One thing everyone can admit is that fighters have impressive physiques. Every Time they step on the scale you can see just about every muscle on their body. While they’re not bodybuilder big, fighters sport a different kind of physique that is aesthetically pleasing but built for functional movement.
What most people are surprised to find out is that a majority of fighters don’t lift weights, and when they do use weights for resistance, it’s never in the traditional fashion.
In this article, let’s discuss what kind of training you can do to look like a fighter, and other than aesthetic benefits that you will receive as a result.
Most fighters train 6 to 8 hours a day to achieve their physiques, however, the good news for you is that it doesn’t take all of that to only achieve the aesthetics of one. You do have to train like a fighter, but not necessarily as long.
Fighters have a limited time to train, and within that training, they have to hone their skills, build strength, build stamina, as well as muscular endurance. Because of that, each exercise has an opportunity cost attached to it, and so, boxers must be careful that most of their workouts hit most if not all of the attributes they are trying to improve. The same goes for strength training. So the workout we’re about to dive into involves a strength training regimen that revolves around calisthenics that is endurance-focused.
Strength Training – Calisthenics Circuit
This workout is going to be a boxing inspired strength training workout. For strength training boxers, even massive guys like Mike Tyson, tend to stick to calisthenics for most of their strength work. So here is a fighter-inspired calisthenic circuit you can do for 5 to 6 days a week.
- 20 Pushups
- 20 Dips
- 10 Pullups
- 20 Squats
- 20 Leg Raises
- 1 Minutes Rest
Repeat 5 to 10 times
Also read: Ways To Lose Fat With Boxing
If you don’t find that challenging enough, you can do an EMOM circuit like this:
- 5 sets of pushups
- 5 sets of dips
- 5 sets of pullups
- 5 sets of squats
- 5 sets of leg raise
If you want it more or less challenging adjust the rep numbers and the set numbers. For the EMOM circuit, you’re going to want to try and hit each set close to failure.
On top of high pace and high rep strength training, boxers also focus a ton of their training on cardio, and if you’re going to be built like a fighter, you’re going to have to do fighter cardio.
Jump roping is much more efficient than something like running, in fact, jump roping burns way more calories per minute than running does, and it’s also less taxing on your joints.
Depending on your level of shape, change up the intervals here.
- 3 rounds
- 3 Minutes Each Round
- 1 Minute Rest
For an extra challenge, do 10 pushups every time you mess up.
Weighted Shadow Boxing
Next, we’re going to do a 5-minute shadow boxing workout that will require light dumbbells.
What you’re going to do is set your stopwatch to 5 minutes and you’re going to throw punches at the air for 30 seconds with the weights, then 30 seconds without the weights. You’re going to do this all in one go without stopping.
This workout will get your heart rate up, burn calories, work your arms and shoulders, as well as your core.
Here is an example:
Benefits of This Training
This entire workout should take you about 1 hour and it’s a workout you can do just about every day. Take 1-2 days off a week and try to do this workout for 30 days and see how you look and feel.
While you will notice you will be much leaner and defined, another thing you will find is that your fitness level will see a very well-rounded improvement.
Not only will you increase your muscle size, but you will also decrease fat, increase physical and muscular endurance as well can help you in different situations in life.
Don’t Forget the Diet
As hard as fighters train, they also make sure their diet is on point in order to achieve that lean physique. The diet is going to be pretty simple but strict.
Here are some rules you will follow:
- No sugar, alcohol, or junk food
- Eat lean proteins, vegetables, and fruits
- Drink lots of water
- Get adequate protein intake
- Eat at least 3 times a day
An example of some meals can include:
- Oatmeal for breakfast, loaded with fruits
- Lean protein with good carbs (avoid bread)
- Lean protein with vegetables
- Fruits for snacks in between,
1,500-2,000 calories depending on your size.
It Works if You Work
Try this out for 30 days and see the kind of results you will get. If you stay disciplined about putting in the work overtime you will achieve the fighter’s physique you’re looking for, and you will also be in an overall better physical fitness. You won’t achieve it in 30 days, but you will see enough results to motivate you to keep going. Give it a shot!