Fit Enough to Fight
Transcript of Fit Enough to Fight
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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"$
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.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
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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$
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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$
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-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$
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(,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
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*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
<
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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
<
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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