Fighters rely on a combination of explosive strength and stamina for success in the ring. In the past, experts felt that long, steady bouts of aerobic exercise best improved the fighter's stamina, but recent research suggests that training anaerobically best mimics the body's conditions during the minutes-long explosive movements that occur while fighting.

Aerobic vs. Anaerobic Exercise

Muscles store enough energy to last for roughly 15 seconds in a molecule called ATP, and the body must continually produce ATP to survive. Your body makes ATP aerobically after approximately three minutes of exercise, and this oxidative system supplies ATP for long periods. However, fighters' bodies work anaerobically in the ring -- while the phosphagen system uses the ATP stored in muscles, after the first 15 seconds your body uses glycolysis. Glycolysis works for the next three minutes and supplies energy by breaking down carbohydrates. A fighter who wants to train for the ring should develop his anaerobic energy system because it most closely resembles the physical stress felt while fighting.

Sprints and Intervals

Sprint training develops the fighter's anaerobic energy systems because it is a short burst of activity with intense physical demands, not unlike fighting. In addition, sprint training provides outstanding cardiovascular conditioning while reducing the wear and tear suffered by joints on longer runs. Vary 100- to 800-meter sprints with short bursts of intense activity on cardiovascular exercise machines such as incline trainers, climbers and ergometers; these machines provide the motivated athlete with a difficult yet low-impact workout. Sprint intervals increase overall speed; exercise as fast as possible for one minute, then recover for two, repeating as desired.


Plyometrics provide the fighter with an intense workout that combines cardiovascular fitness with explosive strength training. Vertical jumps that incorporate a knee tuck, pullups and chinups, squat thrust jumps, pushups with hand claps, stability ball crunches, mountain climbers and prison cell pushups all require cardiovascular efficiency and explosive strength. Circuit train using these moves after sprint interval training for the time each round lasts; begin with a five- to 10-minute recovery between each circuit.

Sport-Specific Training

To improve performance in any activity, you must practice that activity. For fighters, that means spending more time in the ring and with the bag. Improve punching speed and strength by holding weights during jab, cross, uppercut and hook exercises. Increase kicking speed and strength with a bag. Practice throwing an opponent off your body by performing explosive-strength bench presses. Finally, train with a partner regularly. While weights, bags and sprints improve fitness, they don't hit back.


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