training like a fighter

**Michael Wanaka** · 12-06-2006, 12:32 AM

For the past couple years I've never been sure whether I should be lifting or doing bodyweight exercises, and often questioned the importance of running.

Kabuki and I spoke about it for a while, and I decided to give more old school training methods a shot.

Lately I have been going for a half hour or so run before training. I then go into the UW's yoga room and here's what i do:

Shadow box for ten rounds. Boxing, kickboxing, or a mix of both if I feel like it.
3 minute rounds, one minute rest

I did 15 or so pushups in between each round, so 150 total.

I did about 150 situps afterwards.

After the situps I would do pullups, alternating grips. I basically would do sets with each grip until i could only do one rep.

Also, I used an ab wheel. Absofuckinglutely KILLER training tool. The first time I used it, my abs were sore for five days.

I've also been using medicine balls a lot more, as well as body hardening training with a bamboo stick. People at amc made fun of me for it, but hey, I'm the one who can take their shots, not vice versa.

I got a friend to strike my abdomen, ribs, upper arms, forearms, and quads. It stings, but you get used to it.

Also, I'd like to note that this type of high volume, bodyweight training is far more physically taxing than lifting weights with heavy weight at low reps.
I used to do body conditioning in karate and it was awesome.

Before I started this, I weighed 208 or so roughly. I'm down to 193 currently, and my abs are starting to show again. Give it a shot.

**Sinister** · 12-06-2006, 12:37 AM

Yeah, for those of you guys interested in more of the details, Mike was caught between that limbo of "Do I lift more or do I do more skill-specific drilling, cardio, and BW exercises?" And based on everything he told me I thought it'd be good to let him in on how old school (and even some of the new school) fighters train who don't ever really have a problem with conditioning and coming in at weights they should be at with hard bodies that can take damage and still be energetic.

I know a lot of you younger guys are all about the "new innovations" in training. But the old formulas do work as strong bases. For Fighters it's different because your career can be de-railed by one mistake, but many of them can indeed use their foundations to base trying new things on.

However I thought it was funny that Mike's new thing was an old school regimen.

**Michael Wanaka** · 12-06-2006, 01:27 AM

Quote:

Originally Posted by King Kabuki

Yeah, for those of you guys interested in more of the details, Mike was caught between that limbo of "Do I lift more or do I do more skill-specific drilling, cardio, and BW exercises?" And based on everything he told me I thought it'd be good to let him in on how old school (and even some of the new school) fighters train who don't every really have a problem with conditioning and coming in at weights they should be at with hard bodies that can take damage and still be energetic.

I know a lot of you younger guys are all about the "new innovations" in training. But the old formulas do work as strong bases. For Fighters it's different because your career can be de-railed by one mistake, but many of them can indeed use their foundations to base trying new things on.

However I thought it was funny that Mike's new thing was an old school regimen.

Yeah, it is kind of weird thinking about it now.

gjmccag · 12-06-2006, 01:44 AM

sounds like an awesome workout, might have to try it sometime

mackz · 12-06-2006, 02:48 AM

Hmmm nice workout regime you got there..... Gotta give it a try one day (I don't know about the bamboo stick stuff)

djmarkiss · 12-06-2006, 10:58 AM

That sounds like a great workout. To me the old school ways are better than the new ones. I know this is a bad example but it's like in Rock IV. Rocky was training in a barn with no weights using body weight, boulders, cutting trees. Drago was using all this high tech equipment to get big.

SPAZ650 · 12-06-2006, 06:30 PM

Quote:

Also, I'd like to note that this type of high volume, bodyweight training is far more physically taxing than lifting weights with heavy weight at low reps.
I used to do body conditioning in karate and it was awesome.

i couldn't agree more

**Michael Wanaka** · 12-06-2006, 06:52 PM

Quote:

Originally Posted by mackz

Hmmm nice workout regime you got there..... Gotta give it a try one day (I don't know about the bamboo stick stuff)

It's fun. People look at you like you're nuts though.

Brandon Couden · 12-06-2006, 06:58 PM

these kind of workouts get you in fighting shape, I rarely lift weights when im 4-6 weeks outside of a fight. Its all bodyweight exercises, medicine ball and sparring, i do however rarely run extemely long distances, 400's with minute breaks are normally what i run near a fight. Or jog the curves and run the striaght parts of a track type of running.
Im with you though these workouts actually work alot better than heavy weight low rep stuff for actually getting in fighting shape.

Duncon76 · 12-06-2006, 07:49 PM

Also, I'd like to note that this type of high volume, bodyweight training is far more physically taxing than lifting weights with heavy weight at low reps.

Does not mean its better because its more taxing