Build a Fighter’s Physique

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“If it’s hurting, it’s working. No pain, no gain. No agony, no adaptation.”

 “Not all sessions have to be ‘hard’,It’s an overused judgement of whether a session is effective or not.”

– Ollie Richardson

Strength and conditioning coach

If you want to optimise your performance as an athlete, Richardson believes a quality-over-quantity approach is necessary.Do this 30-minute gym-free workout once or twice a week to increase explosive power, core strength and athleticism for any sport.

1- Plyometric Press-Up

 “This exercise helps an athlete produce force faster than their opponent.”


How to do it: Get in a press-up position, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next press-up.

  • Sets: 4
  • Reps: 3
  • Rest: 3 min

2- Single Leg Burpee

“This exercise develops single leg rate of force development, as well as the ability to land and control a powerful movement, building the dynamic proprioception abilities of a fighter.”


How to do it: From a standing position lower yourself down to a squat position with leg leg lifted up off the floor. Kick your standing foot back to a make a press up position. Jump back to the squat position and then up as high as you can. Repeat on the other side.

  • Sets: 3
  • Reps: 8 (4 each leg)
  • Rest: 60 seconds

3- Tabata Sprint

Why do it: Sprints are the fastest type of stretch shortening cycle (SSC) exercise you can do. Through doing three short sprints at maximum effort, with a long rest period allowing full central nervous system recovery, you overload your lower limbs, inducing your legs to become quicker off the mark and over short distances

How to do it: Warm up for 2 minutes with some steady state jogging. Sprint at 100% effort for 20 seconds, then rest for 10 seconds. Repeat eight times.

  • Sets: 3
  • Reps: 10 metres
  • Rest: 3 mins

4- Handstand Wall Walk

Why do it: It’s one of the best six-pack building exercises around, it won’t strain your back, and it’ll build your lat strength and shoulder mobility, too. What’s not to love?

How to do it: Position yourself in a handstand position with your feet planted against a wall. Move your hands forward and walk down the wall until you reach the bottom.

  • Sets: 3
  • Reps: 3
  • Rest: 3 mins


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