; aU hep Je m1 aa ie 4 age eli : ENE Raa) ania EOE Ram TC vate flTage Ren al cates San (gas Ee eee eee Pie eee eee Monee een Teo ee ee ee aoa 5 peaclineeh ah Re = Native whey is sourced directly from skimmed mik and isnot a by product from cheese manufacturing which ensures a product that is pen nes eee rer ree ena ee ee ee es ‘whey and micellar casein come from EU grass fed milk sources ensuring the absence of growth hormone and antibiotics, We chose egg white isolate for its excellent amino acid profile and biological value (BV) of ence eee Te eae eee ee Pee tet pe eee a oe See DESAI a aa Tea ee uy Cea Cee} eroMen'sFitness BUILDA IGHTER’S BODY By Joel Snape and Ben Ince Art Editor Heather Reeves Chiet Subeditor Jo Wiliams Photography Tom Mies, Getty, Shutterstock Model fe Davis Managing Editor Chris Miler ‘rt Director William Jack saab shat ‘umole User ‘arma ry venanpcrah wear nie se rae wna Sti ea egret soar snoATeN en NOMBRE es wereenspadsce cote evo test a ae “titi tens esto he ca 5 een softs tres ile dda sone te bse ame ros a ‘iene remedies Mik eee ent ei eee sto Oa ease HM OLA ietasthns stihl eewsenntewhenbne cate eats artnet bk nein nla his Ges vt ee sua eo twos went wana cleat ae ortega generat eas ane sae sate ie a ayaa anche Tosubsseto es ness agare, a 044 844 OOo got subeerbe menstinss coatt MEN'S FITNESS 3Contents ‘ABOUT THIS BOOK w Discover how this book will help you reach ‘your goals - whether that’s stepping in he ring or reaching your fighting weight FIGHT TRAINING FAQ u ‘Your questions answered FIGHT CAMP 16 Our step-by-step guide to getting in fighting shape injust eight weeks, cluding ‘detailed workouts and form guides TRAIN LIKE A FIGHTER 60 Still need inspiration? Then perhaps the ‘workout plans of some of the world’s best fighters - including Carl Froch, Jimi Manuwa ‘and George Groves — will inspire you NUTRITION 101 Getting insane is' just abou time spent in ‘the gym. Discover the six rules ofthe kitchen ‘hat will help youreach your goals even faster (MEAL PLANS ‘Whether you want 10 lose ft, gain muscle orrecover faster we've got an expert meal plan tohela you achieve your ims POWER COMI Six top fighters share the supplement regimes that have helped them to take ‘heir performances to the next level FIGHT STYLES a Find the fighting style tha's right for you with our in-depth guide othe mast popular disciplinesAbout the authors Joel Snape Ben Ince os Theassociate editor of Men's Fess The Men's fess deputy editor magazine is also a purple beltin has competedin rapping and Brazilian jujtsuand has competed NMA, and interviewed countess F ingranplng and amateur MMA, He's professional fighters. hs favourite? betterat rapping tan striking, "Randy Couture. legend of but stil loveshitingaheavy bao ‘he sport anda rue gent” ‘Aaron Deere Deereis a sports nuiionist at KX inLondon anda UKSCA-acredited strength and conditioning coach He has worked wih Graziani world champions, including Lagata and Felipe de Souza, andthe British Richard Tidmarsh Strength and conditioning coach Tidmarsh has worked witha slew of top-level fighters including UFC light-heavyweigh contender imi ‘Manuwa - and put together the ‘strength and conditioning plans inthisbook. national kokboxing team. He has @ 5-Drecordas anamateurborerand isabluebelinraianjiu jitsu. Alfie Davis ‘Mormer kickboxing champion, Davisis he curent owner of 4-1 recordin professional MMA andthe ‘UCMMA lightweight championship He's the guy demonstrating all the ‘moves - with perfect form. & © BULDAFIGHTER' BODYUSN LAUNCH THEIR EXCLUSIVE CLOTHING RANGE MARKET LEADING SPORTS NUTRITION BRAND USN, BRING YOU THEIR MUCH AWAITED CLOTHING AND GYMWEAR RANGE. DISCOVER THE FULL COLLECTION AT USN.CO.UK 3 USN DISCOVER THE NEW GLOBAL USN RANGE CW vmwusicoux (uw ux Bleusn ux eusnux) ras See RANE nas Branched Chain Amino Acids (BCAAs) help switch on protein aynthesis (musclll building) and secondly, they also provide the building blocks for mugBle tissue. iy See eens Na eeu crea Rucci See uu Recut eeu cae capacity. L-Isoleucine helps utilise fat for energy resulting in reduced body fat, in A eee ed ead Pees eRe eens acu ee sea Rcaen ct The research that demonstrates these effects are based on the ratio of 2:1:1 (eee Lee) THE FACTS eM TTES OA Meo LOSS ue SS) ners Canny ma CONTAINS eo INFORMED-SPORT SITE BACK GUARANTEE PUL ELECTROLYTES Dean N35 aa YES YES COMPETITOR A i) NO tT) tt} ea it) (t) Tt) NO SR Te ESN sag TelaUL w10-D2-LO “ ee ee one LEC dl -t ' LOE TCLAbout this book Whether you're trying to get into Championship shane or just down to your fighting weight, this book will get you there Some fighters stay in shape all year round others balloon between bouts and then get shredded in the final weeks before they step inta the cage. Either way, fight camp is how they do thei final reparations - a distraction-fee chance to Concentrate on getting 2s fi, prepared and healthy as possible beforeit's ime t put gloves to faces. FEvenif you're not fighter, itcan bea goodidea Toapproach body composition inthe same way. BY making a commitment to stick plan fora manageable amount o time - witha definite endin sight ~youlfindit easier to keep good habits, banish bad ones and make every session count, This book makes the process easy by combining a tailored training plan with nutrition designed to ‘complement it ust the process and you'll be ring-, cage- or mirror-ready in no rime. 10 BUNOAFIGHTER’S BODYBUILD YOUR MUSCLES Use smart protein products to get the definition you desire PUR aicuitun acinus Rusu cst ita MULTIPOWER Pe tecR What you need to know hefore you start training fora highly tuned athlete's body BUILD AFIGHTER'S BODY No. It's based on how fighters train but that's because it’s an efficient ‘way to work, combining strength, power, speed, stamina and weight management. Learning to fight certainly has plenty other benefits including helping your self confidence, coordination and stress levels - but if you don’t want to get punched or arm barred, there's no actual fighting in this plan.FIGHT TRAINING / NEED TO KNOY specific fighter, head for the plans that start on p60. You'll find ideas tailored to increasing your strength, power, speed, conditioning, grip strength and many other qualities. Absolutely. Most modern fighters stick to three dedicated gym sessions week - or fewer - to allow them to work on technique and sparring while still recovering. You can do the same, by combining these plans with your own fight training, other sports ‘or more low-level activity -a weekly long run, for example. Just make sure you're getting enough quality food p and sleep to recover properly. Where the moves use complicated equipment, we've included alternatives - rather than using bits of cardio kit, for instance, you can usually get a similar effect by doing burpees, skipping or sprints. Similarly, if you haven't got a barbell, you can substitute a set of dumbbells for a few of the moves. Not alone. If you're training seriously for a fight, you should be including high-intensity sparring sessions that will tax your cardio - and use the energy systems you're most likely to use in a fight, forcing you to combine flurries of activity with isometric strength and periods of recovery. If you're not going to fight, this plan provides plenty of, high-intensity work that will also give you a good base of cardio. EN MEN'S FITNESS 8What if! can’t complete {the sets and reps? ‘That means you're lifting weights that are too heavy. It’s important to work hard, but you also need to expose your body to the right stimulus to improve. How many times a week do! need to train? This programme includes three sessions a week. Ideally you'll need to leave at least one day between sessions to recover properly, so you can attack each session with maximum intensity How do! know what weights to use? \{ first there might be abit of trial and error, because you need to pick weights that challenge you without being unmanageable. If you're unsure, choose a lighter weight and make sure you get all the reps in. If you finish all your sets with ease, increase the weight next time. Will training this way get me ripped? Itcertainly can, The workouts combine strength training with fatstripping high-intensity intervals, and even ‘without situps and crunches you'll get plenty of direct abs work. Ifyou ‘want to get in shape faster, though, nutrition is key - by avoiding processed food and eating the right ratio of macronutrients, you'll get in shape much faster. That's why we've included an eight-week meal plan that's tailored to work alongside your training. Isn't eating this way going to be expensive? Vegetables aren't expensive, but lean meat can be pricey - especially if you're choosing free-range animals (which you probably should, becau: BUILOAFIGHTER' BODYFIGHT TRAINING / NEED 10 KNOW Being in better shape will let you train harder for longer their healthier lifestyle gives them a better ratio of good fats). Our advice is to buy in bulk, stop eating out and cut down what you spend on booze. Some of these meals ‘are a bit boring... If this book's diet is a departure from what you normally eat, look at that asa good thing. If you're used to cating pizza and fast food, changing your habits will see you get rapid results. Stick with it. Your tastes will change faster than you'd expect. Do | need supplements to ‘succeed on this plan? ‘The clue isin the name. Supplements are a way to fill any gaps in your diet - making sure, for example, that you're getting adequate amounts of protein if you're too rushed to cook. They're certainly not a cast-iron necessity. Will | be ready to fight someone ‘once I've finished this plan? You'll certainly be more ready to fight someone. Professional fighters spend years training their striking, stappling, wrestling and footwork to get in the ring or cage, and fitness is only a small part ofthe battle. That said, being in better shape will let you train harder for longer. It won't hurt. MEN'S FITNESS16 BUD AFIGHTER's BoOYAO Nl UEMURA Le orless? Here's your step-by-step guidea = You need to lay the foundations 4 and get ready for battle. The first sixweeks of your plan do both J eer (Ta 18 BUND AFIGHTER'S BoOYWORKOUTS / PHASE GGFR sero stores sections that make up this plan arent wildly different,” says Richard Tidmarsh, a strength and conditioning coach to elite-level UFC fighters and the creator of this plan. “That allows for progression and gives you benchmarks to improve on. You should be tracking your numbers - not just the weights you lift, but the reps and times you're hitting in blocks two and three of each workout. In weeks one to six you'll earn to move efficiently as well as shifting iron, Don’t be tempted to skip the bodyweight moves - they're there for a reason. “These are ‘buy-ins’in the form of yoga and mobility moves before you start lifting the weights,” says Tidmarsh. “They'll be fairly tough for most people - they're about becoming a better athlete before you touch any equipment. I’s about activation and ‘movement, not just about lifting a load of weights. You see it all the time - some guy who looks awesome, fighting someone who looks like he's never been to the gym, and getting wrecked.” ‘The first few weeks of the plan also emphasise single-limb work, aimed at stability and injury prevention. But you'll also be lifting heavy. “Monday isa pulling-based posterior chain session, which is key for fighting,” says Tidmarsh, “There’s also alot of back work and some grip. Wednesday is more power and legs - technical split squats, that sort of thing. Then on Friday you've got more push movements, working your shoulder and core - your vertical push and grip strength, holding posture on the sled. Conditioning is included in every workout, but it’ short and nasty. “Conditioning in weeks one to six is mostly made up of three- minute bursts of activity,” says Tidmarsh. “As you get closer to the fight, you'll want to prepare for five-minute rounds. But for now, think three minutes of hell, two minutes of recovery.” It's tough going, but nobody said getting in fighting shape would be easy. SS MENS FATNESS 8WORKOUT 1 Monday These workouts break down into three sections: movement, strength and power, and conditioning. This workout focuses on pulling movements and mostly targets the posterior chain muscles ~the ones that run down the back of your body from neck to heels ~ because these are the most important for most fighting moves. Pa Block 1- Movement thMonster walk 20m 3 Oser ‘Vinyasa 3 3 60sec 10 Komodo craw! 20m 3 Osec wLsit Tofailure 3 sec Block 2 Strength and power 2A Single-leg dumbbell Romainian deadlift Geachleg 3 Osec 28 Oumbbell renegade row Beach side 3 60sec ‘3 Trap bar deadlift 8 4 Oser 38 Wide-grip pull up 6 4 60sec Block 3 - Conditioning ance Bia ‘vin AMRAP x2 2nin ‘48 Rope wave 80 20 —-BULOAFIGHTER's BODYWORKOUTS / PHASE \Wrap aband around bo eet, then twist it into an X shape andhold tin your hands. Staying upright and ‘keeping your feet at least shoulder width apart, take smal lateral steps fone sie, then the othe, feeling he ‘movement in your glues. Start at the top of apress-up, with ‘your back straight and hands ‘shoulder-width apart. Lower yourself ‘towards he ground keeping your elbows as close as possible your sides, then drive your head and chest ‘up towards te ceiling, straightening your arms, Return tthe press-up position complete he rep. MEN'SITNESS aBet into alow craw! postin, keeping yout hips as low as possible with only your hands and feet on the ground Bring one knee up net to your elbow, then switch positions, moving forwards as you change. Holding on to parallettes or dip handles, orjust keeping your hands onthe ground, sit with your legs straight out ahead of you, ‘sing your core keep them up, {you can’t maintain the position ‘for more than five seconds, do ‘the knees tucked version (b) 22 —_BULDAFIGHTER'S BODYHolding @ pair of dumbbells, stand on one le wit he other leg just slightly bent. Bend forwards at the hips letting the weights go down to shin-level, then straighten up WORKOUTS / PHASE Start ina press-up position with your feet shoulder-width ‘apart and a dumbbell in each hand Brace your core 0 een your hips static and draw one of the weights towards Your armpit and returnto the star. Alternate sides, MEN'S FITNESS aThe trap baris an effective way to deadit with more emphasis ‘onyourglutes andiess need foworry about form. Sitback into the stan postion, arp the handles, hen drive your hips forwards tof the ba. It ‘you don't havea trap bar, do normal barbell deadlift With your hands slightly wider ‘than shoulder-width apan, start ‘with your arms straight and shoulders slightly tensed, then pull up, concentrating on bringing your elbows down, until your heads above hear Pause, ‘then lower back tothe stat. BUILD AFIGHTER'S BODYWORKOUTS / PHASE The hirdyne- or assault bike lets you go al-out with your arms and {egs to burn as many calories as possible. Haven't got one? D013 bburpees instead. With abatierope ineach hand, make “waves” intherope usingjust your ams concentrate on ‘constant movement. Ityou don't have access tobatlle ropes, doketleell ‘swings instead, MEN'S FITNESS aWORKOUT 2 Wednestay Your second session of the week covers the same areas as the first but with more of a focus on power, especially in the lower body. Block 1- Movement tACan opener Seach side 3 Oser ‘i Battle plank 30sec 3 seo ICBallstam 6 3 Oser 1D Lateral cable chop Geach side 3 Bosec Block 2 Strength and power 2h Box jump 6 a Oser 28 Bulgarian spt squat 6 3 Bosec ‘3AFront squat 6 4 Oser ‘38 Ketlebell swing 8 4 B0seo Block 3 - Conditioning ‘AVersaclimber Amin 3 2nin 4B Skitrg min a 2nin 26 -BULDAFIGHTER'SB00YWORKOUTS / PHASE ‘Star in @press-up position and bring your ight foo! up into the deepest lunge possible ideally getting it alongside your right ‘hand. Nex, bring your righthand ofthe floor and twist to point ‘towards the sky, looking at your upraised hand, Reverse the ‘move othe start position, then repeat onthe other sie. Get into aplank positon, keeping your body straight and abs braced. you've gota partner, askthem to try toshove you out ofthe position, starting slowly and increasing the intensity I you don't havea partner, simply brace your abs and glutes as hard a possible, MEN'S TESS aHolding a medicine ballin both hands, doa smaljump and then slamit into the ground as hard as possible No ball? Use. sandbag. Stand side-on 0 a secured cable, holding the handle with both hands, Use your core totum and pull cable across your body ‘as far as you canto the other side. Return slowly to the star, 28 BUD AFIGHTER'SBOOYWORKOUTS / PHASE Starting in front of a || ! ‘box, dropintoaquarter ‘squatandthenexplode fs fea offthe lor, jumping on othe box. Sep ‘down, dont jump. Starting with one instep on a box or step, bend you ron leg until your ‘railing knee brushes the floor, Pause, ‘hen standup. Doll your reps on one Jeg before switching fo the other, MEN'S FITNESS aTake abarbll ou ofthe rack witht resting onthe front of ‘your shoulders, keeping your elbows high and fingertips agains! the barbell 0 suppor it Squat as low as possible, then stand up. lf you don't have the wrist and/or shoulder flexibility forthis variation, old the bar with your forearms crossed. With you fee slightly more than shouider-width apart, et the kettlebell swing berween your legs, then drive yourhips forwards ‘oswing it up to shoulder-tevel, ‘keeping your arms relaxed and loose, Let the bell swing straight back down into the next rep. BULL A FIGHTER’ BOOYThe Versaclimber mimics climbing a ladder. Expect it tobe tough. Ifyou ddon'thave access to one, do minute of burpees instead WORKOUTS / PHASE ‘The Skirg mimics the movement ‘of Nordic skiing. Drop into a squat ‘and use your bodyweight ro pull the handles down as youbring them, ‘behind you with your arms. you ‘don't have access to a SkiErg, use anexeeise bite, readmill or rower MEN'S FITNESS aWORKOUT 3 Friday Toend the week you'll again work on your movement, strength and power and conditioning, This time, however, pushing movements come to the fore and you'll target other key muscles in the form of your shoulders and core, with some grip strength and posture work. Block 1 Movement ‘Ninja walk 20m 3 Osec 18 Abs roll-out 8 3 Bosec ‘(Cloaded beast Seach side 3 Osec 10 Boat 30sec 3 Bose Block 2 Strength and power 2aVertical ball throw 6 3 Osec 28 Jammer press. Seach arm 3 BOsee ‘3hHeawy sled push 40m 4 Osec 3B Roperee-n 3 4 Bosee Block 3 - Conditioning ‘4k Single leg box jump ‘Seachleg 3 30se0 48 Hammer strikes 6 3 30se0 4G Rope slam 8 3 30sec ‘40 Resisted sprint 20m 3 30se0 32 ——-BULDAFIGHTER'S BODYWORKOUTS / PHASE Wrap a resistance band around both fet, then walk forwards, bringing each footinand then ‘outwards ina crescent shape with each step. Keep tension onthe ‘band throughout. {et the abs wheel oll aut ahead of you, keeping your core braced. ‘Once you're parallel tothe floor, bring the whee! back in. Ifyou don't havea wheel, you can use aTRK or gymrings. Altematively, you can “walk ou froma standing position into press-up, and back again, es: MEN'S FITNESS aStart onal fours, with your oes onthe floor and hands shoulder-width apart. Sink you hips back towards your fee, feeling the stretch in your ‘shoulders, then come forwards and bring one fot off the ground, bringing the knee 1 your elbow. Repeat on he ather side Sit on the floor with your feet raised, Lean back slightly and brave your abs, bringing you fet as high as possible. It ‘you find this roo hard, bend your knees slightly (b), BUILOAFIGHTER'S BOOYWORKOUTS / PHASE Hold a medicine ball imboth hands, sink ito a quarter squat, ‘then ise explosively so our feet leave the ‘ground, raising your arms andreleasing ‘he bal at the to. ‘Mlow the ball to drop, Dick t up and repeat. Start with a barbell tucked into @jammer, comer of the gym, oF plate onthe floor. ress the barbell overhead with one hand, ‘then lower it under control. MEN'S FITNESS sWith apariner, hold a rope in both hands, and pulit in towards You, arm aver arm asf you're puling aca. you haven't got a Dariner, you cantie the rope toa heavy sled, The sled works well forleg strength and explosiveness. Keep ‘your hips ow and arms bent as you rive forwards, using a weight heavy enough to make t challenging. Ityou don't have access toasled, use aweight plate ‘ontop ofatowel Stand on one leg, then snk into quarter squat and explode ‘upwards to jump onto abox or sep. Land softly, and step back down, Alterae legs. 36 BULDAFIGHTER's BOOYIf you've never experienced one, you’re missing out. OVER 1000 GLOWING **& SO ai A GG tethite machine tsthe mast remarkable, enjoyable, useful andieffective object | have ever laid my hands on, it's absolutely outstanding 5D aerax 6G These things are simply awesome, for rehabilitation, muscle strengthening or just to play with, this little gyro can do it all DD kkkknk 66 This device will improve your game whatever it is...Fantastic! 9 Toki GG | can't begin to say how great this productis, it has so many different techniques for building up wrist strength, bicep strength, pectoral strength and the health benefits ke RSI YY ey POWERBALL® IS AVAILABLE FROM JUST £12.99 AT Argos © EEOGripa sledgehammer firmly with Holding a battle rope in each hand, rise up ono your toes and then slam both ropes down both hands, engage your core and ‘ogether, moving straight into the next rep. I'you don't have access toa set of bate ropes, slamit own against tyre. fyou ‘usea medicine ball instead. don't have access to one, do ‘overhead sandbag slams instead With aparner holding ono you, spin as fast as possible forthe required distance, driving your knees high as you go 38 ——BULDAFIGHTER'S BODYKETTLEBELLS # PN) ot a | CINE ae n as a 7 St eat wT eC een) @ ‘coruusseortsux © @soriasrortsux ~G) econiiasrorrsvx PyThe fundamentals are in place and the countdown's started. I's time to train hard - there’s no hiding place. 49 BUILOAFIGHTER'S BODYWORKOUTS / PHASE 2 hether you're closing in on fight time - or just a photoshoot/ holiday/opportunity to take your shirt off - six weeks out is the time for the serious business to start. It's time for no booze, no crisps, no distractions and plenty of hard work. You'll still be working smart, of course. “At this point, I'm trying to not massively fatigue my guys before they fight,” says Tidmarsh. “They don’t want DOMS leading up to a fight, and they don’t want to be worn, down. They want to be a bundle of fast-twitch fibres, ready to go.” ‘That's why weeks seven to 12 switch the grinding strength moves and max efforts in favour of more explosive movements and higher reps. “This is where we start bringing in moves such as the ‘weighted box jump, rotational jammer press and rope smash,” says ‘Tidmarsh, “You start to think more about delivering those blows, creating that base of power and conditioning, mimicking moves such as a big overhand right. We increase the reps on the front squats, getting a bit more power. You lose the chin-up and switch to the rope reel. It’s all about moving fast and getting work done. ‘The conditioning moves are also slightly more of a grind. “Monday changes to five-minute AMRAPs rather than three, says Tidmarsh. “But it’s important to get in as much work as you can. Make a note of how many rounds and reps of each move you get - in week one, for instance, each conditioning move shouldn't take more than 60 seconds, so you should easily be able to do two rounds in five minutes.” And although this plan will strip you down to a six-pack, Tidmarsh has one final bit of advice for pro fighters. “This plan is designed for someone who hasn't worried about a weight cut, because it will pack the muscle on. If you're close to the top of your weight category, you may want to stop some of the big lifts with a few weeks to go,” he says. Otherwise, have at it - and may the best man win. MEN'SITHESS aWORKOUT 1 Monday You're still covering the same three areas, but there's now more emphasis on conditioning your body to be fight-ready. The AMRAP protocol in the third section is now five minutes, which helps you prepare for the rigours ofa five-minute round. Block ~ Movement ‘Monster walk 2am a Ose 1BVinyasa 3 3 asec 16 Komodo crawl 2am 3 Osec Dest Tofaiure a asec Block 2—Siregth and power 2ARotatonal jammer press Seach side 3 sec 2Blarow atin chin-up 6 3 asec 3A Trapbar deat a 4 Uses 3BRopereelin 3 4 asec Block 3- Conditioning ABs slam 6 | ‘4B ope scissor 0 4c Ketebel swing 6 Sin ANRAP x2 Sin ‘40 Rope wave 0 Edirne ical 42 BULOAFIGHTER'SBOOYWORKOUTS / PHASE 2 Wrap aband around both feet, then twist itinta anX Stara the top of apress-up, wit your back straight and hands shape as you holdin your hands. Staying upright shoulder-width apart Lower yourself towards the round ‘and keeping your feet at least shoulder-width keeping your elbows as close as possible to your sides, then apar, ake small lateral steps tone side, then the tive your head and chest up towards the celing, straightening other, feeling the movement in your olutes. Yourarms. Return tothe press-up position to complete the rep. etinto alow craw! position, keeping your hips as low as possible with only your ‘hands and feet onthe ground. Bring one knee up nex! fo your elbow, then switch positions, moving forwards as you change. MENS HTNESS aBe Holding on ta parllttes or dp handles, or ust ‘Start witha barbell tucked into a jammer, corner of he gym, or pate on ‘keeping your hands onthe ground, sit wit your legs ‘he floor. Press the barbell overhead with one hand, then lower it while seight out head of you, using your core to keep pivoting to one side. Press overhead again and alternate sides, them up. fyoucan't maintain he position for more than five seconds, do the knees-tucked version (b). Narrow-grin chin-w Holding apull-up bar with your palms facing fowards you and your hands roughly shoulder- ‘width apart ull until your chins over the bar. Pause he op, then lower. 44 BUILOAFIGHTER'S BODYWORKOUTS / PHASE 2 The trap baris an effective way to deadlift with more emphasis on your glutes and less need to worry about form, Sit back nto he start position, crip the handles, then drive your hips forwards tit he barf you don't havea trap bar, do norma barbell deadlift. With a partner, hold aropein both hands, and pul iin towards . you, arm over arm asif you're puling aca. fyou haven't got a - ‘partner, youccn ie the rope 10 aheavy sled MENS HTNESS 6Holding aban both hands, doa ‘mmlljump and then slamit into the ‘round as hard as possible. No bal? Usea sandbag. With you ee slightly mare than shoulder Width apart, et the kettlebell swing between, ‘your legs, then drive your hips forwards to ‘wingit up fo shoulder-leve, keeping your arms relaxed and loose, Le the bell swing straight back down into the next rep. BUILD AFIGHTER' BODY Holding arope in each hand, bring them culwards -asif youre flapping your wings ~andbackin again. It youdon' have access to battleropes, use the rower instead.WORKOUTS / PHASE 2 With a battierope in ‘each hand, make “waves” inthe rope ‘singjust your arms concentrate on ‘constant movement. The Airdyne- or assault ‘ike - lets you goall- ‘outwith yourarms and {egs to burn as many calories as possible Haven't got one? Do ‘13 burpees instead. MENS HTNESS aWORKOUT 2 Wednestlay {four sets of eight front squats don't tell you that this is where it gets serious, nothing will, You'll also Notice the increased emphasis on explosive moves to prepare your body for striking movements. Block 1 Movement ‘TACan opener ‘Seach side 3 Osec ‘BBatte plank 30sec a Bose ‘CBall slam 6 3 Osec ‘DHanging knee raise 6 3 Bose Block 2 Strength and power 2A Weighted box jump 6 3 Osec ‘28 Overhead reverse lunge Beachleg 3 Bose 3AFront squat 8 4 Osec ‘3 Kettlebell swing 0 4 60see Block 3 - Conditioning ‘4 Resisted sprint 20m 3 Bose 5 Versaclimber 30sec 5 Bose 8 SkiErg ‘in 2 min 48 BULOAFIGHTER'S BODY‘Star in @press-up position and bring your ight foo! up into the deepest lunge possible ideally getting it alongside your right ‘hand. Nex, bring your righthand ofthe floor and twist to point ‘towards the sky, looking at your upraised hand, Reverse the ‘move othe start position, then repeat onthe other sie. WORKOUTS / PHASE 2 Get into aplank positon, keeping your body straight and abs braced. you've gota partner, askthem to try toshove you out ofthe position, starting slowly and increasing the intensity I you don't havea partner, simply brace your abs and glutes as hard a possible, ‘MENS HTNESSHolding a bal n both hands, doe small jump and then slam into the ground as hard as possible, No ball? Use sandbag. Hanging froma ba, brace your core and bring your knees up towards your chest. Pause athe top, then ower to the start. 50 —BULOAFIGHTER'SBoOYHolding a sandbag or Weight plate against ‘your chest, doa quarter squat and jump onto boy, landing on both {eet a once. Step back ‘down, dont jump. WORKOUTS / PHASE 2 Hold adumbbellorkerlebel above your head and take abig step ‘backwards into a lunge position, ow ‘enough that your rear knee brushes ‘the floor. Pause, then stand up, MEN'S FITNESS 5Take abarbll ou ofthe rack witht resting onthe front of ‘your shoulders, keeping your elbows high and fingertips agains! the barbell 0 suppor it Squat as low as possible, then stand up. lf you don't have the wrist and/or shoulder flexibility forthis variation, old the bar with your forearms crossed. With you feet slightly ‘more than shoulder- width apart, et the kermleell swing between yourlegs, then drive your hips forwards to swingit upto shoulder-level, keeping your arms relaxed and loose, Let the bell swing straight back down into the next ep. 52 BULDAFIGHTER'S BODYWORKOUTS / PHASE 2 With a partner holding ee onto you sprint as ays Tit fastas possible for ‘he required distance, driving yourknees high as yougo. The Versaclimber mimics climbing a ladder. Expect ‘The Skitrg mimics the movement of Nordic sking, Drop into a squat and ittobe tough. f you don't have access fone, tse your bodyweight ta pul he handles down as you ring them behind do burpees or burpee pull-ups instead you with your arms, I you don't have access ta Skiéra, use an exercise bike, treadmill orrower, MEN'S FITNESS 8WORKOUT 3 Friday {Itmight be nearly the weekend but there's no slacking off in this, session, Remember, don't be tempted to skip the bodyweight moves in the first section and head straight for the strength work - they'll help make you a better all-round athlete. Block 1~ Movement ANinja walk 20m 3 Osec 18Boat 30sec 3 Basec loaded beast Seach side 3 Osec 1D Lateral cable chop Geach side 3 Bose Block 2 Strength and power 2h Rotational jammer press Beach side 3 Osec ‘28 Verical ball throw 6 3 Bosec 3ASled sprint 40m 4 Osec ‘38 Rope sam 6 4 Boseo Block 3- Conditioning ‘AVersaclimber min 1 BOseo ‘48 Rope wave ‘min 1 Bosee 4G Box jump min 1 Bosec 40 Rope wave min 1 Bosee ‘4€Versaciimber min 1 Bose 54 BUILOAFIGHTER'S BOOYWORKOUTS / PHASE 2 Wrap aesistance band around both fee, then walk Siton the floor with your feet raised. Lean back slightly ‘forwards, bringing each foot in and hen outwards ‘and brace your abs, bringing you fet as high as possible. inacrescent shape with each step. Keep tension lt you find this too hard, bend your knees slightly (b). onthe band throughout. Start onal furs, with your toes onthe floor and hands shoulder-width apart. Sink your hips back towards your fet, feeling the stretch in your shoulders, then come forwards and bring ‘one foo off he ground bringing the knee to your elbow, Repeat onthe other side, MEN'S FITNESS 5Stand side-on oa secured cable, holding the handle with both hands. Use your core o turn and pullthe cable across your body as faras you can Tothe other sie, Return slowly tothe stat ‘Start witha barbell tucked into a jammer, corner of he gym, or pate on ‘the floor. Press the barbell overhead with one hand, then lower it while pivoting to one side. Press overhead again and alternate sides, Hold medicine ballin both hands, sink into quarter squat, then rise explosively 0 you feet leave the ground, raising your arms and releasing the ball at the top. Allow ‘the ballta drop, pick t up and repeat. BUILD AFIGHTER' BOOYWORKOUTS / PHASE 2 Using light sled, erp it at amedium height : ‘and sprint witht s fast as possible, ‘Holding @ battle rope ‘ineach hand, rise up ‘onto your toes and ‘then slam both ropes down together, moving ‘straight into the next ‘ep. you don't have ‘access ia set of battle ropes, use a ‘medicine ball instead. MEN'S THES aThe Versaclimber mimics climbing aladder, Expect i tobe tough. f you don't have access oone, do burpees or burpee pull-ups instead BUILD AFIGHTER' BOOY Starting infront of abo, drop into a quarter ‘qual and then explode of the floor, jumping ‘nto the box, Step down, don’ jump, is With abatierope in each hand, make “waves” inthe rope using just your arms ~ concentrate on constant movement. you don" have access. ‘obatle ropes, do kettlebell swings insteadWORKOUTS / PHASE 2 Withabatlerope imeach hand, make “waves" inthe rope sing just your arms concentrate on ‘constant movement. Ityou don't have ‘access battle topes, do kettlebell swings instead. ‘The Versaclimber ‘mimios climbing 2 ladder Expectit to be tough Ifyou don" have access to one, do burpees or burpee pull-ups instead. MEN'S FITNESS 5860 BUM AFiguTER’ BooY43 Wa a ONTO RUC TN MEI We've assembled training plans from some of the world’s AS ae HOS RMR THOME eaFIGHTER’S WORKOUT / \\ICHAEL BISPING he longer the fight goes, the better I get,” says Michael Bisping emphatically when asked to describe his Se approach to fighting. “Ilike to maintain a very high pace, and most of my opponents can only keep up for Ler hegla so long. When they start to get tired, they begin to make ae mistakes and leave openings. That's when I capitalise and CE ua take them out.” Ay From any other fighter you'd take such a bold claim with a pinch of salt, or dismiss it as bravado, But few of his mixed Sed martial arts (MMA) rivals can hold a candle to Bisping when Se ocd it comes to conditioning. Over a decade-long career in the err eneseeiin UEC, the world’s premier MMA organisation, the Cyprus: pesca Naa born, Lancashire-raised Bisping has left a string of broken papell ar opponents in his wake, none of whom cou eep up with pero is high-tempo onslaught. He's the only middleweight to petty have “fitness” listed as one of his key strengths on the UFC’s i ircsorsonigie ‘website - alongside stand-up, heart and adaptability, in case ha date you're wondering - and, having revamped his training after CE EF a year-long layoff due to injury, the man known as “The Count” is ready to finally earn that elusive UFC ttle shot. 62 BULDAFIGHTER'SB00YThis cardio-boosting circuit replicates an MMA fight with rig A dynamic, functional exercises performed in five-minute blocks Bisping performs each of these exercises for one minute back-to-back in a circuit, then rests for a minute and repeats for three to five rounds, This replicates the five-minute rounds of a UFC fight to build fight-ready conditioning, Hold chin-up bar with an ‘underhand aig hands shoulder- width apart Brace your core and pull up uni your chins over the bat elbows tuckedin, then ower Repeat thee times then perform, ‘vee sprawis:érop othe floor and, ‘keeping your ches upright, throw Yourhips down an legs out behind you Alternate between treereps of each for aminute 6 BUWOAFIGHTER’S BODYFIGHTER'S WORKOUT / WICH Holdasled with both hands and Yourlegs extended, aiming to keep straight line through yourarms, neck and back with youreore ‘engaged rive forwards with yout ‘es, pushing the sled as faras possible, then spinit round and bushitbacktothe start. Stand by asturdy wall holding amedcine ball justbeow chest height Brace you careand ‘otate your upper body 0° away fromthe wall, ‘then 80°back, teleasingtheball forceful, Alternate sides every ep. MEN'S FTHESS 6Littamedicne ball above your hea with wohands, then slam forcefully into the ground. youcan, cach sit bounces and go straight nto the nest rep. I you ca itup off the foor and repeat pick 6 BuO AFIGHTER's Boor‘Stand with yourfeetshoulder-with apart Push the kettlebell off your bod o start the swing As you lower hinge a the hips. When you fee asretch in Yourhamstrings, drive yout hips forwards. et the Weight ise fo head height, MENS FITNESSFIGHTER’S WORKOUT / CARL FROCH ‘The former super middleweight boxing champion reveals how he repeatedly stayed strong to the end of round 12 during his outstanding career ‘ew fighters past or present have had the heart, chin, skill or thunderous punching power of Carl Froch. Arguably the greatest British boxer of his generation, the Nottingham-born pugilist made a career of consistently fighting and beating the best of the best ~arare feat in modern boxing. TH) Finishing fights strong was a recurring theme throughout Froch’s career, from his first title defence - when he rallied LU to knock out Jermaine Taylor having been behind on points co and knocked down in the fourth - through to his first fight emotes with George Groves, where he recovered from being o} midleweitt) knocked down in the frst round to finish his archrival in te) hard,” he says, simply. “Rounds nine to 12, those are the re ha 68 BULOAFIGHTER's BoorMENS HTNESSCer Hd Build a punch-proof midsection with Froch’s old-school core circuit Perform the prescribed rens of each exercise back ‘oback, rest for 60 seconds then repeat three times. Reps 10 > Lift onthe loo, bend your {eg with yourfeet on the ground ‘and put yourhands behind your head, Rase your upper body until vertical, breathing out as you itup. > Hold he position for one ‘secon hen loner yourself slowly back othe star position, 7 —_BULDAFIGHTER'S BODYReps Geach side > Lie onyourback with your knees bent and hands by your temples. > Crunchup then twist yourtorso Jomove one elbow towards your opposite knee uti they ouch. Keeping your abs tensed repeat ‘themovementto the aher side Atemate sides with each rep. FIGHTER'S WORKOUT / CARL FROCH MENS FITNESSn ‘= Lieon your back wih our arms by your sides andyourlegs together, = Tense your abs and engage your core, then li yourfet dem of the foo, keeping your legs straight Hold for 30 seconds, then ower gently tothe stan. Reps 10 > Start with your hands shouder-with apart and body straight from shoulders fohee!s. Lower your ches fowards the lor until your elbows are at 90, then tess back up explosively soboth hands leave the lor, > Clap, then landon your pais. Time d5see ‘=> Hold your body ina straight ine from shoulders ‘oheets with yourelbows beneath your shoulders and your head looking down, Hold he position without leting your hips sag BUILD A FIGHTER’ BOOYLO een TC BC ne AO) You running raining” says Froc. The champ runs every day, but youcan stillmake massive cardio gains by ading three OTe Oe Pe Ee Od RUE rec FIGHTER'S WORKOUT / CARL FROCH MENS ATNESS BFIGHTER’S WORKOUT / J/MI MANUWA Jimi Manuwa Britain's UFC light heavyweight star has conditioning to rival anyone in the division - although his devastating punching power means he rarely has to use it hhen the Ultimate Fighting Championships come calling, most MMA fighters can't answer the phone fast enough it's a once-in-alifetime shot at hitting the big leagues, making serious money and competing atthe highest level possible. Jimi Manuwa isnot like other fighters. When the US-born Brit first got an offer from the world's biggest MMA organisation, he turned it down, knowing he needed more experience in smaller shows to make the most of his big shot. ‘The unorthodox move paid off. Since signing with the all URC, the fighter known as “The Poster Boy” has established See himself asa legitimate top-ten fighter and twice fought Pee his way into number-one contender eliminator bouts Ca (osing valiantly to Alexander Gustafsson in March 2014 erry and to Anthony Johnson in September 2015). Atthe time of going to press he’s ranked eighth in the division, rm And although only one of his professional fights has gone the distance, the work he puts in at the gym with coach Richard Tidmarsh ensures that his conditioning Tg Pr Ce LL ~ should he ever need it is second-to-none. “I'm One-time UFC “Fight Of in the toughest division in the UFC, so every fight’s Sees going to be a hard fight,” he says. “The plan isto keep ee destroying opponents and then whatever comes, Cea) comes. I just want to be the best in the world.” 4 BULDARIGHTERSB00"pe owed PTT Ag WOM S FH? MENS ATNESSAnormal UFC fight is three rounds - Manuwa’s workout lasts four. Here he demonstrates how, while his coach Richard Tidmarsh explains why Round Complete the set number of rens for each exercise, then move on to thenext with ‘no rest. Rest for 60 seconds at the end of each circuit and complete three circuits. Reps > Hold aropeineachhand, whip them upinthe air, hen slam them down with as much orce as possible. Keep astraight back and tight coe throughout the move. Distance 2x10m > With sled or weight attached to the rope or apartner holding the other end, pull he rope towards you. Tur at the hips as youll, using yourlegs and backas well as yourarms, > kneel down, sumpbackwards, ‘thenjump up explosively and land on both fet. The move starts With an explosive ip thrust, similartoa owe clean, > Pickup amedicne ball, bring over yourheadin anare, then slamitinto the loo to oe sdeo you Pickitupagain-or catch iton the bounce ~and repeat the other side. Te —_-BULDAFIGHTER'S BODYFIGHTER'S WORKOUT / J/Mi MANUWWA Round 2 Complete the set number of reps for each exercise, then move on tothe next withino est. Rest for 60 seconds af the end of each full circuit and complete four circuits. Reps Geach sie = lama atbel nto a corner, ‘weight pate or something that wil keep steady, henbolditinone hand. Ben slighty t your knees, hen drive up end pushit upwards using + Yout momentum o gett overhead. Tidmarsh says, “Agoad punch uses your legs and hips, not just your arm. This move mimics ‘that power transfer.” Tidmarsh says, “Youneed a Jot of unilateral leg strength inthe Octagon, for wrestling shots and punching.” Raps Beach: = Put onefoot ina TRKandletit tall behind you, bending he other legintoalungeposition Lean sightty forwards help your balance. © Straighten up and bring your suspended leg up withyour knee inftont of you, MENS FINESS 1Complete the set number ofrens for each exercise, ‘then move on to the next with norest. Complete four full circuits, resting for 60 seconds after each circuit. Grip abarbell with your feet shoulder width apart and arms Just ouside yourknees. Drive up you would fora dead using ‘he momentum ohelp pull he bar Tochest height. Lower withas ‘much contol as youcan. I Standing wth yourfeet a comfortable distance apa, hold cable off tone side. Brace your core and visto face he other way, asifyou'e throwing apunch, 78 BUDAFIGHTER'S BODYFIGHTER'S WORKOUT / J/Mi MANUWWA Round 4 Thisis the finisher, so go all-out. Take a 45-second rest after each set of sprints and do five sets of sprints in total mE > With partnerholdinga ‘ope, aresistance band orjust Your weist, sprint forwards, keeping your weight low so you can drive as hard as possible => Wakkback othe stat position and inmeiately stat the net spit. MENS FITNESS 1FIGHTER’S WORKOUT / ANTHONY JOSHUA CATS) EOS a Coe Se DE Sport Boxing SOL SL heavyweight champion Se Lue Nee De een) CO aL) Anthony Joshua any of the British successes at the 2012 Olympics told stories of how they have dedicated their entire lives to their sport, with glory in the London Games representing the pinnacle of everything they hoped to achieve after years or even decades of striving, This was not quite the case for super heavyweight boxer Anthony Joshua, who won GB's final gold medal of the Olympics at the age of 22. After all, he only took up the sport when he was 18. While anyone who goes from novice to Olympic champ. in just four years must have huge natural talent, such a rapid ascent would not be possible without highly effective training. Joshua - who has since gone on to amass an impressive 14-0 record as a pro and capture the WBC International heavyweight tile - understands the importance of being as fit as possible. “I don’t think anyone is fitter than me,” he says. “No matter what happens, [can give a good account of myself because I’m fit enough to. It ‘won't ever be my fitness that lets me down in the ring.” MENS HTNESS aStat with your palms facing eachother on the bars and yourcore braced. Pullup with your ‘arms without swinging our bod. Lower slowty, allthe way back down, BUD AFIGHTER'S BODY ‘Start wth your bac straight and core braced, looking forwards. Keep the weight central and above yourknees as you lower. rive up with you glutes, ‘and thighs while breathing out=> Drive up wih your legs and push youths forwards fo jerk the weight up. Keep your core braced asthe weight ses Ml Pauseat hetop ofthe move in aston, uright body postion. aE a Pa ityou use your hips flick the weight MENS THES a= > Keep yourleasas straight 2s possible as you lift. Brace your core to stop your shoudersralina foward Bring your legs up quickly, then lower i ‘hemback only under cond Start with your alte inline with Yourknees.Lower,pressbackup, = Retract your shoulder blades androl he weight othe ‘then row one arm upto your chest and {op using alerating hands. Let herope down again slowly, own, Altemate rms on the nest ep keeping resistance on your wists. and keep your torso level throughout. It you don't have a way 0 secure the bar, just hold it at ‘arms length instead 88 BULOAFIGHTER'S BODYFIGHTER’S WORKOUT / 4NTHO! DU TEDL ell as endurance running sessions, Joshua relies on high-intensity cardio 1o push his boxing fimness Pe RP CeO See eT Seen Roe LT arheback spits theron andi keeps going ike PO en Ty a eee Ne reer cc Dn ena Cee eo PO er Se SEI ei Deen De are UCR Ee ofustun around he ackinaline andthe person eee eee a MENS THES 6FIGHTER’S WORKOUT / MICHAEL PAGE ‘was like, ‘All right son, kick!"” no better training than just doing MMA sparring.” find out how he throws that tornado kick. 86 BULOAFIGHTER'S BoOY fyou've never heard of Michael “Venom” Page, there's a YouTube video you need to see. Walking into his mixed martial arts debut - in the UCMMA promotion, a level below the UFC - Page looked like a man with dozens of fights under his belt, with a style that’s. half Roy Jones Jr, half contemporary dance. Then, less than two minutes in, he dropped the big one: a full-rotation 360° tornado kick that sent his opponent to the canvas while Page stood there, unruffled. It's more than a stunningly assured debut. It’s basically real-life ‘Tekken, Not surprisingly, Page has been at this game a long time. “My parents, aunties, uncles, brothers and sisters all study lau gar kung fu,” he says. “And my dad was my instructor, so it’s definitely a family thing. Literally as soon as I'd taken my first couple of steps, my dad Having recently signed with leading American promotion Bellator MMA, Page has upped his gym game to help take his career to the next level, “Now I do strength and conditioning workouts twice a week during camp, to help build my speed and explosiveness before a fight, he says. “The sessions are designed to replicate real fight scenarios. It's more useful for me to use free weights, perform circuits or add extra ‘weight to bodyweight exercises -I use a weighted vest a lot - than it is to sit ata stationary machine pumping iron. In terms of cardio, there’s Read on to sample one of Page's brutal weighted vest circuits - and eg Ce Tee Cn) BLY SN Ly Ce Den Cee Soe Ce Reae aed Aaa“These exercises help to develop speed and power by replicating the kind of movements you perform in an MMA fight,” says Page’s coach, Paul Ivens. “The idea is to get quality reps in, not tire” intoaheavy bag si pe Re 0 5. . Se SS 26 Sets 4-Reps 6 => Squat hen ump explosively upwards, bringing your knees up fowards your ches Sets 4- Reps 12 “= Standing above the heavy bag, “punch” the ballin Retrieve fo the next, Sets Reps 8 '% Drop tothe loo, keeping your chest uptight and rowing your ips down and ‘ourlegs ou behind you 88 BULOAFIGHTER'SBOOYGE FIGHTER’S WORKOUT / MICHAEL PA\ CR Sets4-Reps 10 then = Hold aweiaht pate in rot of your chest, folate your oso trom sido side Caen} C7 Sets 3 Reps 1S each arm = Holding an upright barbelin one hand, {wit using your hips and core to punch ‘the bar forwards. Sets 4-Reps6 > Lttamedicine ball above yourhead with two hands and hen slamit forcefully into the ground, releasingit shot betore impact MENS HTNESSEye of the storm Follow Page's guide to master the ultimate shawman's kick Turn 80° towards your base leg, hopping onto your ron foot Jump of your standing eg.FIGHTER’S WORKOUT / MICHAEL PAG! ba S Ip TAN KX i MR de ee Bring your BE Deiaringea antoveryour baselegto sirike MENS FATNESSFIGHTER'S WORKOUT / JANES DEGALE steer Thy SO UL | Pee SO Ae De Sn) SEU 1 IBF super idleweight Se Sr medal middleweight Serica) CL e a e In 2008, James DeGale was British boxing’s golden boy, with an Olympic victory in the bag anda glittering pro career beckoning. In 201, all that Jwent wrong. A whisper-thin decision loss to then up-and-coming fighter George Groves - whom DeGale had already lost to during his amateur career and had developed a bitter rivalry with - sparked questions about his commitment and skill. It forced the man known as “Chunky” to go back to the drawing board and re-evaluate his training. Four years later he’s on top of the world as, the IBF super middleweight champion. Like all the best boxers, DeGale doesn’t just have one: punch knockout power - he also has the kind of cardio that, allows him to keep throwing high-volume punches right the way through 12 three-minute rounds. His approach to building this endurance is all about putting distance in on the road. “We do half'marathons every single Sunday up until two weeks before a fight,” he says. “If you can run hard for 21km you're still going to be strong going into the final round of a fight.” DeGale's fight camps also feature a lot of ‘what he calls “donkey work”. This includes hill runs, lifting tyres, sledgehammer swings and the Holyfield circuit you'll find on the following pages. MEN'S FTHESS %Holyfield circuits To build the muscle endurance needed to strike hard and fast for 12 rounds, James DeGale uses former world heavyweight champ Evander Holyfield’s custom circuits. They form a 15-round workout he does twice a week. For a fat-burning blast after your workouts, do this three-round version once Time 30sec > Lying on your back, contract yourabs fo touch outright andro yourlet foot hen vce versa Time 30sec > Stand with yout feet shoulde-width apart and punch oui font of you Wit ight dumbbell BUILD AFIGHTER' BODYFIGHTER'S WORKOUT | J Time 30sec > Stand withyour feet shoulder-width apart hold dumbbells at shoulder height and punch upwards one > Throw your punches in hooking motion, keeping your forearm paralelto ‘he ground, MEN'S FTHESS %> Replace the Vsit with plano press-up. Move between he plank boston resting on your elbows, tothe top ofthe ress-up positon 96 BULOAFIGHTER'sBoOYRound 3 ‘> Replace he panko Dress-up wih he side plank. Hold this positon for15 seconds oneach side, ensuring your hips ta inne with Yourlegsandtorso FIGHTER'S WORKOUT / AV) MENS FITNESSFIGHTER’S WORKOUT / PAUL DALEY Paul Daley The nomadic MMA knockout artist has travelled far and wide in his career but his devastating punching power has remained constant. Here's how he builds it 1 feudal Japan, ronin was the name given to samurai with no lords or masters - mercenary warriors who wandered the Barth, plying their brutal trade as social outcasts. Fast-forward a thousand years or so, and it’s a term that's applicable to Paul Daley. An elite-evel welterweight MMA fighter, Daley has fought for every major organisation in the sport, knocking out a string of top-tier opponents around the globe during an explosive 12-year career that has led him to American promotion Bellator MMA, where he’s unbeaten, ‘At 32, and with so many highlight-reel finishes to his name, it's scary to think that Daley's striking is still improving. But to what does he attribute his incredible punching power? “To some extent it's something you're born with,” he says, “but over the past year I've been doing a lot of work in the gym to get stronger and faster, which also helps massively.” Want to build the explosive power that Daley uses to flatten opponents in the cage? Try one of his workout staples - the brutal ‘medicine ball circui you'll ind over the page. 98 BULOAFIGHTER'S BoOYct COO eM) Te Weight 77kg (welterweight) SL) Pa COOL Se da Ne i Itime UEC “Knockout ed SE ee LAL CEC) MENS HTNESSa ete Perform the prescribed number of reps for each exercise then move immediately on to thenext. Once you've ‘completed all the exercises in a circuit, rest for 40 seconds, then repeat for another four rounds. = Holdamediin tal inboth hands. ringit behind your head and slamittathetlooras hardas possible 100 BUDAFIGHTERSB00¥FIGHTER'S WORKOUT / PAUL DALEY Stand ina boxing stance wit yourlead foot forwards (let if you're orthodox, ght You'tea southpaw ike Daley), holding @ Imedicineballinbothhands at chestheioht, | Rotate your hip slightly othe same side as your trailing foot, drawing the ballin close foyour chest by winding up your arm, Rotate explosively through your hips and extend you right arm, using abbing motion ‘othow the bal forwards while keeping your lefthand upto protect your face. MEN'S FITNESS 10a2 BUILD A FIGHTER 001 Reps each side > Holdamedicne nboth hands at chest height. Keeping yout core braced throughout, rotate explosively 90° trough your hips ‘oone side pushing your ams out stl. Return star psionFIGHTER'S WORKOUT / PAUL DALEY Slartinapress-up position with amedicin ball directly beneath yourchest. Lower youselt until your chest touches the ball, then press up explosively, iting your hands of he for. Land with yourhands on topottheball Carefully lower Yourhands back the star. id MEN'S FITNESSFIGHTER’S WORKOUT / CHRIS EUBANK JR Chris Eubank Jr hris Eubank Jr is in a hurry. When the interim WBA world middleweight champion dismantled Russian Dmitry Chudinoy over 12 brutal rounds at the 02 in February, it was his eighth professional fight in a little over a year. Most boxers would take three years to get through the same workload, but Eubank is hungry for opportunities to make his mark. Having been raised on the same dict of sparring, running and boxing that forged his father’s physical dominance of the middleweight division in the early 1990s, he’s only recently added strength and conditioning sessions to his fight training, And he’s eager to unleash his new speed, power and limitless potential on the division, ‘’m constantly training,” says Eubank, who is never more than 3kg off his fight weight. “Even if don’t have a fight coming up, I'll till be in the gym five days a week “Tenjoy it- in this sport if you don’t enjoy it you shouldn’t be doing it. If your heart’s not in it you're going to get found out. There are days when you're tired, have cold, your sparring partner’s on form, but you get, through it and it makes you feel you're unstoppable.” Build you own mental toughness with this conditioning circuit from Eubank’s coach, Jack Laing, 108 —_-BUIDAFIGHTER'S BOY a CC) Te CS a LI) Sport Boxing Achievements Sy CL tn Co Soe CEOS LAL‘an of eeBy Tad Eubank uses three-minute circuits, repeated between four and eight times, to work on speed, agility and core muscle power that helps him rain down punches from the first second to the last each round Laing says, “This law- Time 30sec > Lowerinfoahat Impact, high-Intensity suet and allerately exercise teaches you slam the ropes into ‘touse your whole body the tor to createlong ‘to generate power.” undulating waves. 106 ——BULDAFIGHTER'sB00¥Es) Cy e ! 4 Time 30see Reps 20 each side \ => Bring a medicine => Grab the band Seen = —— ———— balltrom the floorout_ a with both hands, Zi i 1o your side and above ‘step laterally, twist 5 vent er ae = your ss A Laing says, “An itdown powerful powerfully ule > Move around ‘band across you. aggressive, explosive tothe other side ot movement that helps ‘heball andrepeat. develop a powerful hook or body shot.” ‘Mterate sides Laing says, “This works ‘the obliques harder ‘than straight slams and improves your ability to move and become less ofa target inthe ring.” FIGHTER'S WORKOUT / CHRIS EUBANK JR MEN'SITHESS 0