Fit Enough to Fight

7/24/2019 Fit Enough to Fight

1/11

Fit Enough to Fightby Todd Bumgardner 08/07/13

Here's what you need to know...

There are 6 trainable qualities you need to possess to win a fight strength! power!

mobility! "onditioning! in#ury resistan"e! and toughness$

%e&eloping the 'ind of strength! athleti"ism! and wor' "apa"ity to sur&i&e a sa&age

brawl requires a multifa"eted approa"h$

Targeting your wea'nesses is 'ey$

(n a worst "ase s"enario! would you be physi"ally and mentally ready to fight to sa&e

yourself or someone else) *hat qualities would you need to sur&i&e) +ere,s what you,d

need

-trengthThere,s no substitute for absolute strength$ -trength is the quality that

prepares the body for the de&elopment of all others power! speed! "onditioning! et"$
http://www.t-nation.com/training/fit-enough-to-fighthttp://www.t-nation.com/all-articles/authors/todd-bumgardnerhttp://www.t-nation.com/all-articles/authors/todd-bumgardnerhttp://www.t-nation.com/training/fit-enough-to-fight


2/11

.ower.ower is strength epressed qui"'ly$ .ower,s qui"' epression demonstrates

strength when it "ounts! when we need to smash$

obility-trength and power are the foundational qualities that ma'e a monster! but

they,re poten"y is tied to mo&ement$ o&e poorly and your strength and power are

moot$

onditioning%isplaying strength and power is pi&otal! but if you,re only able to do it

on"e before you ha&e to ta'e a nap and an i"e bath! you,re not useful$

(n#ury 2esistan"e-trength is still 'ing! but does a 004pound ben"h press mean mu"h

if your bi"eps pops li'e a rotted rubber band when you throw a pun"h) 5ou,re not an

effe"ti&e human being if e&ery a"ti&ity performed without a barbell in#ures you$

Toughness5ou,&e heard the phrase mental toughness a million times$ But is there

any 'ind of toughness other than mental toughness) -ure! there,s body resilien"e! but it

shares an intimate relationship with our "ons"ious ability to deal with pain! dis"omfort!and other less than optimal "ir"umstan"es$

+as your training su""essfully deli&ered on the abo&e qualities) (f not! you may need to

drasti"ally "hange your methods$ 5ou need a program designed for what ( "all barbell

sa&agery$

The Methods


3/11

Barbell sa&agery is simple! and it begins with strength$

.i"' two lifts that you want to be great at and train them e&ery time you step in the

weight room$ The intensity of these lifts will be relati&ely low! around a 6 or 7 on the 1410

rate of per"ei&ed eertion s"ale 2.9$ *ith these lifts you,ll learn tension! build s'ill!

and impro&e proprio"eption$

Those lifts are followed with two more big barbell lifts that are loaded more intensely$ :n

upper4body days you,ll press and row$ :n lower4body days you,ll squat and deadlift$

;ll of these lifts! main or assistan"e! are loaded at an intensity of 8 2.$ The &olume is

low as building de&astating strength le&els doesn,t require outrageous &olume$ (nstead!it requires fo"used and intense &olume$ aimal for"e produ"tion requires loads at or

abo&e 80 per"ent! so we,re loading these lifts up$


4/11

The 'ey with these lifts is pi"'ing the ones that wor' for you.-quatting #a"'s me up so (

don,t do it! but ( do two different deadlift &ariations per wee'$ ations and stret"hes you "ould learn! but

instead we,ll use iso4etreme holds to impro&e mobility and stability more on this later9$

This way we,ll build "ompeten"y with basi" human mo&ements$ %o ea"h with

"onsisten"y and you,ll mo&e and feel better than you e&er ha&e in your adult life$

onsistent onditioningonditioning ma'es 'illers$ (,&e tal'ed at length with rugby

players and mied martial artists about "onditioning ? two groups of athletes that play

sports that require sustained output and wor' through pain ? and they all say the best

way to win is to be in better shape than your opponent$ (f you,re su"'ing wind andthin'ing about the burn in your legs you won,t be infli"ting damage$

(t,s helpful to thin' of "onditioning as intensity built upon wor' "apa"ity$ 5our aerobi"

"apa"ity allows you to re"o&er between bouts of intensity$ -ome bouts! of "ourse! last

longer than others$


5/11

-trength and power training aid in de&eloping intensity! but "ertain "onditioning is

ne"essary to bridge the gap between the energy systems$ *e,ll build that bridge with

high4intensity anaerobi" finishers$

2e"o&ery .rioritieso&ing well with strength is an in#ury pre&ention proto"ol unto itself$

a'ing re"o&ery a priority! howe&er! is paramount$ (mpro&e soft4tissue quality with good

nutrition! self myofas"ial strategies! and plenty of water$ ed by mus"ular fire$ They burn! bad$


6/11

(,m offering a template! not a "omplete pres"ription! be"ause ( ha&e no idea

what youneed to display barbarity$ *hat (,ll offer is a "omprisal of the qualities that

de&elop a sa&age$ (t,s up to you to determine what you need$ +ere are a few simple

s"reens to help your de"isions$

an,t deadlift two times your body weight) 5ou need to get stronger$

an,t broad #ump eight feet) 5ou need more power$

an,t tou"h your toes) 5ou need mobility$

an,t run a mile without stopping) 5ou need better "onditioning$

an,t hold an iso4lunge for a minute without ta'ing a brea') 5ou need to get tougher$

(t might be that you need to de&elop all these qualities or #ust a "ouple$ (f you,re still

"onfused about where to start! impro&e your mobility and get stronger$ %e&elopment of

all qualities remains in your program@ the proportions "hange dependent on needs$

Aote(,m not saying you need to run miles at a time or impro&e your mile time! but e&ery

self4respe"ting man should be able to run a mile without ha&ing to ta'e a breather$

Warm-up

+ere,s a warm4up you "an do before e&ery training session! regardless of what qualities

you,re de&eloping$ (t,s mobility and mo&ement "ompeten"y "ondensed into a hard 10

minutes$

er"ise -ets 2ep

(so4=unge +old 1 1 mi

Tur'ish Cet Dp 1 E

Fettlebell/%umbbell -wing 1 10

Bear rawl 1 E0 y

;n'le 2o"'s an'le mobility9 1 8

(so4.ush4Dp +old 1 1 mi

Gerti"al Hump 1 6

*eighted ossa"' -quat 1 I

.ower -'ip E I

-ide -huffle E 10 yd


7/11

*ideouts E I se

ea"h leg

ea"h side

(f you,&e ne&er seen an iso4lunge or iso4push4up hold before! here,s what they loo' li'e

(so4=unge

(so4.ush4Dp

Upper-body er"ise -ets 2eps 2.

; (so4.ush4Dp +old 1 I min$

B1 +ang :lympi" =ift or =oaded Hump 34I 34I

BE ed4Ball Throw or Dpper4Body .lyo 34I 34I

1 %eadlift or -quat 34I 34I 647

E Ben"h .ress or :&erhead .ress 34I 34I 647

%1 Ben"h .ress or :&erhead .ress 34I 34I 8

%E Bear rawl &ariation 34I 104E0 yd$ E

2ow 34I I48 748

<


8/11

E Ben"h .ress or :&erhead .ress 34I 34I 647

%1 -quat or %eadlift 34I 34I 8

%E Bear rawl &ariation 34I 104E0 yd$ E

-quat or %eadlift 34I I48 748

<


9/11


10/11


11/11

The 'ey with mo&ement medleys is to not let your mo&ement go to hell #ust be"ause

you,re going fast and you,re tired$ Co as fast as you "an while mo&ing well$

$eturn to the %sos

+ere,s the simplest finisher of all ? the iso4lunge$ +old it for I minutes! with intermittent

brea's! and you,ll learn a lot about yourself and eli"it a huge metaboli" "ost in the

pro"ess$

Savagery is a Mindset

The best eer"ises and "onfigurations in the world aren,t worth squat if you do them

half4assed$ (t,s the intent that ma'es a sa&age$

That intent is focus? de"iding that you want to be more than some dor' that pushes

pen"ils and 'eeps up with reality TG$ That intent is a relentless assault on the medio"rity

most men embra"e$ *hile the training is physi"al! what it produ"es is internal$ -a&agery

is a mindset$http://www.t-nation.com/training/ft-enough-to-fght

Fit Enough to Fight

Documents

Transcript of Fit Enough to Fight