Warrior workout routines

Workout: Warrior Workout Routine – Training For Fighting


A lot of you will be looking to get a real hunter-gatherer physique.

You’ll also probably want to have the strength, athleticism and power that comes with it.

In our opinion, there’s no better way to train for all round speed, power, and strength than training like a warrior!

Whether you’re just looking to add on a few pounds of lean muscle, get shredded for summer, or turn yourself into a human weapon, training like a fighter is an effective, fun, sustainable way to achieve your goals.

MMA fighters, boxers, and muay thai fighters don’t run the boring, fat accumulating bro-splits that most amateur bodybuilders do today.

Instead they combine multiple different aspects of training – endurance, explosive power, muscle mass, and speed – to create a healthy, aesthetic, functionally effective physique.

Let’s run through some of the characteristics that a successful fighter needs to develop.


Explosive Power

If you can’t unleash real explosive force, you’re never going to be a danger to anybody.

Punching, kicking, charging, grappling – all of it requires you to be able to release significant amounts of force very quickly.

The best way to do this is to develop your proficiency in the big, explosive Olympic lifts like the clean and jerk and the snatch. These movements will teach you how to co-ordinate your muscles, how to move fluidly while generating a lot of force, and how to employ maximum muscle fibers in the shortest possible time.

Another method is to perform other movements in an explosive fashion. This is harder to do for most people, because it’s easy to just slack off and go from explosive bench presses to regular benching. Things like bands and chains are also sometimes difficult to come by.

A classic boxing technique is to do explosive pushups, where you propel yourself off the ground with each rep. This trains you to be able to fire your muscles in a fast, powerful, explosive way that also closely mimics punching.



There’s a reason why the foundation of every boxer’s training is running. If you can’t keep yourself in a fight for longer than 5 minutes without losing your breath, you’re finished.

Throwing punches, kicks and grappling are all extremely demanding activities. Anyone who has spent 3 minutes really working a heavy bag can tell you that it’s no joke – if you’re doing it right, 5 minutes of heavy bag work will leave you gasping for breath and the sweat will be rolling.


Train for punch power


So to maximize your training abilities, and to make sure you’re fit enough to actually last a fight to the end – you need to build up your work capacity and your endurance.

What’s the best way to do that?

That’s right – pounding pavement.

Running, running, and more running.

There’s no substitute for it, and there’s no better way to gradually increase your cardiovascular efficiency.


Muscle Mass

Having explosive power and correct technique are the two biggest determinants of how hard you can hit.

But if you really want to make yourself into a human weapon – the kind of warrior any tribe would be glad to have in their hunting pack – then you want to build up a fair amount of good quality, lean muscle mass.

After all, it’s all very well having explosive power, but you really want to have some weight behind that power to do some damage!

Boxers rarely concentrate on building muscle mass. But they will always incorporate some element of weight training in their schedules, particularly if they have a year without competitive fights.

The main areas a boxer needs to develop are the legs, traps, shoulders and triceps. Overall muscular development and strength will come from the big explosive lifts, but these areas could definitely benefit from extra work.


Sample Warrior Workout Schedule

Here is a sample workout regime. The training is split across 4 days, done across 7. The 3 rest days should be taken very seriously – plenty of sleep, plenty to eat, and as little stress as possible.


Day 1

3km run – Fast as possible

Clean and Jerk – 3 x 3

Overhead press – 3 x 5

Squat – 3 x 5

Pullups – 3 x AMRAP


Day 2

Shadow boxing – 5 minutes of shadow boxing with gloves

Heavy bag – 5 x 3 minute rounds

Bike/Stepmill – 30 minutes


Day 3

10km run

Crunches – 50 in total, working up to 100 over time


Day 4

Shadow boxing – 5 minutes with gloves

Heavy bag – 3 x 5 minute rounds

Close grip bench press – 2 x 15

Leg press – 2 x 15

Shrugs – 2 x 15


This is a fairly intense yet short workout structure for someone who is serious about becoming a better fighter, a more rounded athlete, and who wants to have a more aesthetically-pleasing physique as well.

 If you have a busy schedule as it is, then you might consider dropping a day. We would recommend dropping the bodybuilding stuff on day 4 and simply doing some extra calisthenics at home – press-ups, situps, bodyweight squats, etc should be plenty if you’re doing an intense 3 days anyway.

If you need to condense your schedule into 2 days (not counting running), then the following setup would work quite well for a new trainee:


Day 1

3km run – Fast as possible

Clean and press – 3 x 5

Back squat – 3 x 5

Pullups – AMRAP

Heavy bag – 3 x 5 minute rounds

Bike – 20 minutes


Day 2

10km run

Crunches – 50 total reps, increasing to 100

Shadow boxing – 5 minutes

Explosive pressups – 50 total reps, increasing to 100


Bodyweight squats – 50 total reps, increasing to 100

Heavy bag – 5 x 3 minute rounds


Just two days a week should be plenty for a beginner to see some really impressive gains.

Following this basic template will see you growing in size and strength, as well as becoming a more capable and effective fighter. If you’re thinking of starting MMA, kickboxing or boxing, then you might want to run this template for a month or two right away just to get yourself prepped. Of course, your MMA or boxing coaches will give you the best possible advice for you, so you should take their advice over anything you read online.


Note On Heavy Bag Work

If you’re finding the heavy bag easy, you’re doing it wrong. The purpose of the heavy bag is to work on your punching technique and power. Not every punch you throw should be a haymaker, but you definitely shouldn’t be tapping the bag like a kitten. You should be throwing combinations of two or three big, heavy, powerful punches at the thing. 

If you are genuinely hitting the thing hard, there’s no way you wont be completely out of breath within 3 minutes. 


Note On Shadow Boxing

Take this seriously. Shadow boxing might seem a little silly to people who aren’t trained, but it’s genuinely very important for your progression. Shadow boxing is a low impact way for you to train the movements involved in boxing. You need to really ‘work the groove’ of throwing punches – do it until it’s as easy as blinking. Only then can you really start to work on power and speed. 

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