But for the most part, we don’t necessarily need to hone our fighting skills, which is why most of us tend to spend our time in the gym improving our aesthetics instead — you know, building some muscle here and there, leaning out, crafting curves, if that’s your mission.
That doesn’t mean, however, that borrowing a few training tactics from the best boxers and mixed martial artists on the planet couldn’t do you some good. Training the way fighters do can do wonders for improving your power, strength and speed while also helping you sculpt your muscles.
“Yes, fighters tend to train for different goals than the average person, but what they do in the gym can deliver a lot of benefits for you,” says Dan Roberts, a top U.K. strength and conditioning coach, founder of The Dan Roberts Group, and a former professional muay Thai fighter. “This workout will improve your upper-body power, speed and strength through a balanced variety of pushing, pulling and twisting movements.”
Here, Roberts lays out a six-pronged session that includes some old-school bodyweight favorites in push-ups and pull-ups — well, one half of a pull-up, as you’ll soon see — plus a mix of medicine-ball slams, twists and a few rounds of shadowboxing to boot.
Altogether, it provides a great way to break you out of a rut, stimulating your back, chest, shoulders, biceps, triceps and core in ways you may not have experienced before. And with those quicker, more powerful fists at the ready, you’ll be a bit more confident whatever comes your way out in the real world.
The Fighting Shape Upper-Body Power and Speed Workout
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