advice in training for a fight?
hello people, I wanted to ask you guys a question about getting fit for a fight.
So, Im fighting in a few months and I've decided to start very soon. The equiptment I have for training is: A punching bag, Target mitts(I have a training partner), two pairs of boxing gloves, a skipping rope, and a will to train. I also have a gym near by for weight training. My question to you is how can I incorperate all these things into fighting and be at my best during my match. This is my first fight and I want to make a mark. So any help is highly thanked.
What im looking for basically is improved cardio, striking, grappling, stregnth and flexibility.
also, any drills that helped you guys out?
If you must know....The fight is not entirly official yet, its just been mentioned. and I would like to get a head start.
for Weights....concentrate on Olympic Lifts(dont train like a bodybuilder if you aren't one)....good lifts are deadlift(should be albe to optimally DL about 3 times your bodyweight)....Squat(be able to squat about 3 times your body weight...and squats where your butt comes to your calves not parallel) Pull Ups(weighted if you can)...bench press(aim for 2 times your bodyweight)...shoulder press(1.5 times your bodyweight)
And NO these aren't unrealistic numbers as some people are bound to say...fighting is hard on your system you want to be prepared
another thing to incorporate into your weights is Complexes...which is wherre you take a barbell and put some weight on it(it wont be much its a pretty humbling workout)....you dont put the weight down from start to finish of each set....the sets going 10 reps...9 reps....8 reps....7...6..5..4..3...2...1 with 90 second rests in between each set
heres what an actual complex would look like
Stiff Leg Deadlift
Sumo Deadlift
Bent over row
Power clean
Front Squat
Shoulder Press
Back Squat
Good morning
if you're not sure what some of those exercises are do a search on them
most can be found here though
http://www.crossfit.com/cf-info/excercise.html
for cardio....do sprints...they'll really put you to the test
for these you do a light run for 3-5 mins then sprint as fast as you can for a minute........its alot better than just jogging and you'll see many more benefits
other than that....practice....spar
hope this helps.....good luck
Target Mitt Training
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