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🏊 Cross Training

Updated: Jan 19, 2020

Use these cross training workouts to improve your fighting ability

One of the best ways to prevent injury and improve your strength and conditioning as a fighter to cross train. Cross training pulls workouts and training techniques from other sports to help you stay healthy. Here are workouts for different combat sports that will add to your overall game (keep in mind that this is assuming you’re not already adding these workouts to your current game plan):


A sport that holds many immortal names such as Muhammad Ali and Rocky Marciano, boxing requires a great deal of stamina and technique. Boxing is demanding on the body due to its high rate of impact. Here is a workout boxers can use.

  • Cycling outdoors: While working out on a stationary bike sounds better at times, riding a bike in the fresh air with varying terrain may be the best thing for you. You can improve your anaerobic and aerobic capacity when having to shift between coasting downhill to working to get uphill. Go for bike rides two to three times a week

Brazilian Jiu Jitsu

Step up your BJJ game by adding these workouts to your strength and conditioning. Each type of workout comes with its own set of benefits that will add different aspects to your ground game.

  • Swimming: Doing laps in the pool three times a week for 45 minutes each session will help you in multiple ways. Regular sessions in the pool will help you improve your cardio while using your full body to move through the water. Swimming is also a great way to exercise with minimal impact to your body.

  • Boxing: Hitting pads and light sparring twice a week after BJJ workouts with five rounds of two minutes each will help you increase your stamina and focus. Boxing will also help you reduce stress and cut weight.


Increase your stamina on the mat by adding these workouts.

  • Burpees: Do five sets of ten burpees after every judo workout. Burpees will increase your lung capacity and also your ability to recover when drilling everything from Deashi Hari to Uchi Mata to Sumi Gaeshi.

  • Olympic lifts: These type of lifts will allow you to increase your explosiveness. Each lift from deadlifts to squats will help you develop stronger muscles that are less susceptible to injury.

Muay Thai

A brutal martial art, Muay Thai is not for the faint of heart. Attacks range from leg kicks to elbows in the clinch. Yes, this is a high impact sport but some other forms of exercise may be what you need to take your game to the next level.

• Yoga: Yoga provides many benefits such as improved cardio and circulatory health, protection from injury, and better flexibility. Yoga is also a great way to clear your mind and focus on mindfulness. Try to add yoga to your game plan twice a week.

• Kettlebell: Using a kettlebell is a great way to engage your full body and core. Swings and Turkish getups help you develop a strong posterior chain of muscles which include your hips, lower back, and abs.

Now that you have a few cross training options, get to work! Remember to focus on technique each time you add any of these exercises to your training plan. As you do this, you will be a better practitioner of your martial art while strengthening your body and mind.

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