Strength Training For Fighters By Ross Enamait

Strength Training For Fighters
- 15 Random Thoughts -

By Ross Enamait - Published in 2006

First Things First

Several years ago, I provided a brief overview of strength training for
boxers. It was a basic summary, which was unfortunately misquoted and
often misinterpreted. Due to the continued confusion, I have created
this article to address several important topics. There are those who
continue to despise the thought of strength training for competitive
fighters. This article will shed light on this often-debated topic. The
material presented herein is not specific to any fighting style. The
focus of this article is strength training for the combat athlete.

Let’s now proceed to 15 random thoughts…

1. Strength Training

Notice how this article is entitled strength training and not weight training.
There is a difference between these two phrases. Strength training
involves the use of resistance exercise in the pursuit of increased
strength. Resistance can come from several sources such as bodyweight
(ex. pull-ups), free weights, medicine balls, odd-objects (ex.
sandbags), and resistance bands. Each tool is simply a means to an end.
No tool will guarantee results. No tool is better or worse than
another. Each tool offers value if used correctly.

Many old-school trainers frown upon free weights, yet encourage
bodyweight exercise. This is an illogical mindset however, as each form
of training can produce similar results. Free weights are not better or
worse than bodyweight exercise. There are many fighters who swear by
free weights, while others prefer traditional methods such as
bodyweight exercise. There have been successful fighters from both
sides of the fence. To deny this fact is a demonstration of nothing
more than ignorance.

The tool is simply a means to an end

2. Strength Training Is NOT Bodybuilding

Many old school trainers cringe at the thought of weight lifting, as
their interpretation of this phrase is akin to bodybuilding. The phrase
weight lifting causes one to automatically envision large, muscle-bound
bodybuilders.

Let’s get one thing clear…

A fighter has no business following a bodybuilding routine.
Bodybuilding emphasizes aesthetics. The activity involves posing
various muscle groups for a panel of judges. There is no concern for
athletic qualities such as speed, power, and endurance. An athlete
trains for function. A fighter will not gain points on the judge’s
scorecard by crafting a symmetrical pair of pectoral muscles. To
compare strength training for a fighter to bodybuilding is like
comparing a fresh orange to an artificial apple.

Please note that this is not a knock against bodybuilding. Bodybuilding
is simply not the ideal strength regimen for a competitive fighter.

3. What Is Strength?

Many critics of strength training for fighters do not understand the
numerous strength qualities that exist. Strength is commonly described
as the ability to exert a force against a resistance. This simple definition is not enough however. We must instead examine more specific strength qualities.

Maximal Strength – Maximal strength is
defined as the amount of force that one can exert under voluntary
effort. Max-strength is developed by lifting heavy loads, or through
bodyweight methods such as isometrics and the use of strenuous
rep-for-rep movements.

Explosive Strength – Explosive strength is defined as the ability to express significant tension in minimal time.

Vladimir Zatsiorsky, highly regarded sport biomechanist and former
strength and conditioning consultant for the Soviet Union Olympic
teams, has stated specifically that:

“The ability to produce maximal forces in minimal
time is called explosive strength. Strong people do not necessarily
possess explosive strength.” (1)

Clearly, the development of one strength quality (ex. max-strength)
does not guarantee the development of another (ex. explosive strength).
This information may come as a surprise to many athletes who focus all
of their strength work to one specific strength quality (ex. the
athlete who only lifts heavy loads to development maximal strength).

Explosive strength is a critical strength quality for all competitive athletes.

Speed Strength – Speed strength is
defined as the ability to quickly execute an unloaded movement or a
movement against a relatively small external resistance. For example,
working with a punch-out drill against the heavy bag would equate to
the execution of a relatively small external resistance, as the weight
of the glove is insignificant.

For more information regarding punch-out drills, please refer to the link below:

Intensifying The Heavy Bag

Speed strength is also very important for fighters. Unfortunately, many
athletes train improperly, hence sacrifice this strength quality. For
example, world-renowned sport scientist Yuri Verkhoshansky and
colleagues established that:

“Excessive maximum strength training can impair speed-strength and technical skill in boxers.” (2)

Strength Endurance – Strength
endurance is defined as the ability to effectively maintain muscular
functioning under work conditions of long duration. Strength endurance
is a vital strength quality for any combat athlete. Power and speed are
useless without the stamina necessary to apply these physical
attributes throughout the contest.

And contrary to the opinion of many, free weights can be effectively used to enhance a fighter’s endurance. For example, this routine offers a high-speed conditioning challenge, ideal for any combat athlete.

4. Multifaceted Competition

Combat sporting events are multifaceted in nature. One must be
well-rounded in terms of his strength preparation. It is not enough to
develop one strength quality at the expense of all others. A fighter
requires a unique blend of each strength quality.

5. Basic Anatomy and Physiology

After reading that excess max-strength can impair speed strength, you
may initially assume that heavy weight lifting is harmful for fighters.
This is not true however.

Many old school trainers believe heavy weights will lead to excess bulk
and reduced speed. This is a myth. Although excessive development of
max-strength can pose problems, this strength quality is still
important (if trained in moderation).

To understand the relevance of maximal strength training, it is
important to first understand how the body functions. Once you
understand the body, there is no disputing the relevance of maximal
strength training.

For starters, muscle fibers are grouped into motor units. A
motor unit contains hundreds of muscle fibers and one nerve, which
delivers a signal to the muscle fibers. All of the muscle fibers
contained within the motor unit are of the same type (fast twitch or
slow twitch). When a signal is passed for the motor unit to contract,
all of the fibers within that motor unit will contract.

When training for power development, we must target the fast twitch
muscle fibers. Unfortunately, not all motor units are activated at
once. Low intensity exercise does not activate the fast twitch muscle
fibers. If the exercise does not stimulate a fast twitch motor unit,
the muscle fibers contained within the unit will not adapt to the
training. Essentially, if the motor unit is not recruited, no response
occurs.

Thus, if you only lift very light loads, you will not
adequately target the fast twitch muscle fibers. When lifting heavy
loads (training maximal strength), a high percentage of motor units are
activated. During such intense loads, fast twitch motor units are
recruited. For this reason, maximal strength training is considered the
superior method for improving both intramuscular and intermuscular
coordination.

So, while excessive max-strength training can lead to
problems, this strength quality must not be ignored. Through proper
program design, max-strength training can be used to enhance the power
potential of any athlete (ie. improve your ability to recruit, hence
utilize your fast twitch muscle fibers).

6. What About Speed?

Many will read of heavy weight training and falsely assume that such
methods will negatively influence speed. One common myth suggests that
heavy weight training will lead to unnecessary bulk, which consequently
will reduce range of motion and speed development. This is completely
untrue.

Consider a powerful football player who sprints 40 yards in less than 5
seconds. Clearly, weight training does not influence his speed. What
about the 100 meter sprinter who covers this distance in less than 10
seconds? Weight training does not influence his speed potential either.

When you understand how the body functions, you will quickly realize
that a strength program designed to enhance the efficiency of the fast
twitch muscle fibers will not harm speed potential. On the contrary,
the right program can assist with speed production.

As stated in perhaps the best translated Russian text from Yuri Verkhoshansky, Special Strength Training – A Practical Manual For Coaches:

“When effective methodology is used, exercises
with resistance promote not only an increase in movement speed but also
perfection of coordination, motor reaction, quickness and frequency of
movements, the ability to relax muscles, development of local muscular
endurance and an increase in maximal anaerobic capacity.” (3)

7. What About Flexibility?

Another common myth related to strength training deals with flexibility
and range of motion. Many trainers believe that free weights will
compromise flexibility. This is completely untrue.

A proper strength program will enhance range of motion. To
those who disagree, I ask you to perform this simple experiment.
Perform an overhead squat and you will see just how much flexibility
can be developed with proper exercise selection.

See the link below for a demonstration of the overhead squat.

Overhead Squat

Olympic lifters also offer a perfect example of power and
flexibility. The two competitive Olympic lifts (Snatch and
Clean-and-Jerk) demand these two physical attributes. The individuals
engaged in Olympic weight lifting are amongst the most powerful
athletes in the world. These men and women do not possess the
muscle-bound physiques seen in bodybuilding. These individuals are
powerful, flexible, and extremely athletic.

For another example, look at the flexibility of a gymnast. These
athletes possess tremendous strength, yet remain as flexible as any
athlete in the world. Clearly, the strength work of these gymnasts has
not compromised their range of motion.

There is no disputing the fact that strength can be developed without harming range of motion and flexibility.

8. What About Bulk?

Many coaches steer clear of strength training for fear that the work
will lead to unnecessary mass gains. After all, combat athletes compete
in specific weight classes. Why would an athlete wish to gain mass if
they are already struggling to make weight (as many do)?

Once again, strength training will not lead to mass if the
athlete utilizes the correct program, while also paying careful
attention to his nutritional intake. The food that you consume is the
real cause of weight gain (or loss).

The following quote from the definitive Supertraining text will shed light on this subject:

“Strength is not primarily a function of muscle
size, but one of the appropriate muscles powerfully contracted by
effective nervous stimulation.” (4)

If you wish to gain strength, you must target the nervous system. This
can be effectively done without weight gain. We can revert back to the
Olympic weight lifter for another perfect example. These athletes
compete within specific weight classes. They are able to gain strength
without gaining weight.

The nervous system is the true indicator of strength, not bulky muscles.

9. No Guarantees

As stated earlier (but worth repeating), the development of one
strength quality does not ensure the development of another. Distinct
strength properties are often unrelated. One can possess tremendous
strength in one form (ex. max-strength), while lacking in other areas
(ex. speed-strength).

The lesson to be learned is very simple. Don’t put all of your eggs
into one basket. A complete athlete must follow a complete plan. Each
strength quality must be considered in the creation of the program.

10. Stop Searching For The Magic Plan

If I had a nickel for every email that started with the following line, I’d be a rich man:

“Ross, I’m a fighter. How should I lift weights? How many sets and reps?”

The individuals who write such emails are searching for one magic plan.
It is as if there is one strength workout, hidden to the masses, which
should be followed by all combat athletes.

No such plan exists, and no such plan will ever exist. Different
athletes have different needs. Different athletes have different
strengths and weaknesses. Just because two athletes compete in the same
sport does not mean that these two individuals should work with the
exact plan.

Consider a naturally powerful, explosive puncher. He is very strong on
the inside, possesses tremendous power, but often runs out of gas. This
fighter is in need of improved strength endurance, along with more time
spent conditioning the two anaerobic energy systems (Glycolytic and
ATP-PC).

Now consider the pure boxer, who can box effectively on the
outside, but is easily muscled around against the ropes. He is unable
to handle the pressure of an aggressive inside fighter. He lacks the
strength to get out of (and avoid) these situations. This fighter has
much different needs from the previously referenced individual.
Clearly, there is no one-size-fits-all approach to strength training.

In addition, many strength programs are designed for experienced (well
developed) athletes, who are already familiar with strength training. A
sample plan may suggest training with 90% of your one-rep max to
effectively develop maximal strength. But what happens when a fighter,
with no prior strength training experience attempts such a workout? He
is asking for injury. He is not structurally prepared for the intensity
of such a heavy load. He must first work with less intense loading to
develop a strong foundation (ex. prepare the tendons, ligaments, etc.).
For this reason, one cannot simply search for a generic strength plan.
The plan must be tailored to the individual.

11. Train To Win, Not To Fail

A strength program is designed to improve the performance of the
athlete. A strength program should not sap a fighter of his energy,
hence sacrifice more important training objectives such as skill work
and conditioning. Strength workouts should not leave the athlete sore
for days, unable to properly function through sparring sessions and
other skill based activities. Barbells and pull-up bars do not hit
back. You will not learn how to fight in the weight room. A strength
workout is only a small supplement to a much more complete training
plan.

Strength workouts should be brief, focusing on quality over quantity. A
fighter does not have time (or energy) for marathon strength training
sessions. In addition, when training for strength qualities such as
max-strength and explosive strength, the athlete should avoid training
to failure. An athlete who constantly trains to failure will struggle
to recover between workouts. Remember, the goal of the strength workout
is to enhance strength and power without burning the athlete out. If
your strength program is wearing you out, thus interfering with your
sport-specific training, it is NOT contributing to your improvement.

One can better understand this concept by reviewing the importance of
the central nervous system as related to strength output. The CNS is
fatigued by any intense effort (from the standpoint of exerting a
maximal force). It is often useful to envision the central nervous
system as your control center. It sends a nerve impulse to your
muscles. This impulse tells the muscle to contract. Your ability to
generate force (how much force) depends on the electrical activation
sent by the CNS (ex. number of motor units recruited). As fatigue
mounts, your ability to recruit powerful motor units will decrease.

Tudor Bompa (5) describes fatigue as the body’s way of protecting
itself against damage to the contractile mechanism of the muscle. The
nerve cells engage in a state of inhibition as a protection mechanism.

As for where fatigue is coming from, there is a nerve attachment on the
muscle fiber. This attachment relays the nerve impulse to the muscle
(this impulse is telling the muscle to contract). As you continue to
work, there is an increased release of chemical transmitters from the
nerve endings, which is thought to be one reason for fatigue.

If you continually train to complete failure, the CNS is naturally
fatigued. It is no longer able to recruit (activate) powerful motor
units. For this reason, you should avoid training to failure on a
regular basis. The goal of training is not to completely exhaust the
CNS. A fighter has more pertinent matters to tend to such as skill work
and conditioning.

Consider an automobile engine for a real world example. If you
allow your car to overheat every time that you drive, you will
eventually blow the engine. You cannot drive full speed all the time
without wear and tear on the engine. This simple analogy also applies
to the body. Train for strength improvements, not failure.

12. A Supplement, Not a Replacement

As mentioned before, but worth repeating, strength training is a
small supplement to a much more diverse training program. Much of a
fighter’s time must be spent training for his specific event. Examples
include sparring, hitting the bag, working one-on-one with your coach,
partner drills, conditioning workouts, etc.

The strength workouts are just a small piece of the puzzle. Most
fighters do not need more than 2 to 3 brief strength workouts per week.
Once again, the focus is always quality over quantity.

13. Forget The Tool

Many trainers despise free weight training, yet preach the
importance of bodyweight exercise. Others consider bodyweight exercise
limited and ineffective, thus limit their training arsenal to weighted
resistance work.

Do not fall into this narrow minded trap. Remain open to new ideas and
new training modalities. Many fighters have excelled with nothing more
than bodyweight exercise. Others have successfully implemented free
weight training.

What does this tell us?

The answer is simple. Both methods can prove beneficial if used
properly. Consider the recent bout between Bernard Hopkins and Antonio
Tarver. Bernard’s performance clearly illustrated the potential of a
properly designed strength program. Bernard Hopkins moved up 15 pounds
to face Tarver at light heavyweight. Despite the added mass, Bernard
was a stronger and more active fighter than he had been in recent
bouts. His newfound physique did not impede his performance.

Archaic statements such as, “Weights will hinder endurance” or “Weights
will hinder speed” were put to rest by Bernhard Hopkins. His dominant
performance on national television has debunked all of the myths that
strength training cannot be successfully implemented into a fighter’s
training program.

14. “Weights Are Bad”

I often heard trainers of the fight game suggest that weights are bad.
But what constitutes a weight? Does swinging a weighted sledgehammer
for a conditioning drill count as weight training? Do inclined sit-ups
with added weight count as weight training? How about pull-ups while
wearing a weighted vest?

Where do we draw the line?

The lesson to be learned is simple. Don’t become hung up on the tool
(free weights) or lack of a tool (bodyweight). Target specific
objectives and choose the most appropriate and readily available
methods. For example, one may use plyometric pushups to develop
explosive strength in the upper body. Another athlete may use free
weights via the dynamic effort (ie. lifting a nonmaximal load with the
highest attainable speed). Each movement will enhance the explosive
strength of the athlete. Don’t waste time arguing over which method is
right and which is wrong. Incorporate variety into your plan.

One of my favorite quotes comes from Louie Simmons (6), from the famed Westside Barbell Club. In his words:

“When lifters repeatedly use the same simple
method of training to raise their strength level, they will eventually
stall. Like the scholar who must utilize many sources of information to
achieve a higher level of knowledge, the lifter must incorporate new
and more difficult exercises to raise their standards.”

Learn from these words. Do not focus on one exercise or methodology.
Incorporate variety into your strength program to elicit the greatest
(long term) results.

15. Bodyweight Exercise Is Excellent

Let it be known that bodyweight exercise can be used to effectively
develop EACH strength quality. Although much of this article has
referenced free weights, many world champions became world champions
without ever touching a free weight.

Do not allow anyone to convince you that bodyweight exercise is
ineffective. Bodyweight exercise can be made as difficult and effective
as any other method of training. A simple display of gymnastics is
living proof of this statement. There are bodyweight movements ideal
for conditioning, explosive strength, and max-strength. Once again, the
modality that you choose is simply a means to an end.

Potential Problems With Strength Training

Thus far, we’ve established that strength training can be useful.
Unfortunately, this is not always the case. There are several potential
problems associated with strength training.

Many athletes become obsessed with weight room numbers. They
focus too much attention towards the weight room. Rather than improving
as a fighter, their focus shifts towards improving as a weight lifter.
They become more interested in lifting 10 more pounds, as opposed to
throwing 10 more punches per round.

You will not learn how to fight in the weight room. You will not earn
any points with the judges by boasting of an impressive bench press. No
matter what you do in training, it must contribute to your improvement
as an athlete. If your strength program does not offer specific
results, it is not worth your time and energy. Remember, the goal of
any combat sport is to defeat your opponent, not to lift the greatest
load in the weight room.

Summary

With proper program design, strength training can be a valuable
addition to a combat athlete’s training plan. Below, I have listed a
few useful tips (certainly not a definitive list):

Train the body as a unit, not a collection of small pieces
Focus most of your time around compound movements
Develop a strong core
Incorporate variety into your strength program
Do not limit yourself to one modality
Target multiple strength qualities
Steer clear of failure when training for pure strength
Never sacrifice skill and conditioning for strength work
Focus on quality over quantity
Keep strength workouts brief, 2 to 3 days per week

As a trainer, one must tailor strength workouts to the needs of the
athlete. Each athlete steps up to the plate with a different skill set.
For this reason, the job of the trainer is to identify areas in need of
improvement, and then customize the workout specific to THESE needs,
rather than conforming to a generic model. If such a model existed,
there would be no need for strength and conditioning specialists.
Athletes would all follow the exact plan. Such a generic plan does not
exist, so do not force such a model on your athletes. They deserve
better...

Works Cited

1.) Zatsiorsky, V.M., (1995). Science and Practice of Strength Training. Human Kinetics, Champaign, IL.

2.) Verkhoshansky, Y.V. (1986) Fundamentals of Special
Strength-Training in Sport. Sportivny Press, Livonia, MI. (Original
work published in 1977, Moscow, Russia: Fizkultura i Spovt).

3.) Verkhoshansky, Y.V. (2006) Special Strength Training – A
Practical Manual For Coaches. Ultimate Athlete Concepts, Michigan, USA.

4.) Siff, M.C. (2003). Supertraining, 6th Edition. Supertraining Institute. Denver, CO.

5.) Bompa, T., Di Pasquale, M., & Cornacchia, L. (2003) Serious Strength Training, 2nd
Edition, Human Kinetics, Champaign, IL.

6.) Simmons, L. (2003) The Conjugate Method, http://www.westside-barbell.com.

Strength Training For Fighters By Ross Enamait Infinitethumb

For more info related to strength training for fighters, check out:

Infinite Intensity

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For more info related to bodyweight exercise, check out:

Never Gymless

Strength Training For Fighters By Ross Enamait Sledross1

About the Author - Ross Enamait is an innovative athlete and
trainer, whose training style is among the most intense that you will
find. Ross is committed to excellence and advancements in high
performance conditioning and functional strength development. He has a
sincere interest in helping today's athlete in their quest for
greatness.

Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at

ross@rosstraining.comhttp://www.rosstraining.com/articles/strengthtraining.html

» Do Not Confuse Strength With Conditioning By Ross Enamait
» Sledgehammer Training By Ross Enamait
» Training The Hands By Ross Enamait
» Budget Training By Ross Enamait
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Strength Training For Fighters By Ross Enamait

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