Mens Fitness Guide I17 2022

GUIDE
BUILD A
FIGHTER’S
BODY
6-week
training plan
Build strength,
speed and power
11
fight-ready
WORKOUTS
expert advice
from some of
the world’s
best fighters
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BUILD A FIGHTER’S BODY | 3

welcome
WHETHER YOU’RE TRYING TO GET INTO CHAMPIONSHIP
SHAPE OR JUST DOWN TO YOUR FIGHTING WEIGHT, THIS
GUIDE WILL GET YOU THERE
Some fighters stay in shape all year round, others

balloon between bouts, then get shredded in the final
weeks before they step into the cage. Either way,
fight camp is how they do their final preparations – a
distraction-free chance to concentrate on getting as
fit, prepared and healthy as possible before it’s time to
put gloves to faces.
Even if you’re not a fighter, it can be a good idea

to approach body composition in the same way.
By making a commitment to stick to a plan for a
manageable amount of time – with a definite end in
sight – you’ll find it easier to keep good habits, banish
bad ones and make every session count. This Guide
makes the process easy by combining a tailored
training plan with nutrition designed to complement it.
Trust the process and you’ll be ring-, cage- or mirror-
ready in no time.
Contents
TRAIN LIKE A FIGHTER ............................................... 06
The workout plans of some of the world’s best
fighters – including Anthony Joshua and Michael
‘Venom’ Page – will help you build speed, strength
and explosive power.
FIGHT CAMP............................................................... 26
Our step-by-step guide to getting in fighting shape
in just six weeks, including detailed workouts and
form guides.
4 | BUILD A FIGHTER’S BODY

About the authors
Joel Snape Ben Ince
The former associate editor of The former Men’s Fitness
Men’s Fitness magazine is also deputy editor has competed
a purple belt in Brazilian jiu jitsu in grappling and MMA, and
and has competed in grappling interviewed countless
and amateur MMA. He’s better professional fighters.
at grappling than striking, but His favourite? “Randy
still loves hitting a heavy bag. Couture. A legend of the
sport and a true gent.”
Richard Tidmarsh Aaron Deere

Strength and conditioning Deere is a sports nutritionist at
coach Tidmarsh has worked KX in London and a UKSCA-
with a slew of top-level accredited strength and
fighters – including UFC light- conditioning coach. He has
heavyweight contender Jimi worked with Brazilian jiu jitsu
Manuwa – and put together the world champions, including
strength and conditioning Lagarto and Felipe de Souza,
plans in this book. and the British national
kickboxing team. He is a blue
belt in Brazilian jiu jitsu.
Alfie Davis
A former kickboxing champion,
Davis competes in professional
MMA and the UCMMA
lightweight championship.
He’s the guy demonstrating all
the moves – with perfect form.

XXXXXXXXX / XXXXXX
TRAIN LIKE
A FIGHTER
Looking to get more specific in your training?
We’ve assembled training plans from some of the world’s
best fighters – choose your champion and have at it

Photography: Alex Livesey/Getty Images

FIGHTER’S WORKOUTS
ANTHONY JOSHUA
Born 15 October 1989
Height 1.98m
Weight 109kg (heavyweight)
Anthony
Joshua
Sport Boxing
Achievements
■ Former IBF, WBA and WBO
heavyweight champion
■ 24-2 professional record Although he lost to Oleksandr Usyk in
(22 wins by knockout)
■ Olympic gold medal 2021, the two-time former unified world
winner at London 2012 heavyweight champion remains one
of the biggest names in boxing. The
secret to his success? Training like
nobody knows who he is
any of the British successes at the 2012
M 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.
That 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 24-2 record as a pro – understands
the importance of being as fit as possible.
“I don’t think anyone is fitter than me,” he says.
“No matter what happens, I 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.”

Gold standard
These are the key moves Anthony Joshua uses. He does them as a high-intensity weights
circuit without rest, but you should rest for one to three minutes between exercises
1 Hammer grip chin-up 2 barbell Squat
Start with your back straight

and core braced, looking forward.
Keep the weight central and
above your knees as you lower.
Drive up with your glutes and
thighs while breathing out.
Start with your palms
facing each other on the
bars and your core braced.
Pull up with your arms Joshua says, “Your legs and core are very
without swinging your important to punching power and this is
body. Lower slowly all the classic exercise for that.”
the way back down.

3 single-arm dumbbell snatch
Drive up with your legs

and push your hips forward
to jerk the weight up. Keep
your core braced as the
weight rises. Pause at the
top of the move in a strong,
upright body position.
Joshua says, “This

exercise works best
if you use your hips
to flick the weight
up in front of you.
The move increases
the connection
between your upper
and lower body.”

4 Leg raise 6 Wrist roller
Keep your legs as straight

as possible as you lift. Brace
your core to stop your shoulders
rolling forward.
Bring your legs up quickly,
then lower them back
slowly under control.
5 Dumbbell press-up to row
Start with your glutes in line

with your knees.
Lower, press back up, then
row one arm up to your chest
and down. Retract your shoulder blades and roll the weight
Alternate arms on the to the top using alternating hands. Let the rope down
next rep and keep your again slowly, keeping resistance on your wrists.
torso level throughout. If you don’t have a way to secure the bar,
just hold it at arm’s length instead.

fight-ready cardio
As well as endurance running sessions, Joshua relies on high-intensity cardio to improve his
engine. “No-one can out-work me,” he says. “I really push myself all the time.”
■ High-intensity sprints are great for pushing up at the back sprints to the front and it keeps going like
your anaerobic threshold and giving you more that,” he says. “Each interval lasts three minutes with
stamina in the ring. Joshua’s intervals are three 30 seconds’ rest, then you go again – twice. You
minutes long to make them specific to the length can’t run at your own pace, so it’s really tough.”
of boxing rounds. ■ If you don’t have ten training buddies, just
■ “I do sprint caterpillar 3x3s, which is when ten sprint for 30 seconds, fast jog for 30, sprint for
of us run around the track in a line and the person 30 and so on until three minutes are up.

Michael MICHAEL PAGE
Born 7 April 1987
Height 1.91m
Weight 79kg (welterweight)
Page
Sport MMA
Achievements
■ Former 10x freestyle
kickboxing world champion
■ 20-1 pro MMA record
Former kickboxing world champion Page has ■ 2016 ‘Knockout of the Year’
achieved legendary status in Bellator MMA, ■ Most knockout victories in
Bellator MMA history (10)
with a highlight reel that has to be seen to be
believed. Here he reveals the training that has
made him a king of the cage.
f you’ve never heard of Michael ‘Venom’ Page, there’s a
I 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 was like, ‘All right son, kick!’”
Having fought 21 times in a storied Bellator MMA
career, Page has had to maintain next-level discipline
in the gym to stay at the top of his game.
“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 than it is
to sit at a stationary machine pumping iron. In terms of cardio,
there’s no better training than just doing MMA sparring.”
Read on to sample one of Page’s fight-specific circuits
– and find out how he throws that tornado kick.


Fight fast
“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”
Tuck jump with Sprawl with Medicine ball drive

1 weighted vest 2 weighted vest 3 into a heavy bag
SETS: 4 | REPS: 8
Drop to the floor, keeping
your chest upright and
throwing your hips down and
your legs out behind you.
SETS: 4 | REPS: 6
Squat then jump explosively SETS: 4 | REPS: 12
upwards, bringing your knees Standing above the heavy
up towards your chest. bag, ‘punch’ the ball into it.
Retrieve it for the next try.

Hip rotation with

4 Medicine ball slam 5 Barbell punch 6 weight plate
SETS: 4 | REPS: 10
SETS: 3 | REPS: 15 EACH ARM Hold a weight plate in front
Holding an upright of your chest, then rotate your
barbell in one hand, twist torso from side to side.
SETS: 4 | REPS: 6 using your hips and core to
Lift a medicine ball above your punch the bar forwards.
head with two hands and then
slam it forcefully into the ground,
releasing it shortly before impact.

Eye of the storm Follow Page’s guide to master the ultimate showman’s kick
1stance
Stand in a
fighting
with
your strongest
leg forwards.
2baseTurn 180°
towards your
leg, hopping
on to your
front foot.
3andLiftkneecontinue
your base
upwards
to rotate.
4Jump off your
standing leg.

5up andBring your

standing leg
over your
base leg to strike
your opponent as
you complete the
360° rotation.

Tom
Watson
The former MMA middleweight known
as ‘Kong’ reveals the punishing
conditioning workout that allowed
him to thrive in multiple gruelling
three-round fights in the UFC
f there’s one word you’d use to describe Tom
TOM WATSON
I Watson’s UFC career, it’s tough. The man from
Southampton – nicknamed ‘Kong’ because of
his penchant for wearing a gorilla mask into
the cage – competed seven times since signing
with the world’s premier MMA promotion in
Born 13 July 1982 2013, and of those bouts only one failed to go the
Height 1.85m distance (and even that was a brutal back and forth
Weight 84kg (middleweight) slugfest that saw Watson triumph via knockout
Sport MMA in the final seconds of the second round).
Part of his success can be attributed to
Achievements his dedication to working out, combined
■ Former BAMMA and UCM- with an open-minded approach:
MA middleweight champion “I’m always looking to incorporate new types
■ One-time UFC ‘Fight Of of training that can make me stronger and faster.
The Night’ and ‘Knockout I’ve been Olympic lifting more, and I’ve really
Of The Night’ winner noticed it has made me a lot more explosive.”
■ 17-9 professional MMA Read on to have a go at Watson’s
record (8 wins by KO or Olympic lifting-inspired workout.
TKO, 1 win by submission)

raise the bar
Watson became one of the strongest fighters in the UFC’s middleweight division. Increase
your brute strength with his Olympic lifting-inspired workout
1 Squat
SETS: 3 | REPS: 3 |
REST: 3-5 MINS
With feet just wider
than shoulder-width apart,
rest the bar against the
back of your shoulders.
Squat until your thighs
are at least parallel to
the floor, then drive back
up through your heels.
Watson 2 Weighted dip SETS: 3 | REPS: TO FAILURE

says, “This | REST: 3-5 MINS
strengthens Grip parallel bars,
your chest keeping your body upright.
to help you With your elbows
pointing straight back
control an and keeping your core
opponent in braced, lower your body
the clinch. If as far down as you can
you don’t have comfortably go, then
chains, attach press back up powerfully.
a weight plate
to a belt.”

3 Split jerk SETS: 3 | REPS: 4 | REST: 3-5 MINS

Stand tall resting the
barbell across the front
of your shoulders.
Go into a quarter squat and
explosively push the bar above
your head. At the same time,
bring your feet off the floor
and land in a split stance.
Watson says,
“This Olympic move
brings your whole
body into play. It
boosts strength and its
explosive nature means
it’s great for powering
your takedowns.”
SETS: 3 | REPS: 3 | REST: 3-5 MINS 4 Power clean

Stand with your shins touching the
bar and feet shoulder-width apart.
Squat and grasp the bar with an
overhand grip.
Explosively pull the bar up to
your chest, dipping to catch it on
the front of your shoulders.
Watson says, “Again I go as

heavy as possible. The clean
builds whole-body strength
that is vital in a scramble.”

5 Resistance band drive
SETS: 3 | REPS: 10 |
REST: 90 SECS
Loop a resistance band
around your waist and fix
it to a point behind you.
Bend your knees and
drive away from the fixed
point in one big step.
Watson says, “This

replicates a takedown.
Use the thickest
resistance band you
can find to make it as
challenging as possible.”

6 Overhead medicine ball throw 7 Pull-up
SETS: 3 | REPS: 10 | REST: 90 SECS SETS: AS FEW AS POSSIBLE | REPS: 50 |

Hold the ball in both hands, swing it between REST: AS LITTLE AS POSSIBLE
your legs, then explode upwards and throw it Use an overhand grip, hands shoulder-width
backwards over your head. (If this will be frowned apart, and start with your arms fully extended.
on in your gym, hold on to it at the top.) Pull yourself up by squeezing your lats together.
Either retrieve the ball, get a friend to When your chin is above your hands, pause
pass it back or reset for the next rep. briefly, then lower back to the start.

XXXXXXXXX / XXXXXX
FIGHT
CAMP
Want to go from couch to cage-ready in six weeks
or less? Here’s your step-by-step guide

Phase 1
STRENGTH &
MOBILITY
You need to lay the foundations and get
ready for battle. The first six weeks of
this plan do both

WORKOUTS
he two six-week sections that make up this plan aren’t
T 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 (phase 1) you’ll learn 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. It’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 is a pulling-based posterior chain session,
which is key for fighting,” says Tidmarsh. “There’s also a lot 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’s 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 fight-ready would be easy.

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 – which run down the back of your body from neck
to heels – because these are the most important for most fighting moves.
WORKOUT 1
EXERCISE REPS / DISTANCE / TIME SETS REST
Block 1 – Movement
1A Monster walk 20m 3 0 secs
1B Vinyasa 3 3 60 secs
1C Komodo crawl 20m 3 0 secs
1D L-sit To failure 3 60 secs
Block 2 – Strength and power
2A Single-leg dumbbell Romanian deadlift 6 each leg 3 0 secs
2B Dumbbell renegade row 6 each side 3 60 secs
3A Trap bar deadlift 8 4 0 secs
3B Wide-grip pull-up 6 4 60 secs
Block 3 – Conditioning
4A Airdyne 13 kcal
4B Rope wave 80

WORKOUTS
1A Monster walk
Wrap a band
around both feet,
then twist it into an
‘X’ shape and hold it
in your hands.
Staying upright
and keeping your feet
at least shoulder-
width apart, take
small lateral steps
to one side, then the
other, feeling the
movement in your
glutes.
a b
1B Vinyasa
Start at the top
of a press-up, with
your back straight
and hands shoulder-
width apart.
Lower yourself
towards the ground, a
keeping your elbows
as close as possible
to your sides, then
drive your head and
chest up towards the
ceiling, straightening
your arms.
Return to the
press-up position
to complete the rep.
b

1C Komodo crawl
Get into a low crawl
position, keeping your hips
as low as possible, with only
your hands and feet on the
ground.
Bring one knee up next
to your elbow, then switch
positions, moving forward
as you change. a
1D L-sit
Holding on to
parallettes or
dip handles, or
just keeping your
hands on the
ground, sit with
your legs straight
out ahead of you,
using your core to
keep them up.
If you can’t
maintain the
position for more
than five seconds,
do the knees-
tucked version (b).
a b
WORKOUTS
2A Single-leg dumbbell Romanian deadlift

Holding a pair of
dumbbells, stand on
one leg with the other
leg just slightly bent.
Bend forward at the
hips, letting the weights
go down to shin-level,
then straighten up.
a b
2B Dumbbell renegade row

Start in a press-up position with
your feet shoulder-width apart
and a dumbbell in each hand.
Brace your core to keep your hips
static. Now draw one of the weights
towards your armpit and return
to the start. Alternate sides.
a b

3A Trap bar deadlift
The trap bar is
an effective way
to deadlift with
more emphasis
on your glutes
and less need
to worry about
perfect form.
Sit back into
the start position,
grip the handles,
then drive your
hips forwards
to lift the bar.
If you don’t
have a trap bar,
do normal barbell
deadlifts.
a b
3B Wide-grip pull-up
With your
hands slightly
wider than
shoulder-width
apart, start with
your arms straight
and shoulders
slightly tensed.
Pull up,
concentrating
on bringing your
elbows down, until
your head is above
the bar.
Pause, then
lower back to
the start.
a b
WORKOUTS
4A Airdyne
The Airdyne – or
assault bike – lets
you go all-out with
your arms and legs
to burn as many
calories as possible.
Haven’t got one?
Do 13 burpees
instead.
a b
4B Rope wave
With a battle rope
in each hand, make
‘waves’ in the rope
using just your arms
– concentrate on
constant movement.
If you don’t have
access to battle
ropes, do kettlebell
swings instead.
a b

WORKOUT 2
Wednesday
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.
WORKOUT 2
1A Can opener 3 each side 3 0 secs
1B Battle plank 30 sec 3 60 secs
1C Ball slam 6 3 0 secs
1D Lateral cable chop 6 each side 3 60 secs
2A Box jump 6 3 0 secs
2B Bulgarian split squat 6 3 60 secs
3A Front squat 6 4 0 secs
3B Kettlebell swing 8 4 60 secs
4A Versaclimber 60 secs 3 2 mins
4B SkiErg 60 secs 3 2 mins

WORKOUTS
1A Can opener
Start in a press-up position and bring your right
foot up into the deepest lunge possible – ideally
getting it alongside your right hand.
Next, bring your right hand off the floor and
twist to point towards the sky, looking at your
upraised hand.
Reverse the move to the start position, then
repeat on the other side.
a b
1B Battle plank
Get into a plank position, keeping
your body straight and abs braced.
If you’ve got a partner, ask them to try
to shove you out of the position, starting
slowly and increasing the intensity.
If you don’t have a partner, simply brace
your abs and glutes as hard as possible.
a b

1C Ball slam
Holding a
medicine ball in both
hands, do a small
jump and then slam
it into the ground as
hard as possible.
No ball? Use a
sandbag.
a b
1D Lateral cable chop

Stand side-on
to a secured cable,
holding the handle
with both hands.
Use your core
to turn and pull the
cable across your
body as far as you
can to the other
side.
Return slowly
to the start.
a b
WORKOUTS
2A Box jump
Starting in
front of a box,
drop into a
quarter squat,
then explode
off the floor,
jumping on
to the box.
Step down,
don’t jump.
a b
2B Bulgarian split squat

Starting with one
instep on a box or
step, bend your
front leg until your
trailing knee
brushes the floor.
Pause, then
stand up.
Do all your reps
on one leg before
switching to the
other.
a b
3A Front squat
Take a barbell out
of the rack with it
resting on the front
of your shoulders,
keeping your elbows
high and fingertips
against the barbell
to support it.
Squat as low as
possible, then drive
through your heels
to return to standing.
the wrist and/or
shoulder flexibility
for this variation,
hold the bar with your
forearms crossed.
a b
3B Kettlebell swing
With your feet
slightly more than
shoulder-width
apart, let the
kettlebell swing
between your legs,
then drive your hips
forwards to swing it
up to shoulder-level,
keeping your arms
relaxed and loose.
Let the bell swing
straight back down
into the next rep.
a b
WORKOUTS
4A Versaclimber
The Versaclimber
mimics climbing a
ladder. Expect it to
be tough.
access to one, do a
minute of burpees
instead.
a b
4B SkiErg
The SkiErg mimics the movement of Nordic skiing.
Drop into a squat and use your bodyweight
to pull the handles down as you bring
them behind you with your arms.
If you don’t have access to a SkiErg, use
an exercise bike, treadmill or rower.

WORKOUT 3
Friday
To end 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.
WORKOUT 3
1A Ninja walk 20m 3 0 secs
1B Abs roll-out 6 3 60 secs
1C Loaded beast 3 each side 3 0 secs
1D Boat 30 secs 3 60 secs
2A Vertical ball throw 6 3 0 secs
2B Jammer press 6 each arm 3 60 secs
3A Heavy sled push 40m 4 0 secs
3B Rope reel-in 3 4 60 secs
4A Single leg box jump 4 each leg 3 30 secs
4B Hammer strike 6 3 30 secs
4C Rope slam 8 3 30 secs
4D Resisted sprint 20m 3 30 secs

WORKOUTS
1A Ninja walk
Wrap a resistance
band around both
feet, then walk
forwards, bringing
each foot in and
then outwards in
a crescent shape
with each step.
Keep tension
on the band
throughout.
a b
1B Abs roll-out
Starting on your hands
and knees, let the abs
wheel roll out ahead of you,
keeping your core braced.
Once you’re parallel to the
floor, bring the wheel back in.
If you don’t have a wheel,
you can use a TRX or gym rings.
Alternatively, you can ‘walk’
a out from a standing position.

1C Loaded beast
Start on all fours, with your toes on the floor and hands
shoulder-width apart.
Sink your hips back towards your feet, feeling the stretch
in your shoulders, then come forward and bring one foot off
the ground, bringing the knee to your elbow.
Repeat on the other side.
a b
1D Boat
Sit on the floor with your feet raised.
Lean back slightly and brace your abs, bringing your feet as high
as possible. If you find this too hard, bend your knees slightly (b).
a b
WORKOUTS
2A Vertical ball throw

Hold a medicine
ball in both hands,
sink into a quarter
squat, then rise
explosively so
your feet leave the
ground, raising your
arms and releasing
the ball at the top.
Allow the ball
to drop, pick it
up and repeat.
a b
2B Jammer press
Start with a barbell tucked into a jammer.
Press the barbell overhead with one hand,
then lower it under control.
a b

3A Heavy sled push 3B Rope reel-in
The sled works well for leg strength and With a partner, hold a rope in both hands, and pull it
explosiveness. Keep your hips low and arms bent as in towards you, arm over arm as if you’re pulling a car.
you drive forward, using a weight heavy enough to If you haven’t got a partner, you can tie the rope to a
make it challenging. If you don’t have access to a sled, heavy sled.
use a weight plate on top of a towel.
a
a
b a
4A Single-leg box jump
Stand on one
leg, then sink
into a quarter
squat and explode
upwards to jump
onto a box or step.
Land softly, then
step back down.
Alternate legs.
a b
WORKOUTS
4B Hammer strike 4C Rope slam

Grip a sledgehammer
Holding a battle rope in each hand, rise up on to your toes, then
firmly with both hands,
slam both ropes down together, moving straight into the next rep.
engage your core and slam it
If you don’t have access to a set of battle ropes, use a medicine
down against a tyre.
ball instead.
If you don’t have access to
one, do overhead sandbag
slams instead.
a b
a 4D Resisted sprint
With a partner holding on to you, sprint as fast as possible for
the required distance, driving your knees as high as you go.

Phase 2
POWER &
CONDITIONING
The fundamentals are in place and the countdown’s started.
It’s time to train hard – there’s no hiding place.
hether you’re closing in on fight those blows, creating that base of power and
W 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
distractions and plenty of hard work. Though
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.”
you’ll still be working smart, of course. The conditioning moves are also slightly
“At this point, I’m trying to not massively more of a grind: “Monday changes to five-minute
fatigue my guys before they fight,” says AMRAPs,” says Tidmarsh. “Make a note of how
Tidmarsh. “They don’t want DOMS leading up many rounds and reps of each move you get.”
to a fight, and they don’t want to be worn down. And although this plan will strip you down to
They want to be a bundle of fast-twitch fibres, a six-pack, Tidmarsh has one final bit of advice
ready to go.” for pro fighters.
That’s why weeks seven to 12 switch the “This plan is designed for someone who
grinding strength moves and max efforts hasn’t worried about a weight cut, because it
in favour of more explosive movements and will pack the muscle on. If you’re close to the
higher reps. top of your weight category, you may want to
“This is where we start bringing in moves stop some of the big lifts with a few weeks to
such as the weighted box jump, rotational go,” he says.
jammer press and rope smash,” says Tidmarsh. Otherwise, have at it – and may the best
“You start to think more about delivering man win.

WORKOUTS

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 five minutes, which helps you prepare for the rigours of a five-minute round.
WORKOUT 1
1A Monster walk 20m 3 0 secs
1B Vinyasa 3 3 60 secs
1C Komodo crawl 20m 3 0 secs
1D L-sit To failure 3 60 secs
2A Rotational jammer press 4 each side 3 0 secs
2B Narrow grip chin-up 6 3 60 secs
3A Trap bar deadlift 8 4 0 secs
3B Rope reel-in 3 4 60 secs
4A Ball slam 6
4B Rope scissor 30
4C Kettlebell swing 6 5 min AMRAP x 2 3 mins
4D Rope wave 30
4E Airdyne 10 kcal

WORKOUTS
1A Monster walk 1B Vinyasa

Wrap a band around both feet, then twist it into an ‘X’ shape Start at the top of a press-
as you hold it in your hands. up, with your back straight and
Staying upright and keeping your feet at least shoulder-width hands shoulder-width apart.
apart, take small lateral steps to one side, then the other, feeling Lower yourself towards the
the movement in your glutes. ground, keeping your elbows as close
as possible to your sides, then drive
your head and chest up towards the
ceiling, straightening your arms.
Return to the press-up position
to complete the rep.
a b b
1C Komodo crawl
Get into a low crawl position, keeping your hips as low as possible with only your hands and feet on the ground.
Bring one knee up next to your elbow, then switch positions, moving forward as you change.
a b

1D L-sit 2A Rotational jammer press
Holding on to parallettes or dip handles, or just Start with a barbell tucked into a jammer.
keeping your hands on the ground, sit with your Press the barbell overhead with one hand, then lower
legs straight out ahead of you, using your core to it while pivoting to one side.
keep them up. Press overhead again and alternate sides.
If you can’t maintain the position for more than
five seconds, do the knees-tucked version (b).
a b
a
2B Narrow-grip chin-up
Holding a pull-up bar with your palms facing towards you
and your hands roughly shoulder-width apart, pull until your
chin is over the bar. Pause at the top, then lower.
b a b
WORKOUTS
3A Trap bar deadlift

The trap bar is an effective way to
deadlift with more emphasis on your glutes
and less need to worry about form.
Sit back into the start position, grip the handles,
then drive your hips forwards to lift the bar. If you
don’t have a trap bar, do normal barbell deadlifts.
a b
3B Rope reel-in
With a partner, hold a rope in both hands, and pull it in
towards you, arm over arm as if you’re pulling a car. If you
haven’t got a partner, you can tie the rope to a heavy sled.
a b
4A Ball slam 4B Rope scissor
Holding a ball in both Holding a rope in
hands, do a small jump and each hand, bring
then slam it into the them outwards – as
ground as hard as if you’re flapping
possible. your wings – and
No ball? Use a sandbag. back in again.
access to battle
ropes, use the
rower instead.
a
a b b
4C Kettlebell swing
With your feet slightly
more than shoulder-width
apart, let the kettlebell
swing between your
legs, then drive your
hips forward to swing
it up to shoulder-level,
keeping your arms
relaxed and loose.
Let the bell swing
straight back down
into the next rep.
a b
WORKOUTS
4D Rope wave
With a battle rope
in each hand, make
‘waves’ in the rope,
using just your arms
– concentrate on
constant movement.
a b
4E Airdyne
The Airdyne
lets you go
all-out with
your arms and
legs to burn as
many calories
as possible.
Haven’t
got one? Do 13
burpees instead.
a b

WORKOUT 2
Wednesday
If a double bill of the Versaclimber and SkiErg don’t tell you this is where the
training gets serious, nothing will. You’ll also notice the increased emphasis on
explosive moves to prepare your body for striking movements.
WORKOUT 2
1A Can opener 3 each side 3 0 secs
1B Battle plank 30 sec 3 60 secs
1C Ball slam 6 3 0 secs
1D Hanging knee raise 6 3 60 secs
2A Weighted box jump 6 3 0 secs
2B Overhead reverse lunge 8 each leg 3 60 secs
3A Front squat 8 4 0 secs
3B Kettlebell swing 10 4 60 secs
4 Resisted sprint 20m 3 60 secs
5 Versaclimber 30 secs 5 60 secs
6 SkiErg 60 secs 2 2 mins

WORKOUTS
1A Can opener
Start in a press-up position and bring your right foot
up into the deepest lunge possible – ideally getting it
alongside your right hand.
Next, bring your right hand off the floor and twist to
point towards the sky, looking at your upraised hand.
Reverse the move to the start position, then repeat
on the other side.
a b
1B Battle plank
Get into a plank position, keeping
your body straight and abs braced.
If you’ve got a partner, ask them to try
to shove you out of the position, starting
slowly and increasing the intensity.
If you don’t have a partner, simply brace
your abs and glutes as hard as possible.
a b

1C Ball slam
Holding a slam ball
in both hands, do a
small jump and then
slam it into the
ground as hard as
possible.
No ball? Use a
sandbag.
a b
1D Hanging knee raise
b
Hanging from a bar, brace your core and bring your knees
a up towards your chest. Pause at the top, then lower.

WORKOUTS
2A Weighted box jump

Holding a
sandbag or
weight plate
against your
chest, do a
quarter squat
before jumping
onto a box,
landing on both
feet at once.
Step back
down, don’t
jump.
a b
2B Overhead reverse lunge

Hold a dumbbell
or kettlebell above
your head and take
a big step backwards
into a lunge position,
low enough that
your rear knee
brushes the floor.
Pause, then
stand up.
a b

3A Front squat
Take a barbell out
of the rack with it
resting on the front
of your shoulders,
keeping your elbows
high and fingertips
against the barbell
to support it.
Squat as low
as possible,
then stand up.
If you don’t
have the wrist
and/or shoulder
flexibility for this
variation, hold
the bar with your
forearms crossed.
a b
3B Kettlebell swing
With your feet
slightly more than
shoulder-width
apart, let the
kettlebell swing
between your legs,
then drive your hips
forwards to swing it
up to shoulder-level,
keeping your arms
relaxed and loose.
Let the bell swing
straight back down
into the next rep.
a b
WORKOUTS
4 Resisted sprint
With a partner
holding on to you,
sprint as fast as
possible for the
required distance,
driving your knees
high as you go.
5 Versaclimber 6 SkiErg
The Versaclimber mimics climbing The SkiErg
a ladder. Expect it to be tough. mimics the
If you don’t have access to one, do movement of Nordic
burpees or burpee pull-ups instead. skiing. Drop into a
squat and use your
bodyweight to pull
the handles down as
you bring them
behind you with
your arms.
No SkiErg? Use
an exercise bike,
treadmill or rower.
a b a

WORKOUT 3
Friday
It might 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.
WORKOUT 3
1A Ninja walk 20m 3 0 secs
1B Boat 30 secs 3 60 secs
1C Loaded beast 3 each side 3 0 secs
1D Lateral cable chop 6 each side 3 60 secs
2A Rotational jammer press 6 each side 3 0 secs
2B Vertical ball throw 6 3 60 secs
3A Sled sprint 40m 4 0 secs
3B Rope slam 6 4 60 secs
4A Versaclimber 60 secs 1 60 secs
4B Rope wave 60 secs 1 60 secs
4C Box jump 60 secs 1 60 secs

WORKOUTS
1a Ninja walk 1b Boat

Wrap a resistance band around both Sit on the floor with your feet raised.
feet, then walk forward, bringing each foot Lean back slightly and brace your abs,
in and then outwards in a crescent shape bringing your feet as high as possible.
with each step. If you find this too hard, bend your
Keep tension on the band throughout. knees slightly (b).
a b b
1c Loaded beast
Start on all fours, with your toes on the floor and hands shoulder-width apart.
Sink your hips back towards your feet, feeling the stretch in your shoulders, then come forward and bring one
foot off the ground, bringing the knee to your elbow. Repeat on the other side.
a b
1D Lateral cable chop 2A Rotational jammer press
Stand side-on to a secured cable,
Start with a barbell tucked into a jammer.
holding the handle with both hands.
Press the barbell overhead with one hand, then lower it
Use your core to turn and pull the cable
while pivoting to one side.
across your body as far as you can to the
Press overhead again and alternate sides.
other side. Return slowly to the start.
a b
a 2B Vertical ball throw

Hold a medicine ball in both
hands, sink into a quarter squat, then
rise explosively so your feet leave
the ground, raising your arms and
releasing the ball at the top. Allow
the ball to drop, pick it up and repeat.
b a b
WORKOUTS
3A Sled sprint
Using a light sled, grip it at a medium height and sprint with it as fast as possible.
a b
3B Rope slam
Holding a battle
rope in each hand,
rise up on to your
toes and then
slam both ropes
down together,
moving straight
into the next rep.
If you don’t
have access to a
set of battle ropes,
use a medicine
ball instead.
a b

4A Versaclimber 4B Rope wave
If you don’t have access to If you don’t have access to battle ropes, do kettlebell swings.
a Versaclimber, do burpees or
burpee pull-ups instead.
a b
a
4C Box jump
Drop into a quarter squat, then
explode off the floor, jumping onto
the box. Step down, don’t jump.
b a b
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BUILD A FIGHTER’S BODY | 3

Some fighters stay in shape all year round, others

Even if you’re not a fighter, it can be a good idea

4 | BUILD A FIGHTER’S BODY

Richard Tidmarsh Aaron Deere

BUILD A FIGHTER’S BODY | 5

BUILD A FIGHTER’S BODY | 7

8 | BUILD A FIGHTER’S BODY

M Olympics told stories of how they have

BUILD A FIGHTER’S BODY | 9

Start with your back straight

10 | BUILD A FIGHTER’S BODY

3 single-arm dumbbell snatch

Drive up with your legs

Joshua says, “This

BUILD A FIGHTER’S BODY | 11

Keep your legs as straight

5 Dumbbell press-up to row

Start with your glutes in line

12 | BUILD A FIGHTER’S BODY

BUILD A FIGHTER’S BODY | 13

I YouTube video you need to see. Walking into his mixed

14 | BUILD A FIGHTER’S BODY

BUILD A FIGHTER’S BODY | 15

Tuck jump with Sprawl with Medicine ball drive

16 | BUILD A FIGHTER’S BODY

Hip rotation with

BUILD A FIGHTER’S BODY | 17

18 | BUILD A FIGHTER’S BODY

5up andBring your

BUILD A FIGHTER’S BODY | 19

BUILD A FIGHTER’S BODY | 21

Watson 2 Weighted dip SETS: 3 | REPS: TO FAILURE

22 | BUILD A FIGHTER’S BODY

3 Split jerk SETS: 3 | REPS: 4 | REST: 3-5 MINS

SETS: 3 | REPS: 3 | REST: 3-5 MINS 4 Power clean

Watson says, “Again I go as

BUILD A FIGHTER’S BODY | 23

Watson says, “This

24 | BUILD A FIGHTER’S BODY

6 Overhead medicine ball throw 7 Pull-up

SETS: 3 | REPS: 10 | REST: 90 SECS SETS: AS FEW AS POSSIBLE | REPS: 50 |

BUILD A FIGHTER’S BODY | 25

BUILD A FIGHTER’S BODY | 27

28 | BUILD A FIGHTER’S BODY

he two six-week sections that make up this plan aren’t

T wildly different,” says Richard Tidmarsh, a strength and

BUILD A FIGHTER’S BODY | 29

30 | BUILD A FIGHTER’S BODY

BUILD A FIGHTER’S BODY | 31

2A Single-leg dumbbell Romanian deadlift

2B Dumbbell renegade row

BUILD A FIGHTER’S BODY | 33