9 Bodyweight Exercises To Become A Savage Fighter

These are 9 of the best bodyweight exercises you can use to become a savage fighter from ‪@GarageStrength‬ Coach Dane Miller.
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0:00 Exercise 1: Switch Grip Pull Ups
1:29 Keys To Being A Strong Fighter
2:13 Exercise 2: Monkey Bar NG Pull Ups
3:54 Exercise 3: Explosive Push Ups
4:37 Exercise 4: Single Arm PVC Pipe Push Ups
5:33 Exercise 5: Jump to Tuck Jump
6:37 Exercise 6: Side Jump Lunge To Box
8:20 Exercise 7: Depth Drop To Single Leg Landing
9:23 Exercise 8: Walrus
11:20 Exercise 9: V Up Variations

[@GarageStrength]

Sign Up FREE for 7 Days to our Athlete Strength Training App - Peak Strength 🥇 👉 www.peakstrength.app/?YT&Video&APP&BodyweightFighting

[@EliaMiliteChristi]

Calisthenics helped me so much with MMA especially gymnastics rings, I feel better by training with my own bodyweight than with weights

[@vandammethebest2714]

👌🏼😎

[@nialloneill5097]

Tyson did lots...

[@EliaMiliteChristi]

@@nialloneill5097 ok 💀

[@joloshawn]

to me, calisthenics and barbels baby

[@benjamindo8142]

Calisthenics is superior for fighters, than bodybuilding weight training. Calisthenics reinforces your body to recruit its entirety to work through particular movements in the same manner a punch is thrown, with the transfer of your bodies weight through kinetic energy

[@Sid629]

1. switch grip pull-ups 2. monkey bar pull-ups 3. pushup to boxes 4. PVC pipe (3” diameter) pushups 5. Full ROM squat to jumps 6. lunge side jump to box 7. depth drop into single leg pause 8. The walrus 9. alternating V-ups

[@nicholaskizer8298]

I want to answer your question! Typically fighters don’t like lifting due to loving the art of fighting, so much that we want to put all of our time into the training. Anytime we lift, we feel as if we’ve taken from the skill work. I used to have this mindset until I understood the physical side to things can help fix imbalances and improve performance. Your app is awesome and takes the guess work out of things, I’ve been sticking to the program for 6 weeks now and the performance benefits are noticeable. 45 mins 3x a week per recommended for boxing and I can’t believe I ever thought lifting was a waste of time.

[@kd3655]

Also DOMs doesnt help. Anyone who trains knows its incredibly difficult to train after a leg day or something. Avoiding failure helps though

[@cleito001]

Hmm, that may be the case for some, but I don't think that is the best logic for why fighters don't want to lift. Sports where weigh ins are a time where you're fighting off every ounce you don't need (wrestling), I don't care for enormous calves or glutes but I most certainly care about my neck, chest arms, quads, etc. It's difficult to know what exact lifts will for certain contribute muscle weight I'll be happy to have versus weight that's not going to contribute anything besides numbers to the scale. A certain way to know I'm strengthening wrestling/fighting muscles is by... Wrestling/fighting.

[@nicholaskizer8298]

@@cleito001 I can only speak for myself and everyone else that I train with. Weight gain is not the primary concern for us, resistance training is most definitely encouraged for everyone excluding beginners. It’s not good knowledge to discourage weight training, you will not gain weight and it will not slow you down like it’s preached from old school times. Muscle can’t grow effectively when you don’t eat enough. So it’s either an overeating issue, a crashed metabolism, or you are fighting at a lower weight than you should.

[@Donte-mh4su]

I understand, weight junkies think they can fight because they are strong and fit yet they think skills training is a waste. Wrong! It goes both ways technicians should lift and lifters need to actually acquire skills by actually fighting.

[@jackdempsey9346]

ABOUT TIME YOU DID SOMETHING FOR FIGHTERS

[@drip369]

This isn't his first video as this isn't his only channel

[@Nexus_One_Alpha]

He has. It's called strength training. If you don't know how to program that in your routine then you need a coach, new coach, or take responsibility and learn it.

[@redmetalpanda9051]

​@@Nexus_One_Alphawhy did you have to sound to condescending?

[@Nexus_One_Alpha]

@@redmetalpanda9051 why did you have to presume and impart on my comment the moral judgement of being "condescending?"

[@redmetalpanda9051]

@@Nexus_One_Alpha just tellin' ya how it sounds like.

[@spencerjapheth9883]

I don’t think people understand. He’s not talking about bodybuilding. He’s not talking about physique. He’s talking about lifting weight for strength and power. If you know how to lift weights correctly, and for the right purpose, you will develop strength and power without increasing yourmuscle mass too much. Track athletes are not bodybuilders, but yet they still train in the weight room for strength and power not hypertrophy.

[@meshackjohnson7646]

As a body builder, i can't wait to include these into my workouts to switch things up to become more functional

[@DiamorphineDeath]

FUNCTIONAL

[@user-fh2gt2po8r]

Just switch to calisthenics :3

[@quandaviousjingledaquavion2692]

If your a bodybuilder already then just learn to do a couple of basic techniques and you'll be deadly, not many ppl want to fight a bodybuilder let alone one that can throw hands 🙏

[@muhammadtyson8676]

THANK YOU SO MUCH ! Even tho i dont box anymore, once a fighter always gonna train like a fighter

[@comso3632]

Start boxing again then

[@Yashura303]

Bro your pfp sure you still doing boxing 😂

[@gipsystrengthmedia9022]

Doing this tomorrow!! Thanks!!!

[@beceather]

I actually implement these into my training and I may be biased but I actually feel a difference in my performance, working on impulse and dynamic trunk control, has been game changing! Thank you for your knowledge ❤

[@mrinmaydas1946]

Thanks man, I greatly needed that. Please make more of it ❤❤❤❤

[@princegraham154]

great stuff man thanks

[@Whitecat76]

Good video I like the different pull up variations I never did them before

[@losterror7968]

Great vid! Loved these exercises🔥

[@olial8342]

Trying this today! Thank you Coach

[@angelmedinanajera216]

Just what I was looking for💪🏻💪🏻💪🏻

[@federicofekete2419]

THANKS for doing something for fighters!

[@heinoheinchen1337]

well done brother

[@larskoch6907]

You guys rock! I'm 66 years old and like to mix up my workouts. I'll be trying this method - it looks awesome! Cheers!

[@caelanmurie-gq2sj]

You have no idea how long we've wanted this

[@drip369]

Well he does have other videos on this channel as well as his other channel. Definitely put his name in the search bar with whatever you specifically need. Enjoy 🤜🤛

[@ahmadabdo1318]

more of that please

[@traininsaiyan-]

PLS DO MORE!🙏🙏

[@scottseamster9805]

I'm 63yrs along in life and just 3wks doing this training and I feel as strong as I was coming out of ft Benning @ 19!! Thanks to y'all for a dope workout!!😎

[@SparklingWater445]

Keep going 😎

[@cafeapaka7501]

Love the movements. Some thoughts, the body does not know the difference between bodyweight and a barbell but that being said there is a difference between open and closed chained exercises and how they activate either individual muscles or combination of muscles - of course depending on your weight, bodyweight exercises can be more challenging than a barbell. The benefit of bodyweight exercises is it allows you to gain better awareness and control of your body in a space and that they can be adapted with minimal equipment, still it should be noted the use of weighted clothing or a weight vest is beneficial if you can perform particular exercises at higher repetitions especially in your off season. The benefit of dumbbells, barbells and machines are the ability to adjust with exact increments the load which will be different for specific exercises and different athletes, bodyweight is harder to regulate offsetting a load using various angles or positions. The exercises here are a combination of strength training (which is effective for building a base of strength and stability in the joints and muscles) and Plyometrics which build explosiveness or power (which is a combination of strength and speed.) You could separate the modalities for peak performance- build a base of strength in the off season (no plyometrics yet) and later after building your base then incorporate the plyos to add power and explosiveness. Of course both cycles will include your sport specific training. The reason for the separation is because it is difficult to sustain peak performance over a long period, - it is hard on the body over time and can lead to injury or burn out. This is something you may see with athletes in sports with long playing seasons but I think this phenomenon can be managed better by fighters

[@mikewilliams477]

@GarageStrength 6:55 Can you tag the video you did talking about the fundamentals of training/programming to gaugs specific adaptations for the athlete? Like you talked about here, Intent, was one of them amongst the others.

[@littleme9928]

Exercises: 0:17 switch grip pull up 2:29 monkey bar pull up (One over one back monkey pull up - 4-5 sets of switch grip pull up) 4:01 explosive push up to box 4:51 single arm PVC pipe push up 5:50 full rom squat to tuck jump (5 sets of 3 reps or 5 sets of 4 reps) 7:18 lunge side jump to box 8:30 depth drop to single leg pause to single leg forward jump 10:25 The walrus (15 - 20 meters) 11:25 v up variations (reps 17 / 5 minute rounds)

[@christisking1193]

Beast

[@andreasunger1885]

where to buy these Yellow / Black sliders ??slices

[@bgforeman4474]

l'm doing Kickboxing, jump squat push-up and pull up are Best for fighter

[@Andre-qo5ek]

the more i learn about exercise, the more it is just being a kid again and playing, but with a little more intention. it's almost like "adulting" just talks away play and then we die.

[@losterror7968]

Exercise 4 can be done with a ball too👍

[@abhi9029]

Is there any problem in your right hand? Because it is not completely stretched when you do pullups.

[@amangurung8542]

I have one question Can I do all this exercise for continuously for 6 days. And taking a day rest.

[@nialloneill5097]

These moves will make a strong beast into a fast and powerful beast too...PPPPEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEESSSSSSSSSSSSSS...

[@TomShelby18]

Learning with him:😇😀 Training with him:😈💀 Don't understand? It means this dude gonna train you into crazy machine

[@ironfistjdk8727]

4:51

[@dzen_dzenkazan8050]

Looks like point of view, that weight lifting is bad for fighters are going away from minds. In the past i heard pretty often, that weights are slowing u down. Of course, if you train in heavier diapason it can slow you down. But with proper load and technique it's good for u

[@nattokami9598]

I think this comes down to not understanding the difference between training for POWER vs HYPERTROPHY. Fighters and professional athletes should be training for POWER by lifting heavy, doing less reps (less than 10), resting more. This improves speed and power output instead of making you bulky.

[@Djiddoo]

5:15 can we do it with rings?

[@user-fh2gt2po8r]

Rings are always better for stablizing, just remember to warm up ur wrist really well or else u gon get hurt

[@Brandon-gw4ed]

The reasons why we don't like lifting weights combat athletes, is that there are several. 1. Time: The time spent lifting we could be instead training our particular discipline. A lot of us are not pros yet, so we still work, and adding a weight-lifting routine is more time away with the little time we have. 2. The added muscle can make you feel slower. The bigger the muscle, the heavier the muscle, the slower you get. But I believe you develop more power, so... 3. So much stress on the joints, especially if you are grappling. Striking is a bit different, but it can still stress the joints. 4. Some folks just don't want to do it 😂

[@user-fh2gt2po8r]

Idk, I've trained martial arts before and now when I think about it if I had bigger muscles I would've been more protected and stuff(personal opinion)

[@bruceleecha7403]

Is it good for boxer?

[@losterror7968]

What if i elevate my feet at exercise 3? Wont i be hitting more and have more core engagement?

[@abceckswhyzee7169]

Yes, but it'd be harder.

[@alexwong8076]

Impulse or Impact ?

[@Serjohn]

Me : let's learn switch grip pull ups. Also me : I have zero boxing.

[@CursoulDM]

🗣Quick question how intense should you do this until faliure just before faliure or what?‼

[@rickbeastrandolph]

🎉🎉🎉

[@brahamwijaya1039]

Sit ups on ur back is good for beginners and i think its more specific. because fighters stand straight they dont bend body while taking shots. The function of core and sit ups is to resist spine extension. having straight spine and elevated head while doing leg raises stimulate it sufficiently. however, if you are one of those crazy black athletes who does situps on situp bench without back support while holding on a big weight. Well idont know what to say.

[@Garyan4542]

For every like i do one push up 🙏🏽

[@mariop9928]

How many times can I attempt a set of pullups before it comes overkill .

[@user-fh2gt2po8r]

Prob when u can't do half the reps u can do on ur first set

[@Cheddarfran]

If this works well you will see a figther from Argentina with the nickname El Cheddar

[@emmancena5447]

How many times can we do this workout??

[@vandammethebest2714]

2 or 3 times per week is enough 👌🏼😎

[@emmancena5447]

@@vandammethebest2714 thank you bro

[@nialloneill5097]

Tyson used to do his Calaesthenics every day...most mere mortals every other day...or 2-3 x per week...

[@Yashura303]

​@@nialloneill5097it's mike tyson bro he have enough nutrients to eat unlike me 😂

[@lorysgottar5867]

How many reps by exercices and how much series of it

[@user-fh2gt2po8r]

Idk if I understand ur question, but like, if u wanna build muscle + strength, then do 6-8 reps. This is more the strength side.

[@Johnthemmajunkie]

The reason we don’t love weightlifting while also training is because in sparring you’re literally taking heavy kicks to the legs and arms. Lifting weights as its own thing can be dangerous and lead to injury. Now throw in taking big shots to the elbows, your knees, etc. Imagine squatting heavy the day after your sparring partner repeatedly tried to chop your leg in half That being said, I still weight lift lol you just have to be extra safe, making sure that nothing is out of alignment

[@TheSlackerNamedJack]

0:19 can't speak for other combat athletes but I'm... Not as financially well off as I'd like so I can't afford both the MMA gym and the normal gym, at least not right now. So body weight exercise it is until that changes

[@raymondotoole2600]

Speak to the gym. See if they can help out.

[@looFA_4]

Don't forget your shadowboxing.

[@footballgoal7661]

🅵🆁🅸🅴🅽🅳🅻🆈 🆁🅴🆀🆄🅴🆂🆃❓ Hi Dear bro What is the scientific benefit of 10000 Reps , and how to do 10000 Reps , either Daily or weekly ? Please Reply if possible Thanks for your guidelines 👍

[@alavergaa]

can you do all of these exercises everyday?

[@user-fh2gt2po8r]

Nah, set up schedules for different sections of ur body like pushing power for one day and pulling power, or the back, and the legs explosive day etc. This will make ur muscles more developed and doesn't overwork any part.

[@thunderboltskyy8083]

So basically Plyometrics

[@drip369]

If you guys did the walrus drag with a staggered push-up in between, it would be called an alligator push-up

[@nialloneill5097]

And if it wasn't staggered...either it is a sober push up...or a frog push up? Or both!

[@drip369]

@@nialloneill5097 no lol a frog push up is one of the easiest variations of a pike push-up because your knees will be just outside of your elbows but not touching your elbows like in a crow push-up

[@nialloneill5097]

@@drip369 What about the toad push up

[@drip369]

@@nialloneill5097 some people call that variation the crouching beast push-up, which is a similar pattern to the down dog push-up with your feet much closer to your hands

[@drip369]

@@nialloneill5097 basically instead of pushing up like in a pike push-up with the shoulders forward, you are pushing away like I said resembling a down dog push-up but your knees are bent

[@abhishekmishra9985]

How to increase the size

[@user-fh2gt2po8r]

XDDD just lift weights lol

[@luisrosu3936]

Hi Fighters use almost mostly unilateral moves...why do bi lateral training...use unilateral pulls,pucheups... unilateral base...bilateral is for bodybuilding

[@jaishrirammmm]

Pls explain

[@999sfine]

Burpees should be on this list, but otherwise really good tips. Thanks.

[@TheWarRoom]

Those slider walks look like an alligator. That's what I'm going to call them from now on.

[@thomasawdffaw123]

I don't lift because I already pay 50 bucks a month for my bjj membership and I don't wanna pay another 50 at a normal gym just to lift weights 😭😭

[@bradyclark1]

Get more money 🤣ain’t no honor in being a brokie

[@daniel12402]

So you don’t compete then? I pay my 150/month have had 3 fights (not jiu jitsu rolling around). I have slowly been collecting weights and trying to do a home gym. But if you’re actually a serious fighter you find a way. If it’s just for fun then I get you

[@user-fh2gt2po8r]

MAN I AM WISHING TO DO JUJITSU RN LIKE SO MUCH

[@rahulmallah8306]

Or just do bodyweight exercises in park.

[@warrenkener]

Title implies the student isn't already well versed in calisthenics and plyometrics. If they, for example, can't perform pullups with good form (no kipping or using momentum, full range of motion, straight legs) they probably shouldn't be doing more complicated variations.

[@muhammadmadyun3790]

Lifting weights requires more recovery time

[@user-fh2gt2po8r]

well, it depends. tbh fighting requires more overall strength and connections between ur muscles instead of isolating them and training. It doesn't mean they require more recovery time tho :3

[@davidwagner9644]

Why, because no one wants to look like a body builder in the ring, cage or mat as massive amounts of muscle consumes massive quantities of oxygen which is bodybuilders sux at fighting. Mr. I AM 260 BRO( Bradley Martyn) would get exploited in a fight. He would be gasping for oxyen cause he lacks strength endurance.

[@nialloneill5097]

Unless they end the fight quick...then the Oxygen is not an issue...not for the winner anyway!

[@death9007]

Bro, in a sport like mma nothing can be considered totally good or totally bad we should always balance things out according to the situation. Yes alot of muscles will lower your endurance but some of it will help you land those explosive strikes and end the fight

[@benjamindo8142]

​@death9007 a lot of the muscles you see on fighters are natural built muscles design for functionality as opposed to aesthetics

[@benjamindo8142]

100% I know you fight bc this is exactly a fighters mentality, we don't want to get too big bc it's metabolically expensive & taxing & requires a shit ton more oxygen & nutrients to maintain. Skills always pays the bills

[@frog6054]

Mike Tyson and Olympic wrestlers look super jacked and aesthetic

[@The11thDimension91]

I'm pretty sure most fighters lift weights to some degree. The only ones I know that "hate" lifting weights are the keyboard warriors who just pretend they know how to fight & repeat corny shit they heard from some other wannabe tough guy like "the bigger they are the harder they fall".

[@DaroZuo]

Yeah, I can't do a pull up 🥲

[@user-fh2gt2po8r]

Stawt with pulldownzzzzzzzz

[@imankhan1999]

Lifting weights is not the key to everything. Most guys and gals don't know this.

[@user-ej4eq5im4r]

All good and all, but I see a serious lack of leg exercises. Seems like and all around guide and legs are important in multiple combat sports, even boxing

[@user-fh2gt2po8r]

tbh most martial arts require explosive power and co rperation instead of strength, so I guess it's understandable to not have too much leg XD

[@user-ej4eq5im4r]

@@user-fh2gt2po8r But even then, not enough Of course, you want explosive power and endurance to keep using it, that's what makes you a strong fighter, but legs are among the most important muscles you have when fighting, for kicks, punches, grappling and even just standing on your feet after getting hit, all of it requires leg strength

[@user-fh2gt2po8r]

@@user-ej4eq5im4r Well, I guess ur right, but I feel like bodyweight training with leg is so limited ;-; Like if u can do pistol squat with tiptoes then u pretty much reached the maximum potential unless u start using weights

[@user-ej4eq5im4r]

@@user-fh2gt2po8r True, but that's true for most of the bodyweight training - at some point it becomes just endurance training

[@D0N_Nadie]

Bodyweight training + plyometric exercises (add weights to vary)

[@Hadrada.]

Is it imperative that you make noises like booo and boohm?

[@user-fh2gt2po8r]

Ok here's the thing. Idk if ur serious or smth but breathing Is very important in exercise and fighting. When ur using force, just hooo out ur breath quickly like SHH SHHH SHH(that's silly but hope u understand)

[@jgk1703]

Ferocious fighter, its a real pity what happened to him & how it all could have been different if he'd stayed under Emmanuel Stewards wing. That guy training him for the Benn fight was a total fraud.

[@user-nx3uf1rz5p]

Don't forget about isometrics. Bruce Lee showed how effective they are.

[@WitchdoktahArms]

my issue is I can pull down more than my weight, but I can't do a pull up. no even budge.

[@user-fh2gt2po8r]

Ok, search up chris heria on how to do a pullup. Ur prob lacking overall muscle cooperation

[@jerryruiz70]

BOOF

[@linyenchin6773]

Are you ceryian the power doesn't just come from their silly facial expressions?

[@user-fh2gt2po8r]

XDDDD

[@Robert-rz2is]

let not lift weights guys that do will kick there asses

[@georgeabitbol9391]

You did 3 pull ups and you seems to bee out dude😂 you should work out harder mate, weither giving advice.

[@lovelife1867]

you cannot lift weights as a fighter below 70kg. We don't want muscles. We want you to be as SMALL as possible with as much speed and strength you acquired thru your sport. Once you start building muscles , your body will constantly try to build them and you will struggle with weight loss to stay in your category. Come to Thailand and do the camp , you will see how strength comes with only sport connected movement and drills.

[@user-dm5xh2ce4m]

Can you recomend some drills for fighter 60-65 in mma

[@lovelife1867]

@@user-dm5xh2ce4m come to thailand pls.

[@footballgoal7661]

🅵🆁🅸🅴🅽🅳🅻🆈 🆁🅴🆀🆄🅴🆂🆃❓ Hi Dear bro What is the scientific benefit of 10000 Reps , and how to do 10000 Reps , either Daily or weekly ? Please Reply if possible Thanks for your guidelines 👍

[@Yashura303]

Insane cardio insane endurance

[@footballgoal7661]

🅵🆁🅸🅴🅽🅳🅻🆈 🆁🅴🆀🆄🅴🆂🆃❓ Hi Dear bro What is the scientific benefit of 10000 Reps , and how to do 10000 Reps , either Daily or weekly ? Please Reply if possible Thanks for your guidelines 👍

[@user-fh2gt2po8r]

😐