Train Like A Fighter
There is a major difference between body building and real fighting. A body builder might look awesome and has more power but, in a fight, he can last only for a short duration. A fighter trains very differently, knows muscles cost oxygen and are a hindrance.
Stretching might not be glamorous but every martial artist, boxer and kickboxer knows the importance of having a flexible body. It helps you get out of those difficult spots; squirm out of difficult positions and also helps you make those weird angles to attack your opponents. If a fighter is doing it right it will show in his or her body visually. His frame will become lankier and, the routines will transform from being warm to defensive, and finally get incorporated in their offensive strategy. For this, fighters incorporate disciplines like yoga and movement exercises.
Do you know why fighters run? So, that they never have to in a real fight. Sooner or later every battle turns into a war of attrition. It comes down to who has got more fuel in the gas tank and which one of them can last longer. The best fighters in the world train their hearts and bodies to outlast their opponents. And, for that, you need fully functional lungs to oxygenate the body and a powerful ticker to oxygenate your bloodstream is a must. It also exercises their hamstrings, glutes, and calves. Sprinting helps in making a fighter more versatile and adds tools like footwork, power in their kicks and punching power to a fighters arsenal.
Hitting the heavy bag
Punching and kicking the heavy bag is essential for a fighter. It perfects their techniques and also strengthens their legs and hands. To simulate a body of an opponent, fighters usually use a heavy bag filled with water. After all, a human being is 80 per cent water. Over and above that, the feedback from hitting a bag strengthens the bones and every muscle until it is rock solid. A fighter usually hits the heavy bag after all his workout is done and starts by doing multiple repetitions of their various kicks and punches. They progress to timing themselves for 10 to 20 minutes of a certain technique.
At the end of the day, fighters train to fight. There is no way to simulate that experience but to fight in a controlled environment with set rules. That is why fighters chose sparring partners who are usually friends and fight each other. The thought is not to hurt each other but help each other progress to a higher level and strengthen each others weakness. As they say, your best friend is your worst enemy. Sparring partners usually go for timed rounds and hit each other at 50 per cent of their strength.
One thing about the hurt sport is that you get hit and you get hit hard. Liver punches, gut shots and kicks almost asways land with ferocity. Often these can drop a fighter to his knees. Which is why these warriors strengthen their core muscles until they are rock solid. After all, they don’t want to lose their lunch by a well-placed strike. They also need these muscles to grapple and clinch. The stronger your core the stronger you are. To strengthen these muscles they usually start with crunches, proceed to planks and evolve to leg ups with rings or adding kettle bells to their normal routine.
Strength and Conditioning
Fighters lift weights but, they don’t do it like body builders. Pumping iron just makes you put on more bulk and fighters know that carrying all that bulk costs more energy. They would rather lift lighter weights and go for higher and faster repetitions. The whole thought process behind that is to push your body to the brink of exhaustion and keep going. But their main work out comes with special tools like battle ropes, rope climbing and kettle bells. These tools in higher reps combine strength work out with body conditioning and toughen you out.