Issue 159

October 2017

No-frills fight fitness to make sure you can go the distance.

Trainer: Max Cotton. Fighter and trainer based in London, UK.

Boxing legend Jack Dempsey famously said: “A champion is someone who gets up when he can’t.” Besides

cardio and muscular endurance, the mental resilience and willpower this circuit provides are essential for the cage. Coming out for the next round knowing you can push hard for the rest of the fight, despite the hell you’ve been through and minimal recovery, will help build mental fortitude.

Start with two rounds of this workout and progress to three or four. This circuit provides a measuring stick for your fitness levels and recovery ability between rounds. You should be able to do at least three rounds in under five minutes per round, two weeks out from a fight. If you can do four, your cardio is great. Five rounds in under five minutes each? You’ve got that elite conditioning that will definitely see you through on fight night.

Knowing you’re coming in fitter than your opponent is a big confidence booster, and will enable you to push the pace from the opening bell and break your opponent’s will.

Pro tips

1. Try and do this once a week – at the same time in the same environment with the same training partners. Consistency enables measurable progress.

2. Treat every round like it’s your last and complete them as fast as you can.

3. Put safety first. Take a slow and controlled approach on exercises that are new to you, or where you’re not fully confident.

4. Whether you complete the circuit once or four times, your tank should be empty by the end. If it’s not, push out another round, even if it’s at a slower pace.

5. To recover between rounds, sit and lean back slightly. You want this to imitate fight night as closely as possible, so use a corner stool if possible. Focus on regulating your breathing – in through the nose, out through the mouth. Avoid slouching forward as it will limit your ability to inhale deeply. You can stand if you prefer, and if you plan on standing between rounds on fight night. I find standing to be better for deep breaths, whereas sitting rests your legs better.

THE WORKOUT

There’s no time limit to complete this, but under five minutes is your goal. Strictly one minute’s rest between rounds.

Hammer swings x20

• Take the hammer, swing it over your head and into a tire on the floor. Alternate sides.

Bench hops x50

• Put your hands at one end of the bench and hop over it with both feet at the same time, landing on the other side. Hop from side to side with no pause.

Incline pull-ups x20

• With a barbell in the rack at a low height, pull yourself from almost horizontal, into the bar. Angle yourself where you can complete 20 reps quickly with maximum exertion.

Military press x20

• Take a 45lb barbell with either no weight or a small amount added, and push above your head using strict form.

Complete the next three exercises in a sequence, three times over.

Treadmill sprint 10 seconds

• Set the treadmill speed to 16kph, incline to 10. If you can, start running at speed or just start from a walk.

Cross-hook-cross and roll x10

• With a pad man, hit a cross, lead hook and cross, then roll under the lead hook of the pad holder, into the next combo.

One-two sprawl x10

• Hit a jab-cross on the pads, then sprawl. Jump back to your feet and repeat.

Making a switch

Substitute exercises are fine – like a medicine ball slam instead of hammer and tire. You can also change elements to protect an injury, such as substituting the treadmill for battle ropes.