Fitness – is it worth it?

I have always said that Fitness is a lifestyle choice.

It just happens to be my lifestyle choice.

I have known people that are DEVASTATING in a street fight – but are totally f$%^ed after a couple of rounds of Boxing.

So, it is not necessarily true that you need fitness to survive a street fight – BUT it is CERTAINLY true that you need it for a sports fight.

Anyone who has been on a Training Camp or trained with me on a regular basis, will know that our warm ups were considered a little bit tiring!

So many of our ”regulars” would always seem to arrive at training just late enough to miss some / most or all of the beginning of class.

Then you had those who never missed, like Phil, Amit and Bart.

On the odd occassion, people would be watching us train, often travelling for several hours to be there.

They wanted to join our ”regular training sessions”.

Very few came back after they saw what we put ourselves through BEFORE we started training.

The 23 minute warm up was way beyond anything they ever did in a whole night / week added together.

It was not brutal – it was just intense.

It was all about GETTING THE MOST DONE IN THE SHORTEST TIME.

That is the key to all our training.

Think about that phrase for a moment – GETTING THE MOST DONE IN THE SHORTEST TIME.

Whatever aspect of training you need to improve upon, utilise that phrase to get it done.

Anyway, back to fitness.

Do you need it? Probably not to be honest. Unless you are a sports fighter of course.

I like to remain fit for several reasons:

  • It just feels good to be able to do it
  • More confidence – I KNOW that attacker has never put himself through what I have done.
  • It gives me that ”mental edge”
  • It also gives you – or rather helps to give you – that never quit attitude.

That translates into ”normal” life too.

Our warm ups varied each session… but here is a gentle one to get you thinking.

If you can this without cheating in 23 minutes or less, then you did not need to do it 🙂

PRE – WARM UP, WARM UP

Yes, this is needed BEFORE you start the warm up.

As you need to be fairly warm first.

6 rounds of 3 minutes with 1 minute rest.

Mixture of skipping, shadows and heavy bag – at low, medium and high intensity.

Now you should be warm enough to do the warm up.

THE WARM UP

There is a sequence to this that is easy to follow.

There are sets of exercises at each end of the room – in our case 20 metres apart.

There are 7 exercises at each end – totalling 14 exercises.

7 at one end are all stomach exercises.

The other 7 are lower body, upper body and whole body exercises.

One exercise in particular is singled out for ”special attention”.

Here is the formula for training.

1 lay out all the exercises in a row at each end. REMEMBER: Stomach at one end of the room. So they are effectively numbered 1 to 7 at EACH end of the room

2 Start at stomach end

3 Run to the other end and do 2 of exercise 1

4 Run to stomach end and do 2 of exercise 1

5 Run to other end and do 2 of exercise 2

6 Run back to stomach end and do 2 of exercise 2

See how this is working?

Now complete this till you have done all 7 at each end.

NO RESTING

Turn round and do the same drill.

This time with 4 at each end.

NO RESTING

Turn round and do the same drill.

This time with 6 at each end.

NO RESTING

Turn round and do the same drill.

This time with 8 at each end.

REPEAT TILL YOU GET TO 14 AT EACH END.

NO RESTING

Turn round and do the same drill.

This time with 12 at each end.

NO RESTING

Turn round and do the same drill.

This time with 10 at each end.

NO RESTING

Turn round and do the same drill.

This time with 8 at each end.

REPEAT TILL YOU GET BACK DOWN TO 2 AT EACH END.

Then you have done the warm up.

What about the ”special attention” exercise?

Here is the kicker … pick one exercise that does not adhere to the rules laid out above.

It can be the choice of anyone training – I always had this choice.

This exercise must be done a set number of times in each cycle – not sticking to the 2,4,6,8 etc

My favourite was ”horrible leg things” and 25-50 depending on the fitness level of those there. Each individual will have their own number.

Every time you get to that exercise – you do YOUR number – not the sequence number.

That’s it – very simple principle.

Only your imagination limits the possibilities and the exercise types.

They could be sports specific or general fitness.

We would then go on to do 45 minutes straight of Boxing sparring for example – NO ROUNDS AND NO REST – UNLESS YOU NEEDED TO STOP FOR A WHILE.

 

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Russell Stutely

World Leader - Pressure Point Fighting. Creator of the Webs Finest Online Pressure Point Fighting Courses.

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Darren More - Friday, July 14th, 2017 Reply

Thanks for a great article.

This is not HIIT it is HIT – that is High Intensity Training without the Interval. Performing this kind of training will give you a cardio workout that will definitely build your stamina and test your limits. It will help you find weak spots in your body that you can work on during strength training days. The pyramid method builds and builds and builds and has a compound affect on your muscular and cardiovascular system which gets harder as the workout progresses.

I can see why fighters train like this. Gruelling to say the least!

Thanks Russell

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