struggle with change of Direction they might struggle with some type of fast power output that's why we use
9:13 unilateral Based training inside of our app Peak strength now I'm going to show you the reflexive movement here we're going to drape this power elastic right over that single leg roller we're going to go right behind here ideally you would have a training partner holding that band right there okay we're going to put this down I'm going to hold guard think about winky right and I'm going to get a quick drop punch punch punch punch okay that's a reflexive movement we're training in multiple different directions dropping hitting very similar to what you're going to be doing inside the cage or what you're going to be doing inside the ring now we're going to train the other leg here remember we want to drop drop drop fast punch hold High guard just like winky right here okay so if we can train an absolute
10:00 strength movement with that offset position then we can rest a little bit we're going to feel that in our ABS we're going to feel in our quads and in our hips and here's where we want to be and think about if we're holding High guard and we move we take a body shot or something then we can come out with that big long step jab that's what we want to work on but we can train these technical positions also inside the gym so you have more power output so head over to Peak strength. apppp the Google Play Store the Apple iOS store and you can download Peak strength and inside of peak strength you can select combat based training that's going to give you a sports specific program to help you develop that impulse so that you can knock somebody out so Fighters are exchanging massive Haymakers I'm visualizing the Diego Sanchez I want to say he might have been fighting Nate Diaz for the last 30 seconds they're just dropping major bombs the crowds
10:46 erupting but how can we train that we need to make sure that we've got that cardiac respiratory aspect covered okay and one of the best things that I think we can do is first you can start off with once or twice a week do long long slow distance go for a 5 six 7even mile run that's perfectly fine that's old school fight Based training and I do believe it has its place 100% but we need to focus on sustained power so can we hold power output for longer than 10 seconds can we hold it for 25 or 30 or 60 potential seconds yes there's going to be some flurries where there's a break in that flurry but for the most part we need to be able to do something with very high output consistently and that's where specific work is going to come into play so we're doing the
11:31 specific strength work and we're doing some specific cardiac work now what I like to do we're going to get on the bike we're going to go 20 seconds 20 seconds at 90 RPMs a lot of Fighters don't do any resistance training so they can't even get to 90 RPMs and UNH hold it for 20 seconds but this will produce tremendous output in your fighting okay so it's going to look like this we're going to get to 90 RPMs and hold that for 20 seconds trying to wait for this to trigger
12:18 actually like 108 so we go 20 RPM or 20 seconds 90 RPMs come off the bike get here we got our power elastic okay here boom Bo [Applause] here okay Greco throws look more athletic than I just did 20 seconds then we're going to rest 30 I got my timer we're going to rest 30 seconds get back on the bike and do that keep track on the interval day how many times can you
13:06 get through this in 5 to 10 minutes and over your training this will improve now don't do this the day before a really important technical day cuz this is going to make you really fatigued do this workout the day before you would have off from your fight Camp okay so it is extremely grueling fight training has got to be ferocious one thing if you don't have access to a the bike you do Hill Sprints for 20 seconds as hard as possible you do 100 met Sprint and then do some of that bend work but find something where you can do 15 to 20 seconds very very hard to Skyrocket that heart rate and then drop it back down while you're doing that technical work take that rest period and it's going to help improve your recovery during your actual fight so you'll have that situational strength characteristic
13:52 developed and even the recovery inside of your fight is going to be optimized face it fight training is intense and we've got do all these different aspects we got to train that strength in our legs we also have to train that trunk control that's going to help improve our impulse which will lead to better knock house but at the same time we also have to do that sustained power so head over to Peak strength. apppp the Google Play Store the Apple iOS store and you can download Peak strength where you can pick up a combat specific program that's going to help you optimize all of your time and training inside of the gym because remember freaks if you guys want to become a champion you've always got to cultivate your power peace
