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Train Like a Fighter — Workout #2: Weight Training and Bag Work
Editors note: This is a guest post from Chad Howse.
Last week we talked about two components of a fighter’s training regimen: running/sprinting and plyometrics. Today we’re going to talk about the two other main ingredients in a fighter’s fitness plan: weight training and bag work.
There are a couple schools of thought in regards to weight training for fighters. Members of the “old school,” especially, feel that weight training only builds muscle mass, tightening the body, while leaving a fighter less effective in the ring. Even less powerful.
There are those, however, that see the benefits of weight training in combat sports: the improved power, speed, and muscular endurance that we gain from proper weight training. Today we're going to focus on a proper method for a fighter to train with weights.
The purpose of weight training for a fighter is twofold:
- To improve power and explosiveness
- To improve muscular endurance
Gaining muscle mass is of little benefit to a fighter. Muscles consume more oxygen and require more blood-flow than fat. So hypertrophy – or muscle building sets – and tempos aren't part of a fighter's workout.
But, by focusing on lower, power repetition counts, and higher, muscular endurance rep counts, fighters build some of the best physiques in sport – which is exactly what we'll be focusing on in today's workout.
How to Train Like a Fighter: Weight Training and Bag Work
Weight Training
Weight Training Tips:
1. Everything is done at full speed while still being in control of the weight you're lifting, pressing, or pulling. Good form comes first. Then, and only then, should we work on exploding with the weight.
This is especially true for the concentric contraction of each exercise. You're always going at full speed on this phase of each exercise (press in a bench press, pull in a chin-up, lift in a deadlift).
2. Work hard! The thing that separates how the best fighters train isn’t what they do, but how they do it. Yes, they do things a little differently as far as choosing exercises and the reps they use. But the work ethic is where a fighter is truly unique.
Treat each set as if it's the one and only set of the workout. Don't "pace yourself" for a big finish.
Set Descriptions:
A1. A2. = Superset. Do both exercises back-to-back, with the rest period coming at the end of the set. Repeat for however many sets are shown.
B1. B2. B3. = Giant Set. Do all 3 exercises back-to-back with the rest period coming at the end of the set. Repeat for however many sets are shown.
C1.C2.C3.C4. = Quad Set. Perform all 4 exercises back-to-back with the rest period coming at the end of the set. Repeat for however many sets are shown.
Workout #1 – Lower Body Dominated
Warm-up: 10 minutes of skipping
Superset #1
A1. Hack Squat – Reps: 8,6,4,6,8
A2. Dumbbell Snatch – Reps: 8,6,4,6,8
Rest: 60 seconds
Giant Set #2
B1. Deadlifts – Reps: 10,10,10
B2. Weighted Box Jump – Reps: 8,8,8
B3. Box Jumps – Reps: 6,6,6
Rest: 45 seconds
Superset #3
C1. Quarter Squat – Reps: 15,20,25
C2. Squat Jumps – Reps: 15,15,15
Abs
Decline Weighted Sit-ups – Reps: 15,15,15
Roll-outs – Reps: 15,15,15
Workout #2 – Upper Body Dominated
Warm-up: 10 minutes of skipping
Superset #1
A1. Lumberjack Press: 14,14,14
A2. Bent-over Row – 12,12,12
Rest: 60 seconds
Giant Set #2
B1. Pull-ups – Reps: 10,10,10
B2. Walking Push-Ups – Reps: 10,10,10
B3. Alternating Med-Ball Push-ups – Reps: 10,10,10
Rest: 45 seconds
Quad Set #3
C1. Dips – failure x 3
C2. Inverted Row – failure x 3
C3. Power Curl – Reps: 6,6,6
C4. Power Row – 6,6,6
Rest: 45 seconds
Burnout Set
1 Set of 30 barbell punches
Bag Work
Typically a “bag drill” will be split into rounds with 60-seconds of rest in-between the rounds, mimicking a fight. This is what we're going to do here. I'll show a few examples of combinations you can use during the round, and then finish off with an interval drill to end the workout.
Bag Work Tips:
1. Pretend like you're getting hit back. A big mistake we make when hitting the bag is focusing completely on offense. We then take that into a fight, throwing punches but failing to move out of the way after the punch is thrown.
Even though we're just hitting the heavy bag, always keep your head moving. Act as if the bag can hit back. Bob your head. Finish a combination with a couple jabs while circling the target. Never go front to back — always move in circles.
2. Add defense to your combinations. When throwing combinations, don't just throw punches, add some blocking into the drill as well.
Workout:
Bag Drill Tempo #1:
- 5 rounds (3 minutes a piece with 60 seconds between rounds)
- Focus on a few combinations within each round.
- Finish the last 30 seconds of each round going all out (no set combination being practiced). Punch as hard and as fast as possible with straight left and right punches.
Bag Drill Tempo #2:
- Beginner: 5 seconds fast and hard straight rights and lefts; 5 seconds rest. Repeat for 3 minutes, then 60 seconds rest. Continue for 3 rounds.
- Advanced: 10 seconds of assorted punches thrown at full speed/power; 5 seconds rest. Repeat for 3 minutes, followed by a 60-second rest. Repeat for 3 rounds or more (try and vary your combinations as much as possible. Don’t just throw straight rights and lefts).
Here’s an example of a couple combinations you can use in your bag drills:
Train Like a Fighter Complete Program
Above are 3 workouts: a lower body dominated workout, an upper body dominated workout, and a bag workout.
The bag work we have here takes the place of the ring work a fighter will have; however, we'll spend much less time on the bag as a fighter would in the ring.
Each weight training workout should be done twice a week (if you're just starting out, only do each once a week). You want one to two full rest days, depending on your conditioning.
Here's an example of what a week of training will look like. With three workouts a day, this is the very most you could do. But for less optimal results, and/or if you’re not looking for a true, full-on fighter workout, you can do your bag work after your run or weight workout, or again, if you’re a beginner, simply cut down the number of workouts overall and do each of the workouts just once a week:
Monday: Morning run + plyometrics. Afternoon bag work. Evening lower body lift.
Tuesday: Morning run + plyometrics. Afternoon bag work. Evening upper body lift.
Wednesday: Full Rest Day.
Thursday: Morning run. Afternoon bag work. Evening lower body lift.
Friday: Morning run + plyometrics. Afternoon bag work.
Saturday: Morning run. Afternoon bag work. Evening upper body lift.
Sunday: Full Rest Day (with a plyometrics option).
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Related posts:
- Train Like a Fighter — Workout #1: Cardio, Plyometrics, and Agility Training
- Hero Training: The Leaping Ability Workout
- Hero Training: The Chase Down a Purse Snatcher Workout
- Hero Training: The Pulling to Safety Workout
- Hero Training: The Lift an Object Off Someone in Distress Workout
So You Want My Job: Restaurant Owner
Once again we return to our So You Want My Job series, in which we interview men who are employed in desirable jobs and ask them about the reality of their work and for advice on how men can live their dream.
Last month we got a look inside the life of a restaurant critic. This month we hear from the guy the critic critiques: the restaurant owner. Dan Deagan is the owner of not only a rockin’ beard but also a tasty gastropub in Ohio. Today he gives us the lowdown on his stressful but satisfying job.
1. Tell us a little about yourself (Where are you from? How old are you? Describe your job and how long you’ve been at it, etc.).
My name is Dan Deagan. I'm 38 years old. I grew up in Poland, Ohio (suburb of Youngstown). I currently reside in Rocky River, Ohio (suburb of Cleveland). I am the owner of Deagan's Kitchen & Bar, a gastropub located in Lakewood, Ohio. I've been in the bar/restaurant business for 22 years, working at basically every position in the industry, including line cook, bartender, server, manager, and now owner.
2. Why did you want to become a restaurant owner? When did you know it was what you wanted to do?
I had no intentions of staying in the business. I always planned on getting a "real job," and bartending/serving was just to pay for school and bills. It was a fun job and I realized that I was actually pretty good at it. I got into management and decided that I was tired of making other people money. I wanted to do it for myself. I opened my first bar in 2002 (Dive Bar in downtown Cleveland). It's still open and doing well, but I started becoming more interested in food. I wanted a place that my wife and I like hanging out in: independently-owned, casual atmosphere, great craft beer list, and fine dining quality food. We opened Deagan's Kitchen & Bar in September 2010 and have been very lucky to get great reviews and success.
3. A restaurant owner has to wear many hats. If a man wishes to become one, how should he prepare? What kind of skills, experiences, and education does a man need to learn all the aspects of the restaurant business?
My suggestion is to work in the business for a long time and try to learn every job. It will give you a different perspective, knowing what challenges face each of your employees. This is an industry where experience trumps education (and that's an understatement). At various times in one night, I'll be seating customers, pouring drinks, running food, busing tables, washing dishes, etc. It makes a difference to my staff and customers that I'm willing and able to jump in and help do any job.
4. Something like 60% of restaurants close within five years of opening. What, in your opinion, separates a successful restaurant from a failure?
The owners. Most restaurants I've known that have closed either had absentee owners, or owners that weren't familiar with the business but thought it would be "cool" to be a restaurant owner. I can tell you that it is decidedly not cool. It's long hours, lots of stress, and not nearly the money that most people think it is. But I love it. An owner has to have a passion for food and love interacting with all types of people.
5. Franchise restaurants have only a slightly higher success rate than independently-owned restaurants. Having chosen that latter option, what do you feel are the advantages and disadvantages of owning your own place?
I think the advantages far outweigh the disadvantages. To me, the only thing the chains have that independents don't have is buying power (buying so much product that the food purveyors give steeper discounts), and the backing of a larger corporation for the lean times. The advantages are that I'm in control of every aspect of the restaurant. I choose the beer, food, etc. and that makes a huge difference. I can change the menus whenever I like; I can decide my own marketing. Franchisees have to get permission from the corporation just to carry a locally-brewed beer. I want the decisions made by myself, rather than by a guy in an office 500 miles away.
6. What is the process of opening a restaurant like? Briefly take us through some of the stages from hatching the idea to opening the doors.
It's a lot of work. Obviously, the first thing you have to do is finalize the concept. My wife and I love to eat great food and drink great beer, but we don't like getting dressed up or eating at white tablecloth restaurants. We wanted a place with fine dining quality food where we could wear jeans and t-shirts. The town in which we are located has a ton of bars and a few fine dining restaurants, but no places that combine the two.
Next, we had to find a location. I had my eye on a spot for over a year, but the landlord was dragging his feet. Ironically, it's because a large national chain had expressed interest, and they were waiting for them to make their decision. Finally, the chain decided not to expand to this market and the landlord came back to me. We negotiated the terms of the lease for about a month.
Once I had the lease in hand, I went to various banks for financing. I was turned down by the first three (including the bank that I had been using personally and for another business for almost 15 years), but then finally was accepted for financing by the fourth bank. Banks are very hesitant to loan money to start-up restaurants, but my experience and success in the business was what got me the loan.
Once financing was set, it was architects, engineers, contractors, etc. My wife did most of the interior design with the help of a friend, so that helped save money. The entire build out took about 5 months. My partner and I did most of the demo and assisted the contractor in the build out. We hired a chef about 3 months before opening and then slowly started hiring staff. We had to push back the opening a few times because the building department wanted some things changed and adjusted. Finally, we passed all of our inspections and opened our doors as we were still stocking the bar. The last few days were a whirlwind and probably the most stressful and exhausting in the entire process.
7. What is the best part of your job?
I enjoy people, great beer, and great food. I'm surrounded by all three every day.
8. What is the worst part of your job?
The hours. When we first opened, I was working over 100 hours a week. Even now, 19 months after opening, I'm still putting in about 60 hours a week. Being on your feet all day can be rough on your body. That being said, there are a lot of people out there that work a hell of a lot harder than me and don't have the benefits that I mentioned above. I've been very fortunate.
9. 1/3 of businesses that close their doors do so while they're still profitable; owners often want out because the pressure and the toll on their family life is too great. In fact, a study has shown that a restaurant owner's ability to give his business adequate attention while balancing the needs of his family is a more important factor in success than even location. So what's the work/family/life balance like for you?
I have a very patient and understanding wife, so that takes a lot of the pressure off of me. She understands that I'm putting in the hours because that's what is necessary. It also helps that she left her nursing job last year to work with me, and our daughter is a hostess when she's home from school. In the end, I know that the business might be better off if I was still working 100 hours a week, but it's not worth sacrificing time with my family.
10. What is the biggest misconception people have about your job?
That it's a huge moneymaker. The actual profit from a restaurant is less than 10%. The overhead is enormous, from payroll, to utilities, to credit card processing fees, to repair and maintenance.
11. Any other advice, tips, commentary or anecdotes you’d like to share?
If you want to own a restaurant, make sure you have experience. The restaurants I see around me that close are the ones owned by someone who has never been in the business. They don't understand what goes into owning a place. If you decide to be an investor in a restaurant, make sure you know who is going to be running the restaurant on a day-to-day basis, and make sure the managing partner is someone that you know well. It's a great business, but it's also very difficult. You have to have a passion for it.
Related posts:
- So You Want My Job: Restaurant Critic
- So You Want My Job: Gym Owner
- So You Want My Job: Outdoor Shop Owner
- Your Guide to the Perfect Business Lunch
- The Art of the Dinner Date
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