in this guide you’ll learn

all the methods, tecniques

and secrets used by the
legends of this sport one
by one.
Mike tyson, Khabib, Bivol and
so on, are often referred to as
"talented" fighters. God gave
them the capabilities to
become WorldClass, (just like
He did to you) but it is the
unconcious work during their
childhood that made them
the greats of their game.
Training barefoot, being out in
the sun all day, eating in
seasoned non processed food,
away from artificial light, not
enforcing the wrong fascial
patterns through weightlifting,
always in flow state, and so on.
This is what made them
creative and stand out.
This is why most kids that
"top" countries like the U.S and
unfortunately grow in poverty,
are still better than the youth
produced by England. You need
to regain your freedom, your
passion, your joy.
what you are going to learn:
-fighting with instinct
-flow state
-mental training
-fascia training
-working with nature
-nutrition
-hormones optimization
-adrenaline
-individual fighting training
-strength training
In the world of fighting,
instinctive fight can be the
difference between an average
fighter and a true maestro in
the ring. Instinct training
involves tapping into the power
of the subconscious mind,
which operates at incredible
speeds, approximately 2 million
times faster than the conscious
mind. This lightning-fast
processing allows fighters to
make split-second decisions,
react instinctively to changing
game situations, and perform
movements with unparalleled
speed and precision.
But It is very important that
your instinctive decision is the
right one in the ring. This is why
it is important to train your
instincts. Having the right
instincts is critical for fighters,
as it directly impacts their
decision-making, creativity,
and adaptability in the ring.
Training instincts enables
fighters to:
• Increase Speed and
Unpredictability: Instinctive
fighters are more unpredictable
to their opponents, making it
difficult to anticipate their next
moves.
• Improve Reaction Time:
Instinct training helps fighters
develop lightning-fast
reactions, enabling them to
respond swiftly to changes in
the fight.
• Enhance Creativity:
Instinctive fight often leads to
moments of brilliance and
creativity. fighters with well-
honed instincts can envision
and execute audacious
mouvement that catch
opponents off guard.
Instinct training involves
various exercises and drills
aimed at sharpening the
subconscious decision-making
processes. These exercises
focus on enhancing spatial
awareness, pattern recognition,
and rapid motor responses. By
regularly practicing instinctual
fight, fighters can fine-tune
their subconscious mind to
perform optimally under
pressure
FREESTYLE FIGHTING
Find an open space and fight
around an unrestricted area for
30 seconds giving your
maximal effort. Try different
skills and body feints as fast as
possible. Imagine your
opponent coming at you from
different directions. This works
on your creativity, reactions,
agility, and tight Do This For A
Minimum Of 15 Minutes.
MAX SPEED CLOSE FIGHTING
fight across the length of a ring
as fast as possible. The focus
here is to keep a high speed
with various close attacks for
better striking. Use all strikes.
Do This At Least 10 times across
the ring. Take breaks in
between when needed. Do Both
Barefoot And With
the shoes To Keep It Balanced.
PARTNER 1v1
Put your freestyle fighting to
the test. Create a small square
with a partner. Do the same as
in freestyle fighting except
against a real fighter. Do any
skills and allow your instincts to
take over. Does not matter if
you mess up, this will also
develop your unconscious
mind. fight keepaway in this
style for 5 minutes of maximum
intensity.
Repeat 3 times. Take long
breaks if necessary
Speed & Combo Control
Start at one end of your
training space (like a gym or
mat).
Shadowbox as you move
across the space, starting at a
jogging pace and throwing as
many light punches, jabs, and
feints as possible. Count them.
Repeat the drill but increase
your speed with each round.
Aim to keep the same number
of strikes, focusing on close
control of your strikes,
footwork, and combinations.
End each set with maximum
speed and precise control over
each movement.
Complete two sets per stance
(orthodox and southpaw).
Evade & Attack Drill
You’ll need two partners: one
as a feeder and one as a
defender.
Have the feeder simulate an
attack (like throwing jabs,
crosses, or hooks). The
defender starts 20 ft away from
you.
Your goal is to slip or block the
incoming strike, then instantly
drive forward and pressure the
defender with your strikes and
footwork.
This will force the defender to
backpedal. Implement
previous shadowboxing
techniques, mixing speed and
control while attacking.
7 reps is 1 set. Complete 2 sets
for each stance.
Flow Fighting Drill
Start in the middle of your
training area.
Shadowbox at a high pace,
simulating a real fight. Use
instincts to drive unpredictable
combinations. Mix in punches,
kicks, or even takedown feints
(depending on your fight
style).
Focus on constant movement:
cutting angles, circling, and
attacking from different levels
(body, head).
Aim to finish with high-level
combinations or fight-ending
strikes (visualize your target).
Practice for 30 minutes or until
you fatigue.
Reaction & Pivot Drill
Stand 5-10 ft from a wall or
bag. Throw light jabs or hooks
against the wall.
On the 5th punch, pivot and
turn with a defensive move
(like a slip, roll, or side step).
After turning, freestyle for 10
seconds by throwing different
combinations with your weak
side (e.g., if you're orthodox,
throw from southpaw).
Complete 2 sets per stance.
Catch & Counter Drill
Adaptation:
Stand 5-10 ft from the wall.
Start by lightly striking the wall
with jabs or quick touches.
On the 10th strike, visualize an
opponent's attack coming in
(the wall represents your
opponent's jab or strike).
“Catch” the imaginary strike by
blocking or parrying, then
immediately counter with a
fast combination and turn into
a defensive move.
After countering, freestyle for
10 seconds, focusing on weak-
side combinations.
Complete 3 reps for each
stance.
Combo to Finish Drill
Adaptation:
Set up a small goal or focus
pad about 30 ft away.
Start by lightly shadowboxing
with both stances for 20
seconds, incorporating
freestyle movements (feints,
footwork, and various strikes).
Transition into an attacking
sequence: imagine engaging
an opponent, then close the
distance with maximum-speed
strikes, ending with a decisive
finishing move (a knockout
punch, a kick, or a takedown
setup).
Do this 10 times per stance.
General Focus:
Instinct and Flow: Just like in
the original drills, emphasize
fighting with instinct rather
than overthinking. Let your
body adapt and react to
imagined threats naturally.
Speed and Control: Work on
maintaining high speed
without sacrificing accuracy or
form, especially when
transitioning between attacks,
defense, and footwork.
Weak-Side Training: Ensure
you work on both orthodox and
southpaw stances to develop a
well-rounded fighting game.
those are really good drills to
train your instincts, but the
best one that you need to focus
on is FREE FLOW FIGHTING as i
always say.
As fighters embrace instinct
training, they can unlock their
true potential in the ring,
making them formidable
opponents and indispensable
assets. Cultivating the correct
instincts through targeted
training allows fighters to
flourish, adapt, and thrive in
the dynamic and fast-paced
world of fighting.
Entering FLOW STATE
(commonly known as THE ZONE)
is the most optimal way to
fight. Almost every fighter has
experienced this state at least
once, where everything feels
natural, effortless, and
instinctive. You move
automatically, as if you're on
autopilot, fully immersed in the
task. In fighting, reaching flow
state allows you to perform at
your peak, reacting to your
opponent without conscious
effort. But how does this state
happen? This guide will show
you how flow state is triggered
in fighting and how you can
learn to enter it at will.
To achieve flow state in a fight,
you need to focus on three
essential components:
1. Challenge/Enjoyment Balance
2. Anxiety Relief
3. Staying in the Present
Moment
Flow state is impossible if you
are overly anxious, unfocused, or
not enjoying what you’re doing.
You must engage fully, merge
with the moment, and allow your
actions to flow naturally.
Challenging Yourself

Let’s start with the Challenge

aspect of the
“Challenge/Enjoyment Balance.”
Think of a time when you faced
an opponent who was too tough
—it likely made you feel
overwhelmed and frustrated. On
the other hand, fighting an
opponent who is too easy can
feel boring, which also prevents
you from getting fully engaged.
Your brain needs the right level
of difficulty to release enough
dopamine to keep you locked
into the moment.
How to Control the Challenge

While you can’t always control

the difficulty of your opponent,
you can control how you
perceive the challenge. Often,
fighters don’t enter flow because
of negative self-talk—they make
the opponent seem bigger or
more skilled in their minds than
they really are. Instead of seeing
a tough opponent as a threat,
shift your mindset to see the
challenge as something to enjoy.
Positive Self-Talk in Combat

When you're up against a tough

opponent or a challenging fight,
self-talk is crucial. Pay attention
to your internal dialogue: Are you
telling yourself you can win, or
are you doubting your abilities?
Negative thoughts like "I'm not
good enough" will sabotage your
performance and keep you from
reaching flow. Positive self-talk,
like "I am skilled, I can handle
this" will help you stay in the
moment and give you a fighting
chance, no matter how strong
the opposition seems.
The Power of Belief

Your subconscious mind is

powerful. If you constantly tell
yourself that you are a capable,
strong fighter, your mind will
start to believe it and act
accordingly. You don’t need to
share these beliefs with anyone
else—keep them private, humble,
and personal, but repeat them to
yourself often.
Find a quiet space and sit down
without distractions. Close your
eyes and let your thoughts
wander. Label each thought as
positive or negative. For each
negative thought, transform it
into a positive one. For example,
if you think, “I didn’t train well
today,” change it to, “I did my
best, and I will be even better
tomorrow.” Reinforce your
positive thoughts with
confidence-boosting
affirmations. Practicing this for
just five minutes a day can
slowly rewire your subconscious
mind, making you more resilient
in a fight.
Fighting is not just about brute
force or technical skill—it’s about
enjoying the process. Many
fighters lose the enjoyment of
combat because of external
factors like injuries, bad
experiences, or mental fatigue.
But to enter flow state, you need
to find joy in fighting again. The
key lies in dopamine, the brain’s
natural reward chemical.
Resetting Dopamine

Over time, your brain's dopamine

receptors can become dull due
to "cheap dopamine" activities,
like mindlessly scrolling through
social media or watching TV. To
fix this, try a dopamine fast—cut
out all forms of quick dopamine
hits for a week. Focus on tough
tasks, train hard, and allow
yourself to be bored. This will
reset your dopamine receptors
and make fighting feel more
rewarding.
Building Healthy Dopamine
Habits

After resetting, you can rebuild

your dopamine levels with
healthy activities like socializing
in person, trying new sports, and
eating well. Avoid cheap
dopamine triggers and engage in
more fulfilling, real-world
experiences. Foods like raw
honey, pineapple, watermelon,
and coconut water can naturally
boost your dopamine levels.
We’ve all felt nervous before a
big fight. Whether it’s fear of
failure, fear of the opponent, or
high expectations, anxiety can
block you from reaching flow
state. However, this nervousness
is controllable.
Breathing for Anxiety Relief
One technique for reducing
anxiety is double breathing. Take
a long, deep breath in through
your nose, followed by a second
quick inhale, and then exhale
through the nose. Repeat this
cycle five times. This oxygenates
your muscles and triggers a
more relaxed, focused mental
state, perfect for fighting.
Confidence is a game-changer
in combat. Testosterone, the
hormone responsible for drive
and energy, plays a significant
role in a fighter’s confidence. You
can boost your testosterone
through exercises like
calisthenics or by taking control
of situations in your everyday
life.
Boosting Testosterone Naturally

Avoiding certain habits like lack

of sleep or frequent ejaculation
can help preserve your
testosterone levels. Semen
retention and getting quality
sleep both play a huge role in
keeping testosterone high. You
can also eat testosterone-
boosting foods like organ meats,
grass-fed beef, oysters, and raw
honey.
The key to flow state is living in
the present moment. When you
let go of worries about the past
or future, you give yourself the
ability to react in the fight. Here
are some methods to help you
stay in the present during a
match:
THE NEWBORN METHOD

Before a fight, close your eyes,

take a few deep breaths, and
then open them, engaging your
senses like a newborn
experiencing the world for the
first time. Focus on what you see,
hear, smell, and feel for one
minute. This increases your
awareness, making you more
present in the fight.
1-SECOND METHOD

Sit down before training and

remind yourself that every
second you're living right now is
something you will never get
back. This mentality forces you
to focus on the present, which
helps you cherish and control
each second during the fight.
When you’re in the ring or
octagon, don’t overthink. Let your
instincts guide you. Your
subconscious already knows how
to fight; it’s your training in
action. Trust it, and let your first
gut reactions lead your moves.
This is how top fighters like
Anderson Silva and Israel
Adesanya fight with flow and
instinct combined.
Once you’ve experienced flow
state in a fight, identify the
emotions you felt and associate
them with a mental cue. This cue
could be a small action or a
phrase you repeat in your head.
For example, twist your fingers
and recall the flow state
sensations to help trigger it in
future fights.
To trigger flow state in fighting,
you must first manage your
anxiety, balance your dopamine
levels, and build your
confidence. Only then can you
consistently access flow. Use the
methods in this guide to enter
that state where your mind is
calm, your body is automatic,
and your fighting becomes
effortless.
The mind plays an even bigger
role in combat sports than most
realize. Your mentality is
everything. It’s a key factor that
separates the best fighters from
the rest. Once you learn how to
control your mind, you’ll be able
to stay composed in high-
pressure moments, harness your
inner motivation, enter the flow
state, and use your subconscious
mind to your advantage in the
ring or octagon.
There will be days when the drive
to train or fight feels absent.
Some may say this is where
discipline comes in, and while
that’s true, motivation is still
essential.
From now on, think of motivation
like a switch. Imagine if you
could flip it on to its maximum
power before every training
session or fight. Imagine the
fighter you could become!
Great athletes use this method
constantly. Just like Michael
Jordan in basketball, fighters
can create scenarios in their
minds to fuel their desire. Jordan
once imagined a rival insulted
him, even though it never
happened, and used that to push
himself to the top.
In fighting, you can do the same.
If insults drive you, imagine your
opponent said, “You’ll never be
on my level, no matter how hard
you try,” and then go out there to
prove them wrong. Draw from
things people have said to you in
the past, using those words to
ignite the fire inside of you when
you step into the ring or cage.
This method applies to training
and sparring. Constantly training
out of obligation can lead to
burnout. This approach not only
pushes you to complete tasks,
but it also rewards you with
satisfaction and releases
dopamine, giving you a sense of
accomplishment.
Here, you create scenarios in
your head, like, “If I get through
this training session, I can
reward myself with rest,” or “If I
finish this set of drills, I’ll have
earned that extra relaxation
time.” This method is all about
putting things into perspective,
focusing on what you want in the
moment, and mixing that with
your long-term goals as a
fighter.
Dopamine is crucial for
motivation. Low dopamine levels
can lead to burnout, often
caused by indulging in fake
dopamine sources like excessive
social media scrolling or other
distractions.
That’s why you may struggle to
enjoy the simple things like light
training or technique work.
Resetting your dopamine
receptors is key for optimizing
your focus and drive in combat
sports.
Start by dopamine fasting. Get
comfortable with boredom. Limit
phone use and distractions.
Spend time reflecting. Once you
reset, boost your dopamine
naturally with sun exposure, cold
baths, and tracking your
achievements. Finish your
training tasks from start to end,
and don’t leave drills unfinished.
Anxiety is the intense, excessive
worry that builds up before a
fight. You might fear messing up
in front of your coach, team, or
fans. This is all in your head—
imagined negative outcomes
created out of fear.
This fight-or-flight response is
natural, activated in moments of
high pressure. But remember, no
matter the outcome of the fight,
life will go on. Trust in the
process, leave your worries
aside, and focus on what you
know how to do best.
If you’re constantly thinking
about worst-case scenarios
—“What if I get knocked out?”—
why not reverse that thinking?
Ask yourself, “What if I land that
knockout punch?” Give yourself a
fair shot. Don’t assume defeat
before you’ve even stepped into
the ring.
You gain nothing from doubting
yourself. It doesn’t hurt to believe
in your success. And if you don’t
win, that’s okay—there’s always
another fight.
Sometimes, simply
acknowledging the skills of your
opponent can make you nervous.
Your mind might exaggerate
their abilities, creating fear. But
remember, they are human, just
like you. They are not invincible.
You are capable of doing just as
much, if not more, than they are.
As Hebrews 13:6 says, “The Lord is
my helper; I will not be afraid.
What can mere mortals do to
me?”
Studies show that deep, slow
breathing helps relieve anxiety
and tension in demanding
moments. Breathing exercises
like the Wim Hof Method can
relax your mind and body before
a fight.
Another helpful trick is double
breathing. When anxiety hits,
oxygen intake decreases.
Combat this by inhaling deeply
through the nose, taking an extra
breath in before releasing it. This
controlled breathing calms your
anxiety, allowing you to regain
focus.
Lastly, getting your mind off the
fight by engaging in other
hobbies or relaxing activities can
help keep you fresh before
stepping into the ring. Many
fighters also pray or meditate
before matches, leaving their
doubts behind and focusing on
the present moment.
INTRO TO FASCIA

Fascia is a thin casing of

connective tissue that surrounds
and holds every organ, blood
vessel, bone, nerve fiber, and
muscle in place." (Hopkins
Medicine)
Think of fascia as a giant spider
web. It holds everything together,
allowing fighters to move
efficiently and with more power.
Fascia's Role in Fighting

Fascia is an interconnected web

of connective tissue made up of
collagen and water. These
connections determine how you
execute movements. This is why
two fighters can throw the same
punch, but one may feel more
activation in their core and
shoulders, while the other feels it
in their biceps.
Why Fascia Training is Essential
for Fighters

The goal of fascia training for

fighters is to become glute and
ab-dominant, which enables you
to fatigue less and generate
more power in every punch, kick,
and movement. Glute dominance
allows for faster movement,
more explosive strikes, and
better overall endurance during
a fight. Building strong fascial
connections from the feet to the
glutes will maximize your
fighting performance.
Fascial Adhesions and Their
Impact on Fighting

Fascia can also clump up and

stick to itself, creating
adhesions. These adhesions can
result from weightlifting, limited
mobility, or repetitive movement
patterns, which fighters
frequently experience. Picture it
like a shirt—if one part is
wrinkled, the whole garment
pulls. In your fascial system, if
you have an adhesion in your
shoulder, it could affect the
efficiency of your movements,
even down to your footwork.
How to Roll Out Adhesions

To combat these adhesions, take

10-15 minutes with a spikey ball
to roll out your entire body,
focusing on the neck, shoulders,
back, IT band, calves, and the
soles of your feet. When you hit
tender spots, apply more
pressure. This may be painful
initially, but you will adapt.
Always roll out in the mornings
and after training sessions to
optimize your movement and
recovery.
The first step is restoring foot
function, which is often lost due
to modern footwear and lack of
mobility. The following two
exercises are crucial. They teach
you how to apply tension from
your foot up through your body,
critical for fighters who need
quick footwork and powerful
strikes.
Joint Retracts with Cloth

Place a towel or cloth on the floor

and rest the ball of your foot on
it. Elevate your heel about 1-2
inches, keeping your toes
straight. Now, start retracting
your toes. Initially, this may be
difficult, but after a few days, it
will become easier. This exercise
helps to regain toe function and
improves your ability to apply
fascial tension, which is essential
for balance and stability in
fighting stances. Do this for 3
minutes per foot every day for
two weeks.
Toe Retract + Curl

Once you can retract your toes

without the towel, practice first
retracting and then curling your
toes down. This activates the
foot's nerves and strengthens the
connection from foot to core. Do
this for 3 minutes on each foot to
keep developing fascial tension.
Standing Retracted Hold

Now, let's apply fascial tension to

a standing position.
Stand with your feet
shoulder-width apart.
Retract your toes and lift your
heels about 1-2 inches off the
floor.
Bend your knees slightly.
Hold this position for 30 seconds.
Start with 2 sets a day and
gradually build up to 5 minutes,
increasing by 30 seconds every
few days. Over time, you should
feel the activation in your glutes
and core.
Single Leg Retracted Hold

To enhance your balance, do the

same exercise on one leg, using
a wall for support if needed.
Stand on one foot and retract
your toes.
Lift your heel off the ground
and bend your knee slightly.
Hold for 1-3 minutes per leg. You
should feel tension through your
arch and glutes, improving
stability for footwork in the ring.
Retracted Hops

This exercise adds movement.

Stand on both feet, retract
your toes, and lift your heels.
Hop softly from side to side,
keeping your heels off the
ground.
Relax your upper body as you
hop.
Hop for 2-5 minutes. You’ll feel
the work in your glutes, which
helps develop explosive
movements for evasions and
strikes.
Single Leg Retracted Hop

For greater challenge and

balance:
Stand on one foot, retract
your toes, and lift your heel.
Hop from side to side,
maintaining control.
Hop for 2-5 minutes per leg. Over
time, this exercise will strengthen
your glutes and enhance your
footwork for dodging punches
and moving quickly inside the
ring.
Retracted Triangles

Balance on one foot while

retracting your toes, then use
your free leg to draw a triangle.
This will help improve stability
and movement control essential
for combinations and footwork in
fighting.
Once you feel strong
engagement in your glutes and
abs from the previous exercises,
progress to the advanced
movements below to maximize
your athleticism.
Retracted Lunge Hold
Get into a lunge position:
Retract your toes on both feet.
Squeeze the arch in your back
foot.
Lift your front foot's heel and
hold.
This move trains fascial tension
while in a fighting stance. Hold
for up to 2 minutes, repeating for
2 sets.
Pushup ISO Hold
Get into a pushup position,
shoulder-width apart.
Retract your toes and create a
slight arch with your hands.
Lower into a pushup and hold
for as long as possible.
This isometric hold strengthens
your core and stability,
important for clinch work and
defense. Repeat 3 sets.
These exercises incorporate
explosive movement and fascial
reeling, essential for generating
quick power.
Retracted Lunge Jumps
Start in a lunge position with
your toes retracted. Jump up and
switch legs mid-air, landing
softly without letting your heels
touch the ground. Complete 10
reps for 1 set, and do 2-3 sets.
Working with nature is using
God's beautiful creation in order
to boost your health, align your
circadian rhythm, and boost your
fighting performance. This can
be done through methods like
grounding, climate adaptation,
water source, ocean swimming,
sunbathing, etc!
Working with nature can boost
testosterone, release the right
hormones at the right amounts
and time, optimize your
mitochondria and metabolism,
improve gut health, and lower
inflammation for both post-
training and injury recovery!
Humans, like any other living
organism, need the sun. The
modern lifestyle forced us to be
indoors and under artificial light
that tricks our brain into burning
out our cortisol and serotonin
release.
Modern medicine has also
tricked society into thinking the
sun is bad for us. Wearing
sunscreen (which is dangerous),
sunglasses, and even avoiding
the sun is wrongly
recommended. Our ancestors
were outside for most of their
lives, building tolerance to the
sun. We, on the other hand, get
sunburnt due to our consumption
of seed oils and the fact that we
aren't used to sun exposure.
Building tolerance without
artificial protectants is the
beginning of your
transformation. Start off by
cutting out seed oils and
processed foods from your diet.
These highly contribute to your
probability of getting sunburnt
and even cancer. Once you do
this, start building tolerance.
Building tolerance to the sun is
crucial to get the benefits of the
sun without burning or using
artificial chemicals that disrupt
our body. Start off by watching
the sunrise every day. This wakes
up your body and mind, allowing
for serotonin and dopamine to be
released correctly for more
energy. The morning sun's rays
are also less strong, allowing for
a slow buildup.
Watching the sunset is also
recommended. This signals your
body to start releasing
melatonin, the sleeping
hormone. The sun's rays are also
not that strong during this time,
thus recommended for building
tolerance.
Work your way through to the
stronger rays. The sun's rays are
usually stronger during midday.
Work your way up, adding 30+
minutes to your sun exposure
until you can handle the midday
sun without burning. Take breaks
from the sun adequately.
To prevent burns, cut out seed
oils from your diet as previously
mentioned. Replace these with
healthy fats like coconut oil, raw
butter, and truly virgin olive oil.
All these help create that internal
sunscreen.
If you do end up sunburnt, treat it
by taking a break from the sun
and slowing down on the
buildup. Apply coconut oil or aloe
vera.
Higher Testosterone: The sun
increases fertility and
hormone production,
especially when tanning
testicles.
Aligned Circadian Rhythm:
This is your body's internal
clock. Light (has to be
natural) allows for proper
hormone release.
Better Sleep: Watching the
sunset enhances melatonin
production.
Vitamin D: UV light increases
these levels, which helps with
calcium intake, thus
benefiting bones and joints.
Anxiety and Depression: The
sun boosts your overall mood,
and can help combat anxiety
and depression.
Grounding is the method of
making direct skin contact with
any kind of earthly surface. When
doing this, your body starts to
reverse inflammation almost
instantly. According to Josh
Tickell in The Earthing Movie,
"Earth has a slight negative
charge... negative twenty
millivolts. And when that
connects with your body, it
actually calms the body, it allows
our bodies to heal and it lowers
inflammation."
Grounding can reduce
inflammation naturally, as
previously stated. This helps with
the repair and recovery process
of muscles, which is critical after
intense fighting training. This
also relaxes the body and can
even speed up the healing of
wounds.
When anxious, try grounding. It is
shown to calm the nervous
system during stressful moments
and relax both the body and the
mind.
Find natural terrain (grass, sand,
dirt). Take off your shoes and
socks and step onto it. Walk
around for 20 minutes every day.
Wash feet after grounding to
prevent infections or fungus.
Magnesium, an element the
human body heavily relies on, is
found in ocean and sea water.
Magnesium plays a role in the
production of energy from the
mitochondria. Artificial light and
EMF's deplete our magnesium
sources, making it more likely to
be tired and stressed.
Go for a swim. Magnesium can
be absorbed through the skin.
This allows you to maintain
higher levels of energy for
performance, as well as more
mental clarity because stress is
reduced.
Our bodies were meant to adapt
to climate. This strengthens the
immune system, boosts the
mitochondria, and improves
metabolism. In modern lifestyle,
one can sit at the same
temperature year-round. This
makes it more likely to get sick,
have less energy, and a slower
metabolism.
Go outside as much as possible.
Go on nature walks daily. Get sun
exposure and adapt to the heat,
as well as dress up and get used
to the winter cold. Your body was
meant to be outside.
To work with nature, you also
have to remove the artificial. This
means EMF's, blue light, and an
indoor lifestyle. Doing this can
reduce the chance of depression,
boost overall mood, improve
hormone release, and even
prevent cancer.
Blue light is artificial light that is
most prominent in screens. This
disrupts adequate hormone
release, which can mess with
your sleep and energy levels.
Avoid your phone and TV as
much as possible, especially at
night. Get real light (sunlight)
instead.
This is electromagnetic field
exposure that is transmitted
from AirPods, phones, Wi-Fi
routers, etc. These also disrupt
hormone production and can
cause cancer. They also deplete
energy sources and can cause
headaches.
Avoid using AirPods because
they can cause brain damage.
Use wired headphones instead.
Disconnect Wi-Fi routers at night
and limit screens for better sleep.
Modern nutrition is flawed. The
diets constantly recommended
to fighters are full of gut-
damaging, processed,
pasteurized, and nutrient-
altered foods that either harm
the body or aren't as beneficial
as the foods our bodies truly
need.
While the goal of protein powder
is to repair and build muscle, all
types are heated and
pasteurized, either weakening or
killing the amino acids available.
Though it may work, it doesn’t
provide other vital nutrients
necessary to digest and absorb it
correctly. This is why you should
obtain your protein from red
meats, organ meats, and
seafood.
Natural nutrition means eating
how you were meant to eat. No
processed foods, drinks, or
contaminated tap water. This
includes raw and "alive nutrient"
foods, natural spring water, and
in-season nutrition. WE NEED TO
EAT LIKE HOW OUR ANCESTORS
ATE!
Decline in testosterone, increase
in diseases, gut damage, acne,
etc., are all rooted in a bad diet.
As previously stated, even some
diets considered healthy
nowadays aren’t. Eating like our
ancestors helps fighters balance
hormones, reduce the chances of
diseases, boost metabolism, and
improve performance in the ring.
All this while also making you
feel good!
In order to eat naturally, you
have to pay attention to the
source of your food. Grocery
store eggs aren’t the same as
pasture-raised, free-range eggs
from non-hormone-treated
chickens. The same goes for
meats—get your beef and milk
from pasture-raised, non-
hormone-treated cows. Organic
local farmers’ markets make this
easier!
Eating in-season is the method
of eating foods that naturally
grow in your area during the
specific season you are in. Our
ancestors did this, and fighters
can benefit as well. The foods
that grow during a season have
nutrients that we might be
lacking, especially during
intense training periods or when
recovery is needed.
Raw foods preserve enzymes,
vitamins, and nutrients that help
digestion and boost your health
that would otherwise be lost
during cooking. Although this
may seem risky at first, and you
might think it puts you at risk of
disease, it won’t if you get it from
the right sources.
This means milk and organ
meats from grass-fed, non-
hormone-treated cows, and
orange eggs from free-range,
non-hormone-treated chickens.
If you’re unsure about the source,
DO NOT EAT RAW FOODS.
Protein and saturated fat are the
base of the diet for fighters
because they help with building
blocks, antioxidants, and trace
minerals. They also support the
health of neurotransmitters,
which is important for focus and
decision-making during fights.
As mentioned earlier, obtain your
protein from red meats, organ
meats, and seafood. These are
the most complete sources of
protein. They contain multiple
amino acids essential for optimal
fighting performance. This is also
why relying on plants for protein
IS NOT RECOMMENDED.
Focus on getting the full amino
acid profile by eating
raw/cooked red meat (mostly
liver), bone broth, bone meats,
raw orange eggs, organ meats,
and marrow.
Protein sources: Beef liver, red
meats, beef organ meats,
oysters, shrimp, crab, lobster,
eggs.
Do NOT avoid carbs. Diets like
Keto don't provide enough
energy for fighters. They put your
body under intense stress,
leading to lower testosterone
levels. Eating the right carbs
allows for more energy during
training and fights.
Fructose restores glycogen
stores faster than any other carb,
making fruit the best option. Get
your carbs from fruits, berries,
raw honey, molasses, maple
syrup, and raw dairy.
For meals, get your carbs from
white rice, potatoes, and sweet
potatoes. These are the cleanest
carb sources. Avoid grains like
oats and gluten, and stay away
from processed foods like pasta
and bread, which damage the
gut and make digestion harder.
Get your healthy fats from raw
butter, raw milk, coconut oil, and
truly virgin olive oil. Avoid seed
oils at all costs. Avoid nuts and
nut butters because the body
can’t digest them, which
damages the gut over time.
Superfoods are packed with the
most nutrients and vitamins
available. These can enhance
performance through better
energy, recovery, and bone and
joint health. They also boost
cognitive function, which is vital
for fighters who need quick
reflexes and mental clarity.
Liver is a superfood. It’s the most
nutrient-dense food, containing
an insane amount of vitamins
and minerals. Eat liver three
times a week for a great source
of complete protein and to
address any deficiencies. It also
promotes muscle repair, which is
crucial after fights or hard
sparring sessions.
Raw honey contains chrysin, a
compound that promotes
testosterone, provides
antioxidants, protects the brain,
and reduces inflammation. It’s
also a great carb for a quick
energy boost before fights.
Raw milk helps the body produce
more lactase, which breaks down
lactose. It boosts testosterone
and metabolism and is a great
source of protein. Drink it after
training sessions for recovery.
Sweet potatoes are clean
carbohydrates. They’re great for
replenishing lost stores after
training or fights and should be
eaten 4 hours before a fight for
sustained energy.
Watermelon is an excellent
recovery food. It has been proven
to reduce muscle soreness and
recovery time. Watermelon also
hydrates the body before and
after fights due to its
electrolytes.
Orange juice is an elite hydrator.
Drinking a glass in the mornings
boosts your immune system and
promotes stomach acid
production, making digestion
easier. Drink it after fights to
rehydrate.
Bone marrow is high in collagen,
glycine, and saturated fat. This
helps fighters build fascial
connections, recover from
injuries or fatigue faster, and
strengthen the body overall.
Red meats are a great source of
protein, high in antioxidants, and
they promote gut health when
eaten raw. They’re also great for
boosting testosterone.
Along with orange juice, coconut
water is also an elite hydrator.
It’s great before fights due to its
electrolytes and is a healthy
alternative to water or sugary
sports drinks like Gatorade.
Testosterone is vital for fighters,
as it helps with muscle growth,
strength, and recovery, while
also boosting aggression,
competitiveness, and mental
sharpness. It plays a crucial role
in the ability to generate power
and maintain endurance during
intense bouts
Higher testosterone levels are
associated with better overall
physical performance, increased
bone density, and faster
recovery times.
To naturally increase
testosterone, fighters should
focus on strength training,
especially compound lifts like
squats, deadlifts, and bench
presses. These exercises
stimulate the release of
testosterone and promote
muscle growth
High-intensity interval training
(HIIT) is another powerful tool for
boosting testosterone. HIIT
incorporates short, intense
bursts of exercise followed by
rest, mimicking the energy
demands of fighting.
Sleep is another critical factor in
maintaining optimal
testosterone levels. Studies show
that getting 7-9 hours of quality
sleep each night ensures proper
hormone regulation and
recovery. Fighters should also
focus on consuming healthy fats
such as those found in avocados,
nuts, and olive oil, which are
necessary for hormone
production
Foods rich in zinc (like oysters,
beef, and pumpkin seeds) and
vitamin D (such as salmon, eggs,
and fortified foods) also play a
key role in increasing
testosterone levels.
Chronic stress, however, can
lower testosterone by raising
cortisol levels. Managing stress
through techniques like
meditation, breathing exercises,
or even light physical activity
can help maintain balance
between these two hormones.
Growth hormone is essential for
tissue repair, fat metabolism,
and muscle development. For
fighters, GH enhances recovery
from strenuous workouts and
improves body composition by
increasing lean muscle mass
and reducing fat. This hormone
also plays a significant role in
enhancing stamina, allowing
fighters to maintain high energy
levels during prolonged fights.
The majority of GH is produced
during deep sleep, especially in
the first few hours of the night.
Prioritizing sleep hygiene is key
to boosting natural GH
production.
Intense exercise, particularly
strength training and sprinting,
can also stimulate GH release.
Explosive movements like
plyometrics or heavy lifting at
low repetitions activate this
hormone.
To further enhance growth
hormone levels, intermittent
fasting or time-restricted eating
can be beneficial. These dietary
strategies have been shown to
boost GH release, aiding in fat
loss and muscle retention.
Combining proper sleep, intense
exercise, and smart nutrition will
maximize a fighter’s growth
hormone output.
Cortisol, commonly known as the
stress hormone, can work
against a fighter’s goals when
chronically elevated. While short
bursts of cortisol are necessary
for dealing with acute stress
(such as during a fight),
persistently high levels can lead
to muscle breakdown, fat
storage, weakened immune
function, and impaired recovery.
Managing cortisol is essential for
staying at peak performance.
Fighters can reduce cortisol by
incorporating relaxation
techniques into their routine.
Activities like yoga, deep
breathing exercises, or even
mindfulness practice can
significantly lower stress levels
Adequate sleep, a balanced diet,
and structured rest days are
equally important for keeping
cortisol in check. Avoiding
overtraining is crucial, as
pushing the body too hard
without proper recovery can lead
to chronically elevated cortisol.
Insulin plays a key role in
regulating blood sugar and
energy availability. For fighters,
maintaining stable insulin levels
ensures consistent energy during
both training and competition.
Insulin sensitivity can be
enhanced through regular
physical activity, especially
strength training and
cardiovascular exercises, which
help the body better utilize
glucose for energy.
To optimize insulin function,
fighters should focus on eating
balanced meals that include
complex carbohydrates (like
whole grains and vegetables),
lean proteins (such as chicken,
fish, or beans), and healthy fats
This combination helps prevent
spikes and crashes in blood
sugar, which could negatively
affect energy levels and
performance. Timing
carbohydrate intake around
workouts can also improve
performance and recovery.
Balancing hormones is crucial for
fighters to optimize their
performance, recovery, and
overall physical and mental
well-being. By implementing
strategies to naturally increase
testosterone, growth hormone,
and adrenaline, while managing
cortisol and insulin levels,
fighters can enhance their
training, fight longer, and
recover faster. Hormones are
powerful tools when harnessed
properly, helping fighters reach
new levels of strength,
endurance, and resilience.
In high-stakes situations like
combat sports, controlling and
harnessing adrenaline can be
the difference between success
and failure. Adrenaline, often
referred to as the "fight or flight"
hormone, is released by the
adrenal glands in response to
physical or emotional stress. It
sharpens your senses, increases
your heart rate, boosts blood
flow to muscles, and enhances
strength and stamina
The surge of adrenaline isn’t just
an automatic response that
happens under stress; with
practice, it can be intentionally
triggered to heighten your
readiness for a fight. While the
adrenaline rush can be
beneficial, improper timing or
excess adrenaline can also
cause negative effects like
tunnel vision, poor judgment, or
fatigue if not managed properly.

Therefore, understanding how to

purposefully stimulate
adrenaline before a fight—and
how to control its release—is a
skill that every serious fighter
should develop.
Before a fight, consider
performing a mini-HIIT session
that involves sprints, burpees, or
shadowboxing. For instance, you
could do 20-second sprints
followed by 10 seconds of rest,
repeating this for about 5-10
minutes.
The key is to push your body
hard enough to stimulate
adrenaline but not so much that
you exhaust yourself before
stepping into the ring. This pre-
fight warm-up will elevate your
heart rate and trigger the
sympathetic nervous system,
which is responsible for releasing
adrenaline.
This rapid intensity increase
signals to your body that it's time
to prepare for action, ensuring
that when the bell rings, you're
operating at peak adrenaline
levels.
Few things can shock the body
into releasing adrenaline faster
than exposure to extreme cold.
Whether it's a cold shower, an ice
bath, or even splashing ice-cold
water on your face, cold
exposure activates your body's
natural survival mechanisms.
When you’re exposed to cold,
your body immediately responds
by releasing adrenaline to help
maintain core temperature and
keep your body alert.
You can incorporate cold
exposure into your pre-fight
ritual by taking a cold shower
just before heading to the fight
venue or dipping your hands or
face into ice water for a few
moments. The cold will not only
jolt your body into releasing
adrenaline but also heighten
your mental clarity, helping you
stay sharp and focused in the
crucial moments before the fight.
Controlled breathing can directly
influence your nervous system
and trigger adrenaline
production. One particularly
effective method is inspired by
the Wim Hof Method, which
involves hyperventilation and
breath-holding to activate the
body's stress response. This
method not only increases
adrenaline but also boosts
oxygen levels in your blood,
giving you a sense of heightened
energy and alertness.
Here’s how to practice this
technique:
Sit or lie down in a
comfortable position.
Inhale deeply and forcefully
through your nose or mouth,
filling your lungs completely.
Exhale quickly and fully
without pausing, doing this
repeatedly for 30-40 breaths.
On the last breath, exhale
fully and hold your breath for
as long as possible.
Once you feel the need to
breathe, inhale deeply and
hold the breath for 15
seconds.
Repeat this process 2-3 times.
This technique not only increases
oxygen flow but also stimulates
the sympathetic nervous system,
resulting in a surge of
adrenaline. Practicing this before
a fight can put you into an
optimal state of focus and
readiness.
Music has an incredible ability to
stir emotions, energize the mind,
and trigger physiological
responses like increased heart
rate and adrenaline production.
Many fighters have specific
songs or playlists that help them
get into the right mindset before
a fight.
Listening to high-energy music,
particularly songs with fast
tempos or aggressive tones, can
stimulate adrenaline and
prepare you mentally for battle.
Pick songs that make you feel
powerful, energized, or
aggressive, and make them part
of your pre-fight ritual. The
repetition of using the same
songs over time conditions your
body to associate them with
heightened adrenaline levels, so
when the music plays, your body
will naturally respond by
ramping up its fight-or-flight
response.
The mind is a powerful tool in
triggering adrenaline, especially
when you use visualization
techniques. By mentally
rehearsing intense scenarios,
imagining yourself in the fight,
and visualizing success, your
brain responds as though the
event is actually happening,
causing your body to release
adrenaline in anticipation.
To use visualization effectively:
Close your eyes and imagine
yourself in the ring, facing
your opponent.
Picture every detail vividly—
your movements, the crowd,
your opponent's attacks, and
your responses.
Focus on feelings of
aggression, power, and
victory.
Envision yourself landing
critical blows and defending
with precision.
The mental stress from these
vivid images will prompt your
brain to activate your fight-or-
flight system, causing an
adrenaline release that prepares
you for the real battle.
Visualization is not just about
seeing success but also creating
the emotional intensity that
mimics the actual fight, helping
you control your adrenaline.
Adrenaline is often linked to
feelings of aggression or fear.
One way to tap into this natural
response is by deliberately
inducing aggression in yourself
before the fight. Focus on
thoughts or memories that anger
or challenge you—past rivalries,
personal conflicts, or even insults
can act as powerful mental
triggers for adrenaline release.
Think of a time when someone
disrespected you or when you
overcame an obstacle that made
you stronger. Use these
memories to fuel your mindset
before the fight, turning
emotional energy into physical
power. Aggression triggers can
be a powerful tool, but it's
essential to channel that
aggression productively,
maintaining focus on the task at
hand rather than letting
emotions control you.
Caffeine is a well-known
stimulant that increases
alertness, focus, and energy by
stimulating the central nervous
system and boosting adrenaline
production. A moderate dose of
caffeine, about 30-45 minutes
before your fight, can provide
you with a quick energy boost,
making you feel more awake and
responsive.
Coffee, tea, or pre-workout
supplements that contain
caffeine are commonly used by
athletes to improve
performance. However, it's
crucial not to overdo it, as too
much caffeine can cause
jitteriness, anxiety, or an energy
crash later in the fight.
Rituals are powerful tools for
preparing the mind and body for
action. Fighters often develop
specific pre-fight rituals that
help them trigger adrenaline and
enter the right mental state.
These rituals can involve a
combination of the techniques
mentioned above—such as
listening to music, doing quick
bursts of exercise, or visualizing
the fight—but the key is
consistency.
Over time, the repetition of your
personal pre-fight routine
conditions your body to respond
with heightened adrenaline when
you go through these actions.
Whether it’s hitting mitts for a
few minutes, shadowboxing, or
even repeating a motivational
mantra, having a set ritual builds
a sense of familiarity and
readiness, putting your mind and
body in a peak state.
While adrenaline can provide a
powerful boost in focus, strength,
and energy, overreliance or
mismanagement can lead to
significant downsides. Excessive
adrenaline can cause early
fatigue, making you burn out
before the fight is over, and
induce tunnel vision, narrowing
your focus so much that you
miss key aspects of the fight. It
can also impair decision-
making, leading to reckless
actions, and result in emotional
instability or excessive
aggression, causing you to lose
control and abandon strategy.
that’s why i personally prefer
flow state
Speed Bag Drills
Purpose: Improves hand-eye
coordination, rhythm, and
hand speed.
Exercise: Hit the speed bag in
quick, controlled bursts. Start
with 30-second rounds and
increase as you improve.
Focus on smooth, rhythmic
punches and minimizing rest
between rounds.
Shadowboxing with Focus on
Speed
Purpose: Builds hand speed,
timing, and reflexes.
Exercise: Perform
shadowboxing rounds (2–3
minutes each) where you
focus solely on throwing
punches as quickly as
possible while maintaining
good form. Mix jabs, crosses,
hooks, and uppercuts in rapid
succession.
Double-End Bag Work
Purpose: Sharpens reflexes
and accuracy, while boosting
speed.
Exercise: Use quick
combinations (e.g., jab-
cross-hook) to strike the
double-end bag, aiming for
quick, snapping punches.
Focus on speed, not power.
Maintain a fast pace for
several rounds.
Hand-Speed Ladder
Purpose: Develops quick,
explosive punches.
Exercise: Stand in a boxing
stance and throw a 1–2
combination (jab-cross) as
fast as possible. Then, throw
3-punch, 4-punch, and 5-
punch combinations with
maximum speed. Work your
way up to a 10-punch combo.
Rest briefly, then repeat for 3–
5 rounds.
Reaction Ball
Purpose: Improves reflexes
and reaction speed.
Exercise: Use a small reaction
ball or tennis ball. Drop it from
head height and quickly catch
it after it bounces once or
twice. Alternate hands and
increase speed over time. You
can also throw it against a
wall and catch it to enhance
hand-eye coordination.
Fast Mitt Work
Purpose: Enhances speed,
accuracy, and precision.
Exercise: Have a coach or
partner hold mitts for you,
calling out rapid
combinations (e.g., 1-2, 3-4,
1-2-3). Focus on snapping
punches with speed and
minimal pauses between
punches. Do 3-minute rounds
with 30-second breaks.
Speed Intervals with Heavy Bag
Purpose: Builds explosive
power and speed in
combinations.
Exercise: Hit the heavy bag
with 10-second intervals of
maximum-speed
combinations (jabs, crosses,
hooks) followed by 10 seconds
of rest. Repeat this cycle for
2–3 minutes per round.
Resistance Band Punches
Purpose: Builds speed and
endurance in punches.
Exercise: Attach light
resistance bands to your
wrists or waist and throw
punches against the
resistance. Focus on
maintaining speed while the
bands add resistance to your
punches. Perform 2- to 3-
minute rounds.
Reflex Training with Partner
Purpose: Sharpens reaction
speed and defense.
Exercise: Have a partner throw
light punches at you, and
practice dodging or parrying
them quickly. You can also
react with counterpunches,
focusing on speed and quick
reflexive responses.
Quick Footwork Drills
Purpose: Increases foot speed
and agility.
Exercise: Use a ladder drill or
cones to practice quick in-
and-out foot movements.
Move laterally and
forward/backward with
speed, ensuring you're light
on your feet. Combine this
with shadowboxing to
simulate real fighting
conditions.
Plyometric Punches
Purpose: Builds explosive
speed and power.
Exercise: Throw punches using
a medicine ball or weighted
gloves. Perform plyometric
push-ups in between
combinations to increase
explosive strength and speed
in your arms.
Slip Rope Drill
Purpose: Improves head
movement and timing.
Exercise: Set up a rope at
shoulder height across a
room. Stand in your fighting
stance and move along the
rope, slipping under it by
bending your knees and
moving your head side to side
(left-right). Focus on
maintaining a good stance
and footwork while slipping.
You can add punches after
each slip to simulate
counterattacks.
Pendulum Slip
Purpose: Builds fluidity in
head movement.
Exercise: Stand in front of a
mirror or without any
equipment and imagine a
straight punch coming toward
you. Slip your head to the left,
then to the right in a fluid
pendulum motion. As you
improve, increase the speed
while maintaining control and
balance. This helps develop
rhythm and timing for
slipping punches.
Dodging Against the Wall
Purpose: Improves reflexes
and defensive head
movement.
Exercise: Stand about a foot
away from a wall. Throw light
punches at the wall while
imagining counterpunches
coming back at you. Slip,
duck, or weave to avoid those
imaginary punches, but be
mindful of your position near
the wall to simulate being
trapped against the ropes or
cage.
Mirror Drill
Purpose: Sharpens body
movement and defense.
Exercise: Stand in front of a
mirror and throw punches at
your own reflection while also
visualizing your reflection
throwing punches back. Slip,
roll, or duck to avoid these
"punches" while keeping your
hands up. You can also
incorporate footwork and
combine offensive and
defensive movements.
Resistance Band Dodging
Purpose: Builds strength and
speed in defensive
movements.
Exercise: Attach a light
resistance band to your waist
or upper body, and have it
secured behind you. Move
side to side, practicing slips
and weaves with the added
resistance. Focus on keeping
your head moving while
maintaining balance and core
strength.
Dodge and Counter
Purpose: Combines head
movement with
counterattacks.
Exercise: In front of a mirror or
heavy bag, practice dodging
imaginary punches and
immediately countering with
fast punches (like a slip-right
counter or roll-left hook).
Focus on smooth transitions
between dodging and
countering to simulate real
fight scenarios.
Duck Under Hook Drill
Purpose: Improves the ability
to duck and roll under hooks.
Exercise: While in your
fighting stance, imagine your
opponent throwing wide
hooks. Bend your knees
slightly and duck under the
imaginary punch. Keep your
hands up and eyes forward as
you roll under the punch. This
builds lower-body mobility
and balance while dodging.
Agility Ladder Dodging Drill
Purpose: Increases foot speed
and evasive agility.
Exercise: Use an agility ladder
on the ground. Move through
the ladder using various
footwork drills, like side steps
or in-and-out movements.
Simultaneously, practice
slipping or ducking with each
step to simulate dodging
punches while staying mobile.
Reaction Ball Dodging
Purpose: Develops reflexes
and evasive head movement.
Exercise: Stand in a fighting
stance and bounce a reaction
ball (or tennis ball) off a wall.
As the ball bounces back
unpredictably, practice
slipping or ducking out of the
way as if you're avoiding
punches. This helps simulate
the erratic movement of a
real opponent’s strikes.
most important:
-pull ups (weighted and explosive)
-push ups (weighted and explosive)
-dips (weighted and explosive)
-squats (weighted and explosive)
Deadlift to Overhead Press
Purpose: Builds total body
strength, focusing on posterior
chain (back, glutes, hamstrings)
and shoulders.
Exercise: Start with a deadlift by
lifting the barbell from the
ground. As you stand up,
transition into an overhead press
by pushing the barbell overhead.
Lower it back down to the ground
and repeat. Perform 3–4 sets of
8–10 reps.
Squat to Punching
Purpose: Combines leg
strength and punching power,
focusing on explosive
movement.
Exercise: Perform a
bodyweight or weighted
squat. As you come up from
the squat, throw a quick 1-2
punch (jab-cross) as fast as
possible. Focus on
maintaining balance and
power in the punches. Do 3
sets of 10–12 reps.
Pull-Up to Knee Raise
Purpose: Strengthens upper
body, core, and hip flexors for
grappling and clinch work.
Exercise: Perform a pull-up,
and once your chin is above
the bar, raise your knees
towards your chest. Lower
your knees and your body
back down to the starting
position. This works your lats,
arms, abs, and hip flexors. Do
3 sets of 6–10 reps.
Kettlebell Swing to Squat Press
Purpose: Engages lower body,
core, and shoulders for
explosive strength.
Exercise: Perform a kettlebell
swing by driving your hips
forward to swing the kettlebell
up to chest height. As the
kettlebell swings back down,
squat and, as you come up
from the squat, press the
kettlebell overhead. This
explosive movement works
your entire body. Do 3 sets of
12–15 reps.
Burpee to Pull-Up
Purpose: Full-body explosive
strength and endurance.
Exercise: Start with a burpee.
After jumping up, immediately
grab the pull-up bar and
perform a pull-up. Drop down
and go straight into another
burpee. This drill combines
lower body, upper body, and
core strength with
cardiovascular conditioning.
Do 3 sets of 8–10 reps.
Renegade Row to Push-Up
Purpose: Builds upper body
strength (back, chest, arms)
and core stability.
Exercise: In a push-up
position, hold a dumbbell in
each hand. Perform a push-
up, then row one dumbbell to
your chest while stabilizing
with the other arm. Lower the
dumbbell and repeat on the
other side. Do 3 sets of 8–10
reps per side.
Dumbbell Clean to Front Squat
Purpose: Develops explosive
power in the legs, core, and
shoulders.
Exercise: Using dumbbells,
perform a clean by explosively
lifting them from the ground
to shoulder height. Once the
dumbbells are at shoulder
height, immediately perform a
front squat. Return to the
starting position and repeat.
Do 3 sets of 8–10 reps.
Thruster (Squat to Overhead
Press)
Purpose: Combines leg and
shoulder strength with
explosive power.
Exercise: Hold a barbell or pair
of dumbbells at shoulder
height. Perform a full squat,
and as you stand up, use the
momentum to press the
weights overhead. Lower them
back to shoulder height and
immediately go into another
squat. Do 3–4 sets of 8–12
reps.
Barbell Power Clean
Purpose: Develops explosive
full-body power, focusing on
the posterior chain, core, and
upper body.
Exercise: Start with the barbell
on the ground, feet shoulder-
width apart. Drive through
your legs to lift the bar up,
transitioning into a front squat
position with the barbell at
your shoulders. This move
builds explosive strength in
the hips, legs, and back. Do 4
sets of 5–8 reps.
Bear Crawl with Push-Up
Purpose: Improves core,
shoulder, and leg strength
with functional movement.
Exercise: Start in a bear crawl
position (on hands and feet,
knees off the ground). Crawl
forward for a few steps, then
drop into a push-up. After
each push-up, continue
crawling. This drill targets
core stability, shoulder
strength, and cardiovascular
endurance. Do 3 rounds of 20
meters with 10 push-ups each
round.
Sled Push/Pull
Purpose: Develops lower body
power, core strength, and
conditioning.
Exercise: Push a weighted sled
across a track or turf for a
certain distance (20–30
meters). Then, grab the rope
or straps attached to the sled
and pull it back to the starting
position. This drill is fantastic
for building explosive leg
power and cardiovascular
endurance. Do 3 rounds.
armers Carry with Squat
Purpose: Builds grip, shoulder,
leg, and core strength.
Exercise: Hold a pair of heavy
dumbbells or kettlebells at
your sides. Walk for a set
distance (20–30 meters), then
stop and perform a set of
squats while holding the
weights. Continue walking
after each set of squats. This
drill improves grip, core
stability, and leg strength. Do
3 sets of 30-meter carries with
8–10 squats at each end.